Weight Watchers Zero Point Meal Plan

Weight Watchers Zero Point Meal Plan

If you need some recipe inspiration, you can get 18 brand new healthy recipes on this Weight Watchers Freestyle 5 Day Meal Plan Using Only 0 Point Foods.

I have outlined below 5 days featuring only 0 Point Foods for breakfast, lunch and dinner, as well as amazing recipes such as Chicken Marsala, Breakfast Turkey Sausage, Coleslaw, Pancakes and more! .

Please remember, I am in no way saying to go for 5 days with only eating 0 Point foods.  What I am showing you is that you can base wonderful menus AROUND 0 Point Foods while dispensing your daily points allowance throughout and lose weight healthfully.

Let's get ready for some great food!

*This post contains affiliate links.

PIN FOR LATER

Day 1

Breakfast : Creamy South of the Border Eggs (0B, 4G, 0P)

Lunch:  Slow Cooker Blanco Chicken Chili (0 Points)

Dinner: Broiled Scallops with Curry Cauliflower (0 Points)

Healthy Creamy South of the Border Eggs

4 Large Eggs

2 Large Egg Whites

1 Tablespoon of Fat Free Cream Cheese

1 Tablespoon of Fat Free Sour Cream

Salt/Pepper to taste

Dash of Tabasco or Hot Sauce, Optional

1 Small Onion, chopped small

1 Green Pepper, chopped small

Red Pepper, chopped small

Vegetable Cooking Spray

0 Point Salsa (I use Ortega Thick & Chunky)

Directions :

1. Blend together the first six ingredients.
2. Stir in onion and peppers.
3. Spray a large saute pan liberally with vegetable cooking spray. Add eggs into skillet when pan is hot. Cook until desired doneness.
4. Serve with desired amount of 0 Point Salsa on top of eggs.
5. This makes 2 healthy sized servings. Each serving is 0B, 4G, 0P. Enjoy!

Printable:

Healthy Creamy South of the Border Eggs

Recipe type:Breakfast

Prep time: 10 mins

Cook time: 10 mins

Total time: 20 mins

Serves:2

• 4 Large Eggs
• 2 Large Egg Whites
• 1 Tablespoon of Fat Free Cream Cheese
• 1 Tablespoon of Fat Free Sour Cream
• Salt/Pepper to taste
• Dash of Tabasco or Hot Sauce, Optional
• 1 Small Onion, chopped small
• 1 Green Pepper, chopped small
• Red Pepper, chopped small
• Vegetable Cooking Spray
• 0 Point Salsa (I use Ortega Thick & Chunky)

1. Blend together the first six ingredients.
2. Stir in onion and peppers.
3. Spray a large saute pan liberally with vegetable cooking spray. Add eggs into skillet when pan is hot. Cook until desired doneness.
4. Serve with desired amount of 0 Point Salsa on top of eggs.
5. This makes 2 healthy sized servings. Each serving is 0B, 4G, 0P. Enjoy!

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Related Post: All Your Favorite Weight Watchers Freestyle Posts, Recipes, Menus & Tips

Healthy Slow Cooker Blanco Chicken Chili

1 Pound of Boneless Chicken Cutlets, cut into bite size pieces

1 Large Onion

Jalapeno Pepper, minced small and seeded

4 Garlic Cloves, minced

2 Cans of Cannellini Beans, rinsed and drained

3 Cups of Chicken Broth + extra for sauteing (if needed)

1 Teaspoon of Chili Powder

1 Teaspoon of Cumin

1/2 Teaspoon of Oregano

1/2 Teaspoon of Dried Cilantro

Vegetable Cooking Spray

3 Quart Slow Cooker

Directions:

1. Spray a saute pan liberally with vegetable cooking spray. Add chicken, onion, garlic and pepper to pan and cook until chicken is browned. If contents start to stick. add some extra chicken broth to prevent sticking. When done, put into slow cooker.
2. Mash 1 cup of the drained beans in bowl and add 1/2 cup of broth. Stir this and remaining beans with broth into slow cooker with chicken. Add all the spices and stir to combine.
3. Cook on low for about 3 to 3 1/2 hours.
4. In the last 20 minutes of cooking, take lid off of slow cooker and stir. Leave lid off for this 20 minute time frame. Stir and serve. This makes 4 large bowls at 0 SmartPoints per serving on the Blue and Purple Plans.  On the Green Plan, it's 6 Points per serving. Enjoy! To keep the points the same on the Blue, Green & Purple Plans, you can add up to 1/4 cup of Kraft Fat Free Cheddar Cheese (per bowl), up to 1 1/2 tablespoons of fat free plain yogurt (per bowl) and all the 0 SmartPoint Salsa you would like.

Printable:

Healthy Slow Cooker Blanco Chicken Chili

Author:DeeDeeDoes

Recipe type:Lunch/Dinner

Prep time: 15 mins

Cook time: 3 hours 30 mins

Total time: 3 hours 45 mins

Serves:4

• 1 Pound of Boneless Chicken Cutlets, cut into bite size pieces
• 1 Large Onion
• Jalapeno Pepper, minced small and seeded
• 4 Garlic Cloves, minced
• 2 Cans of Cannellini Beans, rinsed and drained
• 3 Cups of Chicken Broth + extra for sauteing (if needed)
• 1 Teaspoon of Chili Powder
• 1 Teaspoon of Cumin
• ½ Teaspoon of Oregano
• ½ Teaspoon of Dried Cilantro
• Vegetable Cooking Spray
• 3 Quart Slow Cooker

1. Spray a saute pan liberally with vegetable cooking spray. Add chicken, onion, garlic and pepper to pan and cook until chicken is browned. If contents start to stick. add some extra chicken broth to prevent sticking. When done, put into slow cooker.
2. Mash 1 cup of the drained beans in bowl and add ½ cup of broth. Stir this and remaining beans with broth into slow cooker with chicken. Add all the spices and stir to combine.
3. Cook on low for about 3 to 3½ hours.
4. In the last 20 minutes of cooking, take lid off of slow cooker and stir. Leave lid off for this 20 minute time frame. Stir and serve.
5. In the last 20 minutes of cooking, take lid off of slow cooker and stir. Leave lid off for this 20 minute time frame. Stir and serve.
6. This makes 4 large bowls at 0 SmartPoints per serving on the Blue and Purple Plans.  On the Green Plan, it's 6 Points per serving. Enjoy! To keep the points the same on the Blue, Green & Purple Plans, you can add up to ¼ cup of Kraft Fat Free Cheddar Cheese (per bowl), up to 1½ tablespoons of fat free plain yogurt (per bowl) and all the 0 SmartPoint Salsa you would like.

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Related Post: 8 Foolproof Ways to Prevent Weight Watchers Burnout Until Goal

Broiled Scallops with Curry Caulifower

Large head of Cauliflower, cut into florets

Red Onion, large cut into 1/2 inch wedges

Olive Oil Cooking Spray

I Can't Believe It's Not Butter Spray

4 Garlic Cloves, minced almost into a paste

1 Tablespoon of Sweet Curry Powder

2 Pounds of Sea Scallops (medium)

1/2 cup of Fresh Cilantro

1/2 cup of Fat Free Greek Yogurt

Salt/Pepper to Taste

Lime Wedges, optional

**Chicken Broth (if desired to prevent scallops from sticking to pan)

Directions:

1. Preheat oven to 450 degrees. Place a large baking sheet that has been sprayed with cooking spray inside hot oven.
2. In a bowl combine cauliflower florets, onions and garlic in a bowl. Add in desired amount of  salt and pepper and the curry powder and stir. Spray contents of bowl with I Can't Believe It's Not Butter Spray and keep tossing to coat.
3. Dump cauliflower mixture onto hot baking sheet and roast until very tender and there are brown spots on cauliflower. About 25 minutes.
4. Spray a large saute pan with cooking spray and place over high heat. Season scallops with salt and pepper. Add to skillet and cook (undisturbed) until they are browned on bottom (about 3 minutes). **If scallops stick to pan, you can drizzle a bit of chicken broth into the pan. Spray the side of scallops that are facing up with I Can't Believe It's Not Butter Spray. Flip and cook until they are no longer translucent. About 1 more minute. Transfer to plate and cover with foil to keep hot.
5. Take cauliflower out of oven and top with scallops. Drizzle with yogurt and top with cilantro. Serves 4 at 0 SmartPoints on the Blue & Purple Plans and 3 SP on the Green Plan.
6. Optional: serve this with lime wedges to squeeze over scallops.

