DAY 1 – Summer

BreakfastBagel with smoked salmon½ toasted bagel, spread with 1 tbs Weight Watchers Cream Cheese, topped with 30g smoked salmon and ½ tsp chopped chives. Serve with rocket leaves. Serve with 1 small skim-milk cappuccino.

LunchChicken & avocado wrap 1 multigrain wrap, filled with 100g skinless barbecued chicken breast, ¼ avocado (sliced) and 1 cup mixed salad vegetables.

Finish with 1 cup of rockmelon.

Dinner

Thai lamb & noodle salad Pictured above, see p84 for recipe.

Snacks/Treats

1 green tea. 1 small mango. Cucumber sticks with 40g tzatziki.

7 cashews. 200g NESTLÉ DIET Yogurt.

DAY 2 – Summer

BreakfastFruit salad, nuts & yogurt

4 tbs low-fat natural yogurt, topped with 1 cup of fresh fruit salad, 10 almonds and 8 hazelnuts.

LunchQuinoa & feta salad

¼ cup quinoa (cooked with ½ cup water), tossed with 2 tsp currants,

½ cup steamed broccoli, ¼ bunch steamed asparagus, ½ cup red kidney beans, 20g reduced-fat feta cheese, 6 semi-dried tomatoes (not in oil), 1 tsp lemon juice and 1 tsp flaxseed oil.

Dinner

Lentil & cashew burgerPictured above, see p104 for recipe.

Snacks/Treats ½ cup skim milk for tea/coffee.

125g NESTLÉ DIET Dark Chocolate Dessert.

1 peach.1 tbs hommus with 0 ProPoints value vegie sticks ( carrot and celery).

Try a tasty summer meal planTo help get you started, we’ve created a fantastic five-day summer meal plan. How you use it is entirely up to you - you can either follow it exactly, adjust it to suit your individual tastes, or simply use it as a guide when creating your own meal plans.

How to use our meal plansHow to use our meal plans

We’ve developed this plan for summer so you can enjoy meals that match the weather, as well as what’s in season at the shops. You can follow it exactly, or substitute some meals or snacks - just make sure you keep an eye on the ProPoints values.

For autumn, winter and spring meal plans, as well as loads of delicious recipes, pick up a copy of the Programme Cookbook at your Meeting, or in our online store.

Every daily menu plan is 29 ProPoints values.

DAY 3 – Summer

BreakfastApricot crumpet1 toasted wholemeal crumpet, spread with 2 tsp Weight Watchers Fruit Spread and 2 tbs reduced-fat ricotta, topped with 1 nectarine (diced).

Serve with 1 small skim-milk cappuccino.

LunchPrawn & avocado salad

1 cup mixed salad leaves, tossed with ½ avocado (sliced), ½ carrot (thinly sliced), ½ cucumber (sliced), 6 large cooked king prawns, 1 tsp lemon juice and ½ tsp dijon mustard. Serve with 1 slice wholegrain bread.

DinnerChilli chicken pastaPictured above, see p114 for recipe.

Serving suggestion: Mixed leaf and cucumber salad (see Serving Suggestion p114).

Snacks/Treats ½ cup skim milk for tea/coffee. 1 fresh apricot.

Blueberry smoothie: Blend 2 tbs low-fat natural yogurt, 1 cup skim milk and ½ cup blueberries.1 Weight Watchers Choc Crisp Bar.

DAY 4 – Summer

BreakfastMango smoothie

1 cup skim milk, blended with 2 tbs low-fat natural yogurt, 1 small mango (diced) and

2 tsp linseeds.

LunchTuna pita 1 large wholemeal pita, spread with ¼ avocado (mashed), filled with

½ cup baby spinach leaves, 95g can tuna in springwater

(drained), 10 sun-dried tomatoes (not in oil) and 2 slices canned beetroot.

DinnerCorn & bean burritos with tomato coriander salsaPictured above, see p93 for recipe.

Finish with 1 Lindt ball.

Snacks/Treats 1 small skim-milk cappuccino.

½ cup fresh sliced pineapple. ½ cup cherries. ½ cup blueberries topped with 2 tbs reduced-fat ricotta.

10 pistachios.

DAY 5 – Summer

BreakfastOats & summer fruits

1⁄3 cup rolled oats, topped with ½ cup skim milk, 2 tbs low-fat

natural yogurt, 1⁄3 small mango (diced), 1 small peach (diced) and ½ cup

blueberries. Serve with 1 small skim-milk cappuccino.

LunchGreek dip platter1 tbs beetroot dip, 1 tbs hommus and 2 tbs tzatziki, served with 1 medium Lebanese wholemeal bread,

1 cucumber (sliced), 4 cherry tomatoes.

DinnerBarbecued marinated pork with shredded slawPictured above, see p86 for recipe.

Serving suggestion: Potato wedges (see Serving Suggestion p86).

Snacks/Treats 1 nectarine.

1 tbs salsa with carrot sticks.150ml glass McWilliams Semillion Sauvignon Blanc white wine. 10 almonds.