This breakfast makes a good start to my I make sure that I have a good amount My picks for a special dinner?

I make sure that I have a good amount My picks for a special dinner? Filet
day: Bran flakes; low-fat milk; some nuts; of lean protein, a whole grain, and a mignon; baked potato with fat-free sour

BUILD A BREAKFAST one apple and one banana—both cut up into

small pieces—and a pinch of cinnamon.
LUNCHES YOU’LL LOVE vegetable at lunch. I aim to eat mainly
Weight Watchers Power Foods, and I focus
on being satisfied rather than stuffed.
DINNER DECONSTRUCTED cream; cauliflower, carrots, and zucchini
on the side; and a bowl of Garden
Vegetable Soup. Yum!

Fortified Whole- Regular Brown rice, Reduced- Whole- Regular Light

whole- Light Reduced- Start wheat pasta, pasta, 1 cup, ▲, calorie, whole- Whole- Whole-wheat White or Sweet Start wheat pasta, pasta, Quinoa, Whole-wheat hamburger White or Sweet
Start grain English calories, with cooked, cooked, PointsPlus White rice, wheat bread, wheat pita, tortilla, 1 red potato, potato, 1 with cooked, cooked, Brown rice, White rice, cooked, 1 tortilla, 1 roll , 1 red potato, potato, 1
cereal muffin, whole- 1 cup, ▲, 1 cup, value: 5 1 cup, 2 slices, ▲, 1 small, medium, 1 large, ▲, large, ▲, 1 cup, ▲, 1 cup, 1 cup, ▲, 1 cup, cup, ▲, medium, (1½ oz), ▲, 1 large, ▲, large, ▲,
with (ready-to- Cream of Bran Plain instant Grits 1, ▲, grain
(choose one
or more) PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus
(choose one
or more) PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus
(choose one eat), wheat, flakes, oatmeal, (corn), PointsPlus bread, 2 Pita bread, value: 4 value: 5 value: 5 value: 3 value: 2 value: 2 value: 4 value: 4 value: 4 value: 5 value: 5 value: 5 value: 5 value: 2 value: 2 value: 4 value: 4
or more) 1 cup, 1 cup, ▲, ¾ cup, 1 cup, ▲, 1 cup, ▲, value: 3 slices, ▲, 1 small,
PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus Kidney, Skinless Lean fish
value: 2 value: 3 value: 3 value: 3 value: 4 value: 3 value: 2 Tuna (in garbanzo, chicken Salmon Fat-free Black or Shrimp or Ground Kidney, Chicken such as tuna Pork Lean ground Skinless
Then water), pinto, or breast, (canned), luncheon cannellini imitation Then turkey garbanzo, breast, or halibut, (tenderloin Filet beef (93– turkey
Light
Add drained, white beans, grilled, drained, meat, 2 beans, ½ Lean ham, crabmeat, Add (93% lean), pinto, or skinless, Lite, firm cooked, or top loin), mignon, 95% lean), breast,
yogurt or Egg, 1, ▲, (choose one ½ cup, ▲, ½ cup, ▲, 3 oz, ▲, ½ cup, Egg, 1, ▲, oz, ▲, cup, ▲, 2 oz, ▲, ½ cup, ▲, (choose one
cooked, white beans, cooked, tofu, 3 1 fillet (6 cooked, cooked, cooked, cooked,
Then Fat-free, Fat-free PointsPlus or more) PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus or more) 3 oz, ▲, ½ cup, ▲, 3 oz, ▲, oz, ▲, oz), ▲, 3 oz, ▲, 4 oz, ▲, 3 oz, ▲, 2 oz, ▲,
value: 2 PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus
Add Fat-free Low-fat plain cottage Egg Fat-free Low-fat value: 3 value: 3 value: 3 value: 4 value: 2 value: 1 value: 2 value: 2 value: 2
value: 4 value: 3 value: 3 value: 1 value: 5 value: 3 value: 6 value: 3 value: 2
(choose one milk, (1%) milk, yogurt, 1 cheese, whites, cheese, cheese,
or more) 1 cup, ▲, 1 cup, cup, ▲, 1 cup, ▲, 3, ▲, 1 slice, ▲, 1 slice, Fat-free
PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus salad Fat-free
value: 2 value: 3 value: 3 value: 3 value: 1 value: 1 value: 2 Top it dressing Store- salad
Off Fat-free Feta Fat-free Fat-free Olives, 10 Avocado, Low-fat (Italian-style Top it bought Fat-free Fat-free dressing,
mayonnaise, cheese, plain yogurt, cheese, small or ¼ cheese, or creamy), Off marinara ricotta Low-fat Teriyaki Tartar sour Italian-style Salsa,
Jelly or jam, (choose one sauce, cheese, cheese, Sauce, sauce, cream, ¼ or creamy, fat free, Avocado, ¼
1 Tbsp, or more) 4 Tbsp, ¼ cup, Mustard, 1 cup, ▲, 1 oz, ▲, 6 large, medium, 1 oz, 2 Tbsp, (choose one
Light ½ cup, 1 cup, ▲, 1 oz, 1 Tbsp, 1 Tbsp, cup, ▲, 2 Tbsp, 2 Tbsp, medium,
Top it PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus or more)
butter, Bacon, PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus
value: 1 value: 1 value: 3 value: 0 value: 3 value: 1 value: 1 value: 3 value: 2 value: 1
Off Walnuts, Almonds, 2 tsp, or cooked Canadian value: 2 value: 5 value: 2 value: 0 value: 2 value: 1 value: 1 value: 0 value: 3
(choose one chopped, sliced, Lean ham, margarine, crisp, bacon,
or more) 1 Tbsp, NUTS 1 Tbsp, 2 oz, ▲, 1 tsp, 3 slices, 1 oz, Power it Up For
PointsPlus ABOUT PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus (choose as many of these—or any
Power it Up For
value: 1 NUTS! value: 1 value: 2 value: 1 value: 4 value: 1 other 0 PointsPlus value fruit Diced Green (choose as many of these—or any Sliced
or veggie—as you’d like) tomato Bok Choy Cucumbers Mushrooms Red pepper Salsa Broccoli Onion other 0 PointsPlus value fruit Chopped unsweetened Green
or veggie—as you’d like) Spinach Cauliflower Carrots Zucchini tomatoes pickles Lettuce peppers
Power it Up Banana Sliced Chicken Tuna or Garden (see back panel
For tomato BULK IT noodle Black Light rainbow roll Vegetable for recipe)
BULK IT Chicken Black Vegetable Fat-free Garden (see back panel
for recipe)
UP WITH soup, bean soup, Lentil soup, Minestrone Vegetable Yogurt, (sushi), 6 Soup, 1 cup,
UP WITH
noodle bean soup, Lentil soup, Minestrone soup, cheese, Vegetable
(choose as many of these—or any
(choose one
1 cup, 1 cup, 1 cup, soup, 1 cup, soup, 1 cup, 1 cup, small pieces, PointsPlus soup, 1 cup, 1 cup, 1 cup, soup, 1 cup, 1 cup, 1 oz, ▲, Soup, 1 cup,
other 0 PointsPlus value fruit Chopped Roasted PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus value: 0 (choose one PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus
or more)
or veggie—as you’d like) or more)
Blueberries Apple red onion red pepper Spinach value: 3 value: 2 value: 4 value: 5 value: 3 value: 3 value: 3 value: 3 value: 2 value: 4 value: 5 value: 3 value: 1 value: 0