Printable:

Broiled Scallops with Curry Cauliflower

Author:DeeDeeDoes

Recipe type:Dinner

Prep time: 15 mins

Cook time: 35 mins

Total time: 50 mins

Serves:4

• Large head of Cauliflower, cut into florets
• Red Onion, large cut into ½ inch wedges
• Olive Oil Cooking Spray
• I Can't Believe It's Not Butter Spray
• 4 Garlic Cloves, minced almost into a paste
• 1 Tablespoon of Sweet Curry Powder
• 2 Pounds of Sea Scallops (medium)
• ½ cup of Fresh Cilantro
• ½ cup of Fat Free Greek Yogurt
• Salt/Pepper to Taste
• Lime Wedges, optional
• **Chicken Broth (if desired to prevent scallops from sticking to pan)

1. Preheat oven to 450 degrees. Place a large baking sheet that has been sprayed with cooking spray inside hot oven.
2. In a bowl combine cauliflower florets, onions and garlic in a bowl. Add in desired amount of salt and pepper and the curry powder and stir. Spray contents of bowl with I Can't Believe It's Not Butter Spray and keep tossing to coat.
3. Dump cauliflower mixture onto hot baking sheet and roast until very tender and there are brown spots on cauliflower. About 25 minutes.
4. Spray a large saute pan with cooking spray and place over high heat. Season scallops with salt and pepper. Add to skillet and cook (undisturbed) until they are browned on bottom (about 3 minutes). **If scallops stick to pan, you can drizzle a bit of chicken broth into the pan. Spray the side of scallops that are facing up with I Can't Believe It's Not Butter Spray. Flip and cook until they are no longer translucent. About 1 more minute. Transfer to plate and cover with foil to keep hot.
5. Take cauliflower out of oven and top with scallops. Drizzle with yogurt and top with cilantro. Serves 4 at 0 SmartPoints on the Blue and Purple Plans and 3 SP per serving on the Green Plan.
6. Optional: serve this with lime wedges to squeeze over scallops.

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Day 2

Breakfast: Bananarama Maple Pancakes (0 Points)

Lunch: Taco Filled Peppers (0 Points)

Dinner: Grilled Boneless Chicken Cutlets with Roasted Root Vegetables (0 Points)

Bananarama Maple Pancakes

3 Egg Whites

1 Large Overripe Banana, mashed

1.5 Teaspoons of Baking Powder

1/2 Teaspoon of Maple Extract

1/4 Teaspoon of Cinnamon mixed with 1 Teaspoon of Splenda

Vegetable Cooking Spray

Blueberry Syrup (recipe below)

Directions:

1. Puree everything in a blender.
2. Using a griddle or large frying pan that has been sprayed with vegetable cooking spray and over high heat, add "pancakes".
3. Cook them as you would regular pancakes. Flip when bubbles start forming on top of the pancakes.
4. Serve with Fruit Syrup (recipe below) or up to 3 1/4 tablespoons of sugar free maple syrup.
5. This serves 1 person or 2 depending on how hungry you are and how big you make the "pancakes". Entire recipe is 0 Freestyle Points. Enjoy!

Printable:

Bananarama Maple Pancakes

Author:DeeDeeDoes

Recipe type:Breakfast

Prep time: 5 mins

Cook time: 10 mins

Total time: 15 mins

Serves:1-2

• 3 Egg Whites
• 1 Large Overripe Banana, mashed
• 1.5 Teaspoons of Baking Powder
• ½ Teaspoon of Maple Extract
• ¼ Teaspoon of Cinnamon mixed with 1 Teaspoon of Splenda
• Vegetable Cooking Spray

1. Puree everything in a blender.
2. Using a griddle or large frying pan that has been sprayed with vegetable cooking spray and over high heat, add "pancakes".
3. Cook them as you would regular pancakes. Flip when bubbles start forming on top of the pancakes.
4. Serve with Fruit Syrup (recipe below) or up to 3¼ tablespoons of sugar free maple syrup.
5. This serves 1 person or 2 depending on how hungry you are and how big you make the "pancakes". Entire recipe is 0 Freestyle Points. Enjoy!

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Blueberry "Syrup"

2 Cups of Blueberries

2 Tablespoons of Splenda

1 Tablespoon of Water

1/2 Teaspoon of lemon juice

Pinch of salt

Directions:

1. In a saucepan, combine all ingredients. Bring to a simmer over medium high heat. Reduce heat and simmer until berries burst and cook down to it looks like purple gravy. About 10 minutes.
2. Let cool and serve warm.
3. This makes quite a few servings. Enjoy!
4. Feel free to use strawberries, raspberries, or an other berry to make this "syrup". And, use this "syrup" mixed into Fat Free Greek Plain Yogurt for a 0 Point Snack.

Taco Filled Peppers

1.5 Pounds of Ground Turkey Breast

2.5 Teaspoons of  Old El Paso Taco Seasoning

1 cup of Canned Kidney Beans, rinsed and drained well

1 cup of 0 Point Salsa (I use Ortega Thick & Chunky)

2 Bags of Frozen Riced Cauliflower, Prepared

4 Large Bell Peppers

1 Onion, Diced Small

Vegetable Cooking Spray

Directions :

1. Spray a large frying pan with vegetable cooking spray. Turn on heat to medium high. When hot, brown turkey breast until cooked. Add taco seasoning, beans, diced onion and salsa. Simmer for about 5 minutes so flavor blends. You can add additional seasoning in that you like as well.
2. Cut peppers in half lengthwise, remove stems and seeds. In a large stockpot, cook peppers in boiling water for about 4 minutes. Drain and rinse them in a colander and run cold water over them.
3. Spoon meat and bean mixture along with some of the cooked riced cauliflower into each pepper half evenly.
4. Place in a 13 x 9 baking dish that has been sprayed with vegetable cooking spray. Cover with foil and bake at 350 degrees for 15-20 minutes or until peppers appear to be crispy and tender.
5. To keep at 0 Points, you can add up to 1/4 cup of Kraft Fat Free Cheddar Cheese (per pepper), up to 1 1/2 tablespoons of fat free sour cream (per pepper) and all the 0 Point Salsa you would like.
6. 2 pepper halves are 1 serving. So to keep it at 0 Points per 2 pepper halves serving, divide cheese to 1/8 cup on each pepper and divide the 1.5 tablespoon serving of fat free sour cream among both peppers. Enjoy!

