Did you have a good Thanksgiving? We sure did! Did you stay within your points allowance? Or did you just enjoy your day?
Did you get to try any of the recipes from last week’s menu? Especially the Curried Turkey Stir Fry using up your leftover turkey? If you didn’t get that recipe or the other new ones from last week’s meal plan, you can get them all here.
Now it’s time to get back on track so below you will find the Week 47 – Low Point Weight Watchers Freestyle Weekly Menu. I also want to say that this is a Weight Watchers Freestyle under 23 point menu. Now, that doesn’t mean to eat under 23 points, this is just a base menu. You dispense your points throughout the menu as you see fit. These menus are for everyone, that’s why I do them low, so if you want to switch something out for a higher point item, you are free to do just that.
EVENING SNACKS FOR WEEK 46 – 11/26/18
Listed below are the evening snacks I ate on Week 46. Every week, I try to make it a point to carry over 4 points daily in case later in the week, I am in a position where my food choices are limited
Monday:Tostitos Scoops with Salsa Verde (4 Points)
Tuesday: 75% Fat Free Cabot Cheese with Oyster Crackers (5 Points)
Wednesday:Apple Dipped in Peanut Butter (6 Points)
Thursday: Emerald 100 Calorie Almond Bag (3 Points)
Friday: 75% Fat Free Cabot Cheese with Oyster Crackers (5 Points)
Saturday: Banana “Ice Cream” (0 Points) – Frozen Bananas pureed in food processor with a droplet of skim milk
Sunday: Peanut Butter on Celery Sticks (3 Points)
To this point, I still have not broken into my Weight Watchers weekly points allowance at all. Each week, I am going to keep my nighttime snack category open to use up some of my points.
Listed below will be my breakfasts, lunches, dinners and snacks for Week 47 of the Weight Watchers Freestyle Diet Plan.
PIN FOR LATER ⇓
Under 23 Point Weight Watchers Freestyle Weekly Menu
Monday
Breakfast: 1 cup Multi Grain Cheerios w/Banana in 1 cup of Skim Milk (7 Points)
Snack: Premier Protein Vanilla Shake (2 Points)
Lunch: (2) Hebrew National 97% Fat Free Hot Dogs (1 Point), (2) Nature’s Own 100% Whole Wheat Hot Dog Buns (6 Points), Bodacious Black Bean Corn Salad (0 Points)
Snack: Grapes (0 Points)
Dinner: Triple Decker Freestylin’ Meaty Lasagna (3 Points)
Snack: [Open]
Tuesday
Breakfast: Omelette in Mug (0 Points) Recipe Adjustment: (I used Kraft Fat Free Shredded Cheese instead of regular cheddar and replaced the ham with 1 slice of Canadian Bacon)
Snack: Premier Protein Vanilla Shake (2 Points)
Lunch: Spicy Chicken Corn Chowder (0 Points)
Snack: Sugar Free Chai Tea made with 1 cup of Skim Milk (3 Points)
Dinner: Pork Chop (Boneless) (4 Points), Slow Cooked Beans with Molasses & Bacon (2 Points), Broccoli (0 Points)
Snack: [Open]
Wednesday
Breakfast: 3 Soft Boiled Eggs (0 Points), 2 Slices of Butter Bread (3 Points)
Snack: Premier Protein Vanilla Shake (2 Points)
Lunch: Broccoli Bacon Salad (RECIPE BELOW) (3 Points)
Snack: Sugar Free Chai Tea made with 1 cup of Skim Milk (3 Points)
Dinner: Cheesy Chicken Tomato Bake (1 Point), Orzo (1/2 Cup) (3 Points)
Snack: [Open]
Creamy Broccoli Bacon Salad
1/2 Cup of Hellmann’s Light Mayonnaise
1/4 Cup of Granulated Swerve Sweetener (More or less according to taste)
2 Tablespoons of White Wine Vinegar
3 Cups of Broccoli Florets (Bite Sized)
1/3 Cup of Diced Red Onion
1 1/4 Cup of Kraft Fat Free Shredded Cheddar Cheese
6 Slices of Center Cut Bacon (Cooked Crisp & Crumbled)
Fresh Cracked Black Pepper to Taste
DIRECTIONS:
- In a bowl, mix together the first 3 ingredients.
- Add in all the rest of the ingredients, tossing well to combine then chill until ready to serve.
- This makes 6 servings at 3 Freestyle Points per serving. Enjoy!
