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myWW PROGRAMGUIDEBlue 101You get a personalized amount of SmartPoints to spend onany food you choose and 200 foods that are zero.At aglanceDAILYSMARTPOINTSSpend theseon any foodyou choose!WEEKLYSMARTPOINTS& ROLLOVERSHow you eaton a Tuesdayis probablydifferent froma Saturday.Weekly SmartPoints androllovers keepthings flexibleand livable.ZEROPOINT FOODSYou’ll findyour full listof ZeroPointfoods in theWW app. Orjust turn topage 29.DID YOU KNOW?We’ve set up a Connect group just for people on Blue! See what other members are eating(and doing and posting) in the WW app.
Spicy chicken tacos3Simmering chickenin tomato sauce givesit great flavor andtenderness for0 SmartPoints.Corn tortillashave fewerSmartPointsthan flourtortillas, andthey’re moretraditionalin Mexicancuisine.63A little bit of astrongly flavoredcheese goes along way. Sharpcheddar andcrumbled feta aretasty options.0Red and purplecabbage get theirbright colors fromheart-healthyantioxidants, somix it up.Your ZeroPoint food categoriesFruitsVegetablesEggsChicken andturkey breastFishand shellfishNonfat yogurtand soy yogurtBeans andlegumesTofu andtempehWant some tips for making the most of your ZeroPoint foods? Turn to page 27.24
5-daymenuJust want to knowwhat to eat? Thismeal plan will helpyou get started.Follow it, or mix andmatch. Skip thefoods you don’t loveand dig into theones you do.Want more?With 7,000 recipesin the WW app, yourtaste buds willnever be bored.Curious what othermembers areeating? Scrollthrough real-timeposts on Connect!DAY 1DAY 2BreakfastBreakfastIrish steel-cut oats withpomegranate and pistachiosEgg and bacon breakfastslider, plus fresh fruit65LunchLunchHoney mustard chickensalad sandwich on wholewheat and 1 oz pretzelsOUT FOR PIZZA6SnacksParmesan-herbpopcorn1 large slice of regular-crustcheese pizza (⅛ of a 16-inchpie) and a side salad with¼ cup croutons and1½ tbsp Italian dressing1415Snacks314 pistachiosor 7 almondsApple slices drizzledwith ½ tbsp honey andcinnamon12Fresh fruit salad0DinnerASIAN FISH AND VEGGIE BOWLCombine steamedshrimp or crab, edamame,shredded carrotsand cabbage,½ cup brown rice,and 2 tbsp ginger saladdressing.6DinnerFind all therecipes inthis book atWW.com/my-ww-recipes.Chicken, peach,and fig salad withricotta salata2Want dessert or aglass of wine? Tap into yourweekly SmartPoints .
DAY 3DAY 4DAY 5BreakfastBreakfastBreakfastPlain nonfat Greek yogurttopped with fresh fruitand 2 tbsp slivered almondsWaffles with lemony ricottaand blueberries½ cup Greek yogurt with¼ cup warm blueberry sauce512LunchGreek-Inspired veggieburger8Snacks1 cup chocolate-almond“nice cream”LunchLunchPair 1 cup lentil-vegetable soupwith a roast beef wrap madewith 1 medium flour tortilla,3 oz deli-style roast beef,1 tbsp mustard, lettuce, slicedonion, tomato, and pickles.OUT FOR JAPANESE7California roll (4 pieces),spicy tuna roll(4 pieces),edamame, and1½ cups miso soup10Want some green teaice cream? Use your weeklySmartPoints!7SnacksFresh vegetable stickswith 4 tbsp hummus9 tortilla chipswith fat-free salsa43Did you know thatup to 4 unusedSmartPoints will beautomatically rolled overto use on another day?Banana(or other fresh fruit)Snacks0BIRTHDAY CELEBRATION1 mini frosted cupcakeand a cup of tea51 light mozzarellacheese stick and some grapes1DinnerDinnerDATE NIGHTRoasted salmon withzucchini, chickpeas,and peppers2Greek chicken with tzatziki,orzo, and peppers6Went over your Budget?Tap into yourweekly SmartPoints.DinnerFAMILY MEALStuffed pasta shells androasted veggies926
myWW PROGRAMGUIDEZero HeroTomatoZeroPoint foods are super flexibleand can be used in lots of delicious(and unexpected) ways. Here are afew ideas to whet your appetite.Try these easy appsCherry tomatoesstuffed with cheesemake for tasty bites.Cherry tomatoes stuffedwith blue cheese and baconRipen tomatoesat room temperature.Refrigeration slowsdown ripening anddecreases flavor.Go beyondbeefsteakTomatoescome in manyshapes andcolors. Scoutout heirloomvarietiesat your localfarmers’market.Tomato, feta, andfresh herb tartTry ’em grilledGrilling tomatoes releasestheir naturally sweetjuices, which will flavorthe rest of your meal.Chicken, tomato, and polentaParmesan packetDID YOU KNOW?Most tomato varieties are red, although other colors are possible—including green, yellow,orange, pink, black, brown, white, and purple.
