Happy Easter all!
I’m sure we are all going to enjoy our Sunday meal this weekend – I know I sure am!
The beauty of Weight Watchers is that nothing is off limits. Simply track what you are eating and that means even if you go over your daily points allowance and weeklies. Monday is a new start – a new slate to begin anew and to get back on track. So don’t beat yourself up if you go off track this holiday.
Below is a fantastic Weight Watchers Freestyle weekly meal plan for the week of 4/22/19. Enjoy!
PIN FOR LATER ⇓
EVENING SNACKS
Listed below are the evening snacks I will be eating this week.
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. I like to keep a buffer zone for points.
Monday: Air Popped Pop Corn (2 Points)
Tuesday: (6) Pizzelles (From Aldi) (5 Points)
Wednesday: Banana “Ice Cream” (0 Points) – Frozen Bananas pureed in food processor with a droplet of skim milk
Thursday: 75% Fat Free Cabot Cheese with Oyster Crackers (5 Points)
Friday: Tostitos Scoops with Salsa Verde (4 Points)
Saturday: 75% Fat Free Cabot Cheese with Oyster Crackers (5 Points)
Sunday: Banana “Ice Cream” (0 Points) – Frozen Bananas pureed in food processor with a droplet of skim milk
Listed below will be my breakfasts, lunches, dinners and snacks for the Weight Watchers Freestyle Weekly Menu – Week of 4/22/19.
Weight Watchers Freestyle Weekly Menu and Healthy Recipes
Monday
Breakfast: 1 cup of Cream of Wheat, 1/4 cup of Skim Milk with Banana (4 Points)
Snack: Premier Protein Vanilla Shake* (2 Points)
Lunch: BLT – Made with 4 Slices of Turkey Bacon (3 Points), 1 Tablespoon of Light Mayonnaise (1 Point), Lettuce, Tomato, Butter Bread (3 Points), Dollar Tree Brand Vegetable Straws (4 Points),
Snack: Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)
Dinner: Ground Turkey Breast sauteed in Vegetable Spray with Onions, Mushrooms, Worcestershire (0 Points), 1 Cooked Cauliflower Rice added to Turkey Breast mixture) (0 Points), Frozen Asparagus Spears (Roasted) (0 Points)
Snack: [Above]
Tuesday
Breakfast: 3 Scrambled Eggs with 2 slices of Borden Fat Free Cheese (1 Point), 1 Banana (0 Points)
Snack: Premier Protein Vanilla Shake* (2 Points)
Lunch: Hillshire Farms Ultra Thin Pastrami (4 oz) (2 Points) on (2) Joseph’s Heart Friendly Pitas (2 Points) with Lettuce, Onion, and Tomato, Sliced Red Peppers & Celery Stalks with 0 Point Hummus
Snack: Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)
Dinner: Chicken Manicotti (RECIPE FOLLOWS) (5 Points)
Snack: [Above]
Wednesday
Breakfast: 3/4 cup of Cheerios with 1/2 cup of Skim Milk (4 Points) with Strawberries
Snack: Premier Protein Vanilla Shake* (2 Points)
Lunch: Huge Garden Salad with Grilled Chicken Breast (0 Points) Ken’s Light Balsamic Dressing (3 Points), Apple Dipped in Peanut Butter (6 Points)
Snack: Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)
Dinner: Leftovers from last night’s dinner (5 Points)
Snack: [Above]
Thursday
Breakfast: 2 Slices of Toasted Butter Bread with I Can’t Believe It’s Not Butter Spray, (3 Points), Hard Boiled Eggs (0 Points), 1 Peach (0 Points)
Snack: Premier Protein Vanilla Shake* (2 Points)
Lunch: Chicken Tortilla Rollup (2 Points): 1 Ole Spinach xTreme Wellness Tortilla spread with 1 Light Babybel Cheese, Hillshire Farms Rotisserie Chicken, Chopped Mandarin Oranges with Green Onions, Baked Lays Chips (4 Points)
Snack: Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)
Dinner: Stir Fried Shrimp & Mushrooms with Broccoli Rice (0 Points) RECIPE ADJUSTMENT: Omit oil and use vegetable cooking spray
Snack: [Above]
Friday
Breakfast: (3) Scrambled Eggs with (2) Slices of Borden Nonfat Sliced Cheese (1 Point), Onions & Mushrooms (0 Points)
Snack: Premier Protein Vanilla Shake* (2 Points)
Lunch: Progresso Heart Healthy Southwest Bean & Vegetable Soup (3 Points), 3 Hard Boiled Eggs (0 Points)
Snack: Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)
Dinner: Ragin’ Cajun Flounder Fillets over Zucchini Zoodles (0 Points)
Snack: [Above]
Saturday
Breakfast: Honeydew, Watermelon, Cantaloupe with 1 cup of Nonfat Cottage Cheese (3 Points)
Snack: Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)
Lunch: Egg Salad with Peppers, Onions & Celery on Spinach Ole Wrap using Creamy Dreamy Hummus in place of mayonnaise (1 Point), Bodacious Black Bean & Corn Salad with Sweet Lime Dressing (0 Points)
Snack: Premier Protein Vanilla Shake* (2 Points)
Dinner: Slow Cooker Honey Sriracha Chicken (RECIPE FOLLOWS) (3 Points), 1/2 Cup of White Rice (3 Points), Broccoli (0 Points)
Snack: [Above]
Sunday
Breakfast: Eggs and Fat Free Cheese inside 2 Ingredient Dough (3 Points)
Snack: Premier Protein Vanilla Shake* (2 Points)
Lunch: Same as yesterday
Snack: Sugar Free Chai Tea* made with 1 cup of Skim Milk (3 Points)
Dinner: [Dinner out]
Snack: [Above]
I hope you enjoyed the Weight Watchers Freestyle Weekly 23 Point or under meal plan for the week of 4/22/19 and try the newest recipes!