Printable:

Taco Filled Peppers

Author:DeeDeeDoes

Recipe type:Dinner

Prep time: 15 mins

Cook time: 45 mins

Total time: 1 hour

Serves:4

• 1.5 Pounds of Ground Turkey Breast
• 2.5 Teaspoons of  Old El Paso Taco Seasoning
• 1 cup of Canned Kidney Beans, rinsed and drained well
• 1 cup of 0 Point Salsa (I use Ortega Thick & Chunky)
• 2 Bags of Frozen Riced Cauliflower, Prepared
• 4 Large Bell Peppers
• 1 Onion, Diced Small
• Vegetable Cooking Spray

1. Spray a large frying pan with vegetable cooking spray. Turn on heat to medium high. When hot, brown turkey breast until cooked. Add taco seasoning, beans, diced onion and salsa. Simmer for about 5 minutes so flavor blends. You can add additional seasoning in that you like as well.
2. Cut peppers in half lengthwise, remove stems and seeds. In a large stockpot, cook peppers in boiling water for about 4 minutes. Drain and rinse them in a colander and run cold water over them.
3. Spoon meat and bean mixture along with some of the cooked riced cauliflower into each pepper half evenly.
4. Place in a 13 x 9 baking dish that has been sprayed with vegetable cooking spray. Cover with foil and bake at 350 degrees for 15-20 minutes or until peppers appear to be crispy and tender.
5. To keep at 0 Points, you can add up to ¼ cup of Kraft Fat Free Cheddar Cheese (per pepper), up to 1½ tablespoons of fat free sour cream (per pepper) and all the 0 Point Salsa you would like.
6. pepper halves are 1 serving. So to keep it at 0 Points per 2 pepper halves serving, divide cheese to ⅛ cup on each pepper and divide the 1.5 tablespoon serving of fat free sour cream among both peppers. Enjoy!

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Grilled Chicken Cutlets with Roasted Root Vegetables

1 Pound of Boneless Skinless Chicken Cutlets

Add seasonings you like to chicken (as long as they are 0 Points)

6 Carrots, halved crosswise and lengthwise

2 Onions, halved and sliced lengthwise

1 Jicama, cut into sticks as in this tutorial

3 Garlic Cloves, minced

1.5 Teaspoons of Hidden Valley Fiesta Ranch Mix

Salt/Pepper to Taste

Vegetable Cooking Spray

Directions:

1. Combine carrots,  onions, jicama, and garlic onto a cookie sheet that has been sprayed with vegetable cooking spray. Spray top of vegetables with cooking spray and using your hands dispense ranch mix, salt and pepper over vegetables.
2. Place in a preheated 400 degree oven until vegetables are tender. About 25 minutes.
3. While vegetables are baking, grill cutlets until done.
4. This makes 4 Servings at 0 SmartPoints per serving on the Blue & Purple Plans and 2 SP on the Green Plan. Enjoy!

Printable:

Grilled Chicken Cutlets with Roasted Root Vegetables

Author:DeeDeeDoes

Recipe type:Dinner

Prep time: 15 mins

Cook time: 30 mins

Total time: 45 mins

Serves:4

• 1-2 Pounds of Boneless Skinless Chicken Cutlets
• Add seasonings you like to chicken (as long as they are 0 Points)
• 6 Carrots, halved crosswise and lengthwise
• 2 Onions, halved and sliced lengthwise
• 1 Jicama, cut into sticks as in this tutorial
• 3 Garlic Cloves, minced
• 1.5 Teaspoons of Hidden Valley Fiesta Ranch Mix
• Salt/Pepper to Taste
• Vegetable Cooking Spray

1. Combine carrots, onions, jicama, and garlic onto a cookie sheet that has been sprayed with vegetable cooking spray. Spray top of vegetables with cooking spray and using your hands dispense ranch mix, salt and pepper over vegetables.
2. Place in a preheated 400 degree oven until vegetables are tender. About 25 minutes.
3. While vegetables are baking, grill cutlets until done.
4. This makes 4 servings at 0 SmartPoints per serving on the Blue & Purple Plans and 2 SP on the Green Plan. Enjoy!

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Day 3

Breakfast : Greek Eggs and Ham (0 Points)

Lunch : Southwestern Bean and Tuna Salad (0 Points)

Dinner : Skinless Turkey Breast, Corn on Cob, Freestylin' Southern Coleslaw (Make turkey breast and corn on cob as you like while not adding any extra points). Freestylin' Coleslaw recipe below. (0 Points)

Greek Eggs and Ham

3 Eggs, beaten

1.5 Pieces of Canadian Ham (Bacon), chopped

1/8 cup of Fat Free Milk

1 Garlic Clove, minced

4 Green Onions, diced

Grape Tomatoes, sliced in half

Salt/Pepper to taste

1/3 cup of Athenos Fat Free Feta Cheese

Vegetable Cooking Spray

Directions:

1. In a saute pan that has been sprayed with vegetable cooking spray, saute garlic, onions and grape tomatoes for about 4 minutes while stirring frequently.
2. Combine eggs, chopped ham and milk into bowl and combine. Add egg mixture into pan with vegetables. Season with salt and pepper. Cook eggs to desired doneness.
3. Serve eggs with 1/3 cup of Athenos Fat Free Feta Cheese. This makes 1 large serving at 0 Freestyle Points. Enjoy!

Printable:

Greek Eggs & Ham

Author:DeeDeeDoes

Recipe type:Breakfast

Prep time: 10 mins

Cook time: 10 mins

Total time: 20 mins

Serves:1

• 3 Eggs, beaten
• 1.5 Pieces of Canadian Ham (Bacon), chopped
• ⅛ cup of Fat Free Milk
• 1 Garlic Clove, minced
• 4 Green Onions, diced
• Grape Tomatoes, sliced in half
• Salt/Pepper to taste
• ⅓ cup of Athenos Fat Free Feta Cheese
• Vegetable Cooking Spray

1. In a saute pan that has been sprayed with vegetable cooking spray, saute garlic, onions and grape tomatoes for about 4 minutes while stirring frequently.
2. Combine eggs, chopped ham and milk into bowl and combine. Add egg mixture into pan with vegetables. Season with salt and pepper. Cook eggs to desired doneness.
3. Serve eggs with ⅓ cup of Athenos Fat Free Feta Cheese. This makes 1 large serving at 0 Freestyle Points. Enjoy!

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Southwestern Bean & Tuna Salad

3 Cans of Solid White Tuna Packed in Water, drained and flaked

1 Can of Kidney Beans,Black Beans and Garbanzo Beans, rinsed and drained

2 Ribs of Celery

1 Medium Red Onion, diced

1 Medium Tomato, diced

1.5 Cups of Frozen Corn, thawed

Dressing:

3/4 cup of Salsa  (I use Ortega Thick & Chunky)

1/4 cup of Fat Free Greek Plain Yogurt

1/4 cup of Lime Juice

1.5 Teaspoons of Chili Powder

1/2 Teaspoon of Ground Cumin

Salt/Pepper to taste

Directions:

1. In a big bowl combine everything except dressing ingredients.
2. In another separate bowl, combine dressing ingredients.
3. Stir dressing mixture into bean/tuna mixture and toss to coat.
4. Cover and chill for at least 3 hours.
5. This makes about 4 good sized servings at 0 Freestyle points per serving. Enjoy!

Printable:

Southwestern Bean & Tuna Salad

Author:DeeDeeDoes

Recipe type:Lunch

Prep time: 10 mins

Cook time: 3 hours

Total time: 3 hours 10 mins

Serves:4

• 3 Cans of Solid White Tuna Packed in Water, drained and flaked
• 1 Can of Kidney Beans,Black Beans and Garbanzo Beans, rinsed and drained
• 2 Ribs of Celery
• 1 Medium Red Onion, diced
• 1 Medium Tomato, diced
• 1.5 Cups of Frozen Corn, thawed
• DRESSING:
• ¾ cup of Salsa (I use Ortega Thick & Chunky)
• ¼ cup of Fat Free Greek Plain Yogurt
• ¼ cup of Lime Juice
• 1.5 Teaspoons of Chili Powder
• ½ Teaspoon of Ground Cumin
• Salt/Pepper to taste

1. In a big bowl combine everything except dressing ingredients.
2. In another separate bowl, combine dressing ingredients.
3. Stir dressing mixture into bean/tuna mixture and toss to coat.
4. Cover and chill for at least 3 hours.
5. This makes about 4 good sized servings at 0 Freestyle points per serving. Enjoy!

