doclunches you` build a breakfast
download 
Report Transcription
lunches you` build a breakfast
This breakfast makes a good start to my day: Bran flakes; low-fat milk; some nuts; one apple and one banana—both cut up into small pieces—and a pinch of cinnamon. BUILD A BREAKFAST Start with (choose one or more) Then Add (choose one or more) Top it Off (choose one or more) Fortified wholegrain cereal (ready-toeat), 1 cup, PointsPlus value: 2 Fat-free milk, 1 cup, ▲, PointsPlus value: 2 Walnuts, chopped, 1 Tbsp, PointsPlus value: 1 Cream of wheat, 1 cup, ▲, PointsPlus value: 3 Low-fat (1%) milk, 1 cup, PointsPlus value: 3 NUTS ABOUT NUTS! Power it Up For (choose as many of these—or any other 0 PointsPlus value fruit or veggie—as you’d like) NOTES: For cooking eggs, feel free to use 1 tsp oil Bran flakes, ¾ cup, PointsPlus value: 3 Light yogurt or Fat-free, plain yogurt, 1 cup, ▲, PointsPlus value: 3 Almonds, sliced, 1 Tbsp, PointsPlus value: 1 Plain instant oatmeal, 1 cup, ▲, PointsPlus value: 3 Fat-free cottage cheese, 1 cup, ▲, PointsPlus value: 3 Grits (corn), 1 cup, ▲, PointsPlus value: 4 Egg, 1, ▲, PointsPlus value: 2 Jelly or jam, 1 Tbsp, PointsPlus value: 1 Lean ham, 2 oz, ▲, PointsPlus value: 2 Light English muffin, 1, ▲, PointsPlus value: 3 Start with Pita bread, 1 small, PointsPlus value: 2 Egg whites, 3, ▲, PointsPlus value: 1 Light butter, 2 tsp, or margarine, 1 tsp, PointsPlus value: 1 Fat-free cheese, 1 slice, ▲, PointsPlus value: 1 Low-fat cheese, 1 slice, PointsPlus value: 2 Apple Then Add Roasted red pepper Top it Off (choose one or more) Bacon, cooked crisp, 3 slices, PointsPlus value: 4 Canadian bacon, 1 oz, PointsPlus value: 1 Sliced tomato Chopped red onion (choose one or more) (choose one or more) Banana Blueberries Reducedcalories, wholegrain bread, 2 slices, ▲, PointsPlus value: 3 LUNCHES YOU’LL LOVE (canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0. Regular pasta, cooked, 1 cup, PointsPlus value: 5 Brown rice, 1 cup, ▲, PointsPlus value: 5 Tuna (in water), drained, ½ cup, ▲, PointsPlus value: 3 Kidney, garbanzo, pinto, or white beans, ½ cup, ▲, PointsPlus value: 3 Skinless chicken breast, grilled, 3 oz, ▲, PointsPlus value: 3 Fat-free mayonnaise, 4 Tbsp, PointsPlus value: 1 Feta cheese, ¼ cup, PointsPlus value: 3 Mustard, PointsPlus value: 0 White rice, 1 cup, PointsPlus value: 5 Salmon (canned), drained, ½ cup, PointsPlus value: 4 Fat-free plain yogurt, 1 cup, ▲, PointsPlus value: 3 Reducedcalorie, wholewheat bread, 2 slices, ▲, PointsPlus value: 3 Egg, 1, ▲, PointsPlus value: 2 Fat-free cheese, 1 oz, ▲, PointsPlus value: 1 Wholewheat pita, 1 small, PointsPlus value: 2 Fat-free luncheon meat, 2 oz, ▲, PointsPlus value: 1 Olives, 10 small or 6 large, PointsPlus value: 1 Whole-wheat tortilla, 1 medium, PointsPlus value: 2 Black or cannellini beans, ½ cup, ▲, PointsPlus value: 2 Avocado, ¼ medium, PointsPlus value: 3 DINNER DECONSTRUCTED White or red potato, 1 large, ▲, PointsPlus value: 4 Sweet potato, 1 large, ▲, PointsPlus value: 4 Lean ham, 2 oz, ▲, PointsPlus value: 2 Shrimp or imitation crabmeat, ½ cup, ▲, PointsPlus value: 2 Low-fat cheese, 1 oz, PointsPlus value: 2 Fat-free salad dressing (Italian-style or creamy), 2 Tbsp, PointsPlus value: 1 Power it Up For (choose as many of these—or any other 0 PointsPlus value fruit or