PRINTABLE
- ½ Cup of Hellmann's Light Mayonnaise
- ¼ Cup of Granulated Swerve Sweetener (More or less according to taste)
- 2 Tablespoons of White Wine Vinegar
- 3 Cups of Broccoli Florets (Bite Sized)
- ⅓ Cup of Diced Red Onion
- 1¼ Cup of Kraft Fat Free Shredded Cheddar Cheese
- 6 Slices of Center Cut Bacon (Cooked Crisp & Crumbled)
- Fresh Cracked Black Pepper to Taste
- In a bowl, mix together the first 3 ingredients.
- Add in all the rest of the ingredients, tossing well to combine then chill until ready to serve.
- This makes 6 servings at 3 Freestyle Points per serving. Enjoy!
Thursday
Breakfast: 1 cup Cream of Wheat made with 1/4 cup Skim Milk (4 Points), (2) Bananas (0 Points)
Snack: Premier Protein Vanilla Shake (2 Points)
Lunch: Ovengold Turkey Breast Rollups (with Fat Free Borden Cheese) (2 Points), Strawberry Spinach Salad with Nonfat Feta Cheese and 3 Tablespoons of Ken’s Lite Balsamic Vinaigrette (4 Points)
Snack: Premier Protein Vanilla Shake (2 Points)
Dinner: Grilled Shrimp Burrito Bowls (3 Points)
Snack: [Open]
Friday
Breakfast: Freestylin’ Cowgirl Quiche (Former Pioneer Woman Recipe) (5 Points)
Snack: Premier Protein Vanilla Shake (2 Points)
Lunch: Progresso Heart Healthy Southwest Bean & Vegetable Soup (3 Points), 1 Grilled Chicken Breast (0 Points)
Snack: Sugar Free Chai Tea made with 1 cup of Skim Milk (3 Points)
Dinner: Red Chicken Marsala (RECIPE FOLLOWS) (2 Points), Broiled Asparagus Spears (0 Points)
Snack: [Open]
Red Chicken Marsala
6 Chicken Cutlets, Boneless & Skinless (Butterflied)
Salt/Pepper to Taste
1 Large Can of Mushrooms (Undrained)
1 Tablespoon of Extra Virgin Olive Oil
2 Tablespoons of Whipped Butter (Land O’Lakes)
3 Large Shallots, Chopped Small
2 Garlic Cloves, Minced
1 Tablespoon of Tomato Paste
Can of Diced Tomatoes (14.5 oz)
1/2 Cup of Marsala Cooking Wine
1 Teaspoon Each of Dried Parsley & Thyme
DIRECTIONS:
- Heat olive oil in a large saute pan over medium high heat. When pan is hot add butterflied chicken cutlets. Season with salt/pepper to taste and flip chicken in the pan to brown both sides. If chicken starts to stick, pour in a bit of the mushroom “stock” from the can.
- Remove chicken after about 10 minutes of browning and put on a plate to keep warm. Add butter to the pan and when melted, add in the garlic and shallots. Move around the pan to brown over low to medium heat. If they start to stick, add more of the mushroom “stock”. Add in the mushrooms.
- Stir in the tomato paste and cook for about 1 minute. Add in parsley and thyme. Add in tomatoes and marsala. Reduce heat to a simmer and add the chicken cutlets back into the pan and cover until chicken is cooked through – about 10 minutes.
- This makes 4 servings at 6 SmartPoints per serving on the Green Plan and 4 SmartPoints per serving on the Blue and Purple Plans. Enjoy!
PRINTABLE
- 4 (6 Ounces Each) Chicken Cutlets, Boneless & Skinless
- Salt/Pepper to Taste
- 1 Large Can of Mushrooms (Undrained)
- 1 Tablespoon of Extra Virgin Olive Oil
- 2 Tablespoons of Whipped Butter (Land O'Lakes)
- 3 Large Shallots, Chopped Small
- 2 Garlic Cloves, Minced
- 1 Tablespoon of Tomato Paste
- Can of Diced Tomatoes (14.5 oz)
- ½ Cup of Marsala Cooking Wine
- 1 Teaspoon Each of Dried Parsley & Thyme
- Heat olive oil in a large saute pan over medium high heat. When pan is hot add chicken cutlets. Season with salt/pepper to taste and flip chicken in the pan to brown both sides. If chicken starts to stick, pour in a bit of the mushroom "stock" from the can.
