Diet

We have teamed up with Weight Watchers to help you lighten up this summer. Whatever you want to achieve, whether it is improved confidence, health or happiness, techniques for de-stressing and re-energising or fun ways to get moving, Weight Watchers can give you all the support you need – and help you lose weight at the same time.

Why we love it

l Weight Watchers’ unique and scientifically-proven SmartPoints system is tailored to your needs and gives you freedom to follow the programme your own way.

l No food is off limits. Say yes to the food you love at home, in a restaurant or on the go.

l Weight Watchers provides round-the-clock support from nutritionally trained coaches, members and advanced online tools, including the Weight Watchers app with barcode scanner.

l Losing weight is about more than what you eat, so tips on activity and wellbeing are also available.

l Weight Watchers works. You could lose up to seven-times more with a Weight Watchers plan than by dieting on your own.

How the plan works

Weight Watchers members get a personalised SmartPoints budget* to spend on any food – so stick to your budget and you’ll lose weight. Most fruits and vegetables have a SmartPoints value of zero. Filling up on these will make your budget go further and support healthy weight loss.

With mix-and-match meal ideas and snacks, you can create a menu based on a daily SmartPoints allowance of 30. Include ½ pint of skimmed milk (4 SmartPoints values) every day for good health and use it in tea, coffee, with cereal or as a drink.

Fresh fruits and vegetables are planned in to help you get your five-a-day, but feel free to replace them with your favourite seasonal produce. You are advised to drink plenty of fluids – between six and eight glasses a day. These can include coffee, tea, milk, low- or no-sugar squashes, diet drinks and water.

*For your personalised SmartPoints budget, join a meeting or become an online subscriber. The menus in this series of supplements are based on a typical daily allowance of 30 SmartPoints values. Your personalised budget also includes a weekly allowance to spend on bigger portions, treats or meals out.

Diet

Breakfasts

Ricotta & peach on toast

Serves: 1

SmartPoints per serving: 3

Calories per serving: 127

 

Toast a 22g (²/³oz) slice of calorie-controlled brown bread. Top with 40g (1½oz) ricotta and ½ peach, sliced. If you like, add 1 level tsp low-fat spread for 1 extra SmartPoint.

Avocado & bacon on toast

Serves: 1

SmartPoints per serving: 5

Calories per serving: 177

Toast a 22g (²/³oz) slice of calorie-controlled wholemeal bread. Top with ¼ mashed avocado and 2 grilled bacon medallions. Add 1 level tsp of low-fat spread for 1 extra SmartPoint.

Caramelised banana & blueberry porridge

Serves: 4

Preparation time: 5 minutes

Cooking time: 5 minutes

SmartPoints per serving: 6

Calories per serving: 210

Mix 125g (4½oz) oats, 500ml (17fl oz) skimmed milk and 1 tsp agave nectar in a microwave-proof bowl and cook on full power for 2 minutes. Stir well, then cook for another 2 minutes. Meanwhile, heat a nonstick frying pan and mist with calorie-controlled cooking spray.

Sear 1 sliced banana over a medium heat for 1-2 minutes until caramelised. Drizzle on 1 tbsp honey and add 150g (5oz) berries. Shake the pan and let the mixture bubble for 1 minute. Serve the oats topped with the fruit mixture.

Homemade muesli

Serves: 10

Preparation time: 5 minutes

SmartPoints per serving: 6

Calories per serving: 174

 

In a large bowl, mix 200g (7oz) jumbo porridge oats, 75g (3oz) sultanas, 50g (2oz) flaked almonds, 40g (1½oz) wheatgerm, 30g (1¼oz) sunflower seeds and 25g (1oz) golden linseed. Serve 42g (1½oz) with 120ml (4¼fl oz) skimmed milk. Store the remainder in an airtight container for up to 1 month.

Greek berry overnight oats

Serves: 1

SmartPoints per serving: 7

Calories per serving: 233

 

In a small jar, combine 35g (1¼oz) oats, 60ml (2fl oz) skimmed milk, 60g (2½oz)

0% fat natural Greek yoghurt, 1 tsp maple syrup or honey and 85g (3¹/8oz) raspberries. Cover and refrigerate overnight. Top with 15g (²/³oz) raspberries to serve.

Lunches

Mozzarella & tomato panzanella

Serves: 2

Preparation time: 20 minutes, plus resting

Cooking time: 8-10 minutes

SmartPoints per serving: 8

Calories per serving: 286

 

Preheat the oven to 180°C/160°C fan/350°F/gas mark 4. Lightly mist 100g (3¾oz) sourdough bread, torn into chunks, with calorie-controlled cooking spray and put on a baking tray. Scatter over 1 tsp dried mixed herbs, season, then bake for 8-10 minutes until crisp and golden.

Combine 6 yellow cherry tomatoes, 6 baby plum tomatoes, 6 pomodorino tomatoes, all halved, and 6 vine tomatoes, roughly chopped, with ¼ cucumber, halved lengthways, deseeded and sliced. Stir in the bread and leave at room temperature for at least 30 minutes. Whisk together 1 tbsp extra-virgin olive oil, 1 tsp white wine vinegar,

2 tsps freshly squeezed lemon juice, 1 tbsp chopped fresh basil and 1 garlic clove, crushed. Season with salt and freshly ground black pepper. Scatter on 75g (3oz) torn reduced-fat mozzarella and fresh basil leaves and drizzle with dressing to serve.

