Weight Watching
If you are interested in weight watchers I won't tell you it doesn't work. In my opinion it is probably the best, most realistic weight control program in the country. The only problem is it costs money and they like you to go to meetings.
If I know my readership well, I know you just want a menu plan, so here are some Weight-watchers inspired menu plans. I hope you like them.
Day 1
BREAKFAST
Fruit and Cheese Bagel, (Combine 1/3 cup 1% low-fat cottage cheese, 1/4 cup sliced fresh strawberries and 2 tsp. honey in a blender; process until smooth. Spread on 1/2 a small bagel. [Note: you may want to refrigerate to thicken before spreading.] ) (3) Orange Juice, 1/2 cup (1) Coffee or Tea, (0)
LUNCH
Bow-Tie Pasta Pepper Toss, (Combine 1 cup cooked bow-tie pasta, 1/4 cup each of chopped red bell pepper, chopped yellow bell pepper and chopped tomato, 3 tbsp. crumbled feta cheese and 2 tbsp. fat-free balsamic vinaigrette; toss to coat.) (4) Skim Milk, 1 cup (2) Fruit Cocktail, unsweetened, 1 cup (2)
DINNER
Kung Pao Chicken, (Toss 4 oz. cubed chicken breast, with 2 tsp. each of soy sauce and fat-free red vinaigrette, 1/8 tsp. red pepper and 1 minced garlic clove. Heat 1 tsp. vegetable oil over medium-high heat. Add 1/2 cup of chopped onion, sliced mushrooms and chicken mixture; saute 5 minutes. Top with 2 tbsp. each of green onions and peanuts.) (6) Cooked Brown Rice, 1/2 cup (2) Steamed Broccoli, (0)
SNACK
Coconut Cream Pie Fat-Free Light Yogurt, 8 oz. (2)
TOTAL POINTS FOR DAY - 22
Day 2
BREAKFAST
Bran Flakes, 1 cup with 1 sliced banana (3) Skim Milk, 1 cup (2) Coffee or Tea, (0)
LUNCH
Turkey and Swiss Sandwich, (Spread 1 tbsp. fat-free mayonnaise and 2 tsp. Dijon mustard over 2 slices reduced-calorie bread. Place 2 oz. thinly-sliced smoked turkey, a 3/4 oz. slice fat-free Swiss cheese, 2 tomato slices and 2 lettuce leaves on 1 bread slice; top with remaining bread.) (5) Vegetable Sticks, (0) Grapes, 1 cup (1)
DINNER
Rosemary-Garlic Swordfish, (Combine 2 minced garlic cloves, tsp. crushed dried rosemary, 1/2 tsp. coarsely ground pepper and 1/4 tsp. salt; rub over 6 oz. swordfish steak. Pan-sear over medium-high heat 4 minutes on each side. You can substitute fresh tuna for swordfish.) (4) Cooked Long-Grain Wild Rice, 1 cup (3) Roasted Plum Tomatoes, (Cut tomatoes in half lengthwise; sprinkle with salt and pepper. Drizzle with 1 tsp. olive oil. Bake at 400 degrees for 30 minutes or until tender.) (1)
SNACK
Skim Milk, 1 cup (2) 3 Graham Crackers, (2)
TOTAL POINTS FOR DAY - 23
Day 3
BREAKFAST
1 Medium Banana, (2) Vanilla Fat-Free Light Yogurt, 8oz, (2) Coffee or Tea, (0)
LUNCH
Tuna-Stuffed Tomato, (Combine 2 oz. drained canned tuna, 2 tbsp. chopped carrot, 2 tsp. fat-free mayonnaise, 1 tsp. Dijon mustard and a dash of celery seeds; stir well. Cut a tomato into 4 wedges, cutting to, but not through, bottom of tomato; stuff with tuna salad.) (3) Skim Milk, 1 cup (2) 1 Medium Orange, (1)
DINNER
Tossed Salad with No-Calorie Dressing, (0) Sloppy Joe, (Cook 3 oz. ground round or ground turkey, 1/4 cup chopped onion and 1 minced garlic clove over medium-high heat until meat is browned, stirring to crumble. Stir in 1/2 cup tomato sauce and 1/2 tsp. chili powder; cook until thoroughly heated. Serve on a 2 oz. whole-wheat bun.) (6) Vegetarian Baked Beans, 1/2 cup (2)
