When you start a new diet or healthy lifestyle, it can be so hard to figure out exactly what to eat day in and day out. And if you're anything like me, you can also fall into a rut of eating the same thing every day — once I've figured out the nutritional information for a dish, it's easier to keep eating it than to spend time researching something new.
Fortunately, when it comes to Weight Watchers [1], you can easily use the app to scan the barcode of a package to get the SmartPoints value. There's also the handy rule of thumb that fruits and vegetables are 0 SmartPoints [2]. Over time you'll learn the SmartPoints values of foods you eat again and again and be able to rack up your daily totals in your head. Until then, we've put together a week of meals and snacks [3] to get you started.
Using a daily SmartPoints base of 25 [4], this meal plan includes three meals and a snack for seven days. You can find all the recipes you'll need here, and if your SmartPoints daily base is less or more than 25, there's a little wiggle room each day to add an extra snack or take something out.
Monday
Breakfast
- 1 serving of overnight breakfast casserole [6]: 6 SmartPoints
Lunch
- 1 serving of vegetable soup [7]: 0 SmartPoints
- 1 piece of a French baguette with 1 teaspoon butter: 7 SmartPoints
Dinner
- 1 serving of lentil curry [8]: 4 SmartPoints
- 1 cup white rice: 6 SmartPoints
Snack
- 2 Babybel Light minis: 2 SmartPoints
- 1 cup baby carrots: 0 SmartPoints
SmartPoints total for the day: 25
Tuesday
Breakfast
- 2 servings of baked eggs in ham cups [9]: 4 SmartPoints
Lunch
- 1 serving of butternut squash lentil soup [10]: 1 SmartPoint
Dinner
- 1 serving of shrimp stir-fry [11]: 2 SmartPoints
- 1 tablespoon olive oil for cooking: 4 SmartPoints
- 1 cup white rice: 6 SmartPoints
Snack
- 2 servings of bacon and brussels sprouts skewers [12]: 8 SmartPoints
SmartPoints total for the day: 25
Friday
Breakfast
- 3 servings of baked eggs in ham cups [13]: 6 SmartPoints
Lunch
- 1 serving of cauliflower rice stir-fry [14]: 7 SmartPoints
Dinner
- 1 serving of vegetarian chili with 1 tablespoon nonfat Greek yoghurt and 2 tablespoons shredded cheddar [15]: 3 SmartPoints
- 10 saltine crackers: 4 SmartPoints
Snack
- 1 serving of black bean brownies [16]: 4 SmartPoints
SmartPoints total for the day: 24
Saturday
Breakfast
- 1 serving of shakshouka [17]: 1 SmartPoint
Lunch
- 1 serving of chicken stew with farro [18]: 2 SmartPoints
- 1 serving of sweet potato fries [19]: 5 SmartPoints
Dinner
- 1 serving of citrus chicken salad [20]: 5 SmartPoints
- 2 spring rolls [21]: 8 SmartPoints
Snack
- 1 cup S'Mores Halo Top: 6 SmartPoints
SmartPoints total for the day: 27
Sunday
Breakfast
- 1 vegan oatmeal breakfast bar [22]: 7 SmartPoints
Lunch
- 1 serving of baked coconut shrimp [23]: 6 SmartPoints
- 1 cup steamed yellow squash: 0 SmartPoints
- 1 cup white rice: 6 SmartPoints
Dinner
- 1 serving of tomato basil spaghetti squash [24]: 4 SmartPoints
Snack
- 1 serving of cauliflower buffalo wings [25]: 2 SmartPoints
SmartPoints total for the day: 25