One Week To A New You!
Millions of people have lost weight with Weight Watchers because the tried and trusted, healthy eating diet plans work. Get a taste of Weight Watchers with this 7-day, low calorie diet. You could lose 7lb in one week.
What is the Weight Watchers diet?
A seven-day, low-fat, low-calorie diet designed to help you lose up to seven pounds in one week.
This sensible eating plan is based on Weight Watchers' flexible points system so you'll be eating the right number of calories to help you lose weight. It's also nutritionally balanced so you won't be missing out on any essential nutrients.
How does it work?
Weight Watchers give each food a certain number of points according to many calories or how much fat it contains. If you join Weight Watchers, they'll tell you how many points you should be eating each day to make sure you lose weight. This diet is based on 20 points a day which should equal weight-loss for the majority of people.
It's made up of three points for breakfast, five for lunch and eight for dinner plus two for treats and two for milk. As long as you don't eat any more than you're recommended, you shouldn't be eating any more than 20 points a day and should definitely lose weight.
Who is it good for?
People who don't like counting calories - all that's already been done for you. Meat eaters - there's lots of meat in this diet.
What are the drawbacks?
Read on: 7-Day Weight Watchers Diet Food Plan
What do you do?
Follow the meal plans as accurately as possible. On top of one breakfast, lunch and dinner, you can choose one treat and you're also allowed 300ml semi-skimmed milk a day to use on cereal and in tea or coffee.
Day 1
Breakfast:
Weight Watchers Muesli with skimmed milk from allowance and 50g semi-moist dried apricots
Lunch:
Half a mini pitta spread with sundried tomato puree, top with 30g wafer ham, 40g pineapple chunks and 40g light mozzarella. Grill until cheese has melted and serve with a green salad
Dinner:
Slice 150g lean pork leg steak into strips and cook in a wok with 1 tsp sesame oil and a crushed garlic clove, baby corn, mange tout, 3 chopped pineapple rings and beansprouts. Cook 60g egg noodles and add to wok with 1 tbsp soy sauce
Day 2
Breakfast:
Scramble 1 egg with a little milk from allowance and serve on 2 slices Weight Watchers bread
Lunch:
Slice a 30g French stick into 3, toast on 1 side and divide 30g goats cheese between the untoasted sides and grill until melted and golden serve with a rocket and tomato salad
Dinner:
Coat a medium chicken breast with 1 tsp honey and 1 tsp wholegrain mustard. Peel and dice some potatoes, add all to a roasting tin with 1 tsp olive oil for 20 mins until cooked through. Serve with French beans and carrots. 65g pot low fat chocolate mousse and 100g raspberries
Day 3
Breakfast:
Toast 90g English muffin and spread with 1 cheese triangle and top with sliced tomato
Lunch:
Mix 80g prawns, spring onions and peppers with 1tbsp Weight Watchers Cocktail Dressing and fill a medium jacket potato and serve with iceberg lettuce and cucumber. 1 kiwi fruit
Dinner:
Cook 150g gnocchi according to pack instructions, reserving 2 tsp of the cooking water in the pan. Add 10g half fat butter and melt with 1/2 tsp finely chopped sage. Return gnocchi to pan and coat well then serve on a bed of rocket topped with 10g parmesan.
1 Weight Watchers Cherry Bakewell and 100g strawberries
Day 4
Breakfast:
Grill 1 turkey rasher and 1 thin low fat sausage, serve with a poached egg, 1 tbsp baked beans, tomatoes and mushrooms
Lunch:
Cook a small chopped onion in 1 tsp oil, add a chopped pepper and 100g cooked potatoes. Beat together 2 eggs and pour over and cook until eggs are set. 1 medium banana
Dinner:
Place 100g thinly sliced potato, a small sliced onion, 1/4 diced fennel bulb and a few sliced mushrooms in the base of an overproof dish. Pour over 100ml white wine and enough chicken stock to cover. Place a 150g pork loin on top and cook uncovered at 170°C (gas mark 3) for 1 hour. Serve with spinach. 1 Weight Watchers White Chocolate and Raspberry Mousse
Day 5
Breakfast:
Make up 30g porridge oats with milk from allowance and stir in 10g sunflower seeds and 15g raisins
Lunch:
Mix 75g chilled cooked rice with 3 tbsp sweetcorn and 165g cooked chicken breast. Add some chopped peppers, 1/2 chopped red onion and cucumber and drizzle with 2 tbsp Weight Watchers Honey & Mustard Dressing.
Dinner:
Spray chunks of pepper, red onion, aubergine, courgette and squash with low fat cooking spray and roast for 40 mins. Finely dice a sliver of ginger, mix with 1 tsp soy sauce, 1 tsp sesame oil, 1 tsp fennel seeds and 1 tsp wine vinegar, drizzle over roasted veg and serve with 150g grilled fillet steak and 200g new potatoes.
Day 6
Breakfast:
40g branflakes with 2 chopped dried figs with milk from allowance
Lunch:
Mix together 1/2 diced cucumber, 1/2 shredded little gem lettuce, 20g watercress and 1/2 avocado pear, cut into chunks. Top with 60g smoked salmon and drizzle with lemon juice.
2 satsumas
Dinner:
Cut 70g monkfish and 1/2 red pepper into chunks thread on to skewers along with 90g large peeled prawns. Grill until the monkfish is thoroughly coked and serve with 125g basmati rice mixed with 60g sweetcorn and broccoli florets.
1 large glass (175ml) wine and 1 Weight Watchers Mini Muffin
Day 7
Breakfast: Toast 2 slices Weight Watchers bread spread with 2tsp very low fat spread and marmite. Serve with a big slice of galia melon
Lunch: Sauté a small chopped onion, chopped green pepper and crushed garlic clove in low fat cooking spray until soft. Add a thinly sliced courgette and a small can chopped tomatoes with herbs and simmer for 10 minutes. Serve, topped with 125g low fat soft cheese.
1 mango
Dinner: 2 slices roast beef, 1 small Yorkshire pudding, 200g potatoes roasted using low fat spray, peas, cabbage and sprouts and gravy made with 1 tbsp granules.
Treats (2 point values): choose 1 a day
15 pistachio nuts
1 mini hot cross bun, toasted with 1 teaspoon low fat spread
1 slice Weight Watchers Malt Loaf spread with 1 tsp low fat spread
3 After Eight mints
150g low fat custard
2 Weight Watchers Lemon Slices
Join our Diet Club
Follow a personalised, healthy-eating diet with our Light Choices Diet Club plan and use our continuous support to help motivate you with your weight loss. Join now and get 4 weeks free
Visit www.weightwatchers.co.uk to register with Weight Watchers or for more diet ideas
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