Monday, November 30, 2009

Find Your Daily WW Points Range


Current WeightDaily POINTS Range
150 pounds or less18-25
150-174 pounds20-27
175-199 pounds22-29
200-224 pounds24-31
225-250 pounds26-33
more than 250 pounds28-35


Note the Ranges:

  • You must have at least the minimum number of POINTS for your current weight, but it's OK to have any number of POINTS within your Daily POINTS Range.
  • Let your appetite guide you from day to day.

1Pt Raspberry Applesauce Squares

4 (3 ounce) packages sugar-free raspberry
gelatin (or flavor of your choice)
4 cups boiling water

1 1/2 cups cold water

1 (46 ounce) jar unsweetened applesauce


In a bowl, dissolve gelatin in boiling water. Stir in cold water and applesauce. Pour into a 13 x 9-inch dish coated with nonstick cooking spray. Refrigerate for 8 hours or overnight. Cut into squares.


Makes 16 servings - 1 Point per serviving


6Pts Deep-Dish Pizza Casserole

Deep-Dish Pizza Casserole

1 pound ground round
1 (15 ounce) can chunky Italian-style tomato sauce
Cooking spray
1 (10 ounce) can refrigerated pizza crust dough
6 (1 ounce) slices part-skim mozzarella cheese, divided


  • Cook meat in a medium nonstick skillet over medium-high heat until browned, stirring until it crumbles. Drain, if necessary, and return to skillet. Add tomato sauce, and cook until heated.
  • While meat cooks, coat a 13 x 9 x 2-inch baking dish with cooking spray.
  • Unroll pizza crust dough, and press into bottom and halfway up sides of baking dish. Line bottom of pizza crust with 3 slices mozzarella cheese. Top with meat mixture. Bake, uncovered at 425 degrees F for 12 minutes.
  • Top with remaining 3 cheese slices, and bake 5 additional minutes or until crust is browned and cheese melts. Cool 5 minutes before serving.


Makes 6 Servings - 6 WW points per serving

5Pts Italian Pot Roast

1 (2 1/2 pound) boneless beef round roast
1 medium onion, sliced
1/4 teaspoon salt
1/4 teaspoon pepper
2 (8 ounce) cans no-salt-added tomato sauce
1 (0.7 ounce) package Italian salad dressing mix


Slice roast in half and place in a 3 1/2 quart crock pot. Add onion and remaining ingredients. Cover and cook on HIGH setting 5 hours or until roast is tender. Or, cover and cook on HIGH setting 1 hour; reduce to LOW setting and cook 7 hours.

Slice meat to serve. Serves 8. - 5 WW points

2Pts Meatballs

1 pound 93% lean ground beef
1 cup uncooked oats (regular or quick-cooking)
1 egg
1 envelope onion soup mix


Mix and form into 42 (1-inch) balls (about a tablespoon each). Bake at 350 degrees F for 15 minutes or until no longer pink in the middle.


Makes 42 (1-inch) meatballs - 2 meatballs equal 1 point

NOTE: These meatballs freeze well.

2Pts Peach Yogurt Pops

1 1/2 cups sliced fresh peaches
1 cup low fat or fat free plain yogurt
1/4 cup liquid honey


Combine peaches and yogurt in blender. Begin to process. While processing, add in a slow stream. Process until smooth. Pour into Popsicle molds. Insert Popsicle sticks. Freeze until firm.

.

For 6 servings: 92 calories, 0.6 g fat, cholesterol 2 mg. sodium 30 mg. carbs. 91.2 g., fiber 0.9. - Weight Watcher Points: 2

2Pts Jell-O Yogurt Dessert

1 small box sugar-free Jell-O
1 cup boiling water
1 (6 ounce) container Yoplait Light Fat
Free Yogurt

Dissolve the Jell-O in. Use a whisk to blend in yogurt until well blended. Chill until set.
A favorite combination is raspberry Jell-O and raspberry yogurt. Use your imagination!

