"One cannot think well, love well, sleep well, if one has not dined well."
- Virginia Woolf, A Room of One's Own
Disclaimer: The team of Weight Watchers keeps updating the program, according to the requirements/feedback of their members. The program has been updated many times, the latest one being the Weight Watchers 360° program, which was unveiled on the 3rd of December, 2012. The program teaches members how to manage their food environment, claiming that we tend to eat what we see. It also guides people on ways to control their temptation, and to avoid pleasure eating. Weight Watchers has not increased their rates for this new approach, and all the meetings, eTools, and apps are included in the total fee.

The content in this article explains the Weight Watchers program in detail. The details of the current program are exclusively available to the paid members of Weight Watchers.

On an empty stomach, there is nothing much anyone can do, can they? Food is the fundamental requirement of our body. To be precise, it is healthy food that is necessary for a quality life. Now, as the myth prevails, healthy food does not mean eating less, it means having a well-planned diet.

Out of all the meals that you have in a day, the two most important meals are breakfast and dinner. Never miss your breakfast. It gives your body the energy to get through the day. As for dinner, once you have tried these recipes, you definitely would want to have it.

From the Fresh Farm

Quinoa in Cilantro and Lime

A wonderful substitute to rice, quinoa cooked with cilantro and lime, is a well-matched side dish to your favorite Mexican food. And at just WWP+ 3, you really should not wait to grab a skillet, and try it right now!

Prep time: 15 minutes
Cooking time: 30 minutes
Serves: 6
Each serving: 132 calories, 22 g carbs, 4 g protein, 3 g fiber

You will need
  • 1 cup quinoa
  • 3 cloves of garlic, minced
  • 2 cups vegetable stock - fat free
  • 2 medium-size shallots, finely chopped
  • 2 jalapeños, seeded and chopped finely
  • 2 tbsp. lime juice
  • ⅔ cup cilantro, finely chopped
  • ½ cups green shallots/spring onions
  • 1 tbsp. olive oil
  • green chiles chopped -as per your taste
  • zest from one lime
  • salt and pepper to taste
What to do
Preparing quinoa is very easy. All you need to do is toast quinoa in a large skillet, over medium heat, for 3 - 4 minutes. The secret to any great quinoa recipe is, to toast quinoa until the edges turn brown. It adds to the flavor. Heat oil in another pot and saute garlic and shallots for 3 minutes. Add green chiles and cook for another 2 minutes. Stir in quinoa and vegetable stock in smaller quantities.

Remember, keep stirring to avoid lumps. Cover the skillet and let it simmer. Let the heat work its magic and in about 20 - 25 minutes, your quinoa will be soft, fluffy and tender.

With the help of a fork, gently fold in the remaining ingredients. Enjoy your quinoa with a dab of skimmed yogurt (optional), or as a side to a steaming casserole.

Cauliflower Delight

A twist on your simply baked cauliflower, this recipe is packed with flavors and only contains WWP+ 3. And you can try this recipe with any seasonal vegetable. Bon appétit!

Prep time: 10 minutes
Cooking time: 30 minutes
Serves: 6
Each serving: 130 calories, 11.5 g carbs, 4 g protein, 3 g fiber

You will need
  • 1 head (500 g) cauliflower florets
  • 6 - 7 cloves of garlic, smashed
  • 1 small onion, finely diced
  • ⅓ cup breadcrumbs, seasoned
  • 2 cups shredded Asiago cheese
  • 1 tsp. fresh herb of your choice
  • 2 tbsp. olive oil
  • salt and pepper to taste
What to do
Preheat oven to 450°F. Toss the florets in garlic, salt, pepper and oil and place them in a baking tray. It will be messy, but then who said you can't have fun while cooking! Bake cauliflower for 20 - 25 minutes to get a nice crust on the outside. It looks marvelous. And keep tossing them every 6 - 7 minutes to ensure even cooking. Meanwhile, in a medium skillet, heat olive oil and saute the onions until brown, stirring occasionally. Add breadcrumbs and cook them until golden. Take off the heat and stir in the herb of your liking.

When the cauliflower is cooked, top it with golden breadcrumbs and add in shredded cheese. The light brown crust on cauliflower topped with golden breadcrumbs, white cheese and fresh green herbs, the vision is delightful. Indulge yourself!

