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Amylyn72

Menu ideas if you are on the Flex plan?

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Hello everyone :)

 

I'm always curious to know what some of your menus look like or ideas in general for break, lunch, dinner, and snacks?

 

I'm on the flex and sometimes feel as though I'm not eating enough protein or fiber rich foods to keep me full since I notice a lot of hunger lately.

 

Also, what are some things you like to fit into your plan you enjoy to splurge on every now and then?

 

Best of luck to you all!

 

Amy

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Hey Amy, welcome to BCB!! I hope to see you on some other boards as well!!

 

As far as menus go, there's a great site http://www.DWLZ.com. Many of us here at BCB use this site because it has TONS of point values for all kinds of foods, including restaurants and brand name foods. This site also has a section with a ton of sample menus for days or weeks.

 

http://www.dwlz.com/WWinfoTOC.html#Menus

 

 

I hope this helps...there's a ton of great information on there for all of us Weight Watchers!! Also as far as fitting in some "specialty" items that I like to have on occasion...I would say some kinda sweet...like a special type of cake or cookie. My family is big on parties and celebrations...so there's always a TON of unhealthy foods to choose from!! Lol It depends on my mood, but I may save up some points for Nachos and Cheese (a favorite!!) or for a cupcake!!


~Adrienne~

Recommited to WW 1/7/2008!

*Third Time's a Charm!*

HW: 191 :bcb_sick:

SW: 180:bcb_grrrr

CW: 180

WWGW: 135 :bcb_bigsm

 

weight.png

 

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There are a bunch of us that post are menus daily on the 100+ board and there are menu accountability threads on many of the "home" boards. Look around and I'm sure you'll get lots of ideas.


Joanne

SW 252.6/WWG 157/2013 Restart 192.6:bcb_huh:/CW189

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breakfast:

lite english muffin with smart choice spread

or a weight watchers muffin...i love the chocolate ones

 

Lunch:

I usually have a wrap sandwich with either turkey or chicken with yellow mustard

Fat free pringles (14 of them for 0ne point)

Dinner:

Tonight I had a small portion of steak not even 2 ounces and I sauteed a ton of different veggies..eggplant, zuchini, mushrooms, red pepper, squash I added some of the newmans own sesame ginger dressing. it was so good.

Dessert: I love the smart one sundaes for a little treat

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a typiccal day for me is

 

Lf or FF yogurt and a piece of fruit for breakfast

lunch is lf grilled cheese or tuna w/ no mayo on WW bread

snacks are salad, fruit, sauted veggies

dinner is usually some sort of turkey meat w/ corn or veggies and a potato type dish

snacka t night is usually oatmeal or a cereal


My Joys in Life

Sophia Katherine 5/21/04

Nicholas Robert 11/30/06

& 2 Angels

LIFETIME May 2000

My Current Weight 139.5

My goal-125

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As far as menus go, there's a great site www.DWLZ.com. Many of us here at BCB use this site because it has TONS of point values for all kinds of foods, including restaurants and brand name foods. This site also has a section with a ton of sample menus for days or weeks.

 

http://www.dwlz.com/WWinfoTOC.html#Menus

Adrienne! Just when I thought I had too many sites cluttering my favorite places you come along. Do love that DWLZ one. Thanks.


marge

there s a dance in the old dame yet toujours gai toujours gai

 

SW: 206

CW: 162.5

40# 2/5

HW: 146

weight.png

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I find that eating breakfast for dinner is a great way to get in some extra protein (and fiber). I often make eggs (2 points each) with a glass of skim milk (2 points) and 2 slices of Sara Lee whole wheat bread, toasted (1 point for 2 slices) and spritzed with I Can't Believe It's Not Butter spray (0 points). It's cheap, filling, and a great way to get in some extra protein and a little fiber (5 g. in 2 slices of that bread).

 

For snacks, I enjoy VitaMuffin Tops...1 point and 6 grams of fiber for a chocolate treat. Yum!!


"Do", or "Do Not". There is no "Try".

 

- Yoda, The Empire Strikes Back

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Hey There...one of the trainers at my gym just asked me to type up a typical weekly menu and they were going to evaluate it, to make sure I was getting enough protein. I'll share with you and maybe you can get some ideas. After looking, it seemed like a lot of food, but I'm within my pionts range (including AP') and am never hungry. Hope this helps.

 

Monday

· 45 min swim 6:00 – 6:45 AM

Breakfast (7:30 AM) – ¾ cup Grapenuts, ¾ cup 1% milk (4 pts)

Snack (10:00 AM) – 1 peach and ½ cup light vanilla yogurt (3 pts)

· 15 minute cardio warm up, 30 min. weights 12:00 PM – 12:45 PM

Lunch (1:30 PM) 4 oz turkey breast, 1/2 cup artichokes, 1 piece whole grain bread (6 pts)

· 30 minute run 6:00 – 6:30 PM

Snack (6:45 PM) Weight Watchers Granola Bar (2 pts)

Dinner (8:00 PM) 6 oz chicken breast, 1 cup whole wheat noodles, 1 cup steamed brussel sprouts (8 pts)

Snack (9:30 PM) 4 cups air popped popcorn, 2 tsp. Becel (4 pts)

Total Points : 27

 

Tuesday

· 45 min swim 6:00 – 6:45 AM

Breakfast (7:30 AM) – 1 ½ cup Special K, ¾ cup 1% milk (4 pts)

Snack (10:00 AM) – apple and 15 almonds (3 pts)

· 30 minute run 12:00 PM – 12:30 PM

Lunch (1:00 PM) pizza made with 1 whole wheat pita, ¼ cup tomato sauce, 1 oz low fat cheese, and veggies (5 pts)