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Yield: 2 servings - 2 WW points per serving

3Pts Weight Watcher Cobbler

2 (16 ounce) bags of any frozen fruit
1 (18.25 ounce) box yellow cake mix
1 (12 ounce) can diet Sprite or diet 7-Up


Place both bags of frozen fruit into a 13 x 9-inch baking dish (do not thaw). Sprinkle DRY cake mix over the top of frozen fruit. Pour entire can of diet Sprite or diet 7-UP over mixture. Cover with foil and bake 20 minutes at 350 degrees F. Uncover and bake an additional 40 minutes.
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Yields 12 servings.
1 serving equals. - 3 WW points.

Saturday, November 28, 2009

Burger King's WW Point Guide

Burgers and Sandwiches Points
  • Hamburger small 7
  • Cheeseburger, small 9
  • Bacon Cheeseburger 10
  • Double Cheeseburger 14
  • Bacon Double Cheeseburger 15
  • WHOPPER JR. Sandwich 10
  • WHOPPER JR. Sandwich, without mayonnaise 7
  • WHOPPER JR. with cheese Sandwich 11
  • WHOPPER JR. with Cheese Sandwich, without mayonnaise 9
  • WHOPPER Sandwich 16
  • WHOPPER Sandwich without mayonnaise 12
  • WHOPPER with Cheese Sandwich 19
  • WHOPPER with Cheese Sandwich, without mayonnaise 14
  • DOUBLE WHOPPER Sandwich 23
  • DOUBLE WHOPPER Sandwich without mayonnaise 18
  • DOUBLE WHOPPER with Cheese Sandwich 25
  • DOUBLE WHOPPER with Cheese Sandwich without mayo. 21
  • BIG KING Sandwich 16
  • BK BROILER Chicken Sandwich 12
  • BK BROILER Chicken Sandwich without mayonnaise 8
  • Chicken Sandwich 17
  • Chicken Sandwich without mayonnaise 11
  • Chick ‘N Crisp Sandwich 11
  • Chick ‘N Crisp Sandwich without mayonnaise 8
  • BK BIG FISH Sandwich 17
Chicken Tenders and Sauces Points
  • Chicken Tenders, 4 pieces 5
  • Chicken Tenders, 5 pieces 6
  • Chicken Tenders, 8 pieces 9
  • Barbecue Dipping Sauce, (1 packet) 1
  • Honey Flavored Dipping Sauce, (1 packet) 2
  • Honey Mustard Sauce, (1 packet) 2
  • Ranch Dipping Sauce, (1 packet) 5
  • Sweet & Sour Dipping Sauce, (1 packet) 1
Side Orders Points
  • French Fries, 1 small serving 6
  • French Fries, 1 medium serving 9
  • French Fries, 1 king size serving 13
  • Onion Rings, 1 medium serving 8
  • Onion Rings, 1 king size serving 13
Chicken Tenders and Sauces Points
  • Chicken Tenders, 4 pieces 5
  • Chicken Tenders, 5 pieces 6
  • Chicken Tenders, 8 pieces 9
  • Barbecue Dipping Sauce, (1 packet) 1
  • Honey Flavored Dipping Sauce, (1 packet) 2
  • Honey Mustard Sauce, (1 packet) 2
  • Ranch Dipping Sauce, (1 packet) 5
  • Sweet & Sour Dipping Sauce, (1 packet) 1
Breakfast Points
  • Biscuit 7
  • Biscuit with Egg 9
  • Biscuit with Sausage 12
  • Biscuit with Sausage, Egg & Cheese 16
  • Cini-minis (without vanilla icing), (4 rolls) 11
  • Vanilla Icing Dip for Cini-minis (2 Tbsp) 2
  • CROISSAN’WICH with Sausage Egg and Cheese 14
  • CROISSAN’WICH with Sausage and Cheese 12
  • French Toast Sticks, without syrup (5 sticks) 10
  • A.M. EXPRESS DIP (2 Tbsp) 2
  • A.M. EXPRESS Grape or Strawberry Jam, (1 Tbsp) 1
  • Hash Brown Rounds, small 6
  • Hash Brown Rounds, large 10
Shakes and Desserts Points
  • Chocolate Shake, small 7
  • Chocolate Shake, syrup added, small 8
  • Chocolate Shake, medium 9
  • Chocolate Shake, syrup added, medium 12
  • Strawberry Shake, syrup added, small 8
  • Strawberry Shake, syrup added, medium 11
  • Vanilla Shake, small 7
  • Vanilla Shake, medium 9
  • Dutch Apple Pie 7
So When The Little Ones What To Go To McDonald's Or Burger King You Can Too But Don't Waste Your Points. This Is What I Do, I Order A Hamburger - 6 Points And Diet Coke Or Bottle Water (I Usually Bring My Own) And Bring My Own Garden Salad In A Glad Container. The First Couple Of Times The Smell Of McDonald's And Burger King Will Temp You But After You Do It For A Couple Of Times Your Fine, Trust Me!!
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McDonald's WW Points Guide