Gluten-free Store

Roasted Salmon in Honey and Mustard

While varieties of salmon are available and are very delicious, as a weight watcher, you should use pink salmon. It is less fatty as compared to other varieties of the fish. This recipe gives you a wonderfully cooked salmon and WWP+ 6.

Prep time: 10 minutes
Cooking time: 15 minutes
Serves: 4

You will need
  • 700 g pink salmon, 4 fillets, 1-inch thick each
  • 2 tbsp. honey
  • 2 tbsp. Dijon mustard
  • ¼ tsp. dry mustard
  • 1 tbsp. white wine vinegar
  • ¼ tsp. garlic powder
  • 2 tsp. fresh dill, finely chopped
  • olive oil spray
  • salt and pepper to taste
What to do
Spray a shallow baking tray with olive oil and preheat oven to 400ºF. Season salmon fillets with salt and pepper and keep aside. In a small bowl, take Dijon mustard, white wine vinegar, honey, garlic powder, dry mustard, and whisk thoroughly. Use 2 tbsp. of this mix to coat salmon fillets. Roast salmon for about 15 minutes or until it is fork-tender. Mix dill into the remaining sauce, and coat the cooked salmon with it using a spoon. Serve with garlic bread for a complete meal.

Spaghetti in Butternut Parmesan Sauce

A magical plate of butternut squash and leek puree with creamy Parmigiano-Reggiano, you get this dish at only WWP+ 7.

Prep time: 10 minutes
Cooking time: 30 minutes
Serves: 4
Each serving: 266 calories, 56 g carbs, 9.5 g protein, 9 g fiber

You will need
  • 500 g butternut squash, peeled and diced
  • 1 cup leek, diced (white part only)
  • 2 cloves garlic, minced
  • 8 oz brown rice spaghetti (gluten-free)
  • ¼ cup Parmesan cheese, shaved
  • 4 sage leaves, thinly sliced
  • 1 tbsp. butter
  • salt and pepper to taste
What to do
In a large pot, bring water to boil and add diced butternut squash. Cook until squash is tender. Using a slotted spoon, remove squash and place it in a blender. Blend it to a smooth puree. Cook pasta in another pot as per al-dente instructions on the pack.

In the meantime, melt butter in a skillet over medium heat, and saute leeks and garlic for 5-6 minutes. Add butternut puree and season with salt and pepper. Add a little pasta water, as per your liking, to get a gravy. Stir in cheese and sage leaves, and cook for another 2 minutes. Mix in pasta and coat it well with the sauce. Serve hot. Spread some Parmesan cheese if you please.

Crab Cannelloni

A low-fat version of your favorite crab cake is at your disposal at only WWP+ 5.

Prep time: 15 minutes
Cooking time: 30 minutes
Serves: 4

You will need
  • 500 g crab meat, shells removed
  • 2 green shallots, finely chopped
  • 12 cannelloni tubes
  • ½ tsp. ground nutmeg
  • 1 whole egg, beaten
  • 100 g low-fat ricotta cheese
  • ¼ cup low-fat mozzarella, grated
  • 2 cups pasta sauce (bought)
  • 1 tbsp. basil, finely chopped
  • salt and pepper to taste
What to do
This pasta recipe is really easy. All you need to do is preheat the oven to 350°F. In a bowl, mix crab meat, shallots, ricotta, egg, nutmeg, basil, salt, and pepper. Using a spoon, fill the mixture in cannelloni tubes. In a baking dish, pour ½ cup pasta sauce and arrange the cannelloni. Now pour the remaining pasta sauce over the cannelloni, sprinkle mozzarella, cover the baking tray with a foil and bake for 20 minutes. Uncover the tray and bake for another 10 minutes or until the cheese is golden. Enjoy as a full meal with fresh rocket leaves salad.

Shrimp and Veg

Tasty shrimp cooked in zucchini and tomato juices in 10 minutes! A great WWP+ 4 recipe.

