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~ In Other Words ~

 Jan Can Cook, but Doesn't Really Want To!!!


 I typically eat 18 points a day.  The Weight Watcher chart uses these guidelines for you to judge how many points to eat.  Typically, people eat mid-range of their points, but because I  don't get a lot of exercise, I stay in the lowest range.


               CURRENT WEIGHT          Daily POINTS Range

Less than 150 pounds                     18-25
150 to 174                                     20-27
175-199                                         22-29
200-224                                         24-31
225 to 250                                     26-33
Over 250 pounds                           28-35


I'm a big fan of Weight Watcher Smart Ones meals.  They're quick, relatively inexpensive (cheapest at Super Wal-Mart - $1.68) and if you add things to them, they really fill you up.

As you read through the following menu's, remember, I'm not trying to impress anyone, I'm just trying to do this as fast as possible, get full, and leave the kitchen.  This is not innovative, as far from fine dining as you can possibly get -  it is simply fast, easy, and relatively tasteful.  Sometimes I do actually cook big meals, but I've cooked so much in my lifetime, that I just would rather do other things now - so this list is SIMPLE!  And, if  you have to cook two separate meals, one for yourself, one for the family, it helps to just do it the easy way.

Just remember that you need protein if you are going to stay hunger-free.  If you just eat carbs, with no protein, you will be hungry again soon.  



Breakfast is usually 1 cup of Post Raisin Bran (1 Point)
1/2 peach, or 1/2 cup blueberries or strawberries (1/2 Point)
1/2 cup 1% milk (1/2 Point)
1 container of non-fat yogurt (2 points

Total of 4 points

If  I'm in a hurry, I'll grab a Weight Watcher Bar (Sold at Meetings) - 2 points

Fried egg sandwiches, a childhood favorite, are still good - fry an egg in a skillet sprayed with Pam, add bread and ketchup - 2 points

I toast a couple of pieces of diet toast, and then when it pops out of the toaster, I immediately put a couple of pieces of fat free Kraft cheese between it.  If I want the cheese to melt, I nuke it for a few seconds.  A great 2 point grilled cheese sandwich, plenty of protein, it keeps you full until lunch.

If  I'm desperate, I'll grab a bologna sandwich - fat free bologna - 2 points

Lately it's been a couple of pieces of whole wheat diet toast, with Parkay Butter Spray and a tablespoon of Smuckers No Sugar Blackberry Jam Spread - (10 calories per TABLESPOON)  What a points deal!  It's a one point breakfast!


My lunches are pretty standard issue stuff - 

Turkey/Chicken/Bologna Sandwich and 15 Fat Free Pringles - 3 Points

Tuna Salad Sandwich - 3 Points

Bear Creek Valley Soups - AWESOME - you find them dry in the soup section at the grocery - usually 2 POINTS per serving - flavors include Creamy Chicken, Damn Good Chili, Minestrone, Vegetable - great soups

Weight Watcher Smart Ones Meals - 

Some of my faves are:

Chicken Chow Mein - 4 Points (I usually add 1 cup of peas - 1 Point)

Santa Fe Beans & Rice - AWESOME - 5 Points (I add 3/4 cup of frozen corn - 1 point) and a salad tossed with salsa - 0 points

Tuna and Noodle Casserole - this is great with a cup of frozen peas 6 Points for all

Main Street Bistro Basil Chicken - 7 Points

Spaghetti and Meat Sauce - 5 Points 

Fat Free Ham or Bologna Sandwich, with one ounce of WOW chips - 3 points


Mesquite Chicken Breast, chopped, 1/2 head of lettuce, 1/2 cup black beans, onion, green peppers, tomatoes, 2 TBS. Catalina Free Dressing - mix all together - it's a HUGE meal for 5 points - add some salsa to the top - it's just great - add 3/4 corn for a 6 point meal - black olives, cheese - you can just play with this

Baked or barbecued  chicken, squash and other veggies cooked on George, grilled fruit - 4 points

Veggie Burger (Boca Burger) on a diet bun - baked potato  and salad - 5 points for all

Orange roughy, grilled on George Foreman,  sprayed with Lemon Pam, rice and veggies - 5-6 points

Lean 4 ounce steak, baked potato and salad - 8 points

1 can of Luck's No Fat Pinto Beans, and a couple of slices of toast - 4.5 points - and you are STUFFED!  Add a salad, and it's a great meal.

Sometimes I eat Smart Ones for dinner - Just simple things that I can fix quickly.


If you start adding all the points, you will see that I'm nowhere near 18 - so I can still add  fruit, yogurt, fudgesickles, snacks - quite a bit of food to get me to the 18 points.


Email me with your Weight Watcher questions, I'll be glad to help


"It takes 6 months to get into shape and 2 weeks to get out of shape.  Once you know this, you can stop being angry about other things in life and only be angry about this.

~ Rita Rudner