Are you following the Weight Watchers diet and struggling to find tasty and healthy meal options that fit within your daily points allowance? With a daily points target, it can be challenging to make the right food choices, especially when you’re short on time or cooking for a family. In this article, we’ll explore the best foods to eat for 7 points on Weight Watchers, including breakfast, lunch, dinner, and snack ideas.
Understanding Weight Watchers Points
Before we dive into the food options, let’s quickly review how Weight Watchers points work. The Weight Watchers program assigns a points value to foods based on their calorie, protein, fat, and fiber content. The goal is to stay within your daily points allowance, which is determined by your age, weight, height, and activity level.
How to Calculate Your Daily Points Allowance
To calculate your daily points allowance, you can use the Weight Watchers online calculator or consult with a Weight Watchers coach. The calculator takes into account your personal details, such as your age, weight, height, and activity level, to determine your daily points target.
Breakfast Options for 7 Points
Breakfast is an essential meal to start your day off right. Here are some delicious and healthy breakfast options that fit within the 7-point range:
Oatmeal with Fresh Fruit and Nuts
- 1 cup cooked oatmeal (4 points)
- 1/2 cup fresh berries (1 point)
- 1 tablespoon chopped almonds (1 point)
- 1 tablespoon honey (1 point)
Total points: 7
Scrambled Eggs with Spinach and Whole Wheat Toast
- 2 scrambled eggs (2 points)
- 1 cup fresh spinach (0 points)
- 1 slice whole wheat toast (2 points)
- 1 tablespoon olive oil (1 point)
Total points: 5
Add a slice of whole wheat bacon (2 points) to bring the total to 7 points.
Greek Yogurt with Berries and Granola
- 6 ounces Greek yogurt (3 points)
- 1/2 cup fresh berries (1 point)
- 2 tablespoons granola (2 points)
- 1 tablespoon honey (1 point)
Total points: 7
Lunch Options for 7 Points
Lunch is a great opportunity to refuel and recharge. Here are some tasty and healthy lunch options that fit within the 7-point range:
Grilled Chicken Breast with Roasted Vegetables
- 4 ounces grilled chicken breast (3 points)
- 1 cup roasted vegetables (0 points)
- 1 tablespoon olive oil (1 point)
- 1 small whole wheat pita (2 points)
Total points: 6
Add a side salad with vinaigrette dressing (1 point) to bring the total to 7 points.
Tuna Salad Sandwich on Whole Wheat Bread
- 4 ounces canned tuna (3 points)
- 1 tablespoon mayonnaise (1 point)
- 1 tablespoon chopped onion (0 points)
- 1 tablespoon chopped celery (0 points)
- 2 slices whole wheat bread (4 points)
Total points: 8
Reduce the amount of mayonnaise to 1 teaspoon (0 points) and use only 1 slice of whole wheat bread (2 points) to bring the total to 5 points. Add a side of carrot sticks (0 points) and hummus (2 points) to bring the total to 7 points.
Lentil Soup with Whole Wheat Bread
- 1 cup cooked lentils (4 points)
- 1 cup vegetable broth (0 points)
- 1 tablespoon olive oil (1 point)
- 2 slices whole wheat bread (4 points)
Total points: 9
Reduce the amount of whole wheat bread to 1 slice (2 points) and add a side salad with vinaigrette dressing (1 point) to bring the total to 7 points.
Dinner Options for 7 Points
Dinner is a great opportunity to enjoy a satisfying and healthy meal. Here are some delicious and healthy dinner options that fit within the 7-point range:
Grilled Salmon with Roasted Asparagus and Quinoa
- 4 ounces grilled salmon (4 points)
- 1 cup roasted asparagus (0 points)
- 1/2 cup cooked quinoa (2 points)
- 1 tablespoon olive oil (1 point)
Total points: 7
Chicken and Vegetable Stir-Fry with Brown Rice
- 4 ounces cooked chicken breast (3 points)
- 1 cup mixed vegetables (0 points)
- 1/2 cup cooked brown rice (2 points)
- 1 tablespoon soy sauce (1 point)
Total points: 6
Add a side of fortune cookies (1 point) to bring the total to 7 points.
Vegetable and Bean Chili with Whole Wheat Crackers
- 1 cup cooked chili (4 points)
- 1 cup mixed vegetables (0 points)
- 1/4 cup cooked kidney beans (1 point)
- 2 whole wheat crackers (2 points)
Total points: 7
Snack Options for 7 Points
Snacking is an essential part of any diet. Here are some healthy and delicious snack options that fit within the 7-point range:
Apple Slices with Almond Butter
- 1 medium apple (0 points)
- 2 tablespoons almond butter (4 points)
Total points: 4
Add a side of whole wheat crackers (2 points) and a sprinkle of cinnamon (0 points) to bring the total to 6 points. Add a side of Greek yogurt (1 point) to bring the total to 7 points.
Carrot Sticks with Hummus
- 4 carrot sticks (0 points)
- 2 tablespoons hummus (2 points)
Total points: 2
Add a side of whole wheat pita chips (4 points) and a sprinkle of paprika (0 points) to bring the total to 6 points. Add a side of sliced cucumber (0 points) and dill dip (1 point) to bring the total to 7 points.
Protein Smoothie with Banana and Spinach
- 1 scoop protein powder (2 points)
- 1 medium banana (0 points)
- 1 cup fresh spinach (0 points)
- 1 cup unsweetened almond milk (1 point)
Total points: 3
Add a side of whole wheat granola (2 points) and a sprinkle of cinnamon (0 points) to bring the total to 5 points. Add a side of sliced mango (1 point) and a sprinkle of coconut flakes (1 point) to bring the total to 7 points.