NOTES: For cooking eggs, feel free to use 1 tsp oil (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. NOTES: For sautéing, feel free to use 1 tsp oil (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. NOTES: For sautéing, feel free to use 1 tsp oil (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 I make sure that I have a good amount My picks for a special dinner? Filet
day: Bran flakes; low-fat milk; some nuts; of lean protein, a whole grain, and a mignon; baked potato with fat-free sour

BUILD A BREAKFAST one apple and one banana—both cut up into

small pieces—and a pinch of cinnamon.
LUNCHES YOU’LL LOVE vegetable at lunch. I aim to eat mainly
Weight Watchers Power Foods, and I focus
on being satisfied rather than stuffed.
DINNER DECONSTRUCTED cream; cauliflower, carrots, and zucchini
on the side; and a bowl of Garden
Vegetable Soup. Yum!

Fortified Whole- Regular Brown rice, Reduced- Whole- Regular Light

whole- Light Reduced- Start wheat pasta, pasta, 1 cup, ▲, calorie, whole- Whole- Whole-wheat White or Sweet Start wheat pasta, pasta, Quinoa, Whole-wheat hamburger White or Sweet
Start grain English calories, with cooked, cooked, PointsPlus White rice, wheat bread, wheat pita, tortilla, 1 red potato, potato, 1 with cooked, cooked, Brown rice, White rice, cooked, 1 tortilla, 1 roll , 1 red potato, potato, 1
cereal muffin, whole- 1 cup, ▲, 1 cup, value: 5 1 cup, 2 slices, ▲, 1 small, medium, 1 large, ▲, large, ▲, 1 cup, ▲, 1 cup, 1 cup, ▲, 1 cup, cup, ▲, medium, (1½ oz), ▲, 1 large, ▲, large, ▲,
with (ready-to- Cream of Bran Plain instant Grits 1, ▲, grain
(choose one
or more) PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus
(choose one
or more) PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus
(choose one eat), wheat, flakes, oatmeal, (corn), PointsPlus bread, 2 Pita bread, value: 4 value: 5 value: 5 value: 3 value: 2 value: 2 value: 4 value: 4 value: 4 value: 5 value: 5 value: 5 value: 5 value: 2 value: 2 value: 4 value: 4
or more) 1 cup, 1 cup, ▲, ¾ cup, 1 cup, ▲, 1 cup, ▲, value: 3 slices, ▲, 1 small,
PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus Kidney, Skinless Lean fish
value: 2 value: 3 value: 3 value: 3 value: 4 value: 3 value: 2 Tuna (in garbanzo, chicken Salmon Fat-free Black or Shrimp or Ground Kidney, Chicken such as tuna Pork Lean ground Skinless
Then water), pinto, or breast, (canned), luncheon cannellini imitation Then turkey garbanzo, breast, or halibut, (tenderloin Filet beef (93– turkey
Light
Add drained, white beans, grilled, drained, meat, 2 beans, ½ Lean ham, crabmeat, Add (93% lean), pinto, or skinless, Lite, firm cooked, or top loin), mignon, 95% lean), breast,
yogurt or Egg, 1, ▲, (choose one ½ cup, ▲, ½ cup, ▲, 3 oz, ▲, ½ cup, Egg, 1, ▲, oz, ▲, cup, ▲, 2 oz, ▲, ½ cup, ▲, (choose one
cooked, white beans, cooked, tofu, 3 1 fillet (6 cooked, cooked, cooked, cooked,
Then Fat-free, Fat-free PointsPlus or more) PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus or more) 3 oz, ▲, ½ cup, ▲, 3 oz, ▲, oz, ▲, oz), ▲, 3 oz, ▲, 4 oz, ▲, 3 oz, ▲, 2 oz, ▲,