SNACK
Strawberry Fat-Free Light Yogurt, 8 oz. (2)
TOTAL POINTS FOR DAY - 20
Day 4
BREAKFAST
Strawberry Smoothie, (Combine 1 cup sliced strawberries, 1/2 cup skim milk and 8 oz. vanilla fat-free light yogurt in a blender; process until smooth.) (5) Coffee or Tea, (0)
LUNCH
Pita Pocket, (Spread 2 tsp. fat-free mayonnaise in a 1 oz. pita pocket. Stuff with 2 tomato slices, 1 lettuce leaf, a 3/4 oz. slice reduced-fat American cheese and 1 oz. of lean roast beef or turkey.) (4) Celery Sticks, (0) 1 Medium Orange, (1)
DINNER
Stuffed Potatoes, (Split large baked potato and fluff pulp with a fork. Fill potato with drained 1/2 cup canned Great Northern beans, chopped spinach, chives, 1 oz. reduced-fat cheddar cheese and 1 oz. fat-free sour cream.) (5) Fruit Salad, (Slice seasonal fruits, 1/2 grapefruit and 1/2 orange, toss with 1 tbs. low-fat poppyseed dressing.) (3)
SNACK
Skim Milk, 1/2 cup (1) 1 Medium Banana (2)
TOTAL POINTS FOR DAY - 21
Day 5
BREAKFAST
Fruit Cocktail, unsweetened, 1 cup (2) 1 Whole-Wheat English Muffin, with 1 tsp. margarine and 2 tsp. jelly (3) Skim Milk, 1 cup (2) Coffee or Tea (0)
LUNCH
Greek Salad, (Combine 2 cups torn romaine lettuce, 1/4 cup (1oz.) crumbled feta cheese, 2 tbsp. sliced ripe olives and 2 tbsp. fat-free balsamic vinaigrette; toss well. Top with 2 pepperoncini peppers.) (3) Hummus, 1/4 cup (2) 1 Small Pita, (1) Grapes, 1 cup (1)
DINNER
Lemon Chicken Breast, (Brush a 3 oz. skinned, boned chicken breast with 2 tsp. lemon juice; sprinkle with 1/2 tsp. minced fresh rosemary. Broil 10 minutes or until done, turning once.) (3) Gingered Carrots, (Toss 1 cup sliced steamed carrots with 1/4 tsp. grated fresh ginger and 1 tbsp. orange marmalade.) (1) Cooked Spinach, (0)
SNACK
Blueberry Fat-Free Light Yogurt, 8 oz. (2)
TOTAL POINTS FOR DAY - 20
Day 6
BREAKFAST
Orange Sections, 1 cup (1) 1 Scrambled Egg, (2) 1/2 Whole-Wheat English Muffin, with 1 tsp. Margarine (2) Skim Milk, 1 cup (2) Coffee or Tea, (0)
LUNCH
Tomato and Cheese Quesadilla, (Sprinkle 1/4 cup chopped tomato, 3 tbsp. each of crumbled feta cheese and chopped red bell pepper and 1 tbsp. chopped onion onto an 8-inch fat-free flour tortilla. Fold tortilla in half, and cook over medium heat until lightly browned, turning once. Serve with 2 tbs. fat-free sour cream.) (4) Baked Tortilla Chips, 1 oz. with 1/4 cup salsa (2)
DINNER
Spaghetti Marinara, (1 cup cooked spaghetti, with 1/2 cup bottled meat sauce) (8) Roasted Vegetables, (Combine 1 onion, quartered, 1/2 cup each of sliced yellow squash and sliced zucchini and 2 tbsp. balsamic vinegar in a baking dish. Bake at 400 degrees for 20 minutes or lightly browned.) (0)
SNACK
Strawberry Fat-Free Light Yogurt, 8 oz. (2)
TOTAL POINTS FOR DAY - 23
Day 7
BREAKFAST
Spiced Muffin, (Combine 1/4 cup part skim milk ricotta cheese, 1 tsp. sugar, 1/8 tsp. vanilla extract and a pinch of cinnamon. Spread mixture on both sides of a toasted whole-grain English muffin and broil.) (4) Grapes, 1 cup (1) Skim Milk, 1 cup (2)
LUNCH
Hummus-Veggie Wrap, (Spread 2 tbps. hummus on an 8-inch fat-free tortilla; top with 1/4 cup each of sliced red bell pepper, zucchini and yellow squash. Sprinkle with 3 tbps. crumbled feta cheese; roll up.) (5) Tomato Juice, 1 cup (0) 1 Medium Apple, (1)