Chicken Manicotti
12 Manicotti Shells
1 Recipe of 0 Point Slow Cooker Italian Meat Gravy*
2 Cups of Chopped Cooked Chicken Breast
1 1/4 Cups of Kraft Fat Free Mozzarella Shredded Cheese
1.5 Cups of Fat Free Cottage Cheese
1/4 Cup of Kraft Reduced Fat Parmesan Cheese
1 Teaspoon Each of Dried Basil, Dried Oregano
1/4 Teaspoon of Salt/Pepper
DIRECTIONS:
- Cook manicotti shells according to the package directions. Drain and rinse in cold water.
- Preheat oven to 350 degrees. In a large bowl, combine chicken, 1/2 of the mozzarella cheese, cottage cheese, Parmesan cheese and spices.
- Using a small spoon, fill each manicotti shell with about 1/4 cup of the filling. Spread 1 cup of the Italian Meat Gravy in the bottom of a 3 quart baking dish. Arrange filled shells in the dish and pour extra sauce to cover the manicotti on the top. (Use as little or as much as you’d like). Sprinkle with remaining mozzarella.
- Bake covered for 35 minutes. Let stand covered for 10 minutes before serving.
- This serves 6 people at 5 Freestyle Points each. Enjoy!
- *You can substitute your favorite 0 Point Tomato Sauce instead of the Italian Meat Gravy if it’s too much meat for you along with the chicken in the recipe.
PRINTABLE
- 12 Manicotti Shells
- 1 Recipe of 0 Point Slow Cooker Italian Meat Gravy*
- 2 Cups of Chopped Cooked Chicken Breast
- 1¼ Cups of Kraft Fat Free Mozzarella Shredded Cheese
- 1.5 Cups of Fat Free Cottage Cheese
- ¼ Cup of Kraft Reduced Fat Parmesan Cheese
- 1 Teaspoon Each of Dried Basil, Dried Oregano
- ¼ Teaspoon Each of Salt/Pepper
- Cook manicotti shells according to the package directions. Drain and rinse in cold water.
- Preheat oven to 350 degrees. In a large bowl, combine chicken, ½ of the mozzarella cheese, cottage cheese, Parmesan cheese and spices.
- Using a small spoon, fill each manicotti shell with about ¼ cup of the filling. Spread 1 cup of the Italian Meat Gravy in the bottom of a 3 quart baking dish. Arrange filled shells in the dish and pour extra sauce to cover the manicotti on the top. (Use as little or as much as you'd like). Sprinkle with remaining mozzarella.
- Bake covered for 35 minutes. Let stand covered for 10 minutes before serving.
- This serves 6 people at 5 Freestyle Points each. Enjoy!
- *You can substitute your favorite 0 Point Tomato Sauce instead of the Italian Meat Gravy if it's too much meat for you along with the chicken in the recipe.
Slow Cooker Honey Sriracha Chicken
2 Teaspoons of Olive Oil
Vegetable Cooking Spray
6 Boneless Skinless Chicken Breasts
Salt/Pepper to Taste
1/2 Cup of Soy Sauce
1/2 Cup of Heinz Reduced Sugar Ketchup*
1/4 Cup of Nature’s Hollow Honey Substitute*
3 Cloves of Garlic, Minced
1 Teaspoon of Ground Ginger
2 Tablespoons of Sriracha*
Juice of 1 Lime
1 Teaspoon of Sesame Seeds, Optional
DIRECTIONS:
- Spray a large skillet with vegetable cooking spray and place over medium high heat. When pan is hot, add oil. Season chicken with salt/pepper to taste and sear until golden in the skillet – about 3 minutes per side. Transfer to slow cooker.
- In a bowl, whisk soy, ketchup, honey substitute, garlic, ginger, Sriracha and lime juice. Pour over chicken and toss until coated.
- Cover and cook until no longer pink on low for 6 hours or high for 2 hours. Serve over cauliflower rice. Top with 1 teaspoon of sesame seeds, per chicken breast, if using.
- This serves 6 at 2 Freestyle Points per serving. If using sesame seeds, it is 3 Freestyle Points per serving. Enjoy!
PRINTABLE
- 2 Teaspoons of Olive Oil
- Vegetable Cooking Spray
- 6 Boneless Skinless Chicken Breasts
- Salt/Pepper to Taste
- ½ Cup of Soy Sauce
- ½ Cup of Heinz Reduced Sugar Ketchup
- ¼ Cup of Nature's Hollow Honey Substitute
- 3 Cloves of Garlic, Minced
- 1 Teaspoon of Ground Ginger
- 2 Tablespoons of Sriracha
- Juice of 1 Lime
- 1 Teaspoon of Sesame Seeds, Optional
- Spray a large skillet with vegetable cooking spray and place over medium high heat. When pan is hot, add oil. Season chicken with salt/pepper to taste and sear until golden in the skillet - about 3 minutes per side. Transfer to slow cooker.
- In a bowl, whisk soy, ketchup, honey substitute, garlic, ginger, Sriracha and lime juice. Pour over chicken and toss until coated.
- Cover and cook until no longer pink on low for 6 hours or high for 2 hours. Serve over cauliflower rice. Top with 1 teaspoon of sesame seeds, per chicken breast, if using.
- This serves 6 at 2 Freestyle Points per serving. If using sesame seeds, it is 3 Freestyle Points per serving. Enjoy!