In conclusion, there are many delicious and healthy food options that fit within the 7-point range on Weight Watchers. By incorporating a variety of fruits, vegetables, lean proteins, and whole grains into your diet, you can stay within your daily points allowance and achieve your weight loss goals. Remember to always check the points value of each food item and adjust the portion sizes based on your individual needs. Happy cooking!
What is the Weight Watchers program and how does it work?
The Weight Watchers program is a weight loss system that assigns a point value to foods based on their calorie, fat, fiber, and protein content. The program allows users to eat any food they like, but the goal is to stay within a daily point allowance. The points are calculated using a proprietary algorithm that takes into account the nutritional value of each food. The program also encourages users to make healthier choices by assigning lower point values to nutrient-dense foods like fruits, vegetables, and lean proteins.
Users can track their daily food intake and point usage using the Weight Watchers app, website, or a paper tracker. The program also offers a range of tools and resources, including recipes, meal planning guides, and support from other members. By following the program and staying within their daily point allowance, users can achieve a sustainable weight loss of 1-2 pounds per week.
What are some healthy breakfast options for 7 points on Weight Watchers?
For a 7-point breakfast on Weight Watchers, consider options like oatmeal with fruit and nuts, scrambled eggs with vegetables, or Greek yogurt with berries and granola. A bowl of cooked oatmeal with sliced banana, handful of almonds, and a splash of low-fat milk would be approximately 7 points. Alternatively, a breakfast burrito made with scrambled eggs, black beans, and avocado wrapped in a whole wheat tortilla would also be around 7 points.
Other healthy breakfast options for 7 points might include a smoothie made with Greek yogurt, frozen berries, and spinach, or a slice of whole grain toast topped with peanut butter and sliced banana. When choosing breakfast options, focus on whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins to get the most nutritional value for your points.
Can I eat meat on Weight Watchers and stay within my 7-point limit?
Yes, you can eat meat on Weight Watchers and stay within your 7-point limit. Lean meats like chicken, turkey, and fish are relatively low in points, with a 3-ounce serving of cooked chicken breast being approximately 3-4 points. You can pair lean meats with vegetables and whole grains to create a balanced and satisfying meal that stays within your point limit.
For example, a grilled chicken breast served with roasted vegetables and a small side salad with vinaigrette dressing would be approximately 7 points. Alternatively, a turkey and avocado wrap made with sliced turkey breast, avocado, lettuce, and tomato wrapped in a whole wheat tortilla would also be around 7 points. Just be mindful of portion sizes and choose lean cuts of meat to keep your point usage in check.
How can I make healthy snack choices on Weight Watchers for 7 points or less?
Making healthy snack choices on Weight Watchers is easy and can be done for 7 points or less. Fresh fruits and vegetables are zero points, making them a great snack option. You can also choose low-point snacks like baby carrots with hummus (2 points), a small apple with almond butter (2 points), or a handful of raw almonds (4 points).
Other healthy snack options for 7 points or less might include a small serving of air-popped popcorn (3 points), a small container of Greek yogurt (2 points), or a hard-boiled egg (1 point). When choosing snacks, focus on whole, unprocessed foods and be mindful of portion sizes to keep your point usage in check. You can also get creative and make your own snacks, like trail mix with nuts and dried fruit, to keep things interesting.
Can I eat pasta on Weight Watchers and stay within my 7-point limit?
Yes, you can eat pasta on Weight Watchers and stay within your 7-point limit. While pasta can be high in points, there are ways to make it work within your daily allowance. Choose whole wheat pasta, which is higher in fiber and lower in points than traditional white pasta. A 1/2 cup serving of cooked whole wheat spaghetti is approximately 4 points.
Pair your pasta with a low-point sauce, like marinara or pesto, and add some sautéed vegetables to increase the nutrient density of your meal. A 7-point pasta dish might include 1/2 cup cooked whole wheat spaghetti, 1/2 cup marinara sauce, and 1 cup sautéed spinach. Just be mindful of portion sizes and choose low-point toppings to keep your point usage in check.
How can I make healthy dessert choices on Weight Watchers for 7 points or less?
Making healthy dessert choices on Weight Watchers is possible and can be done for 7 points or less. Fresh fruit is a great dessert option and is zero points. You can also choose low-point desserts like a small serving of sorbet (2 points), a small container of nonfat plain Greek yogurt (2 points), or a small banana “ice cream” made with frozen banana and a splash of low-fat milk (3 points).
Other healthy dessert options for 7 points or less might include a small serving of dark chocolate (4 points), a small serving of no-bake energy balls made with oats, nuts, and dried fruit (5 points), or a small serving of homemade fruit crisp made with rolled oats, nuts, and fresh fruit (6 points). When choosing desserts, focus on whole, unprocessed foods and be mindful of portion sizes to keep your point usage in check.
How can I stay on track with Weight Watchers and make healthy choices when eating out?
Staying on track with Weight Watchers and making healthy choices when eating out requires some planning and strategy. Before heading to a restaurant, look up the menu online and plan out your meal in advance. Choose options that are grilled, baked, or steamed, and avoid fried foods and high-calorie sauces.
When ordering, ask for modifications to make your meal healthier, like asking for a side salad instead of fries or choosing a whole wheat bun for your sandwich. You can also use the Weight Watchers app to track your points and make healthy choices on the go. Additionally, consider packing healthy snacks, like fruits and nuts, to munch on while you’re out and about to avoid relying on high-point restaurant snacks.