Sandwiches Points
  • Hamburger 6
  • Cheeseburger 7
  • Quarter Pounder 10
  • Quarter Pounder with Cheese 13
  • Grilled Chicken Deluxe 10
  • Grilled Chicken Deluxe , without Mayonnaise 6
  • Crispy Chicken Deluxe 11
  • Big Mac 13
  • McChicken 12
  • Mc D.L.T 14
  • McLean Deluxe 7
  • MeLean Deluxe with Cheese 8
  • Mc Rib 12
  • Arch Deluxe 13
  • Arch Deluxe with Bacon 14
  • Filet-o-Fish 11
  • Fish Filet Deluxe 13
Chicken McNuggets & Sauces Points
  • Chicken McNugget, 4 pieces 5
  • Chicken McNuggets, 6 pieces 7
  • Chicken McNuggets, 9 pieces 11
  • BBQ Sauce, 1 packet 1
  • Honey, 1 packet 1
  • Honey Mustard, 1 packet 1
  • Light Mayonnaise, 1 packet 1
  • Sweet 'N Sour Sauce, 1 packet 1
French Fries Points
  • small French Fries 5
  • Large French Fries 10
  • Super Size French Fries 12
Salads & Dressings Points
  • Grilled Chicken Salad Deluxe, without dressing 2
  • Caesar Salad Dressing, 1 packet 4
  • Garden Salad, without dressing 0
  • Fat-Free Herb Vinaigrette Salad Dressing, 1 PACKET 1
  • Ranch Salad Dressing, 1 packet 6
  • Reduced-Calorie Red French Salad Dressing, 1 packet 4
Shakes & Desserts Points
  • Shakes - chocolate, vanilla or strawberry 8
  • McDonaldland Cookies, 1 packet 4
  • Chocolate Chip Cookies 4
  • Baked Apple Pie 6
  • Vanilla Reduced Fat Ice Cream Cone 3
  • Hot Carmel Sundae 8
  • Hot Fudge Sundae 8
  • Strawberry Sundae 6
  • Fruit'n'Yogurt Parfait 7
  • M&M McFlurry 14
  • Butterfinger McFlurry 14
  • Nestle Crunch McFlurry 14
  • Oreo McFlurry 13
Danishes & Muffins Points
  • Lowfat Apple Bran Muffin 6
  • Apple Danish 8
  • Cinnamon Roll 9
  • Cheese or Raspberry Danish 10
Breakfast Points
  • Egg McMuffin 7
  • Sausage McMuffin 9
  • Sausage McMuffin with Egg 11
  • English Muffin 2
  • Biscuit 7
  • Bacon, Egg & Cheese Biscuit 12
  • Sausage Biscuit 12
  • Sausage Biscuit with Egg 14
  • Sausage, 1 patty 5
  • Scrambled Eggs 4
  • Hash Browns 3
  • Hotcakes, without syrup & margarine 7
  • Hotcakes, with 2 pats margarine & 1 packet syrup 13
  • Breakfast Burrito 8
So When The Little Ones What To Go To McDonald's Or Burger King You Can Too But Don't Waste Your Points. This Is What I Do, I Order A Hamburger - 6 Points And Diet Coke Or Bottle Water (I Usually Bring My Own) And Bring My Own Garden Salad In A Glad Container. The First Couple Of Times The Smell Of McDonald's And Burger King Will Temp You But After You Do It For A Couple Of Times Your Fine, Trust Me!!
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Friday, November 27, 2009

Menu For A 20 WW Points Day

Breakfast
2 slices of whole wheat bread - 2 points
1 Banana -
2 points
(slice the banana and place it on the bread or hot toast)
1 small apple -
2 points
as much ice water or diet pop as you need - 0 points
.
Lunch
1 bagel - 4 points
2 tbs cream cheese - 2 points