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Weight Watchers Freestyle Southern Coleslaw

1 Bag of Coleslaw Mix or Broccoli Slaw Mix

1 Red Onion, sliced thin

Bottle of Walden Farms Coleslaw Dressing

1 Teaspoon of Paprika

2 Tablespoons of Fat Free Greek Plain Yogurt

1.5 Tablespoons of Fat Free Sour Cream

Directions:

1. In a bowl combine slaw mix and onion.
2. In a separate bowl combine remaining ingredients. Combine thoroughly and add to coleslaw mixture.
3. Chill until serving.
4. About 4 generous servings at 0 Points. Enjoy!

Printable:

Weight Watchers Freestyle Southern Coleslaw

Author:DeeDeeDoes

Recipe type:Side Dish

Prep time: 10 mins

Total time: 10 mins

Serves:4

• 1 Bag of Coleslaw Mix or Broccoli Slaw Mix
• 1 Red Onion, sliced thin
• Bottle of Walden Farms Coleslaw Dressing
• 1 Teaspoon of Paprika
• 2 Tablespoons of Fat Free Greek Plain Yogurt
• 1.5 Tablespoons of Fat Free Sour Cream

1. In a bowl combine slaw mix and onion.
2. In a separate bowl combine remaining ingredients. Combine thoroughly and add to coleslaw mixture.
3. Chill until serving.
4. About 4 generous servings at 0 Points. Enjoy!

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Day 4

Breakfast: Puffy Persian Omelet (0 Points)

Lunch : Leftover Blanco Chicken Chili and Southwest Bean and Tuna Salad (0 Points) (Recipes above)

Dinner : Chicken Marsala with Green Beans in Red Pepper Sauce (0 Points)

Puffy Persian Omelet

1 Large Red Onion, halved and sliced thin

4 Green Onions, finely chopped (just green parts)

2 Garlic Cloves, chopped small

3 Ounces of Spinach Leaves, coarsely chopped

1 Teaspoon of Dried Cilantro

1 Teaspoon of Parsley

Salt and Pepper to taste

Vegetable Cooking Spray

9 Large Eggs

1/8 Cup of Skim Milk

1 Teaspoon of Baking Powder

1/2 Cup of Fat Free Greek Plain Yogurt

Directions:

1. Spray a large saute pan with cooking spray over medium heat. Add onion and cook, stirring until it is soft and caramelizes. This will take about 30 minutes. If onion begins to stick, add a few droplets of water and keep stirring.
2. Preheat oven to 350 degrees. Coat a 8″ ovenproof nonstick pan with vegetable cooking spray.
3. Add the green onions and garlic to the onion in the pan. Stir in the spinach and cook until leaves wilt. This takes about 2-3 minutes. Add cilantro, parsley and salt/pepper. Remove from heat.
4. Transfer this mixture to the 8″ ovenproof nonstick pan you are using and put in oven for 5 minutes.
5. Using a blender, blend eggs, milk and baking powder on low for about 20 seconds.
6. Pour egg mixture over vegetables in pan. Return to oven and bake until puffy, set and lightly brown on top, about 20 minutes.
7. Remove omelet and cool for 5 minutes on a baking rack. Cut into 6 slices and top with a dollop of fat free Greek yogurt.
8. This makes 6 servings at 0 Points per serving. Enjoy!

Printable:

Puffy Persian Omelet

Author:DeeDeeDoes

Recipe type:Breakfast

Prep time: 10 mins

Cook time: 1 hour

Total time: 1 hour 10 mins

Serves:6

• 1 Large Red Onion, halved and sliced thin
• 4 Green Onions, finely chopped (just green parts)
• 2 Garlic Cloves, chopped small
• 3 Ounces of Spinach Leaves, coarsely chopped
• 1 Teaspoon of Dried Cilantro
• 1 Teaspoon of Parsley
• Salt and Pepper to taste
• Vegetable Cooking Spray
• 9 Large Eggs
• ⅛ Cup of Skim Milk
• 1 Teaspoon of Baking Powder
• ½ Cup of Fat Free Greek Plain Yogurt

1. Spray a large saute pan with cooking spray over medium heat. Add onion and cook, stirring until it is soft and caramelizes. This will take about 30 minutes. If onion begins to stick, add a few droplets of water and keep stirring.
2. Preheat oven to 350 degrees. Coat a 8" ovenproof nonstick pan with vegetable cooking spray.
3. Add the green onions and garlic to the onion in the pan. Stir in the spinach and cook until leaves wilt. This takes about 2-3 minutes. Add cilantro, parsley and salt/pepper. Remove from heat.
4. Transfer this mixture to the 8" ovenproof nonstick pan you are using and put in oven for 5 minutes.
5. Using a blender, blend eggs, milk and baking powder on low for about 20 seconds.
6. Pour egg mixture over vegetables in pan. Return to oven and bake until puffy, set and lightly brown on top, about 20 minutes.
7. Remove omelet and cool for 5 minutes on a baking rack. Cut into 6 slices and top with a dollop of fat free Greek yogurt.
8. This makes 6 servings at 0 Points per serving. Enjoy!

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Chicken Marsala

4 Chicken Breast Cutlets, Pounded Thin (1 Pound)

1 Pound of White Mushrooms, Cleaned and Sliced

1/2 cup of Chicken Broth

1 Teaspoon of Lemon Juice

Salt and Pepper to taste

Vegetable Cooking Spray

Fresh Herbs, Optional

Fresh Tomatoes, Sliced, Optional

Directions:

1. Pound cutlets until thin and season both sides with salt and pepper.
2. Spray a saute pan liberally with vegetable cooking spray and heat well. Add chicken breasts and brown on both sides. If they start to stick, add a few tablespoons of additional chicken broth to pan.
3. Continue cooking over medium heat for about 8 minutes on each side. Remove and keep warm.
4. In the same saute pan, add a few more tablespoons of chicken broth and saute mushrooms. Season with salt and pepper too.
5. Stir in "Marsala" sauce mixture (recipe below). Cook over medium heat for about 8 minutes. Stir in lemon juice and add chicken to pan and heat for about 2 minutes or until chicken is heated through. Add fresh herbs and fresh sliced tomatoes to the pan, if using and cook for 2 minutes longer..
6. This makes 4 servings at 0 SmartPoints on the Blue and Purple Plans.  On the Green Plan, it's 2 SmartPoints per serving. Enjoy!

"Marsala" Sauce

1/3 cup of Chicken Broth

3 Tablespoons of Diet Snapple White Grape Juice

2 Teaspoons White Wine Vinegar

Directions:

1. Whisk all ingredients together.

Printable:

Chicken Marsala

Author:DeeDeeDoes

Recipe type:Dinner

Prep time: 15 mins

Cook time: 30 mins

Total time: 45 mins

Serves:4

• 4 Chicken Breast Cutlets (1 Pound)
• 1 Pound of White Mushrooms, Cleaned and Sliced
• ½ cup of Chicken Broth
• 1 Teaspoon of Lemon Juice
• Salt and Pepper to taste
• Vegetable Cooking Spray
• Fresh Herbs, Optional
• Fresh Tomatoes, Sliced, Optional
• "Marsala" Sauce
• ⅓ cup of Chicken Broth
• 3 Tablespoons of Diet Snapple White Grape Juice
• 2 Teaspoons White Wine Vinegar
• Directions for Marsala "Sauce":
• 1. Whisk all ingredients together.