Prep time: 8 minutes
Cooking time: 10 minutes
Serves: 4
You will need
  • 500 g peeled and deveined, large-size shrimps (prawns)
  • 1 medium-size zucchini, sliced (¼ inch each)
  • 1 cup cherry tomatoes, cut in halves
  • 2 tsp. garlic, minced
  • 1 tsp. oregano
  • crushed pepper and salt to taste
  • 1 tbsp. olive oil
What to do
Heat olive oil in a non-stick skillet. Make a single layer of zucchini slices and cook on either side for about 2 minutes, to get a golden crust. Take off zucchini and add shrimp into the same skillet. Saute for a minute or two and add tomatoes, oregano, garlic, salt and pepper. Cook for about 2 - 3 minutes, till the shrimp are cooked through and the tomatoes have softened. Add zucchini and cook for another 2 minutes.

For added flavor, stir in some basil leaves and lemon zest after removing the skillet from heat. Enjoy with a bowl of steamed jasmine rice!

Grilled Lamb Chops with Rosemary

Rosemary complements lamb like no other herb. At WWP+ 3, this is an absolutely must-have in your recipe diary.

Prep time: overnight advisable
Cooking time: as per liking (medium, rare, medium rare)
Serves: 4
Each serving: 123.2 calories, 1.8 g carbs, 11.9 g protein, 0.2 g fiber

You will need
  • 4 lamb chops, lean meat
  • 4 cloves crushed garlic
  • 3 tbsp. lemon juice
  • 1 tbsp. rosemary leaves
  • 1 tbsp. extra virgin olive oil
  • salt to taste
What to do
In a small bowl, mix olive oil, crushed garlic, lemon juice and rosemary leaves. Marinate lamb chops in the mixture and leave it overnight. If you are in a hurry, marinating for an hour would also do.

Place the lamb chops on medium high flame and grill as per your liking. Discard the marinate as all the flavors are soaked in the lamb chops. To seal the juices in lamb, let it rest for 5 - 6 minutes in the warmer area of your kitchen. For a complete meal, serve with garlic bread or mashed potatoes.

Pork Chops in Herb Sauce

If you have a small kitchen garden with varied herbs, then this is a recipe for you. It is easy, warm and fresh. And at WWP+ 4, you will never think twice before cooking pork chops again.

Prep time: 10 minutes
Cooking time: 30 minutes
Serves: 4
Each serving: 166.5 calories, 2.6 g carbs, 16.4 g protein, 0.2 g fiber

You will need
  • 1 tsp. unsalted butter
  • 4 pork chops, 1 inch thick with bone
  • 1 medium onion, finely diced
  • 1 cup fat-free chicken stock
  • 1 tbsp. Dijon mustard
  • crushed pepper and salt to taste
  • ¼ cup of freshly chopped parsley and chives or any herb
What to do
Season pork chops with salt and crushed pepper, and keep aside for 5 minutes. On a moderate flame, heat butter in a pan. If you want to avoid burning of the butter while it melts, add few drops of vegetable oil. Add the pork chops and raise the flame to high. Saute for 6 - 7 minutes on each side. When the chops turn brown and succulent, remove them from heat and keep in a warm place.

For making sauce, add onions in the same pan and cook for 2 - 3 minutes. Now add chicken stock and boil it until it reduces to half. Add mustard, herbs and pepper and stir in.

Place the chops in a plate and pour over the sauce. Grab a fork and enjoy your meal!

Steak in Mushroom Gravy

Surprised! Yes, a weight watcher steak dinner!! With right ingredients and holding on to oil can, this recipe is a dream come true. Who doesn't like steak? And at WWP+ 5, steak for dinner it is.

Prep time: 10 minutes
Cooking time: 30 minutes
Serves: 8
Each serving: 202.8 calories, 10 g carbs, 21.7 g protein, 1.2 g fiber

You will need
  • 500 g 93% lean ground beef
  • 500 g 93% lean ground turkey
  • 8 oz sliced mushrooms
  • 1 cup shallots, finely diced
  • 1 large egg
  • 1 large egg white
  • ½ cup breadcrumbs (dry)
  • 2 cups beef stock
  • 3 tbsp. tomato puree
  • 2 tbsp. all-purpose flour
  • 1 tsp. red wine vinegar
  • 2 tsp. Worcestershire sauce
  • ½ tsp. mustard powder
  • salt, to taste
  • ½ cup water
  • chopped cilantro, to garnish
What to do
In a pan, heat oil and saute shallots until golden brown. Mix ground beef, ground turkey, egg, egg white, ½ cup beef stock, salt and half of the sauteed shallots, in a large bowl. Make 8 oval patties. In a shallow pan, heat oil and brown both sides of the patties. Keep the patties aside.