DINNER
Broiled Sea Scallops, 4 oz. (2) Cooked Long-Grain Wild Rice, (1 cup with 1 tbs. of diced pimento and sliced green onions) (3) Steamed Snow Peas, 1 cup (0) Lettuce and Tomato Salad, (Combine 1 1/2 cups torn lettuce and 6 halved cherry tomatoes; toss with 2 tbsp. fat-free Italian dressing.) (0)
SNACK
Coffee-Flavored Fat-Free Light Yogurt, 8 oz . (2)
TOTAL POINTS FOR DAY - 20
Day 8
BREAKFAST
Breakfast Burrito, (Whisk together 1 large egg, 1 large egg white and 1 tbsp. skim milk. Cook in a nonstick skillet coated with cooking spray until firm. Spoon onto a warm, 8-inch fat-free flour tortilla. Sprinkle with 3 tbsp. Shredded reduced-fat sharp cheddar cheese; roll up.) (6) Orange Slices, 1 cup (1) Skim Milk, 1 cup (2)
LUNCH
Tomato Soup, (1 cup canned tomato soup, sprinkled with 3 tbsp. grated reduced-fat Parmesan cheese.) (3) Carrot Sticks, 1 cup (0) 10 Fat-Free Saltines, (2)
DINNER
Chick Pea Stew, (Heat 1 tsp. olive oil in a nonstick skillet. Add 1 garlic clove, minced, and 1/4 cup each of chopped onion and carrot; saute 3 minutes. Stir in 1 cup thinly sliced fresh spinach and 1/2 cup chick peas; cook 2 minutes. Add 3/4 tsp. curry powder. Spoon over 1 cup cooked couscous.) (4) Grapes, 1 cup (1) Skim Milk, 1 cup (2)
SNACK
Orange Juice, 1/2 cup (1) Popcorn, 3 cups air-popped (1)
TOTAL POINTS FOR DAY - 23
Day 9
BREAKFAST
Oatmeal, 1 cup with 1/4 cup raisins and 1 tbsp. brown sugar (4) Skim Milk, 1 cup (2)
LUNCH
Hamburger, 1 small fast food (5) Green Salad, 1 cup with 2 tbsp. fat-free Italian dressing (0)
DINNER
Penne with Vegetable Marinara Sauce, (Heat 1 tsp. olive oil in a saucepan over medium heat. Add 1/3 cup each of chopped mushroom, onion, zucchini and 1 minced garlic clove; saute 2 minutes. Stir in 3/4 cup fat-free marina sauce and 1 cup hot cooked penne pasta; sprinkle with 2 tbsp. grated reduced-fat Parmesan cheese.) (7) Carrot and Celery Sticks, with 1 tbs. reduced-calorie ranch dressing (1)
SNACK
Lemon Chiffon Fat-Free Light Yogurt, 8 oz. (2)
TOTAL POINTS FOR DAY - 21
Day 10
BREAKFAST
1 Small Blueberry Bagel, with 2 tbsp. fat-free strawberry cream cheese (4) Skim Milk, 1 cup (2) 1 Medium Pear, (1)
LUNCH
Tabbouleh Salad, (Combine 1/4 cup each of uncooked bulgur and boiling water in a small bowl; cover and let stand 20 minutes or until water is absorbed. Stir in 1/3 cup each of diced tomato, diced cucumber and drained canned chick peas, 2 tbsp. chopped fresh parsley, 1 tbsp. lemon juice, 1 tsp. olive oil and a dash of salt.) (4) Skim Milk, 1 cup (2) Grapes, 1 cup (1) Carrot Sticks, 1 cup (0)
DINNER
Chile-Lime Salmon, (Heat 1 tsp. olive oil in a nonstick skillet over medium heat. Add 1 halved jalapeno pepper and saute 2 minutes; discard pepper. Increase heat to medium-high. Add 4 oz. Salmon fillet; cook 2 minutes on each side or until desired tenderness. Add 2 tbsp. fresh lime juice to pan.) (5) Hot Cooked Pasta, 1 cup tossed with 2 tsp. soy sauce and lime juice. (3) Steamed Snow Peas, 1 cup (0)
SNACK
Reduced-Calorie Cranberry Juice, 1/2 cup (1) 3 Vanilla Wafers, (2)
TOTAL POINTS FOR DAY - 25
If I know my readership well, I know you just want a menu plan, so here are some Weight-watchers inspired menu plans. I hope you like them.