veggie—as you’d like) BULK IT UP WITH Spinach Wholewheat pasta, cooked, 1 cup, ▲, PointsPlus value: 4 I make sure that I have a good amount of lean protein, a whole grain, and a vegetable at lunch. I aim to eat mainly Weight Watchers Power Foods, and I focus on being satisfied rather than stuffed. (choose one or more) Chicken noodle soup, 1 cup, PointsPlus value: 3 NOTES: For sautéing, feel free to use 1 tsp oil Start with (choose one or more) Then Add (choose one or more) Top it Off (choose one or more) Wholewheat pasta, cooked, 1 cup, ▲, PointsPlus value: 4 Regular pasta, cooked, 1 cup, PointsPlus value: 5 Brown rice, 1 cup, ▲, PointsPlus value: 5 Ground turkey (93% lean), cooked, 3 oz, ▲, PointsPlus value: 4 Kidney, garbanzo, pinto, or white beans, ½ cup, ▲, PointsPlus value: 3 Chicken breast, skinless, cooked, 3 oz, ▲, PointsPlus value: 3 Storebought marinara sauce, ½ cup, PointsPlus value: 2 Fat-free ricotta cheese, 1 cup, ▲, PointsPlus value: 5 Low-fat cheese, 1 oz, PointsPlus value: 2 My picks for a special dinner? Filet mignon; baked potato with fat-free sour cream; cauliflower, carrots, and zucchini on the side; and a bowl of Garden Vegetable Soup. Yum! Whole-wheat tortilla, 1 medium, PointsPlus value: 2 Light hamburger roll , 1 (1½ oz), ▲, PointsPlus value: 2 White or red potato, 1 large, ▲, PointsPlus value: 4 Sweet potato, 1 large, ▲, PointsPlus value: 4 Pork (tenderloin or top loin), cooked, 3 oz, ▲, PointsPlus value: 3 Filet mignon, cooked, 4 oz, ▲, PointsPlus value: 6 Lean ground beef (93– 95% lean), cooked, 3 oz, ▲, PointsPlus value: 3 Skinless turkey breast, cooked, 2 oz, ▲, PointsPlus value: 2 Tartar sauce, 1 Tbsp, PointsPlus value: 2 Fat-free sour cream, ¼ cup, ▲, PointsPlus value: 1 Fat-free salad dressing, Italian-style or creamy, 2 Tbsp, PointsPlus value: 1 Salsa, fat free, 2 Tbsp, PointsPlus value: 0 Avocado, ¼ medium, PointsPlus value: 3 Sliced unsweetened pickles Lettuce Green peppers White rice, 1 cup, PointsPlus value: 5 Quinoa, cooked, 1 cup, ▲, PointsPlus value: 5 Lite, firm tofu, 3 oz, ▲, PointsPlus value: 1 Lean fish such as tuna or halibut, cooked, 1 fillet (6 oz), ▲, PointsPlus value: 5 Teriyaki Sauce, 1 Tbsp, PointsPlus value: 0 Power it Up For Diced tomato Black bean soup, 1 cup, PointsPlus value: 2 Bok Choy Lentil soup, 1 cup, PointsPlus value: 4 Cucumbers Minestrone soup, 1 cup, PointsPlus value: 5 Mushrooms Red pepper Salsa Vegetable soup, 1 cup, PointsPlus value: 3 Light Yogurt, 1 cup, PointsPlus value: 3 Tuna or rainbow roll (sushi), 6 small pieces, PointsPlus value: 3 Broccoli Green Onion (see back panel Garden for recipe) Vegetable Soup, 1 cup, PointsPlus value: 0 (canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0. (choose as many of these—or any other 0 PointsPlus value fruit or veggie—as you’d like) BULK IT UP WITH (choose one or more) Chicken noodle soup, 1 cup, PointsPlus value: 3 NOTES: For sautéing, feel free to use 1 tsp oil Spinach Cauliflower Carrots Zucchini Chopped tomatoes Black bean soup, 1 cup, PointsPlus value: 2 Lentil soup, 1 cup, PointsPlus value: 4 Minestrone soup, 1 cup, PointsPlus value: 5 Vegetable soup, 1 cup, PointsPlus value: 3 Fat-free cheese, 1 oz, ▲, PointsPlus value: 1 (see back panel Garden for recipe) Vegetable Soup, 1 cup, PointsPlus value: 0 (canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0. This