- Remove chicken after about 10 minutes of browning and put on a plate to keep warm. Add butter to the pan and when melted, add in the garlic and shallots. Move around the pan to brown over low to medium heat. If they start to stick, add more of the mushroom "stock". Add in the mushrooms.
- Stir in the tomato paste and cook for about 1 minute. Add in parsley and thyme. Add in tomatoes and marsala. Reduce heat to a simmer and add the chicken cutlets back into the pan and cover until chicken is cooked through - about 10 minutes.
- TThis makes 4 servings at 6 SmartPoints per serving on the Green Plan and 4 SmartPoints per serving on the Blue and Purple Plans. Enjoy!
Saturday
Breakfast:2 Slices of Toasted Butter Bread with I Can’t Believe It’s Not Butter Spray, (2) Soft Boiled Eggs (3 Points)
Snack: Sugar Free Chai Tea made with 1 cup of Skim Milk (3 Points)
Lunch: (2) Cans of Tuna mixed with celery, onion, and light mayonnaise wrapped in Iceberg Lettuce (3 Points), Quick & Easy
Snack: Premier Protein Vanilla Shake (2 Points)
Dinner: Ragin’ Cajun Flounder Fillets over Zucchini Zoodles (0 Points)
Sunday
Breakfast: 1 cup Cream of Wheat made with 1/4 cup Skim Milk (4 Points), Chopped Apple (0 Points)
Snack: Premier Protein Vanilla Shake (2 Points)
Lunch: 8-Layer Fiesta Dip with Crudites (RECIPE BELOW) (1 Point)
Snack: Sugar Free Chai Tea made with 1 cup of Skim Milk (3 Points)
Dinner: [Dinner out]
Snack: [Open]
8 Layer Fiesta Dip
2 Cups of Plain Fat Free Greek Yogurt
1/2 Cup of 0 Point Salsa
1 Can of Fat Free Refried Beans
Taco Bell Taco Seasoning (1 ounce)
1/2 Cup of Guacamole
1/3 Each Cup of Diced Onions + Diced Roma Tomatoes
1 Cup of Kraft Shredded Fat Free Cheddar Cheese
1/4 Cup of Fresh Cilantro, if using
DIRECTIONS:
- In a large bowl, stir together 1/2 cup of the yogurt, and all the salsa and beans.
- Spread the bean mixture at the bottom of a bowl or individual glass containers (if serving individually with crudites).
- In a separate bowl, mix the rest of the yogurt and the taco seasoning. Spread the yogurt mixture on top of the refried bean mixture.
- Spread the guacamole on top of the yogurt mixture. Layer on the tomatoes and onions.
- Top with the cheese and add in fresh cilantro if using. Chill until serving time.
- This makes 12 servings at 1 Freestyle Point per serving. Enjoy!
PRINTABLE
- 2 Cups of Plain Fat Free Greek Yogurt
- ½ Cup of 0 Point Salsa
- 1 Can of Fat Free Refried Beans
- Taco Bell Seasoning Packet (1 ounce)
- ½ Cup of Guacamole
- ⅓ Each Cup of Diced Onions + Diced Roma Tomatoes
- 1 Cup of Kraft Shredded Fat Free Cheddar Cheese
- ¼ Cup of Fresh Cilantro, if using
- In a large bowl, stir together ½ cup of the yogurt, and all the salsa and beans.
- Spread the bean mixture at the bottom of a bowl or individual glass containers (if serving individually with crudites).
- In a separate bowl, mix the rest of the yogurt and the taco seasoning. Spread the yogurt mixture on top of the refried bean mixture.
- Spread the guacamole on top of the yogurt mixture. Layer on the tomatoes and onions.
- Top with the cheese and add in fresh cilantro if using. Chill until serving time.
- This makes 12 servings at 1 Freestyle Point per serving. Enjoy!
HERE ARE MORE WEIGHT WATCHERS POST YOU MAY ENJOY:
WANT TO SEE THE RULES I BREAK CONSISTENTLY ON WEIGHT WATCHERS BUT STILL LOSE WEIGHT, CLICK HERE.
WANT TO SEE WHAT I COOKED FOR A 4-COURSE DINNER ALL AT ZERO (0) POINTS? CLICK HERE.
CLICK HERE FOR SOME SLOW COOKER CHICKEN RECIPES.
*This post contains affiliate links. If you happen to purchase something from Amazon, I will receive a small percentage of the item purchased at no cost to you. Thank you!
WEIGHT WATCHERS FOODS FROM AMAZON:
Oregon Sugar Free Chai Tea
Premier Protein Vanilla Shakes