1. Pound cutlets until thin and season both sides with salt and pepper.
2. Spray a saute pan liberally with vegetable cooking spray and heat well. Add chicken breasts and brown on both sides. If they start to stick, add a few tablespoons of additional chicken broth to pan.
3. Continue cooking over medium heat for about 8 minutes on each side. Remove and keep warm.
4. In the same saute pan, add a few more tablespoons of chicken broth and saute mushrooms. Season with salt and pepper too.
5. Stir in "Marsala" sauce mixture (recipe above). Cook over medium heat for about 8 minutes. Stir in lemon juice and add chicken to pan and heat for about 2 minutes or until chicken is heated through. Add fresh herbs and fresh sliced tomatoes to the pan, if using and cook for 2 minutes longer..
6. This makes 4 servings at 0 SmartPoints on the Blue and Purple Plans. On the Green PLan, it's 2 SP per serving. Enjoy!

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Green Beans in Red Pepper Sauce

1 lb Fresh Green Beans, trimmed

1/2 Cup of  Jarred Roasted Sweet Red Peppers

1 Teaspoon of Dried Parsley

2 Tablespoons of Lemon Juice

2 Garlic Cloves, halved

1/2 Teaspoon of Salt

Fresh Cracked Black Pepper to taste

Directions:

1. Put string beans in a large saucepan and add water to cover. Bring to a boil. Cook, covered until crisp-tender, about 3-5 minutes. Drain.
2. Pulse remaining ingredients in a blender or food processor until smooth. Toss into string beans.
3. This makes about 4 nice sized servings at 0 Freestyle points per serving. Enjoy!

Printable:

Green Beans in Red Pepper Sauce

Author:DeeDeeDoes

Recipe type:Side Dish

Prep time: 5 mins

Cook time: 10 mins

Total time: 15 mins

Serves:4

• 1 lb Fresh Green Beans, trimmed
• ½ Cup of  Jarred Roasted Sweet Red Peppers
• 1 Teaspoon of Dried Parsley
• 2 Tablespoons of Lemon Juice
• 2 Garlic Cloves, halved
• ½ Teaspoon of Salt
• Fresh Cracked Black Pepper to taste

1. Put string beans in a large saucepan and add water to cover. Bring to a boil. Cook, covered until crisp-tender, about 8-10 minutes. Drain.
2. Pulse remaining ingredients in a blender or food processor until smooth. Toss into string beans.
3. This makes about 4 nice sized servings at 0 Freestyle points per serving. Enjoy!

3.5.3251

Day 5

Breakfast : Meat Loaded Egg Taco (0 Points)

Lunch : Turkey Salad (0 Points): Mix leftover skinless turkey breast with chopped onion, chopped celery, seedless grapes and a cored Granny Smith Apple. Season with salt/pepper. Mix with 0 Point Walden Farms Coleslaw Dressing that has been thickened with a tablespoon or 2 of fat free Greek plain yogurt or mix with plain fat free Greek Yogurt. You can also use this 0 Point Creamy Dreamy Hummus to bind everything together. It is so excellent.

Dinner : Roasted Shrimp over Riced Broccoli, Portobello Green Bean Saute (0 Points)

Egg Taco "Shell" Recipe

3 Large Eggs

1.5 Tablespoons of Water

1 Teaspoon of Baking Powder

Pinch of Red Pepper Flakes

Salt/Pepper to Taste

Vegetable Cooking Spray

I Can't Believe It's Not Butter Spray

Directions:

1. In a blender pulse all ingredients except cooking spray and butter spray.
2. Spray a crepe pan with vegetable cooking spray and I Can't Believe It's Not Butter Spray over medium heat.
3. Turn heat down a bit and pour about a 5″ circle of egg batter into pan. Using a spoon flip a bit of the edge of egg mixture up to see if it appears cooked. If so, flip like a pancake and cook on opposite side.
4. This makes about 2 nice sized egg taco "shells" at 0 Freestyle Points. Enjoy! Stuff my 0 Point Breakfast Turkey Sausage Patties into the Egg Taco Shell for a wonderful 0 Point breakfast.

Printable:

Egg Taco "Shell" Recipe

Author:DeeDeeDoes

Prep time: 5 mins

Cook time: 10 mins

Total time: 15 mins

Serves:2

• 3 Large Eggs
• 1.5 Tablespoons of Water
• 1 Teaspoon of Baking Powder
• Pinch of Red Pepper Flakes
• Salt/Pepper to Taste
• Vegetable Cooking Spray
• I Can't Believe It's Not Butter Spray

1. In a blender pulse all ingredients except cooking spray and butter spray.
2. Spray a crepe pan with vegetable cooking spray and I Can't Believe It's Not Butter Spray over medium heat.
3. Turn heat down a bit and pour about a 5" circle of egg batter into pan. Using a spoon flip a bit of the edge of egg mixture up to see if it appears cooked. If so, flip like a pancake and cook on opposite side.
4. This makes about 2 nice sized egg taco "shells" at 0 Freestyle Points. Enjoy! Stuff my 0 Point Breakfast Turkey Sausage Patties into the Egg Taco Shell for a wonderful 0 Point breakfast.

3.5.3251

0 Point Breakfast Turkey Sausage Patties

1 Pound of Ground Turkey Breast

A Teaspoon Each of Salt & Fresh Ground Black Pepper

1 1/4 Teaspoons of Splenda Brown Sugar Blend

1 Teaspoon each of Ground Sage & Ground Thyme

1/2 Teaspoon of Ground Rosemary

Pinch of Red Pepper Flakes

Directions:

1. Combine everything into a bowl and blend well.
2. Form into 6 patties (try to keep all the same size).
3. Preheat broiler and line a baking sheet with parchment paper. Put patties onto parchment paper and broil for 5 minutes on each side.
4. To freeze them, cool completely and freeze in a freezer container with parchment between each layer.
5. Thaw overnight in refrigerator and reheat in microwave.
6. I have also frozen unmade patties the same way in the freezer. They will keep for a month, but they won't last long (as you can see from picture below).
7. All patties are 0 Freestyle Points. Enjoy!

Printable:

0 Point Breakfast Turkey Sausage Patties

Author:DeeDeeDoes

Recipe type:Breakfast

Prep time: 10 mins

Cook time: 10 mins

Total time: 20 mins

Serves:6

• 1 Pound of Ground Turkey Breast
• A Teaspoon Each of Salt & Fresh Ground Black Pepper
• 1¼ Teaspoons of Splenda Brown Sugar Blend
• 1 Teaspoon each of Ground Sage & Ground Thyme
• ½ Teaspoon of Ground Rosemary
• Pinch of Red Pepper Flakes

1. Combine everything into a bowl and blend well.
2. Form into 6 patties (try to keep all the same size).
3. Preheat broiler and line a baking sheet with parchment paper. Put patties onto parchment paper and broil for 5 minutes on each side.
4. To freeze them, cool completely and freeze in a freezer container with parchment between each layer.
5. Thaw overnight in refrigerator and reheat in microwave.
6. I have also frozen unmade patties the same way in the freezer. They will keep for a month, but they won't last long (as you can see from picture below).
7. All patties are 0 Freestyle Points. Enjoy!

3.5.3251

Roasted Shrimp with Riced Broccoli

2 Large Tomatoes, chopped

1 Large Onion, chopped

1/2 Teaspoon of Dried Parsley

1.5 Teaspoons of Paprika

1/2 Teaspoon of Salt

1/2 Teaspoon of Pepper

2 Pounds of Large Shrimp, Peeled, Tails Removed and Deveined

Vegetable Cooking Spray

Bag of Frozen Riced Broccoli

Directions:

1. Spray a 3 quart casserole with vegetable cooking spray. Put first 6 ingredients in dish and place in a 400 degree preheated oven for 10 minutes.
2. After 10 minutes, stir in the shrimp. Bake about 12 minutes longer until shrimp are "pink".
3. Serve over cooked riced broccoli. Makes about 4 servings at 0 Points per serving. Enjoy!