1 cup grapes - 1 point
as much ice water or diet pop as you need - 0 points
.
Supper
3 chicken drumsticks NO SKIN!! - 3 points
1 plum tomato sliced - 0 points
1 half cup muchrooms - 0 points
1 cup green beans - 0 points

1 diet pop muffin - 2 points
as much ice water or diet pop as you need - 0 points
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I Need A Chocolate Fix 2 Point Recipe

DIET COKE CUPCAKE RECIPE
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1 package chocolate cake mix
12 ounce diet cola

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Directions
Combine cake mix and can of diet soda; cook as per directions on cake box. Makes 24 cupcakes.
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These are so delicious and when you need that chocolate fix they work wonders lol
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Different variations.
1..Lemon Cake Mix and Diet Mountain Dew YUMMY
2..White Cake Mix and Diet 7-up
3..Chocolate Cake Mix and Diet Dr Pepper Or Diet Root Beer
4..Any Cake Mix and Any Flavor Diet Pop Its Your Choice
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One Point Foods List No.3

Miscellaneous
Bran, all varieties 1/3 cup (3/4 oz uncooked)
Breadcrumbs, dried, 3 Tbsp (3/4 oz)
Cornmeal mix, self-rising, 2 Tbsp (3/4 oz)
Cornmeal, uncooked, 2 Tbsp (1/2 oz)
Cream, light (coffee/table cream), 2 Tbsp. (1 fl oz)
Creamer, nondairy, 1 Tbsp powder
Creamer, nondairy, 2 Tbsp liquid (1 fl oz)
Creamer, nonfat, flavored, 2 Tbsp liquid (1 fl oz)
Flour, any type, 3 Tbsp (3/4 oz)
Half and half, 2 Tbsp (1 fl oz)
Vegetable oil, 1 tsp
Vegetable shortening, 1 tsp
Wheat germ, 3 Tbsp (3/4 oz)
Wonton skins (wrappers, 5 skins (3"x3" squares )

.
Starchy Vegetables
Chestnuts, 6 small (2 oz)
Corn on the cob, 1 small ear(5") or 4 oz
Corn, baby (ears), 1 cup
Parsnips, cooked or uncooked, 1 cup or 6 oz
Peas, green, cooked or uncooked, 1 cup or 6 oz
Squash, winter, 1 cup or 7 oz cooked
Water chestnuts, 1 cup (4 1/2 oz)
.
Beverages
Apple juice or cider, 1/2 cup (4 fl. oz)
Beer, nonalcoholic, 1 can or bottle (12 fl. oz)
Cappuccino, 5 oz
Clam-tomato juice, 1 cup (8 fl. oz)
Cocoa, hot; instant, fat-free, 6 fl. oz
Cocoa, hot, instant, no sugar added, 6 fl. oz
Cranberry juice cocktail, low-calorie, 1 cup (8fl. oz)
Cranberry juice cocktail, regular, 1/2 cup (4 fl oz)
Fruit juice, combined, any type, 1/2 cup (4 fl oz)
Grape juice, carbonated or noncarbonated, 1/2 cup (4 fl oz)
Grapefruit juice, any type, 1/2 cup (4 fl oz)
Hot chocolate, 1 cup fat free
Nectar, any type, 1/2 cup (4 fl oz)
Orange-grapefruit juice, 1/2 cup (4 fl oz)
Orange juice, any type, 1/2 cup (4 fl oz)
Pineapple juice , 1/2 cup (4 fl oz)
Prune juice, 1/2 cup (4 fl oz)
Tangerine juice, 1/2 cup (4 fl oz)
Wine, light, low-alcohol, or nonalcoholic, 1 small glass
Or 1/2 cup (4 fl oz)
.
Snacks
Crackers, 7 fat-free crackers (3/4 oz)
Popcorn, light, microwave-popped, 3 cups
Popcorn, plain, hot-air popped, 3 cups
Pretzel sticks, 23
Pretzel twists , 8 small
Seeds, pumpkin or sunflower, 1 Tbsp
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Sweet Stuff
Biscotti, 3 sm. (1 regular) fat free
Candied fruit, any type, including citron, pineapple,
And gingerroot, 1 Tbsp or 1/2 oz
Cookies, gingersnap, 2 (1/2 oz)
Cream, whipped, 1/4 cup (1 oz)
Fortune cookie, 1
Fructose, 1 Tbsp
Fruit juice bar, frozen, 1
Fruit juice bar, no sugar added, frozen, 2
Fruit pop, frozen, 1 bar (1 3/4 fl oz)
Honey, 1 Tbsp
Ice cream cone, plain or sugar, 1 small
Ladyfingers, store-brought, 1 large or 2 small (1/2 oz)
Lollipop, 1 (2 1/4" diameter)
Marshmallows, 2 medium (1/2 oz)
Molasses, light or blackstrap, 1 Tbsp
Sugar, any type, 1 Tbsp
Syrup, low-calorie, 2 tbsp
Syrup, regular, any type, 1 Tbsp
Topping, fudge, regular or fat-free, 1 Tbsp
Topping, pineapple or strawberry, 1 tbsp
Topping, whipped, dairy or nondairy, 1/4 cup (1/2 oz)
Weight Watchers chocolate mousse bar, 1
.
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One Point Foods List No.2

