As a 5'5" woman weighing 215.8 lbs, I currently get 33 Weight Watchers Points+ for my day. I also get 49 Weekly Points, which I can choose to use or not use as I see fit, and I am also able to earn Activity Points through exercise. On days that I exercise, like, say, during the week when I wake up early for a run, I like to eat half of the activity points I earn and save the rest for the weekend. Usually I earn an average of 30 APs a week and tend to eat all of them, rarely ever dipping into those 49 Weekly Points. But I like knowing they are there just in case! On this particular day I didn't exercise, so I stayed steady at 33 Points.
Breakfast consisted of my new favorite: an Oatmeal Banana Pancake (3 PP). Topped with 1 T. of almond butter (3 PP) it is paired with 1/2 cup of 0% plain Greek yogurt (2 PP) and blueberries (0 PP). Total: 8 Points+
Three pieces of Weight Watchers string cheese (4 PP), a hard boiled egg (2 PP), grapes (0 PP), and 15 g of unsalted raw almonds (3 PP). And yes, I measure the almonds on my food scale. Total: 9 Points+
The entree is something I'm calling Pinterest Penne Rosa, because, uh, I found it on Pinterest although I used rigatoni. And skipped the shrimp. And got it to 7 servings. Right, so, one serving of that is 6 PP and with it I have natural unsweetened applesauce (0 PP) and another hard boiled egg (2 PP). Dessert are these mini rice cake things from Aldi (2 PP). Total: 10 Points+
Chocolate chip granola bar (2 PP). Total: 2 Points+
So, there you have it, what I'm eating this week. While the food may change slightly week to week, the breakdown of points is fairly accurate at this point. That is, 8 for breakfast, 10 for dinner, etc. Sometimes I may not be hungry for my afternoon snack and eat it with dinner. Or sometimes my schedule has to change and I have to eat dinner much earlier than normal so I save the afternoon snack for evening. If I'm planning a larger dinner, I have a smaller lunch or snacks. On the weekends I don't really snack, so my lunch and dinner tends to be a bit larger since I have extra points to play with.
When it comes to calculating points, whenever possible I go by the nutrition label of the actual item I'm eating. I say that because while Weight Watchers does have an extensive database of general foods, it's, well, general. Take my Greek yogurt. In the database, a 1/2 cup of "Yogurt, Greek, plain, fat-free" is 1 PP. Going by the nutrition label on the Greek yogurt I'm actually eating, a 1/2 cup is 2 PP. Oh, sure, it's only 1 point, but those points add up quickly and accurate tracking is the key to success on WW. That's why I have a food scale and measure my almonds. You can't just guess or estimate serving sizes.
Also, yes, I eat a lot of fruit. Probably more than I should, considering WW suggests a combined 3-5 servings of fruits and veggies a day. A serving size of fruit is 1/2 cup, so I eat something like 5 servings of just fruit a day. Possibly more. As I'm getting smaller, I'm trying to cut back on the fruit and incorporate more veggies. Only problem is I prefer fruit, but c'est la vie. I've lost 95 lbs eating lots of fruit so it's not some evil food you have to stay away from.
Along with the WW suggested servings, I'm bad about getting in my recommend 2 t. of healthy oil. Some weeks I'm better about it than others and while not the same thing and doesn't "count," I get lots of healthy fat from the almonds and almond butter so I don't stress out about it too much.
The flexibility with the program is one of the things I love best about WW. I can pretty much eat whatever, it's just about moderation. Because I don't feel like I'm deprived of anything, I now have a healthy relationship with food, which is something I struggled with for a long, long, long time. But now I can have pasta and dessert because I know how to be smart about it.
For example, over the weekend I was really in the mood for ice cream. I also happened to end the day with 5 Daily Points still left over. Turns out, a snack size Oreo McFlurry is only 9 Points. It was also the perfect size, anything larger would have been way too much. I mean, c'mon: what other program lets you have a freaking McFlurry and still be on point? Not that I'm eating McFlurry's every weekend. Like I said, this is all about moderation and as this was probably the first one I've had in the entire time I've been on WW, I'm not going to feel guilty about it or start that whole "Oh no, now I need to go run, like, twenty miles to work it off." Again, healthy relationship with food.
It really is a beautiful thing.
Do you follow any sort of program like Weight Watchers? Are you like me and tend to eat the same thing for several days in a row or do you need to mix it up?
Love from the ashes,