Day 1
BREAKFAST
Fruit and Cheese Bagel, (Combine 1/3 cup 1% low-fat cottage cheese, 1/4 cup sliced fresh strawberries and 2 tsp. honey in a blender; process until smooth. Spread on 1/2 a small bagel. [Note: you may want to refrigerate to thicken before spreading.] ) (3) Orange Juice, 1/2 cup (1) Coffee or Tea, (0)
LUNCH
Bow-Tie Pasta Pepper Toss, (Combine 1 cup cooked bow-tie pasta, 1/4 cup each of chopped red bell pepper, chopped yellow bell pepper and chopped tomato, 3 tbsp. crumbled feta cheese and 2 tbsp. fat-free balsamic vinaigrette; toss to coat.) (4) Skim Milk, 1 cup (2) Fruit Cocktail, unsweetened, 1 cup (2)
DINNER
Kung Pao Chicken, (Toss 4 oz. cubed chicken breast, with 2 tsp. each of soy sauce and fat-free red vinaigrette, 1/8 tsp. red pepper and 1 minced garlic clove. Heat 1 tsp. vegetable oil over medium-high heat. Add 1/2 cup of chopped onion, sliced mushrooms and chicken mixture; saute 5 minutes. Top with 2 tbsp. each of green onions and peanuts.) (6) Cooked Brown Rice, 1/2 cup (2) Steamed Broccoli, (0)
SNACK
Coconut Cream Pie Fat-Free Light Yogurt, 8 oz. (2)
TOTAL POINTS FOR DAY - 22
Day 2
BREAKFAST
Bran Flakes, 1 cup with 1 sliced banana (3) Skim Milk, 1 cup (2) Coffee or Tea, (0)
LUNCH
Turkey and Swiss Sandwich, (Spread 1 tbsp. fat-free mayonnaise and 2 tsp. Dijon mustard over 2 slices reduced-calorie bread. Place 2 oz. thinly-sliced smoked turkey, a 3/4 oz. slice fat-free Swiss cheese, 2 tomato slices and 2 lettuce leaves on 1 bread slice; top with remaining bread.) (5) Vegetable Sticks, (0) Grapes, 1 cup (1)
DINNER
Rosemary-Garlic Swordfish, (Combine 2 minced garlic cloves, tsp. crushed dried rosemary, 1/2 tsp. coarsely ground pepper and 1/4 tsp. salt; rub over 6 oz. swordfish steak. Pan-sear over medium-high heat 4 minutes on each side. You can substitute fresh tuna for swordfish.) (4) Cooked Long-Grain Wild Rice, 1 cup (3) Roasted Plum Tomatoes, (Cut tomatoes in half lengthwise; sprinkle with salt and pepper. Drizzle with 1 tsp. olive oil. Bake at 400 degrees for 30 minutes or until tender.) (1)
SNACK
Skim Milk, 1 cup (2) 3 Graham Crackers, (2)
TOTAL POINTS FOR DAY - 23
Day 3
BREAKFAST
1 Medium Banana, (2) Vanilla Fat-Free Light Yogurt, 8oz, (2) Coffee or Tea, (0)
LUNCH
Tuna-Stuffed Tomato, (Combine 2 oz. drained canned tuna, 2 tbsp. chopped carrot, 2 tsp. fat-free mayonnaise, 1 tsp. Dijon mustard and a dash of celery seeds; stir well. Cut a tomato into 4 wedges, cutting to, but not through, bottom of tomato; stuff with tuna salad.) (3) Skim Milk, 1 cup (2) 1 Medium Orange, (1)
DINNER
Tossed Salad with No-Calorie Dressing, (0) Sloppy Joe, (Cook 3 oz. ground round or ground turkey, 1/4 cup chopped onion and 1 minced garlic clove over medium-high heat until meat is browned, stirring to crumble. Stir in 1/2 cup tomato sauce and 1/2 tsp. chili powder; cook until thoroughly heated. Serve on a 2 oz. whole-wheat bun.) (6) Vegetarian Baked Beans, 1/2 cup (2)
SNACK
Strawberry Fat-Free Light Yogurt, 8 oz. (2)
TOTAL POINTS FOR DAY - 20
Day 4
BREAKFAST