Diet

Beetroot “couscous” with roast squash & feta

Serves: 2

Preparation time: 10 minutes

Cooking time: 40 minutes

SmartPoints per serving: 3

Calories per serving: 259

V, GF

Preheat the oven to 200°C/180°C fan/400°F/gas mark 6. Cut 400g (14oz) butternut squash into bite-sized chunks and put in a roasting dish. Drizzle with ½ tbsp olive oil, season and stir to coat.

Roast for 35-40 mins or until tender and golden. Set aside to cool. Meanwhile, peel and roughly chop 450g (1lb) raw beetroot. Blitz in a food processor until it resembles couscous. Mist a frying pan with calorie-controlled cooking spray and cook the beetroot for 4-5 mins, until just softened. Remove from the heat and set aside to cool. In a large bowl, mix the cooled beetroot, roasted squash and some chopped fresh mint and dill. Season. Crumble over 75g (3oz) reduced-fat feta to serve.

Roasted red pepper & ham quiches

Serves: 2

Preparation time: 10 minutes

Cooking time: 15-20 minutes

SmartPoints per serving: 7

Calories per serving: 248

Preheat the oven to 200°C/180°C fan/400°F/gas mark 6. Flatten 3 split Warburtons Brown Sandwich Thins with a rolling pin, stamp out 6 circles with a pastry cutter and push into a muffin tray. Mist with cooking spray. Bake for 5 minutes. Mix 2 eggs, 4 tbsps skimmed milk, chopped fresh herbs, 20g (¾oz) chopped lean ham and 25g (1oz) diced roasted red peppers. Season, spoon into the Thins cups and bake for 10 mins. Serve with mixed salad.

Chicken & bacon open sandwich

Serves: 2

Preparation time: 15 minutes

Cooking time: 15-20 minutes

SmartPoints per serving: 9

Calories per serving: 429

Preheat the grill to high. Mist 2 x 160g (5½oz) skinless chicken breasts with calorie-controlled cooking spray, then rub in 1 tsp paprika. Grill for 10-12 minutes, turning halfway, until the chicken is cooked through. Allow to cool slightly, then cut into thick slices.

Grill 4 Weight Watchers Unsmoked Extra Trimmed bacon rashers for 5 minutes, turning once, until crisp, and cut into long strips. Meanwhile, mix together 3 tbsps half-fat crème fraîche, 1 tbsp wholegrain mustard and 2 tsps lemon juice, then season. Toast 2 x 35g (1¼oz) slices of a Weight Watchers Thick Sliced Grained loaf and spread with the mustard mixture, reserving a little.

Top with baby gem lettuce leaves, sliced vine tomatoes, chicken and bacon. Sprinkle over 1 trimmed and sliced spring onion and serve seasoned and drizzled with the remaining dressing.

Snacks

l Weight Watchers yoghurt, (4½oz), any flavour

2 SmartPoints

l 1 bag Weight Watchers cheese & onion savoury snacks

2 SmartPoints

l Weight Watchers Rich

Toffee Bar

3 SmartPoints

l 2 squares of chocolate

4 SmartPoints

l 1 toasted crumpet topped

with 1 tsp yeast extract

4 SmartPoints

l Peaches tinned in natural juice, drained

0 SmartPoints

Weight Watchers summer tips

l For healthier barbecues, choose a couple of simple options for the grill, such as steak, lean hamburgers, chicken breasts or vegetable kebabs, and combine with colourful side dishes.

l Say yes to a fit new you. Join Weight Watchers 5k My Way, a four-week flexible training plan created by fitness experts to help you walk, run, swim or cycle your way to 5k. See #WW5kMyWay.

l Research within positive psychology has demonstrated that when we are happier we make healthier choices. As a starting point, keep track of how you feel, how confident you are, how well you sleep, how comfortable you feel in your own skin and how well you are taking care of yourself. You could give yourself a score on a scale of 1-10 for each of these elements, then focus on taking steps to improve over the coming weeks.

Dinners

Veggie mac ’n’ cheese

Serves: 4

Preparation time: 10 minutes

Cooking time: 15 minutes

SmartPoints per serving: 9

Calories per serving: 328

240g (8¼oz) penne pasta

1 small cauliflower, cut into small florets

1 small broccoli, cut into small florets

40g (1½oz) cheddar cheese sauce mix

400ml (14fl oz) semi-skimmed milk

1 tsp wholegrain mustard

2 large tomatoes, sliced

Bring a pan of water to the boil and cook the pasta, adding the cauliflower and broccoli to it for the final 3-4 minutes. Drain and return to the pan.

Preheat the grill to medium-high. Put the sauce mix in a pan and whisk in a little of the milk. Pour in the remaining milk and bring to a boil, stirring. Reduce the heat and simmer for 2 minutes until thickened. Remove from the heat, stir in the mustard and season with black pepper.

Pour the sauce over the pasta and vegetables and mix well. Transfer to an ovenproof dish, top with the tomatoes and brown under the grill.

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