Printable:

Roasted Shrimp with Riced Broccoli

Author:DeeDeeDoes

Recipe type:Dinner

Prep time: 10 mins

Cook time: 25 mins

Total time: 35 mins

Serves:4

• 2 Large Tomatoes, chopped
• 1 Large Onion, chopped
• ½ Teaspoon of Dried Parsley
• 1.5 Teaspoons of Paprika
• ½ Teaspoon of Salt
• ½ Teaspoon of Pepper
• 2 Pounds of Large Shrimp, Peeled, Tails Removed and Deveined
• Vegetable Cooking Spray
• Bag of Frozen Riced Broccoli

1. Spray a 3 quart casserole with vegetable cooking spray. Put first 6 ingredients in dish and place in a 400 degree preheated oven for 10 minutes.
2. After 10 minutes, stir in the shrimp. Bake about 12 minutes longer until shrimp are "pink".
3. Serve over cooked riced broccoli. Makes about 4 servings at 0 Points per serving. Enjoy!

3.5.3251

Sauteed Portobellos & Green Beans

1 Pound of Green Beans, trimmed

1 Pound of Baby Portobello Mushrooms (you can use white mushrooms too)

Medium Onion, finely chopped

2 Minced Garlic Cloves

2 Teaspoons of Chicken Bouillon Granules

4 Plum Tomatoes, chopped

1 Teaspoon of Dried Marjoram

Salt/Pepper to Taste

2 Teaspoons of Dried Parsley

Vegetable Cooking Spray

Directions:

1. Place string beans in a large saucepan and cover with water. Bring to boil. Cover and cook about 6-8 minutes or until crisp tender.
2. In a large skillet sprayed with vegetable cooking spray, saute onions, mushrooms and garlic until tender. Add bouillon and cook about a minute longer.
3. Drain green beans and add to skillet. Toss to combine. Remove from heat. Stir in tomatoes and remaining spices.
4. Makes about 4 good sized servings at 0 Points per serving. Enjoy!

Printable:

Sauteed Portobellos & Green Beans

Author:DeeDeeDoes

Recipe type:Side Dish

Prep time: 10 mins

Cook time: 10 mins

Total time: 20 mins

Serves:4

• 1 Pound of Green Beans, trimmed
• 1 Pound of Baby Portobello Mushrooms (you can use white mushrooms too)
• Medium Onion, finely chopped
• 2 Minced Garlic Cloves
• 2 Teaspoons of Chicken Bouillon Granules
• 4 Plum Tomatoes, chopped
• 1 Teaspoon of Dried Marjoram
• Salt/Pepper to Taste
• 2 Teaspoons of Dried Parsley
• Vegetable Cooking Spray

1. Place string beans in a large saucepan and cover with water. Bring to boil. Cover and cook about 6-8 minutes or until crisp tender.
2. In a large skillet sprayed with vegetable cooking spray, saute onions, mushrooms and garlic until tender. Add bouillon and cook about a minute longer.
3. Drain green beans and add to skillet. Toss to combine. Remove from heat. Stir in tomatoes and remaining spices.
4. Makes about 4 good sized servings at 0 Points per serving. Enjoy!

3.5.3251

As far as snacks throughout the day go, I would suggest eating fruit, vegetables, fat free plain Greek yogurt mixed with the fruit "syrup" recipe above mixed in (think Parfait), crudites with dipping sauce. Simply mix fat free plain Greek yogurt with cucumber to make a Tzatziki Dipping Sauce.

*THIS POST CONTAINS AFFILIATE LINKS WHICH MEANS IF YOU PURCHASE SOMETHING USING THE LINKS BELOW, I WILL RECEIVE A VERY SMALL PERCENTAGE OF THE SALE FOR RECOMMENDING THE PRODUCT TO YOU. THIS IS ALL AT NO COST TO YOU. THANK YOU IF YOU DO PURCHASE SOMETHING THAT WAS USED IN MAKING THESE RECIPES.

FOODS MENTIONED IN RECIPES ON AMAZON:

Sweet Curry Powder

Hidden Valley Fiesta Ranch Mix

Walden Farms Coleslaw Dressing

Splenda Brown Sugar Blend

COOKING TOOLS USED IN RECIPES ON AMAZON:

8″ Ovenproof Pan

Crepe Pan

Parchment Paper

Vidalia Chop Wizard

Want more 0 Point Freestyle Recipes to enjoy?

31 O Point Weight Watchers Freestyle Lunch Recipes

 Amazingly Delicious 0 Point Breakfast Recipes

3 Day 0 Point Weight Watchers Freestyle Menu with Recipes

4 Course Weight Watchers Freestyle Menu for 0 Points!

21 Delicious WW Freestyle 0 Point Slow Cooker Recipes

Weight Watchers Zero Point Meal Plan

Source: https://deedeedoes.com/5-day-meal-plan-weight-watchers-freestyle-0-point-foods/

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How Many Weight Watchers Points Do I Get Per Day

How Many Weight Watchers Points Do I Get Per Day

5 Facts About Veterans Day

CC0/tammyatWT1/Pixabay

Veterans Day is one of the eleven federal holidays in the United States for federal organizations and is a public holiday for all 50 states. Unlike Memorial Day, which is the day for honoring those who passed away while serving in the military, Veterans Day is where the general public celebrates those who have served in the U.S. military, whether that be the U.S. Army, Navy, Marine Corps, National Guard, Air Force or the Coast Guard. Veterans Day is always celebrated in late October or early November and is a day full of parades, discounts and a valuable history lesson. Here are 5 interesting facts about Veterans Day.

How It All Began

We celebrate it every year, but how did Veterans Day come into existence? It dates back to the signing of the Treaty of Versailles on June 28, 1919. While this day will always be known as the official end of World War I, also known as The Great War, it was on November 11, 1918, that the war truly came to an end when the armistice, or temporary cessation of hostilities between German and the Allied Nations, went into effect. The following November in 1919, President Woodrow Wilson became known as the president who celebrated the first commemoration of Armistice Day. The name later changed following the Second World War and Korean War in November 1938 when it became the legal Federal Holiday we know and honor today, Veterans Day, which is dedicated to American veterans of all the wars.

Events

On this day, each state celebrates their veterans in their own unique way. The most common sight is a busy parade full of veterans, school bands, American flags and patriotic music. The largest of these takes place in New York, but the longest running Veterans Day is held in the south, specifically Birmingham, Alabama and has been ever since 1947. In D.C., Arlington National Cemetery has a wreath-laying ceremony at the Tomb of the Unknown Soldier while the famous Blue Angels take over the skies in Pensacola, Florida. Churches participate in prayer services while government buildings proudly display the red, white and blue flag. But let's not forget about the food on Veterans Day.

Discounts

On top of having great entertainment, veterans often receive fun discounts in local restaurants and shops. Often restaurants or local fast food joints give free breakfast on Veterans Day and drinks or treats to those who have a valid form of military ID. While some have a veteran organization membership card to show, others may offer discharge papers or even wear their uniform as their form of identification, which may be enough for some places. Not only do veterans receive discounts though, but the general public gets a few perks as well, one of them being free admission to any National Park in the United States.