Strawberry Smoothie, (Combine 1 cup sliced strawberries, 1/2 cup skim milk and 8 oz. vanilla fat-free light yogurt in a blender; process until smooth.) (5) Coffee or Tea, (0)
LUNCH
Pita Pocket, (Spread 2 tsp. fat-free mayonnaise in a 1 oz. pita pocket. Stuff with 2 tomato slices, 1 lettuce leaf, a 3/4 oz. slice reduced-fat American cheese and 1 oz. of lean roast beef or turkey.) (4) Celery Sticks, (0) 1 Medium Orange, (1)
DINNER
Stuffed Potatoes, (Split large baked potato and fluff pulp with a fork. Fill potato with drained 1/2 cup canned Great Northern beans, chopped spinach, chives, 1 oz. reduced-fat cheddar cheese and 1 oz. fat-free sour cream.) (5) Fruit Salad, (Slice seasonal fruits, 1/2 grapefruit and 1/2 orange, toss with 1 tbs. low-fat poppyseed dressing.) (3)
SNACK
Skim Milk, 1/2 cup (1) 1 Medium Banana (2)
TOTAL POINTS FOR DAY - 21
Day 5
BREAKFAST
Fruit Cocktail, unsweetened, 1 cup (2) 1 Whole-Wheat English Muffin, with 1 tsp. margarine and 2 tsp. jelly (3) Skim Milk, 1 cup (2) Coffee or Tea (0)
LUNCH
Greek Salad, (Combine 2 cups torn romaine lettuce, 1/4 cup (1oz.) crumbled feta cheese, 2 tbsp. sliced ripe olives and 2 tbsp. fat-free balsamic vinaigrette; toss well. Top with 2 pepperoncini peppers.) (3) Hummus, 1/4 cup (2) 1 Small Pita, (1) Grapes, 1 cup (1)
DINNER
Lemon Chicken Breast, (Brush a 3 oz. skinned, boned chicken breast with 2 tsp. lemon juice; sprinkle with 1/2 tsp. minced fresh rosemary. Broil 10 minutes or until done, turning once.) (3) Gingered Carrots, (Toss 1 cup sliced steamed carrots with 1/4 tsp. grated fresh ginger and 1 tbsp. orange marmalade.) (1) Cooked Spinach, (0)
SNACK
Blueberry Fat-Free Light Yogurt, 8 oz. (2)
TOTAL POINTS FOR DAY - 20
Day 6
BREAKFAST
Orange Sections, 1 cup (1) 1 Scrambled Egg, (2) 1/2 Whole-Wheat English Muffin, with 1 tsp. Margarine (2) Skim Milk, 1 cup (2) Coffee or Tea, (0)
LUNCH
Tomato and Cheese Quesadilla, (Sprinkle 1/4 cup chopped tomato, 3 tbsp. each of crumbled feta cheese and chopped red bell pepper and 1 tbsp. chopped onion onto an 8-inch fat-free flour tortilla. Fold tortilla in half, and cook over medium heat until lightly browned, turning once. Serve with 2 tbs. fat-free sour cream.) (4) Baked Tortilla Chips, 1 oz. with 1/4 cup salsa (2)
DINNER
Spaghetti Marinara, (1 cup cooked spaghetti, with 1/2 cup bottled meat sauce) (8) Roasted Vegetables, (Combine 1 onion, quartered, 1/2 cup each of sliced yellow squash and sliced zucchini and 2 tbsp. balsamic vinegar in a baking dish. Bake at 400 degrees for 20 minutes or lightly browned.) (0)
SNACK
Strawberry Fat-Free Light Yogurt, 8 oz. (2)
TOTAL POINTS FOR DAY - 23
Day 7
BREAKFAST
Spiced Muffin, (Combine 1/4 cup part skim milk ricotta cheese, 1 tsp. sugar, 1/8 tsp. vanilla extract and a pinch of cinnamon. Spread mixture on both sides of a toasted whole-grain English muffin and broil.) (4) Grapes, 1 cup (1) Skim Milk, 1 cup (2)
LUNCH
Hummus-Veggie Wrap, (Spread 2 tbps. hummus on an 8-inch fat-free tortilla; top with 1/4 cup each of sliced red bell pepper, zucchini and yellow squash. Sprinkle with 3 tbps. crumbled feta cheese; roll up.) (5) Tomato Juice, 1 cup (0) 1 Medium Apple, (1)
DINNER