breakfast makes a good start to my day: Bran flakes; low-fat milk; some nuts; one apple and one banana—both cut up into small pieces—and a pinch of cinnamon. BUILD A BREAKFAST Start with (choose one or more) Then Add (choose one or more) Top it Off (choose one or more) Fortified wholegrain cereal (ready-toeat), 1 cup, PointsPlus value: 2 Fat-free milk, 1 cup, ▲, PointsPlus value: 2 Walnuts, chopped, 1 Tbsp, PointsPlus value: 1 Cream of wheat, 1 cup, ▲, PointsPlus value: 3 Low-fat (1%) milk, 1 cup, PointsPlus value: 3 NUTS ABOUT NUTS! Power it Up For (choose as many of these—or any other 0 PointsPlus value fruit or veggie—as you’d like) NOTES: For cooking eggs, feel free to use 1 tsp oil Bran flakes, ¾ cup, PointsPlus value: 3 Light yogurt or Fat-free, plain yogurt, 1 cup, ▲, PointsPlus value: 3 Almonds, sliced, 1 Tbsp, PointsPlus value: 1 Plain instant oatmeal, 1 cup, ▲, PointsPlus value: 3 Fat-free cottage cheese, 1 cup, ▲, PointsPlus value: 3 Grits (corn), 1 cup, ▲, PointsPlus value: 4 Egg, 1, ▲, PointsPlus value: 2 Jelly or jam, 1 Tbsp, PointsPlus value: 1 Lean ham, 2 oz, ▲, PointsPlus value: 2 Light English muffin, 1, ▲, PointsPlus value: 3 Start with Pita bread, 1 small, PointsPlus value: 2 Egg whites, 3, ▲, PointsPlus value: 1 Light butter, 2 tsp, or margarine, 1 tsp, PointsPlus value: 1 Fat-free cheese, 1 slice, ▲, PointsPlus value: 1 Low-fat cheese, 1 slice, PointsPlus value: 2 Apple Then Add Roasted red pepper Top it Off (choose one or more) Bacon, cooked crisp, 3 slices, PointsPlus value: 4 Canadian bacon, 1 oz, PointsPlus value: 1 Sliced tomato Chopped red onion (choose one or more) (choose one or more) Banana Blueberries Reducedcalories, wholegrain bread, 2 slices, ▲, PointsPlus value: 3 LUNCHES YOU’LL LOVE (canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0. Regular pasta, cooked, 1 cup, PointsPlus value: 5 Brown rice, 1 cup, ▲, PointsPlus value: 5 Tuna (in water), drained, ½ cup, ▲, PointsPlus value: 3 Kidney, garbanzo, pinto, or white beans, ½ cup, ▲, PointsPlus value: 3 Skinless chicken breast, grilled, 3 oz, ▲, PointsPlus value: 3 Fat-free mayonnaise, 4 Tbsp, PointsPlus value: 1 Feta cheese, ¼ cup, PointsPlus value: 3 Mustard, PointsPlus value: 0 White rice, 1 cup, PointsPlus value: 5 Salmon (canned), drained, ½ cup, PointsPlus value: 4 Fat-free plain yogurt, 1 cup, ▲, PointsPlus value: 3 Reducedcalorie, wholewheat bread, 2 slices, ▲, PointsPlus value: 3 Egg, 1, ▲, PointsPlus value: 2 Fat-free cheese, 1 oz, ▲, PointsPlus value: 1 Wholewheat pita, 1 small, PointsPlus value: 2 Fat-free luncheon meat, 2 oz, ▲, PointsPlus value: 1 Olives, 10 small or 6 large, PointsPlus value: 1 Whole-wheat tortilla, 1 medium, PointsPlus value: 2 Black or cannellini beans, ½ cup, ▲, PointsPlus value: 2 Avocado, ¼ medium, PointsPlus value: 3 DINNER DECONSTRUCTED White or red potato, 1 large, ▲, PointsPlus value: 4 Sweet potato, 1 large, ▲, PointsPlus value: 4 Lean ham, 2 oz, ▲, PointsPlus value: 2 Shrimp or imitation crabmeat, ½ cup, ▲, PointsPlus value: 2 Low-fat cheese, 1 oz, PointsPlus value: 2 Fat-free salad dressing (Italian-style or creamy), 2 Tbsp, PointsPlus value: 1 Power it Up For (choose as many of these—or any other 0 PointsPlus value fruit or veggie—as you’d like) BULK IT UP WITH Spinach Wholewheat pasta, cooked, 1 