Closed for The Day

Because it is a Federal Holiday, all non-essential government offices are closed for the day at the local and state level. Which businesses and schools are closed for the day though varies from state to state. Often banks are closed for Veterans Day, such as the big four, JPMorgan and Chase, Bank of America, Wells Fargo and Citibank. Post offices, schools, libraries and markets also shut down, leaving National Parks as being a great option for your day off.

Why Celebrate

Veterans Day is much more than just parades, music and free food though. It is an opportunity to show our gratitude to the military men and women fought to keep our country safe and free. It is a period in which we can step back from rushing about of our daily life and teach our children about the history of our country, battles people have had to fight in and battles that many continue to fight.

How Many Weight Watchers Points Do I Get Per Day

Source: https://www.life123.com/article/5-fact-about-veterans-day?utm_content=params%3Ao%3D740009%26ad%3DdirN%26qo%3DserpIndex

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Weight Watchers Salmon Points

Weight Watchers Salmon Points

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here's our process.

Weight Watchers is a diet program with millions of members in over 30 different countries around the world.

It was founded by Jean Nidetch, a Brooklyn homemaker, in 1963. Nidetch and a group of friends in Queens, NY, started meeting once a week to talk about how to lose weight.

Today, Weight Watchers is an international company and the largest commercial weight loss program in the United States (U.S.). Approved by many physicians, it is available in various settings, from the local community to the workplace and online.

The program includes regular meetings, self-help type learning sessions, group support, and a points system. The dieter aims for a target weight or a body mass index (BMI) of between 20 and 25, considered the ideal range.

This article is part of a series called What are the eight most popular diets today?.

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Personalized plans, meetings, one-to-one coaching, and online tools help dieters achieve their goals.

Community is important for Weight Watchers. It provides a support network for people who want to lose weight. This, they say, is essential for both short-term and long-term success.

The support system provides ongoing positive reinforcement for dieters. Attempting to lose weight can be stressful, but community support can make the process less daunting.

Weight Watchers members attend regular meetings, where they learn about nutrition and exercise, as well as having their weight loss progress monitored.

Anyone can join Weight Watchers, as long as they are at least 5 pounds (lb), or 2.3 kilograms (kg), over the minimum weight for their height.

Busy people who cannot attend meetings can sign up to the online community.

Coaching

Apart from group meetings, Weight Watchers offers one-on-one coaching and a personalized action plan. A personal coach can help the individual make a plan that suits their lifestyle and routine.

Members can communicate with their coach by email, text, or phone.

Weight Watchers dieters are not restricted to specific foods or activities. Instead, they use a point system to monitor themselves on a daily basis. This makes them accountable for their weight loss activities each day. Members can record smart points on their mobile device.

The point system helps people lose weight over the long term.

Points depend on fat, sugar, and protein. The higher the protein content, the lower the points gained. The higher the fat and sugar content, the more points that food has, and the less you can eat.

The points encourage members to change their dietary habits, to eat more fruit, vegetable, and lean protein, and less fatty, sugary food.

Here is an example:

• an egg is worth 2 points
• two tablespoons of low-fat cheddar cheese are worth 1 point
• chopped tomatoes, onion and fresh herbs are worth 0 points
• one tablespoon of olive oil is worth 1 point

A person who eats a 2-egg cheese omelet fried with olive oil and sprinkled with tomato, onion and herbs uses up 4 points. If their target for the day is 30 points, they now have 26 points left.

A person will aim to achieve within a certain range of points, depending on how heavy they are and how much weight they need to lose.

A person who weighs 150 pounds, for example, will aim to gain 18 to 23 points a day. Someone who weighs over 350 pounds may aim to collect between 32 and 37 points in a day.

Members also can gain "Fit points" for activities such as cleaning, walking, or gardening.

An etool can be used to record the points digitally.

Each person has their own daily and weekly target points to meet in their own way, but within the limits agreed.

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Members who keep within a certain weight range during the Maintenance period do not pay to attend meetings.

After an initial weight loss period, members can reach their target weight. At this point, they enter a maintenance period. Their daily allowance increases by 6 points, but they continue to track their food intake and activity levels.

For 6 weeks, they gradually increase their food intake until they are neither losing nor gaining weight.

During these 6 weeks, there are regular weigh-ins. If a member manages to stay within 2 pounds, or 0.91 kg of their target weight during the 6-week period, they then become a "Lifetime Member."

Lifetime Members can attend any Weight Watchers meeting free of charge as long as they weigh in once every month, and do not stray from their target weight by more than 2 pounds or 0.91 kg.

Lifetime members who drift from their weight target range have to pay weekly for meetings. They can then recover their Lifetime membership by going through the process again.

Findings published in The Lancet in 2011 suggested that patients who were referred by their doctors to Weight Watchers lost about twice as much weight as those on standard weight loss care over a 12-month period.

The researchers concluded:

"Referral by a primary health-care professional to a commercial weight loss programme that provides regular weighing, advice about diet and physical activity, motivation, and group support can offer a clinically useful early intervention for weight management in overweight and obese people that can be delivered at large scale."

Another study, published in the American Journal of Lifestyle Medicine, found that adults who attended at least 2 in every 3 Weight Watchers sessions for 6-months significantly reduced their fasting glucose and insulin levels, as well as losing weight.

In 2011, researchers described Weight Watchers as a "useful first line weight loss intervention" for the United Kingdom's National Health Service (NHS) to refer patients to if they needed and wanted to lose weight.

A review of 45 studies, published in 2015 in Annals of Internal Medicine, suggests that Weight Watchers may be a suitable program for physicians to recommend to patients who wish to lose weight.

Anyone who is considering a radical change to their diet should discuss plans with their physician first.

Dieters can either join a Weight Watchers program online or in person, and they can opt for meetings only, or they can add an online option, individual coaching, or both. Attending meetings is recommended.

The features offered include:

• Food and activity tracking
• Personalized goals
• Weekly group meetings
• 24/7 online chat support
• Synching with fitness trackers
• Private weigh-in every week
• Guidebooks and resources
• Personal coach and unlimited one-on-one phone sessions

The Weight Watchers website provides a wide range of recipes to help their members lose weight and engage in a healthier lifestyle.

The cost of joining Weight Watchers depends on the package and the location of the meetings. A monthly pass gives access to unlimited meetings and etools. It may be cheaper to buy a 3-monthly subscription.

Weight Watchers Salmon Points

Source: https://www.medicalnewstoday.com/articles/149454

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Guest Bathroom Dimensions

Guest Bathroom Dimensions

1. Home
2. Bathroom Design
3. Bathroom Dimensions

Bathroom Dimensions

By Meg Escott

This page deals with minimum bathroom dimensions, fixture sizes and clearances required for planning bathroom layouts.

They're based on recommendations for the United States but standards for other modern countries won't be far off.  I've included metric conversions and some comments on differences with other countries.

This bathroom dimensions information forms part of the bathroom layouts series.

Just a quick note to keep us all out of trouble

This information is provided in good faith to help you think about your bathroom design.  The metric dimensions are approximate.  It is your responsibility (or your architect / design professional / contractor team) to make sure your dimensions are in accordance with your local code or regulations.

I recommend this book from the National Kitchen and Bathroom Association for code regulations for the US.

[Disclosure: This is an affiliate link and I stand to earn a small commission if you purchase through this link.]

Minimum Bathroom Dimensions

Full bathroom dimensions (bath / shower combination with toilet and sink) 5ft x 8ft (1.5m x 2.4m).  This is based on the minimum size of the bath so if you're going for a bigger bath the 5ft side of this bathroom will change slightly.

This is one of the standard layouts for small bathroom floor plans.

Small bathroom dimensions (shower, toilet and sink) 6ft x 6ft (1.8m x 1.8m)

This is one of the standard layouts for small bathroom floor plans.