Broiled Sea Scallops, 4 oz. (2) Cooked Long-Grain Wild Rice, (1 cup with 1 tbs. of diced pimento and sliced green onions) (3) Steamed Snow Peas, 1 cup (0) Lettuce and Tomato Salad, (Combine 1 1/2 cups torn lettuce and 6 halved cherry tomatoes; toss with 2 tbsp. fat-free Italian dressing.) (0)
SNACK
Coffee-Flavored Fat-Free Light Yogurt, 8 oz . (2)
TOTAL POINTS FOR DAY - 20
Day 8
BREAKFAST
Breakfast Burrito, (Whisk together 1 large egg, 1 large egg white and 1 tbsp. skim milk. Cook in a nonstick skillet coated with cooking spray until firm. Spoon onto a warm, 8-inch fat-free flour tortilla. Sprinkle with 3 tbsp. Shredded reduced-fat sharp cheddar cheese; roll up.) (6) Orange Slices, 1 cup (1) Skim Milk, 1 cup (2)
LUNCH
Tomato Soup, (1 cup canned tomato soup, sprinkled with 3 tbsp. grated reduced-fat Parmesan cheese.) (3) Carrot Sticks, 1 cup (0) 10 Fat-Free Saltines, (2)
DINNER
Chick Pea Stew, (Heat 1 tsp. olive oil in a nonstick skillet. Add 1 garlic clove, minced, and 1/4 cup each of chopped onion and carrot; saute 3 minutes. Stir in 1 cup thinly sliced fresh spinach and 1/2 cup chick peas; cook 2 minutes. Add 3/4 tsp. curry powder. Spoon over 1 cup cooked couscous.) (4) Grapes, 1 cup (1) Skim Milk, 1 cup (2)
SNACK
Orange Juice, 1/2 cup (1) Popcorn, 3 cups air-popped (1)
TOTAL POINTS FOR DAY - 23
Day 9
BREAKFAST
Oatmeal, 1 cup with 1/4 cup raisins and 1 tbsp. brown sugar (4) Skim Milk, 1 cup (2)
LUNCH
Hamburger, 1 small fast food (5) Green Salad, 1 cup with 2 tbsp. fat-free Italian dressing (0)
DINNER
Penne with Vegetable Marinara Sauce, (Heat 1 tsp. olive oil in a saucepan over medium heat. Add 1/3 cup each of chopped mushroom, onion, zucchini and 1 minced garlic clove; saute 2 minutes. Stir in 3/4 cup fat-free marina sauce and 1 cup hot cooked penne pasta; sprinkle with 2 tbsp. grated reduced-fat Parmesan cheese.) (7) Carrot and Celery Sticks, with 1 tbs. reduced-calorie ranch dressing (1)
SNACK
Lemon Chiffon Fat-Free Light Yogurt, 8 oz. (2)
TOTAL POINTS FOR DAY - 21
Day 10
BREAKFAST
1 Small Blueberry Bagel, with 2 tbsp. fat-free strawberry cream cheese (4) Skim Milk, 1 cup (2) 1 Medium Pear, (1)
LUNCH
Tabbouleh Salad, (Combine 1/4 cup each of uncooked bulgur and boiling water in a small bowl; cover and let stand 20 minutes or until water is absorbed. Stir in 1/3 cup each of diced tomato, diced cucumber and drained canned chick peas, 2 tbsp. chopped fresh parsley, 1 tbsp. lemon juice, 1 tsp. olive oil and a dash of salt.) (4) Skim Milk, 1 cup (2) Grapes, 1 cup (1) Carrot Sticks, 1 cup (0)
DINNER
Chile-Lime Salmon, (Heat 1 tsp. olive oil in a nonstick skillet over medium heat. Add 1 halved jalapeno pepper and saute 2 minutes; discard pepper. Increase heat to medium-high. Add 4 oz. Salmon fillet; cook 2 minutes on each side or until desired tenderness. Add 2 tbsp. fresh lime juice to pan.) (5) Hot Cooked Pasta, 1 cup tossed with 2 tsp. soy sauce and lime juice. (3) Steamed Snow Peas, 1 cup (0)
SNACK
Reduced-Calorie Cranberry Juice, 1/2 cup (1) 3 Vanilla Wafers, (2)
TOTAL POINTS FOR DAY - 25
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