cup, ▲, PointsPlus value: 4 I make sure that I have a good amount of lean protein, a whole grain, and a vegetable at lunch. I aim to eat mainly Weight Watchers Power Foods, and I focus on being satisfied rather than stuffed. (choose one or more) Chicken noodle soup, 1 cup, PointsPlus value: 3 NOTES: For sautéing, feel free to use 1 tsp oil Start with (choose one or more) Then Add (choose one or more) Top it Off (choose one or more) Wholewheat pasta, cooked, 1 cup, ▲, PointsPlus value: 4 Regular pasta, cooked, 1 cup, PointsPlus value: 5 Brown rice, 1 cup, ▲, PointsPlus value: 5 Ground turkey (93% lean), cooked, 3 oz, ▲, PointsPlus value: 4 Kidney, garbanzo, pinto, or white beans, ½ cup, ▲, PointsPlus value: 3 Chicken breast, skinless, cooked, 3 oz, ▲, PointsPlus value: 3 Storebought marinara sauce, ½ cup, PointsPlus value: 2 Fat-free ricotta cheese, 1 cup, ▲, PointsPlus value: 5 Low-fat cheese, 1 oz, PointsPlus value: 2 My picks for a special dinner? Filet mignon; baked potato with fat-free sour cream; cauliflower, carrots, and zucchini on the side; and a bowl of Garden Vegetable Soup. Yum! Whole-wheat tortilla, 1 medium, PointsPlus value: 2 Light hamburger roll , 1 (1½ oz), ▲, PointsPlus value: 2 White or red potato, 1 large, ▲, PointsPlus value: 4 Sweet potato, 1 large, ▲, PointsPlus value: 4 Pork (tenderloin or top loin), cooked, 3 oz, ▲, PointsPlus value: 3 Filet mignon, cooked, 4 oz, ▲, PointsPlus value: 6 Lean ground beef (93– 95% lean), cooked, 3 oz, ▲, PointsPlus value: 3 Skinless turkey breast, cooked, 2 oz, ▲, PointsPlus value: 2 Tartar sauce, 1 Tbsp, PointsPlus value: 2 Fat-free sour cream, ¼ cup, ▲, PointsPlus value: 1 Fat-free salad dressing, Italian-style or creamy, 2 Tbsp, PointsPlus value: 1 Salsa, fat free, 2 Tbsp, PointsPlus value: 0 Avocado, ¼ medium, PointsPlus value: 3 Sliced unsweetened pickles Lettuce Green peppers White rice, 1 cup, PointsPlus value: 5 Quinoa, cooked, 1 cup, ▲, PointsPlus value: 5 Lite, firm tofu, 3 oz, ▲, PointsPlus value: 1 Lean fish such as tuna or halibut, cooked, 1 fillet (6 oz), ▲, PointsPlus value: 5 Teriyaki Sauce, 1 Tbsp, PointsPlus value: 0 Power it Up For Diced tomato Black bean soup, 1 cup, PointsPlus value: 2 Bok Choy Lentil soup, 1 cup, PointsPlus value: 4 Cucumbers Minestrone soup, 1 cup, PointsPlus value: 5 Mushrooms Red pepper Salsa Vegetable soup, 1 cup, PointsPlus value: 3 Light Yogurt, 1 cup, PointsPlus value: 3 Tuna or rainbow roll (sushi), 6 small pieces, PointsPlus value: 3 Broccoli Green Onion (see back panel Garden for recipe) Vegetable Soup, 1 cup, PointsPlus value: 0 (canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0. (choose as many of these—or any other 0 PointsPlus value fruit or veggie—as you’d like) BULK IT UP WITH (choose one or more) Chicken noodle soup, 1 cup, PointsPlus value: 3 NOTES: For sautéing, feel free to use 1 tsp oil Spinach Cauliflower Carrots Zucchini Chopped tomatoes Black bean soup, 1 cup, PointsPlus value: 2 Lentil soup, 1 cup, PointsPlus value: 4 Minestrone soup, 1 cup, PointsPlus value: 5 Vegetable soup, 1 cup, PointsPlus value: 3 Fat-free cheese, 1 oz, ▲, PointsPlus value: 1 (see back panel Garden for recipe) Vegetable Soup, 1 cup, PointsPlus value: 0 (canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0. This breakfast makes a good start to my day: Bran