Half bathroom dimensions (toilet and corner sink, pocket door) 5ft x 3ft (1.5m x 0.9m).  The minimum you're allowed by code in the US is 5ft x 2.5ft (1.5m x 0.76m).  If you're one of my UK readers where there's no regulations (not sure about other places) a smaller arrangement is possible if you use a high wall mounted tank (dotted line) or space saving toilet.

Ceiling heights in bathrooms

If you're trying to sneak a bathroom into that area under the stairs or squeeze one into some left over loft space you need to check the rules about ceiling height.  A good rule of thumb is that if you're going to stand (in front of the toilet, in front of the lavatory, in the shower then you need decent ceiling height.

A height of 6ft 8 ins (2.03m) is required in front of all fixture and for a 30 inch (76cm) diameter where the shower head is.

So I guess you can slot the back of the toilet and any portion of the bath that isn't a shower under a sloping ceiling.

Bathroom Fixture Dimensions and Clearances

In this bathroom dimensions section I've included:

• Fixture sizes
  
• Recommended bathroom dimensions and clearances.  These are what you want to make a bathroom feel spacious - perhaps for your master bathroom floor plans.
• Minimum bathroom dimensions and clearances - maybe for using in your small bathroom floor plans or even a Jack and Jill bathroom.
  

The fixture sizes here will be a useful starting point for planning your bathroom but they come in all sorts of different shapes and sizes so once you've chosen your fixtures use those dimensions in your plans.

Toilet dimensions and clearances (same for bidets)

These measurements also apply to bidets.

Standard toilet fixture size – The standard depth of a toilet seat from hinges to the edge is 16 inches (40.5cm).  If you get an elongated model this will be slightly longer – more like 18 inches or 46cm.  Then you have the dimensions of the tank arrangements to add to this making the total depth from about 26 inches to 29 inches (66cm – 74cm).  In Europe there are space saving options available that are smaller than this because there is no minimum size required for a toilet room.

Recommended toilet clearance - 20 inches (51cm) is recommended from the center line of the toilet seat to the nearest wall or obstruction.  This means a span of 40 inches (102cm) is recommended to accommodate a toilet.  The recommended clearance in front of the toilet is 30 inches (76cm).

Minimum code toilet clearance - The minimum distance required from the toilet center line to the nearest obstruction is 15 inches (38cm).  The minimum distance required from the edge of the toilet to the wall is 4 inches (10cm).  This means the minimum span required to accommodate a toilet is 30 inches (76cm).  A minimum of 21 inches (53cm) is required is required in front of a toilet or bidet.

Toilet paper holder location – the suggested position is 8-12 inches (20 - 30cm) from the front of the toilet seat to the center line of the toilet paper holder, and a height of 26 - 30 inches (66 - 76cm).

Recommended toilet clearanc

– 20 inches (51cm) is recommended from the center line of the toilet seat to the nearest wall or obstruction.  This means a span of 40 inches (102cm) is recommended to accommodate a toilet.  The recommended clearance in front of the toilet is 30 inches (76cm).

Minimum code toilet clearance - The minimum distance required from the toilet center line to the nearest obstruction is 15 inches (38cm).  The minimum distance required from the edge of the toilet to the wall is 4 inches (10cm).  This means the minimum span required to accommodate a toilet is 30 inches (76cm).  A minimum of 21 inches (53cm) is required is required in front of a toilet or bidet.

Toilet paper holder location – the suggested position is 8-12 inches (20 - 30cm) from the front of the toilet seat to the center line of the toilet paper holder, and a height of 26 - 30 inches (66 - 76cm).

Bathtub dimensions and clearances

Standard bathtub dimensions - The smallest standard bath is 5ft x 2 ½ feet (153cm x 76cm).

Whirlpool tubs with dimensions of 5ft x 2 3/4ft or 153cm by 81cm are available.

Recommended bathtub clearance - 30 inches (76cm) should be left as clear space along the edge of the bathtub.

Minimum bathtub clearance - A minimum of 21 inches (53cm) must be left as clear space along the edge of the bathtub.

Bathtub controls location - You need to be able to reach the tub controls from both inside and outside the tub.  They should be placed between the rim of the bathtub and 33 inches (84cm) above the floor.

Sink, washbasin, lavatory or vanity dimensions and clearances

What a lot of words that mean the same thing in various parts of the English speaking world!  I'm going to use the words washbasin and vanity.

These come in lots of different sizes and a corner vanity, or a lavatory that is wide but not very deep can solve all sorts of design challenges in bathrooms.

Standard vanity cabinet measurements -  2ft (60cm) deep.

Standard washbasin height - Standard vanity height or washbasin height starts at about 30 inches (76cm) high and goes up to say 43 inches (119cm).  At the lower heights most people will have to stoop to use the sink.  Try out different heights in the bathroom centers to find the right height for you.  Just as a comparison standard kitchen worktops are at 36 inches (92cm).

Recommended single washbasin clearance - 20 inches (51cm) is recommended from the center line of the washbasin to the nearest wall or obstruction.  So a span of 40 inches (102cm) is recommended for a single washbasin.

30 inches (76cm) is recommended as clear space in front of the washbasin.

Minimum single washbasin clearance - A minimum distance of 15 inches (38cm) is required from the center line of the washbasin to the nearest wall or obstruction. This means a span of 30 inches (76cm) is required for a single washbasin.  A minimum of 4 inches (10cm) is required from the edge of a washbasin to the nearest wall or obstruction.

A minimum of 21 inches (53cm) is required in front of the washbasin.

Recommended double washbasin clearance - 36 inches (92cm) is recommended between the center lines of two washbasins.  This means a span of 76 inches (193cm) is recommended for a double washbasin.

30 inches (76cm) is recommended as clear space in front of the washbasin.

Minimum double washbasin clearance - A minimum distance of 30 inches (76cm) is required between the center lines of two washbasins.  So you need a span of 60 inches (153cm) for a double washbasin.  A minimum of 4 inches (10cm) is required between the edges of hanging or free standing washbasin.

A minimum of 21 inches (53cm) is required in front of the washbasin.

Shower Dimensions and Clearances

Standard Shower dimensions - The smallest showers available are 32 x 32 inches (81 x 81 cm).  This makes for stand up straight washing – if you can fit in a rectangular shower of 36 inches by 48 inches or larger you'll be more comfortable and your elbows will thank you.

Recommended shower dimensions and clearance - A shower size of 36 x 36 inches (91 x 91cm) is recommended.

30 inches (76cm) of clear space is recommended in front of the entry to the shower.

Minimum shower dimensions and clearance. - a minimum shower size of 30 x 30 inches (66 x 66cm) is required.

A minimum of 24 inches (61cm) is required in front of the entry to the shower

Shower doors - hinged shower doors must open outwards

Electrical and lighting Clearances

Light switch clearance - A minimum clearance of 5ft is required between a water source and a light switch.

Light fixtures - All the light fixtures that you choose for the bath and shower spaces need to be suitable for a wet environment.

A hanging fixture must be at least 8ft (2.44m) higher and 3ft (91cm) away from the bath rim

Other sockets – the regulations in each country vary with respect to power in the bathroom.  It's all to do with the danger of electrocution when water electricity mix.

All circuits must be protected by GFCI (Ground Fault Circuit Interrupters).

Bathroom door size

A standard bathroom door is 32 inches (81cm).  If you're working with a really small space you could bring the door width down to 28 inches or 71cm, even down to 24 inches or 61cm as an absolute minimum (note -  small doors are should only be used for bathrooms, closets and utility rooms).  Don't worry – you'll still be able to get the bath through the door.

More bathroom design for you...

More room design for you...

Guest Bathroom Dimensions

Source: https://www.houseplanshelper.com/bathroom-dimensions.html

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