value: 2 PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus
Add Fat-free Low-fat plain cottage Egg Fat-free Low-fat value: 3 value: 3 value: 3 value: 4 value: 2 value: 1 value: 2 value: 2 value: 2
value: 4 value: 3 value: 3 value: 1 value: 5 value: 3 value: 6 value: 3 value: 2
(choose one milk, (1%) milk, yogurt, 1 cheese, whites, cheese, cheese,
or more) 1 cup, ▲, 1 cup, cup, ▲, 1 cup, ▲, 3, ▲, 1 slice, ▲, 1 slice, Fat-free
PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus salad Fat-free
value: 2 value: 3 value: 3 value: 3 value: 1 value: 1 value: 2 Top it dressing Store- salad
Off Fat-free Feta Fat-free Fat-free Olives, 10 Avocado, Low-fat (Italian-style Top it bought Fat-free Fat-free dressing,
mayonnaise, cheese, plain yogurt, cheese, small or ¼ cheese, or creamy), Off marinara ricotta Low-fat Teriyaki Tartar sour Italian-style Salsa,
Jelly or jam, (choose one sauce, cheese, cheese, Sauce, sauce, cream, ¼ or creamy, fat free, Avocado, ¼
1 Tbsp, or more) 4 Tbsp, ¼ cup, Mustard, 1 cup, ▲, 1 oz, ▲, 6 large, medium, 1 oz, 2 Tbsp, (choose one
Light ½ cup, 1 cup, ▲, 1 oz, 1 Tbsp, 1 Tbsp, cup, ▲, 2 Tbsp, 2 Tbsp, medium,
Top it PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus or more)
butter, Bacon, PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus
value: 1 value: 1 value: 3 value: 0 value: 3 value: 1 value: 1 value: 3 value: 2 value: 1
Off Walnuts, Almonds, 2 tsp, or cooked Canadian value: 2 value: 5 value: 2 value: 0 value: 2 value: 1 value: 1 value: 0 value: 3
(choose one chopped, sliced, Lean ham, margarine, crisp, bacon,
or more) 1 Tbsp, NUTS 1 Tbsp, 2 oz, ▲, 1 tsp, 3 slices, 1 oz, Power it Up For
PointsPlus ABOUT PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus (choose as many of these—or any
Power it Up For
value: 1 NUTS! value: 1 value: 2 value: 1 value: 4 value: 1 other 0 PointsPlus value fruit Diced Green (choose as many of these—or any Sliced
or veggie—as you’d like) tomato Bok Choy Cucumbers Mushrooms Red pepper Salsa Broccoli Onion other 0 PointsPlus value fruit Chopped unsweetened Green
or veggie—as you’d like) Spinach Cauliflower Carrots Zucchini tomatoes pickles Lettuce peppers
Power it Up Banana Sliced Chicken Tuna or Garden (see back panel
For tomato BULK IT noodle Black Light rainbow roll Vegetable for recipe)
BULK IT Chicken Black Vegetable Fat-free Garden (see back panel
for recipe)
UP WITH soup, bean soup, Lentil soup, Minestrone Vegetable Yogurt, (sushi), 6 Soup, 1 cup,
UP WITH
noodle bean soup, Lentil soup, Minestrone soup, cheese, Vegetable
(choose as many of these—or any
(choose one
1 cup, 1 cup, 1 cup, soup, 1 cup, soup, 1 cup, 1 cup, small pieces, PointsPlus soup, 1 cup, 1 cup, 1 cup, soup, 1 cup, 1 cup, 1 oz, ▲, Soup, 1 cup,
other 0 PointsPlus value fruit Chopped Roasted PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus value: 0 (choose one PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus
or more)
or veggie—as you’d like) or more)
Blueberries Apple red onion red pepper Spinach value: 3 value: 2 value: 4 value: 5 value: 3 value: 3 value: 3 value: 3 value: 2 value: 4 value: 5 value: 3 value: 1 value: 0