· 1 hour cardio (20 bike, 10 run, 30 elliptical) 5:00 – 6:00 PM

Dinner (6:30 PM) 5 oz. rosemary and garlic roasted pork tenderloin, ½ cup roasted red skin potatoes, 15 grilled asparagus spears. ½ cup frozen yogurt and 5 strawberries (12 points)

Snack (9:00 PM) 4 cups air popped popcorn, 1 tsp. Becel (4 pts)

Total Points : 28

 

 

Wednesday

· 45 min swim 6:00 – 6:45 AM

Breakfast (7:30 AM) – ¾ cup Grapenuts, ¾ cup 1% milk (4 pts)

Snack (10:00 AM) – 15 baked tortilla chips, homemade salsa (2 pts)

· 15 minute cardio warm up, 30 min. weights 12:00 PM – 12:45 PM

Lunch (1:00 PM) whey protein shake, made w/ low carb protein mix, 1 cup 1% milk, one tbs. Peanut butter (5 pts)

Snack – (4:00 PM) 3 oz. Ham, 4 kashi crackers (4 pts)

· 30 minute run/stretch 6:00 – 6:30 PM

Dinner (7:00 PM) grilled flank steak (6 oz), 1 ½ cups steamed broccoli, ½ cup brown rice (10 pts)

Snack (9:00 PM) WW Chocolate sundae (3 pts)

Total Points : 28

 

Thursday

· 45 min swim 6:00 – 6:45 AM

Breakfast (7:30 AM) – 1 lowfat pumpkin bran muffin, 1 apple (3 pts)

Snack (10:00 AM) – 10 kashi crackers and 1 oz. Light cheese (3 pts)

· 30 minute run 12:00 PM – 12:30 PM

Lunch (1:00 PM) 6 oz turkey breast, ½ cup artichokes, 1 piece whole grain bread (6 pts)

Snack (4:00 PM) ¼ cup peanuts, ½ cup lowfat cottage cheese (5 pts)

· 1 hour cardio (20 bike, 10 run, 30 elliptical) 5:00 – 6:00 PM

Dinner (7:00 PM) 1 cup whole-wheat pasta, 1 cup tomato and ground turkey sauce with grilled peppers and onions. Small salad w/ balsamic and olive oil dressing (9 pts)

Snack (9:00 PM) 4 cups air popped popcorn, 2 tsp. Becel (4 pts)

Total Points : 30

 

 

 

Friday

· 45 min swim 6:00 – 6:45 AM

Breakfast (7:30 AM) – ¾ cup oatmeal, ¾ cup 1% milk (4 pts)

Snack (10:00 AM) – 1 ½ cups chicken and veggie soup (2 pts)

· 15 minute cardio warm up, 30 min. weights 12:00 PM – 12:45 PM

Lunch (1:00 PM) whey protein shake, made w/ low carb protein mix, 1 cup 1% milk, one tbs. Peanut butter (5 pts)

Snack – (4:00 PM) baked soft pretzel (2 pts)

· 45 minute cardio (elliptical) 6:00 – 6:45 PM

Dinner (7:30 PM) chicken and veggie stir fry, ½ cup brown rice, Chinese side salad with orange vinaigrette dressing (10 pts)

Dessert (8:00 PM) WW Chocolate sundae (3 pts)

Total Points : 26

 

 

Saturday

· 1 hour swim 8:00 – 9:00 AM

Breakfast (8:30 AM) – 1 cup Kashi cereal, ¾ cup 1% milk, 1 orange (5 pts)

Snack (10:30 AM) – low fat pumpkin bran muffin and 4 oz. Turkey breast (4 pts)

· 1 1/4 hour cardio (30 min run, 30 min. bike, 15 min elliptical) 1:30 – 2:45 PM

Snack (3:15 PM) – 4 cups air popped popcorn, 2 tsp. Becel (4 pts)

Dinner (6:00 PM) – 6 oz. Grilled sirloin burger, baked French fries, 20 grilled asparagus spears (10 pts)

Snack (8:00 PM) – ½ whole wheat pita and ¼ cup hummus (3 pts)

Total Points : 26

 

 

Sunday

· 1 hour swim 8:00 – 9:00 AM

Breakfast (8:30 AM) – 2 whole grain toaster waffles, ¼ cup sugar free syrup, 10 strawberries (4 pts)

Lunch (11:30 AM) – 6 oz. Grilled chicken breast, ½ cup artichokes (6 pts)

· 1 1/4 hour cardio (30 min run, 30 min. bike, 15 min elliptical) 2:30 – 3:45 PM

Snack (4:00 PM) – Weight Watchers granola bar (2 pts)

Dinner (6:00 PM) – 1 piece low-fat ground turkey and spinach lasagna, side salad w/ balsamic & olive oil, 1 multigrain roll. (12 pts)

Snack (8:30 PM) - 4 cups air popped popcorn, 1 tsp. Becel (4 pts)

Total Points : 28

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Breakfast:

4 oz. organge juice

1 light english muffin

1 laughing cow cheese

coffe with ff creamer

 

Lunch:

FF Turkey or Ham on 2 slices light bread

lettuce and tomato

1 tsp. mayo

cup of broth

 

3:00 p.m. snack

1 Quaker Chewy Granola Bar

cup of coffee

 

Dinner:

3 to 4 ounces of protein (chicken, turkey, beef)

Sometimes a WW or Lean Cuisine dinner (love the Lean Cuisines)

lots of veggies

salad with ff dressing

 

Evening Snack:

WW Dessert (eclair or strawberry short cake)

Coffee

 

I find I am never really hungry by eating 5 times a day. Hope this helps


Lifetimer since April 2001

195/135/150WW

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