flakes; low-fat milk; some nuts; one apple and one banana—both cut up into small pieces—and a pinch of cinnamon. BUILD A BREAKFAST Start with (choose one or more) Then Add (choose one or more) Top it Off (choose one or more) Fortified wholegrain cereal (ready-toeat), 1 cup, PointsPlus value: 2 Fat-free milk, 1 cup, ▲, PointsPlus value: 2 Walnuts, chopped, 1 Tbsp, PointsPlus value: 1 Cream of wheat, 1 cup, ▲, PointsPlus value: 3 Low-fat (1%) milk, 1 cup, PointsPlus value: 3 NUTS ABOUT NUTS! Power it Up For (choose as many of these—or any other 0 PointsPlus value fruit or veggie—as you’d like) NOTES: For cooking eggs, feel free to use 1 tsp oil Bran flakes, ¾ cup, PointsPlus value: 3 Light yogurt or Fat-free, plain yogurt, 1 cup, ▲, PointsPlus value: 3 Almonds, sliced, 1 Tbsp, PointsPlus value: 1 Plain instant oatmeal, 1 cup, ▲, PointsPlus value: 3 Fat-free cottage cheese, 1 cup, ▲, PointsPlus value: 3 Grits (corn), 1 cup, ▲, PointsPlus value: 4 Egg, 1, ▲, PointsPlus value: 2 Jelly or jam, 1 Tbsp, PointsPlus value: 1 Lean ham, 2 oz, ▲, PointsPlus value: 2 Light English muffin, 1, ▲, PointsPlus value: 3 Start with Pita bread, 1 small, PointsPlus value: 2 Egg whites, 3, ▲, PointsPlus value: 1 Light butter, 2 tsp, or margarine, 1 tsp, PointsPlus value: 1 Fat-free cheese, 1 slice, ▲, PointsPlus value: 1 Low-fat cheese, 1 slice, PointsPlus value: 2 Apple Then Add Roasted red pepper Top it Off (choose one or more) Bacon, cooked crisp, 3 slices, PointsPlus value: 4 Canadian bacon, 1 oz, PointsPlus value: 1 Sliced tomato Chopped red onion (choose one or more) (choose one or more) Banana Blueberries Reducedcalories, wholegrain bread, 2 slices, ▲, PointsPlus value: 3 LUNCHES YOU’LL LOVE (canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0. Regular pasta, cooked, 1 cup, PointsPlus value: 5 Brown rice, 1 cup, ▲, PointsPlus value: 5 Tuna (in water), drained, ½ cup, ▲, PointsPlus value: 3 Kidney, garbanzo, pinto, or white beans, ½ cup, ▲, PointsPlus value: 3 Skinless chicken breast, grilled, 3 oz, ▲, PointsPlus value: 3 Fat-free mayonnaise, 4 Tbsp, PointsPlus value: 1 Feta cheese, ¼ cup, PointsPlus value: 3 Mustard, PointsPlus value: 0 White rice, 1 cup, PointsPlus value: 5 Salmon (canned), drained, ½ cup, PointsPlus value: 4 Fat-free plain yogurt, 1 cup, ▲, PointsPlus value: 3 Reducedcalorie, wholewheat bread, 2 slices, ▲, PointsPlus value: 3 Egg, 1, ▲, PointsPlus value: 2 Fat-free cheese, 1 oz, ▲, PointsPlus value: 1 Wholewheat pita, 1 small, PointsPlus value: 2 Fat-free luncheon meat, 2 oz, ▲, PointsPlus value: 1 Olives, 10 small or 6 large, PointsPlus value: 1 Whole-wheat tortilla, 1 medium, PointsPlus value: 2 Black or cannellini beans, ½ cup, ▲, PointsPlus value: 2 Avocado, ¼ medium, PointsPlus value: 3 DINNER DECONSTRUCTED White or red potato, 1 large, ▲, PointsPlus value: 4 Sweet potato, 1 large, ▲, PointsPlus value: 4 Lean ham, 2 oz, ▲, PointsPlus value: 2 Shrimp or imitation crabmeat, ½ cup, ▲, PointsPlus value: 2 Low-fat cheese, 1 oz, PointsPlus value: 2 Fat-free salad dressing (Italian-style or creamy), 2 Tbsp, PointsPlus value: 1 Power it Up For (choose as many of these—or any other 0 PointsPlus value fruit or veggie—as you’d like) BULK IT UP WITH Spinach Wholewheat pasta, cooked, 1 cup, ▲, PointsPlus value: 4 I make sure that I have a good amount of lean protein, a