NOTES: For cooking eggs, feel free to use 1 tsp oil (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. NOTES: For sautéing, feel free to use 1 tsp oil (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. NOTES: For sautéing, feel free to use 1 tsp oil (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 I make sure that I have a good amount My picks for a special dinner? Filet
day: Bran flakes; low-fat milk; some nuts; of lean protein, a whole grain, and a mignon; baked potato with fat-free sour

BUILD A BREAKFAST one apple and one banana—both cut up into

small pieces—and a pinch of cinnamon.
LUNCHES YOU’LL LOVE vegetable at lunch. I aim to eat mainly
Weight Watchers Power Foods, and I focus
on being satisfied rather than stuffed.
DINNER DECONSTRUCTED cream; cauliflower, carrots, and zucchini
on the side; and a bowl of Garden
Vegetable Soup. Yum!

Fortified Whole- Regular Brown rice, Reduced- Whole- Regular Light

whole- Light Reduced- Start wheat pasta, pasta, 1 cup, ▲, calorie, whole- Whole- Whole-wheat White or Sweet Start wheat pasta, pasta, Quinoa, Whole-wheat hamburger White or Sweet
Start grain English calories, with cooked, cooked, PointsPlus White rice, wheat bread, wheat pita, tortilla, 1 red potato, potato, 1 with cooked, cooked, Brown rice, White rice, cooked, 1 tortilla, 1 roll , 1 red potato, potato, 1
cereal muffin, whole- 1 cup, ▲, 1 cup, value: 5 1 cup, 2 slices, ▲, 1 small, medium, 1 large, ▲, large, ▲, 1 cup, ▲, 1 cup, 1 cup, ▲, 1 cup, cup, ▲, medium, (1½ oz), ▲, 1 large, ▲, large, ▲,
with (ready-to- Cream of Bran Plain instant Grits 1, ▲, grain
(choose one
or more) PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus
(choose one
or more) PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus
(choose one eat), wheat, flakes, oatmeal, (corn), PointsPlus bread, 2 Pita bread, value: 4 value: 5 value: 5 value: 3 value: 2 value: 2 value: 4 value: 4 value: 4 value: 5 value: 5 value: 5 value: 5 value: 2 value: 2 value: 4 value: 4
or more) 1 cup, 1 cup, ▲, ¾ cup, 1 cup, ▲, 1 cup, ▲, value: 3 slices, ▲, 1 small,
PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus Kidney, Skinless Lean fish
value: 2 value: 3 value: 3 value: 3 value: 4 value: 3 value: 2 Tuna (in garbanzo, chicken Salmon Fat-free Black or Shrimp or Ground Kidney, Chicken such as tuna Pork Lean ground Skinless
Then water), pinto, or breast, (canned), luncheon cannellini imitation Then turkey garbanzo, breast, or halibut, (tenderloin Filet beef (93– turkey
Light
Add drained, white beans, grilled, drained, meat, 2 beans, ½ Lean ham, crabmeat, Add (93% lean), pinto, or skinless, Lite, firm cooked, or top loin), mignon, 95% lean), breast,
yogurt or Egg, 1, ▲, (choose one ½ cup, ▲, ½ cup, ▲, 3 oz, ▲, ½ cup, Egg, 1, ▲, oz, ▲, cup, ▲, 2 oz, ▲, ½ cup, ▲, (choose one
cooked, white beans, cooked, tofu, 3 1 fillet (6 cooked, cooked, cooked, cooked,
Then Fat-free, Fat-free PointsPlus or more) PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus or more) 3 oz, ▲, ½ cup, ▲, 3 oz, ▲, oz, ▲, oz), ▲, 3 oz, ▲, 4 oz, ▲, 3 oz, ▲, 2 oz, ▲,
value: 2 PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus
Add Fat-free Low-fat plain cottage Egg Fat-free Low-fat value: 3 value: 3 value: 3 value: 4 value: 2 value: 1 value: 2 value: 2 value: 2