Cereals

Cereal, cold, bran flakes, 1 cup
Cereal, cold, high fiber (10g or more fiber per 1/2 cup)
Cereal, cold, puffed, 1 1/2 cups
Cereal, cold, shredded wheat, 1 biscuit

Quaker Corn Bran, 3/4 cup

.

Spreads & Condiments

Almond butter, 1 tsp
Butter, regular or whipped, 1 tsp
Chutney, 1 Tbsp
Cream cheese, light or whipped, 2 Tbsp (1 oz)
Cream cheese, nonfat, 4 Tbsp (2 oz)
Cream cheese, regular, 1 Tbsp (1/2 oz)
Fruit butter, any type, 1 Tbsp
Jam , jelly or preserves, 1 Tbsp
Ketchup, 1/4 cup
Margarine , fat-free, 4 Tbsp
Margarine, reduced-calorie (tub), 2 tsp
Margarine, reduced-calorie (stick), 1 1/2 tsp
Margarine, regular, 1 tsp
Margarine, squeeze, 1 tsp
Mayonnaise, fat-free, 4 Tbsp
Mayonnaise, reduced-calorie, 2 tsp
Mayonnaise, regular, commercial and homemade, 1 tsp
Olives, 10 small or 6 large (1 oz)
Peanut butter, 1 tsp
Pickles, sweet, 2 large
Salad dressing, fat-free (except Italian), 2 Tbsp
Salad dressing, reduced-calorie, Italian, 2 Tbsp
Sour cream, light, 3 Tbsp
Sour cream, nonfat, 1/4 cup
Sour cream, regular, 1 Tbsp
Spreadable fruit, 1 1/2 Tbsp
Sweet and sour sauce, 2 Tbsp

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Prepared Foods
Beans, 1/2 cup fat free refried
Beets, pickled, 1/2 cup
Onion soup mix, 1 cup prepared or 1/2 envelope
Poi, 1/3 cup cooked (3 oz)
Potato flaked (instant mashed potatoes), 1/3 cup (3/4 oz)
Uncooked
Potato pancake, frozen, 1 (2 oz)
Potatoes O'Brien, frozen prepared w/o fat) 1 cup (4 1/4 oz)
Potatoes, hash-brown, frozen (no fat added), 4 oz
Sushi, maki (vegetables and rice rolled in seaweed) 4 pcs.
Yogurt and cucumber salad, 1/4 cup
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One Point Foods List No.1