whole grain, and a vegetable at lunch. I aim to eat mainly Weight Watchers Power Foods, and I focus on being satisfied rather than stuffed. (choose one or more) Chicken noodle soup, 1 cup, PointsPlus value: 3 NOTES: For sautéing, feel free to use 1 tsp oil Start with (choose one or more) Then Add (choose one or more) Top it Off (choose one or more) Wholewheat pasta, cooked, 1 cup, ▲, PointsPlus value: 4 Regular pasta, cooked, 1 cup, PointsPlus value: 5 Brown rice, 1 cup, ▲, PointsPlus value: 5 Ground turkey (93% lean), cooked, 3 oz, ▲, PointsPlus value: 4 Kidney, garbanzo, pinto, or white beans, ½ cup, ▲, PointsPlus value: 3 Chicken breast, skinless, cooked, 3 oz, ▲, PointsPlus value: 3 Storebought marinara sauce, ½ cup, PointsPlus value: 2 Fat-free ricotta cheese, 1 cup, ▲, PointsPlus value: 5 Low-fat cheese, 1 oz, PointsPlus value: 2 My picks for a special dinner? Filet mignon; baked potato with fat-free sour cream; cauliflower, carrots, and zucchini on the side; and a bowl of Garden Vegetable Soup. Yum! Whole-wheat tortilla, 1 medium, PointsPlus value: 2 Light hamburger roll , 1 (1½ oz), ▲, PointsPlus value: 2 White or red potato, 1 large, ▲, PointsPlus value: 4 Sweet potato, 1 large, ▲, PointsPlus value: 4 Pork (tenderloin or top loin), cooked, 3 oz, ▲, PointsPlus value: 3 Filet mignon, cooked, 4 oz, ▲, PointsPlus value: 6 Lean ground beef (93– 95% lean), cooked, 3 oz, ▲, PointsPlus value: 3 Skinless turkey breast, cooked, 2 oz, ▲, PointsPlus value: 2 Tartar sauce, 1 Tbsp, PointsPlus value: 2 Fat-free sour cream, ¼ cup, ▲, PointsPlus value: 1 Fat-free salad dressing, Italian-style or creamy, 2 Tbsp, PointsPlus value: 1 Salsa, fat free, 2 Tbsp, PointsPlus value: 0 Avocado, ¼ medium, PointsPlus value: 3 Sliced unsweetened pickles Lettuce Green peppers White rice, 1 cup, PointsPlus value: 5 Quinoa, cooked, 1 cup, ▲, PointsPlus value: 5 Lite, firm tofu, 3 oz, ▲, PointsPlus value: 1 Lean fish such as tuna or halibut, cooked, 1 fillet (6 oz), ▲, PointsPlus value: 5 Teriyaki Sauce, 1 Tbsp, PointsPlus value: 0 Power it Up For Diced tomato Black bean soup, 1 cup, PointsPlus value: 2 Bok Choy Lentil soup, 1 cup, PointsPlus value: 4 Cucumbers Minestrone soup, 1 cup, PointsPlus value: 5 Mushrooms Red pepper Salsa Vegetable soup, 1 cup, PointsPlus value: 3 Light Yogurt, 1 cup, PointsPlus value: 3 Tuna or rainbow roll (sushi), 6 small pieces, PointsPlus value: 3 Broccoli Green Onion (see back panel Garden for recipe) Vegetable Soup, 1 cup, PointsPlus value: 0 (canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0. (choose as many of these—or any other 0 PointsPlus value fruit or veggie—as you’d like) BULK IT UP WITH (choose one or more) Chicken noodle soup, 1 cup, PointsPlus value: 3 NOTES: For sautéing, feel free to use 1 tsp oil Spinach Cauliflower Carrots Zucchini Chopped tomatoes Black bean soup, 1 cup, PointsPlus value: 2 Lentil soup, 1 cup, PointsPlus value: 4 Minestrone soup, 1 cup, PointsPlus value: 5 Vegetable soup, 1 cup, PointsPlus value: 3 Fat-free cheese, 1 oz, ▲, PointsPlus value: 1 (see back panel Garden for recipe) Vegetable Soup, 1 cup, PointsPlus value: 0 (canola, olive, flaxseed, safflower, or sunflower) for a PointsPlus value of 1. For added flavor, refer to your Pocket Guide for a list of seasonings and condiments for a PointsPlus value of 0.