value: 4 value: 3 value: 3 value: 1 value: 5 value: 3 value: 6 value: 3 value: 2
(choose one milk, (1%) milk, yogurt, 1 cheese, whites, cheese, cheese,
or more) 1 cup, ▲, 1 cup, cup, ▲, 1 cup, ▲, 3, ▲, 1 slice, ▲, 1 slice, Fat-free
PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus salad Fat-free
value: 2 value: 3 value: 3 value: 3 value: 1 value: 1 value: 2 Top it dressing Store- salad
Off Fat-free Feta Fat-free Fat-free Olives, 10 Avocado, Low-fat (Italian-style Top it bought Fat-free Fat-free dressing,
mayonnaise, cheese, plain yogurt, cheese, small or ¼ cheese, or creamy), Off marinara ricotta Low-fat Teriyaki Tartar sour Italian-style Salsa,
Jelly or jam, (choose one sauce, cheese, cheese, Sauce, sauce, cream, ¼ or creamy, fat free, Avocado, ¼
1 Tbsp, or more) 4 Tbsp, ¼ cup, Mustard, 1 cup, ▲, 1 oz, ▲, 6 large, medium, 1 oz, 2 Tbsp, (choose one
Light ½ cup, 1 cup, ▲, 1 oz, 1 Tbsp, 1 Tbsp, cup, ▲, 2 Tbsp, 2 Tbsp, medium,
Top it PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus or more)
butter, Bacon, PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus
value: 1 value: 1 value: 3 value: 0 value: 3 value: 1 value: 1 value: 3 value: 2 value: 1
Off Walnuts, Almonds, 2 tsp, or cooked Canadian value: 2 value: 5 value: 2 value: 0 value: 2 value: 1 value: 1 value: 0 value: 3
(choose one chopped, sliced, Lean ham, margarine, crisp, bacon,
or more) 1 Tbsp, NUTS 1 Tbsp, 2 oz, ▲, 1 tsp, 3 slices, 1 oz, Power it Up For
PointsPlus ABOUT PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus (choose as many of these—or any
Power it Up For
value: 1 NUTS! value: 1 value: 2 value: 1 value: 4 value: 1 other 0 PointsPlus value fruit Diced Green (choose as many of these—or any Sliced
or veggie—as you’d like) tomato Bok Choy Cucumbers Mushrooms Red pepper Salsa Broccoli Onion other 0 PointsPlus value fruit Chopped unsweetened Green
or veggie—as you’d like) Spinach Cauliflower Carrots Zucchini tomatoes pickles Lettuce peppers
Power it Up Banana Sliced Chicken Tuna or Garden (see back panel
For tomato BULK IT noodle Black Light rainbow roll Vegetable for recipe)
BULK IT Chicken Black Vegetable Fat-free Garden (see back panel
for recipe)
UP WITH soup, bean soup, Lentil soup, Minestrone Vegetable Yogurt, (sushi), 6 Soup, 1 cup,
UP WITH
noodle bean soup, Lentil soup, Minestrone soup, cheese, Vegetable
(choose as many of these—or any
(choose one
1 cup, 1 cup, 1 cup, soup, 1 cup, soup, 1 cup, 1 cup, small pieces, PointsPlus soup, 1 cup, 1 cup, 1 cup, soup, 1 cup, 1 cup, 1 oz, ▲, Soup, 1 cup,
other 0 PointsPlus value fruit Chopped Roasted PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus value: 0 (choose one PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus PointsPlus
or more)
or veggie—as you’d like) or more)
Blueberries Apple red onion red pepper Spinach value: 3 value: 2 value: 4 value: 5 value: 3 value: 3 value: 3 value: 3 value: 2 value: 4 value: 5 value: 3 value: 1 value: 0

NOTES: For cooking eggs, feel free to use 1 tsp oil (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. NOTES: For sautéing, feel free to use 1 tsp oil (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. NOTES: For sautéing, feel free to use 1 tsp oil (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.