FRUIT

Apple, dried, 1/4 cup (3/4 oz.)
Apple, fresh, 1 (4oz)
Apples, crab, 2 oz or 1/2 cup
Apples, mountain, 3 (2" x 1 7/8")
Applesauce, unsweetened, 1 cup (8 oz)
Apricots, 6 dried halves (3/4 oz)
Apricots, fresh, 3 (4 oz)
Blackberries, 1 cup (5 oz)
Blueberries, 1 cup (5 oz)
Boysenberries, 1 cup (5 oz)
Breadfruit, uncooked, 1/3 cup (3 oz)
Cantaloupe, 1/4 melon (8 oz) or 1 cup (5 1/2 oz)
Cherries, fresh, 1 cup (5 1/2 oz)
Cranberries, fresh, 1 cup (4 oz)
Currants, fresh, 1 cup (4 oz)
Dates, fresh, 2 (3/4 oz)
Elderberries, 1 cup (5 oz)
Fig, dried, 1 (3/4 oz)
Fig, fresh, 1 (2 oz)
Gooseberries, 1 cup (5 oz)
Grapefruit sections, 1 cup (9 oz)
Grapes, 1 cup, 20 small, or 12 large
Green papaya, 1 cup
Guava, 1 (4 oz) or 1/3 cup pulp
Honeydew melon, 1/8 (6 oz) or 1 cup
Kiwi fruit, 1 (4 oz)
Kumquats, 10 small or 5 medium (3 oz)
Mandarin orange, fresh, 1 (6 oz)
Melon balls, 1 cup (6 oz)
Mulberries, 1 cup (4 oz)
Nectarine, 1 (4 oz)
Orange sections, 1 cup (6 oz)
Orange, 1 (5 oz)
Papaya, 1/2 (8 oz) or 1 cup (5 oz)
Passion fruit, 3 (3 oz)
Peach, fresh, 1 (6 oz)
Pear, fresh, 1 (5 oz)
Plums, 2 (4 oz)
Prickly pear (cactus pear), 1 (5 oz)
Prunes, 2 (3/4 oz)
Raspberries, 1 cup (4 oz)
Strawberries, fresh or frozen (unsweetened), 1 cup
Tangelo, 1 (7 oz)
Tangerine, 1 (6 oz)
Watermelon, 2" slice or 1 cup (5 1/2 oz)

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Breads

Bread, high fiber (3 grams or more dietary fiber per slice),
1 slice (1 oz)
Breadsticks, 2 long or 4 short
Cocktail (party-style) bread, any type, 2 slices (3/4 oz)
Crisp breads, 3/4 oz
Flat breads, 3/4 oz
Matzo farfel, 1/4 cup (1/2 oz)
Melba toast, all varieties, 6 rounds or 4 slices (3/4 oz)
Oyster crackers, 20 (1/2 oz)
Pita, any type, 1 small or 1/2 large (1 oz)
Reduced-calorie, any type , 2 slices (1 1/2 oz)
Rice cakes, any type, 2 (3/4 oz) or 6 mini

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Sauces & Soups

SAUCES
Barbecue sauce, 1/4 cup
Chili sauce, green, 1/4 cup
Chili sauce, red, 1/4 cup
Cocktail sauce , 1/4 cup
Duck Sauce , 1 Tbsp
Gravy, beef, chicken, or turkey, canned, 1/4 cup
Pizza sauce, 1/4 cup (2 oz)
Spaghetti sauce, bottled, any type, reduced-fat,
1/2 cup (4 1/2 oz)
Spanish sauce, 1/2 cup
Teriyaki sauce , 1/4 cup

SOUPS
Chicken noodle soup, canned, 1 cup
Chicken soup, without matzo balls, 1 cup
Egg drop soup, 1 cup

