What a WW nutritionist eats in a day
After delivering the new PersonalPoints™ Program, we asked our WW dietitian Kam to document her day on a plate. Kam shares her helpful tips and tricks so you can eat and repeat your fave dishes with seasonal tweaks and simple swaps to keep your day of eating fun, fresh and super nutritious!
What I eat for breakfast
Muesli, fruit & yoghurt
1 serve (45g) untoasted muesli with 1 cup plain, unsweetened greek yoghurt + 1 cup blueberries and strawberries + 1 soy cappuccino
There are so many reasons I love this brekkie:
- It’s quick and easy - I can throw it together in less than 5 minutes, or pop it into a container for those busy mornings on the go.
- It's nutritious - The combination of high protein yoghurt, oat-based muesli and fruit means it's got a great mix of protein, fibre and slow release carbohydrates, which keeps me feeling satisfied throughout the morning. Yoghurt is also a great source of calcium and probiotics which can support a healthy gut flora.
- It's versatile - Some days I add chia seeds and nuts, other days I’ll switch up the fruit (especially depending on the season). The combinations are endless so I never get bored!
WW member tip: If yoghurt and cottage cheese or fruits are one of your ZeroPoint™ food categories, this is a great, low Points breakfast option for you. You can also swap muesli for plain, steel cut oats if it's a ZeroPoint food on your personalised plan.
My go-to lunch
95g can tuna, ½ cup cooked brown rice and quinoa, 125g can four bean mix + 2 cups slaw mix (red and white cabbage, carrot and spring onion)
During the week, I often lean on quick lunches given my busy schedule - and this one ticks all the boxes! Using just 4 simple everyday ingredients, this colourful dish shows that healthy eating doesn’t need to be fancy or complicated!
Plus - it also stacks up nutritionally, containing a good source of protein and omega 3’s from the tuna and legumes and low GI carbohydrates and fibre from the grains and non-starchy veggies - all of which keep me feeling satisfied throughout the day.
At the start of each week, I cook a big batch of brown rice and quinoa. That way, I can combine it with my slaw ingredients in a bowl and lunch is served!
WW member tip: This lunch is a great option if fish or brown rice are ZeroPoint foods on your personalised plan. Plus you can add 2 Points to your daily Budget from the addition of non-starchy veggies!
- 2 wholegrain crackers with 1 sandwich slice reduced fat cheddar cheese, tomato and cracked pepper + baby cukes
- Snack box with non-starchy veggies, hummus, fruit and WW Choc Peanut Bliss balls
I’m a massive fan of the WW Snack Box. I like to prepare it the night before, so the next day I’ve got healthy snack options to enjoy in between my main meals. I’ll always add some type of fruit, a prepped snack like WW bliss balls and a variety of non-starchy veggies, especially crunchy ones like baby cukes, carrots and cherry tomatoes.
WW member tip: Snacking on veggies is a great way to help reach your 5 serves of veggies a day, plus it can grow your PersonalPoints Budget.
On my dinner plate
Beef stir fry - Lean beef cooked in extra virgin olive oil, garlic, soy sauce, oyster sauce and honey with brown rice noodles, carrot, broccolini and bok choy
Stir-fries are a big hit in my household as they’re quick, tasty and so versatile - you can change the flavour depending on the type of sauces or herbs you use and sub in different proteins or grains for a completely new dish! Plus - Asian cuisine is one of my absolute faves! Also, stir fries are an easy way to eat the rainbow and get a variety of nutrients across the different food groups, and make great leftovers for lunch the next day.
WW member tip: To lower the total Points value, lean into proteins that are ZeroPoint foods for you e.g. chicken breast, prawns or tofu. You could also use brown rice if this is on your personalised plan. That’s the beauty of stir-fries (and the new PersonalPoints Program) - you can personalise it based on your tastes and preferences.
Meal planning expert advice
“Fail to plan, plan to fail” is one of my favourite sayings because planning really is the key to success when it comes to losing weight or maintaining a healthy diet.
Here are my top tips when planning meals:
- Set aside 15 minutes (yes, it’s that simple!) to plan what meals and snacks you’ll enjoy for the week ahead. Weekends are usually ideal (given you have more time) - but find a day that works for your schedule. You can use a paper meal planner, or a feature like the WW Meal Planner in the WW app - the choice is yours.
- When selecting your meals and snacks, use the WW app for inspiration - there’s over 6,000 recipes to choose from, or choose recipes from a WW cookbooks! Get your kids and/or partner to choose a recipe they’d like to eat. This is a great way to involve them in the process and get them on board with healthy eating - especially the fussy eaters.
- Check what you already have in your fridge, freezer and pantry that you could use for the week. The “What’s in your Fridge” feature in the app can also help you find recipes that use the ingredients you already have on hand. This will reduce wastage and save you dollars, too!
- Remember to factor in social events or other commitments like Tuesday night swimming lessons or soccer practice. That way, you can be more realistic about what meals you’ll have time to make, or you can lean on frozen/batch cooked meals those nights versus ordering takeaway to help you stay on track.
- Lean on your ZeroPoint foods! Use them as the base of your meals and snacks or to add bulk to dishes - this will help to lower the Points values of your meals and help you keep to your daily Budget! You can search for recipes by ingredient in the WW app.
Choose a wide variety of nutritious foods across the 5 core food groups each day - as recommended by the Australian Dietary guidelines. This will ensure you are meeting your nutrient requirements!
- Fruit. Start by adding to either breakfast or snack meals.
- Vegetables and legumes/beans. These can be added to all main meals and snacks. Plus, you’ll add a Point to your Daily Budget for every cup of non-starchy veggies you enjoy!
- Protein foods e.g. lean meats, poultry, fish and plant based sources such as tofu, nuts and seeds and legumes/beans. Use these as the base of your main meals to help manage your appetite and keep you feeling satisfied throughout the day.
- Grain/cereal foods (mostly whole grain varieties) e.g. bread, rice, pasta, noodles, oats, crackers etc. These can be added in main meals or snacks - the choice is yours.
- Dairy products e.g. milk, yoghurt, cheese and/or dairy alternatives. These can be added to any meal or snack, but start by adding to breakfast meals or snacks!
- Be realistic! You don’t have to eat something different for every main meal and snack across the week. For example, I’ll often choose 2-3 breakfast meals, 2-3 snacks and rotate them across the week. I’ll also enjoy dinner leftovers at lunch times, too! Not only will this save you money and time in the kitchen, but is more sustainable for you to maintain in the longer term.