In the same pan, add sliced mushroom and salt and cook for 2 - 3 minutes. Add the patties. Mix remaining sauteed shallots, tomato puree, Worcestershire sauce, vinegar, mustard powder, flour and remaining beef stock, in a small bowl. Pour this mix over the meat and mushrooms and cover and cook on low heat for 20 minutes. Keep stirring occasionally. Top it up with cilantro and serve hot with a side of mashed potatoes or garlic baked vegetables. Enjoy!

Grilled Chicken with Wilted Spinach

Not everyone is fond of spinach. But once you add mozzarella cheese to it, any spinach recipe turns divine. This recipe contains WWP+ 4.

Prep time: 10 minutes
Cooking time: 40 minutes
Serves: 6
Each serving: 153 calories, 4 g carbs, 24.5 g protein, 1.3 g fiber

You will need
  • 3 large chicken breasts to make 6 cutlets
  • 10 oz fresh spinach
  • 2 medium-size roasted red peppers, sliced in strips
  • 3 oz shredded part-skim mozzarella
  • 2 cloves garlic, crushed
  • olive oil spray
  • salt and pepper to taste
What to do
Preheat the oven to 400°F. Season the chicken breasts generously with salt and pepper. Spray a grill with oil and cook chicken breasts until they are no longer pink. Be careful as you do not want to spoil your meal with overcooked chicken.

Heat oil in another pan and saute garlic until golden. Add spinach, salt and pepper and cook just enough to make them soft.

Once your grilled chicken is ready, top each cutlet with equal amount of spinach, mozzarella and roasted red peppers. Bake for another 4 - 6 minutes and indulge in this heavenly delicacy.

Baked Bell Peppers Stuffed with Turkey

Turkey and Bellpepper - the perfect combination for any-time meal. And with each serving, all you get is the lingering taste and WWP+ 4. You can also use boneless lamb or chicken breasts for this recipe, instead of turkey.

Prep time: 15 minutes
Cooking time: 90 minutes
Serves: 6
Each serving: 160 calories, 19 g carbs, 15.5 g protein, 4 g fiber

You will need

For the filling
  • 250 g 99% lean ground turkey
  • ¾ cups black beans (soaked overnight), rinsed and drained
  • ¾ cups frozen corn
  • chopped jalapeño to taste
  • 1 large tomato, diced
  • 1 clove garlic, minced
  • 2 small onion, chopped
  • 2 tbsp. chopped parsley, plus more for garnish
  • 1 tsp. cumin
  • kosher salt to taste

For the peppers
  • 3 red bell peppers, cut in half lengthwise
  • ⅓ cup reduced sodium, fat free chicken broth
  • 9 tbsp. shredded reduced-fat Sargento Monterey Jack cheese
  • 1 tbsp. chopped scallions, for garnish
What to do
Heat oil in a large skillet and cook the turkey until brown. Add onion, garlic, black beans, parsley, diced tomatoes, cumin and jalapeños, mix well, cover the lid and cook for about 20 minutes. Add corn and cook on low flame for another 5 minutes, or till the liquid reduces.

Preheat oven to 350°F. Cut the bell peppers in half along the length, de-seed and remove the stem. Fill each half with ½ cup turkey mixture and keep them cut-side up in an oven-proof pan. Pour ⅓ cup chicken broth in the pan, and cover properly with a foil. Bake for 40 - 45 minutes.

Remove the foil, top each pepper with shredded cheese and bake uncovered for another 5 - 7 minutes. Top it up with freshly chopped scallion. You can use low-fat sour cream as a dip (optional).

Being an ardent follower of the program doesn't mean you cannot cook a sumptuous meal and enjoy it. Go to your kitchen and try these recipes now. Experiment with the ingredients, but keep in mind the calculation of points. And with these delicious recipes in your bag, you will soon become the queen/king of your Weight Watchers Group.