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Protein Sources

Anchovies, 6 (3/4 oz) or 1 tsp. Paste
Bacon, 1 slice crisp
Beans, dry 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Bison/Buffalo meat, 1 oz.
Cheese, 1 fat free slice
Cheese, cottage, 1%,2%,or nonfat, 1/3 cup (2 3/4 oz)
Cheese, hard 3 Tbsp. Shredded, 2 Tbsp. Grated or 3/4 oz
Cheese, Neufchatel, 1 Tbsp (1/2 oz)
Cheese, nonfat, hard or semisoft, 1 slice, 1 (1") cube, 3 Tbsp
Shredded, 2 Tbsp grated, or 3/4 oz
Cheese, pot, 1/3 cup
Cheese, ricotta, nonfat, 1/3 cup
Cheese, soy, nonfat, 1 slice, 1 (1") cube, 3 Tbsp shredded,
2 Tbsp grated, or 3/4 oz
Chicken drumstick, cooked, without skin (with bone), 1 (1 1/2 oz)
Chicken roll luncheon meat, 1 slice (1 oz)
Chickpeas, dry, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Clams, cooked, 1/2 cup (2 oz)
Crabmeat, cooked, 1/2 cup (2 oz)
Crayfish, cooked, 1/2 cup (2 oz)
Egg substitute, fat-free, 1/4 cup
Egg whites, 3
Fat-free luncheon meat, 6 slices
Fish, fresh, flaked, 1/2 cup
Frankfurter, beef, pork or turkey, fat free, 1
Gefilte fish, 1 piece (1 1/2 oz)
Goose, wild, cooked, 1 oz
Lentils, dry, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Lobster meat, cooked 1/2 cup (2 oz)
Luncheon meat, lean (less than 2 grams fat per oz), 1 slice or 1 oz
Mussels, cooked, 1/2 cup (2 oz)
Oysters, cooked, 1/2 cup (2 oz)
Peas, dry, black-eyed, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Peas, dry, split, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked
Pheasant, cooked, 1 oz
Quail, cooked, 1 oz
Salmon, smoked, 1 oz
Sashimi, 4 pieces (except salmon or mackerel)
Scallops, cooked, 1/2 cup (2 oz)
Shrimp, cooked, 1/2 cup (2 oz)
Smelt, cooked, 1 oz
Soybeans, dry, 1/3 cup or 2 1/2 oz cooked or
3/4 oz uncooked
Squab, cooked, 1 oz
Sweetbreads, cooked, 1 oz
Tempeh (fermented soybean cake), 1/4 cup (1 oz)
Textured vegetable protein, 1/3 cup (3/4 oz dry)
Tripe, cooked, 1 oz
Turkey roll, 1 slice (1 oz)
Vegetarian breakfast patty (sausage-type), 1 (1 oz)
Venison, cooked, 1 oz
Whitefish, smoked, 2 oz

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Zero Point Food List

Baking…..
Arrowroot powder, 1 tsp
Baking powder, 1 tsp
Baking Soda, 1 tsp
Bran, corn, 1/4 cup
Bran, Wheat, 1/4 cup
Clam Juice, 1/2 cup
Cocoa powder, 3 tbsp
Coconut, 1 tsp
Sunflower seeds, 1 tsp
Beverages
Coffee substitute, 1 tsp
Coffee (black), 1 cup
Club Soda, 1 can
Tea, black, 1 cup
Vegetable juice, 1/2 cup

.

Condiments…..
Bacon Bits, 1 tsp
Barbecue Sauce, 1 tbsp
Capers, 1 tbsp
Caraway seeds, 1 tbsp
Chili sauce, 1 tbsp
Chives, 1 tbsp
Creamer (fat free), 1 tbsp
Salad Dressing (non creamy, fat free), 2 tbsp
Salsa (fat free), 2 tbsp
Sunomono, 1/2 cup

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Dairy…..
Egg White, 1
Fruit
Bitter melon (balsam-pear), 1 cup
Carob (algarroba), 1 tsp
Maraschino Cherry, 1
Kiwifruit, 1 medium
Orange, 1 small
Passion fruit, 3
Peach, small or medium

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Snacks…..
Vanilla Wafers, 1
Soups
Borscht, low-cal, 1 cup
Bouillon or broth, 1 cup
Onion mix, 1 cup

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Vegetables…..
Artichoke, 1 med
Arugula (roquette), 1 cup
Asparagus, 1 cup
Beans, Green, 1 cup
Beans, Wax, 1 cup
Beans, Black sauce, 1 tsp
Broccoli, 1 cup
Brussels Sprouts, 1 cup
Cabbage, 1 cup
Cardoon, 1 cup
Carrots, 10 baby
Carrots, 1 cup or 2 large
Cauliflower, 1 cup or lg head
Celeriac, 1 cup
Celery, 1 cup or stalk
Chard, 1 cup
Chicory, 1 cup
Cucumber, 1 cup
Lettuce, 1 cup
Mushrooms, 1 cup
Okra, 1 cup
Onion (uncooked), 1 cup
Radishes, 1 cup
Spinach, 1 cup
Squash, 1 cup
Stir-fry (no sauce), 1 cup
Tomatoes, 1 cup
Turnips, 1 cup
Zucchini, 1 cup

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