myWW Build a mealPROGRAMGUIDEStart withZeroPoint foodsAdd someproteinBump upthe flavorInclude somefats0002Try this samedish with arcticchar and brownrice insteadof salmon andlentils. No thymeor rosemary?Experiment withany other freshherbs you haveon hand.Crispysalmonwith Frenchlentils2FOLD HEREStart withZeroPoint foods0Flank steakasado withpimenton oilTEAR HERE4Add someproteinBump upthe flavorInclude somefats301Spanish chorizocan be usedinstead of, orin addition to,the steak.Keep it light bylooking forprecookedchicken chorizo.DID YOU KNOW?Adding a splash of acid (such as vinegar or lemon or lime juice) just before serving a dish canhelp its flavor pop. Try a drizzle of Champagne vinegar on a lentil salad.28
TEAR HEREFirm tofuSilken tofuSmoked tofuSoft tofuTempehTOFU & TEMPEHGreek yogurt,plain, nonfatPlain yogurt,nonfatQuark, plain,up to 1% fatSoy yogurt, plainNONFAT YOGURT& SOY YOGURTMangoesMeyer nsPineapplesPlumsPomegranatesPomeloRaspberriesStar fruitStrawberriesTangerinesWatermelonAcorn squashArtichoke hearts,no oilArtichokesArugulaAsparagusBaby cornBamboo shootsBasilBeet greensBeetsBok choyBroccoliBroccoli rabeBroccoli slawBrussels sproutsButter/BibblettuceButternut STARCHY)Canned cornCornGreen peasParsnipsPeasSplit ower riceCeleryChivesCilantroColeslaw mixCollard greensCucumberEggplantEndiveEscaroleFennelFrozen stir-fryvegetables,no sauceGarlicGingerGreen leaf lettuceHearts of palmIceberg lettuceJicamaKaleKohlrabiLeeksMintMixed greensMushroomsMustard greensNapa cabbageNori (seaweed)Oak leaf lettuceOkraOnionsOreganoParsleyPea shootsPeppersPickles,unsweetenedPico de galloPumpkinPumpkin puréeRadishesRed leaf lettuceRomaine lettuceRosemaryRutabagaSalsa, fat-freeSauerkrautScallionsShallotsSpaghetti squashSpinachString beansSummer squashSwiss chardTarragonThymeTomatillosTomato purée,cannedTomato sauce,cannedTomatoesTurnipsWater chestnutsWax beansZucchiniFOLD HEREGround chickenbreastGround turkey,98% fat-freeGround turkeybreastSkinless chickenbreastSkinless turkeybreastCHICKEN &TURKEY BREASTAdzuki beansAlfalfa sproutsBean sproutsBlack Fava beansGreat NorthernbeansKidney beansLentilsLima beansLupini beansNavy beansPinto beansRefried beans,canned, fat-freeSoy beansBEANS &LEGUMESAbaloneAlaskan king crabAnchovies,in waterArctic charBluefishBranzinoButterfishCanned tuna,in waterCarpCatfishCaviarClamsCodCrabmeat, lumpCrayfishCuttlefishEelFish -mahiMonkfishFISH & SHELLFISHEgg substituteEgg whitesEgg yolksEggsEGGSMusselsOctopusOrange ,canned in wateror sauceSashimiScallopsSea bassSea cucumberSea urchinShrimpSmeltSmoked haddockSmoked salmonSmoked sturgeonSmoked troutSmoked whitefishSnailsSnapperSoleSquidSteelhead troutStriped unsweetenedApricots, iesClementinesCranberries, freshDragon fruitFigs, freshFrozen mixedberries,unsweetenedFruit cocktail,unsweetenedFruit lue ZeroPoint foods
myWW PROGRAMGUIDEZero HeroEggsWhip ’em goodMeringue desserts,like fruit-filled pavlovas,are a delicious, lowSmartPoints sweet.Gingerbread meringue tartsUnpeeled boiledeggs will lastup to a week inthe fridge.Add themto entréesEggs are agreat additionto vegetarianbowls, Asianstir-fry meals,and soups.French lentilbowl withcreamymustardvinaigrettePut themon a pizzaAdd flavor and aprotein boost tohomemade pizza;top it with ascrambled egg.Breakfast scrambledegg pizzaFind all therecipes inthis book atWW.com/my-ww-recipes.DID YOU KNOW?Putting eggs in an ice bath immediately after boiling will make them much easier to peel. Italso helps if you start peeling at the wider end.30
myWW PROGRAMGUIDEZero HeroHero:TomatoYogurtNonfatRolling in the doughCombine self-risingflour and yogurt tomake a versatile TwoIngredient Dough.Mexican soft tostadasThe clear liquid inyogurt containersis naturallyoccurring whey.Don’t drain it;stir it back in.Move over, mayoSwap yogurt for mayonnaise insalads and sides like coleslaw.Mediterranean tuna salad withlemon, red pepper, and oreganoChill outAdd yogurt to ice poprecipes for a smoothand creamy texture.Greek yogurt fudge popsDID YOU KNOW?Greek yogurt is higher in protein than regular yogurt. It’s a little more sour, though.Stir in some citrus zest to sweeten the flavor.
Brigid G.,member32
recipes in this book at /my-ww-recipes. Zero Hero: Tomato myWW PROGRAM GUIDE Move over, mayo Swap yogurt for mayonnaise in salads and sides like coleslaw. Mediterranean tuna salad with lemon, red pepper, and oregano Chill out Add yogurt to ice pop
