A Day In the Life

By Kenneth Selke

A close family member recently asked me if I thought the Weight Watchers plan would work for him. He wants to lose weight through a lifestyle change, but his main concern was about “going hungry”; it was his biggest fear. I reassured him that I felt the same way before I began with Weight Watchers, it’s a stigma that exists about losing weight — in order to lose weight, you have to stop eating. I completely disagree with that! Throughout my journey, I’ve realized that in order for me to lose weight, I have to START eating (the right things).

I wanted to show him an example of what I eat in a given day, and why hunger isn’t a common experience for me. I wrote out my meal prep for this week, and let him see just how much I’m able to have, while staying on plan, even sneaking in a full-blown PB&J sandwich (my guilty pleasure) every day this week. I thought I’d share it with you all, and give a glimpse into what a day with 70 SmartPoints® looks like! I’ve included directions on some meals in case anyone finds interest in making the recipes themselves. (I apologize in advance, I know many people reading this may not have a daily target of 70 SmartPoints!)

Breakfast
Breakfast Sandwich, Turkey Sausage, and Banana —13 SmartPoints value
4 eggs (8 SmartPoints value)
2 slices Sara Lee 45 Calories & Delightful Healthy Multi-Grain bread (2 SmartPoints value)
2 slices tomato (0 SmartPoints value)                            
5 sprays of margarine spray (0 SmartPoints value)
3 Tbsp fat-free salsa (0 SmartPoints value)
3 Jimmy Dean Turkey Sausage links (3 SmartPoints value)
1 banana (0 SmartPoints value)

Morning Snack
Italian Turkey Scramble — 13 SmartPoints value
3 ounces cooked ground turkey (3 SmartPoints value)
1 cup chopped green bell pepper (0 SmartPoints value)
1 cup sliced mushrooms (0 SmartPoints value)
1 cup spinach (0 SmartPoints value)
½ cup marinara sauce (3 SmartPoints value)
2 oz mozzarella cheese (5 SmartPoints value)

Brown the turkey, and then add in bell pepper, mushrooms, and spinach. Sauté mixture with ¼ cup of water until veggies are soft and water is gone. Pour on marinara. Top with cheese.

Lunch
Chicken Veggie Parmesan — 8 SmartPoints value

3½ oz sliced cooked chicken breast (2 SmartPoints value)
1 cup chopped zucchini (0 SmartPoints value)
1 cup sliced mushrooms (0 SmartPoints value)
1 cup spinach (0 SmartPoints value)
Garlic Herb Mrs. Dash to taste
3 Tbsp marinara sauce (1 SmartPoints value)
2 oz Parmesan cheese (5 SmartPoints value)

In pan, mix chicken with zucchini, mushrooms, and spinach. Sauté together with ¼ cup of water and Mrs. Dash until veggies are soft and water is gone. Pour on marinara and top with cheese.

Tuna with Cucumber Bites — 2 SmartPoints value
3 oz canned tuna in water, drained (1 SmartPoints value)
1 cucumber (0 SmartPoints value)
2 Tbsp low-fat mayo (1 SmartPoints value)
Pepper to taste

Afternoon Snack
Peanut Butter & Jelly Sandwich —14 SmartPoints value
2 Tbsp peanut butter, chunky, without salt (6 SmartPoints value)
2 Tbsp jelly (6 SmartPoints value)
2 slices Sara Lee 45 Calories & Delightful Healthy Multi-Grain bread (2 SmartPoints value)

Dinner
Cottage Cheese Avocado Chicken—16 SmartPoints value
3½ oz chicken breast (2 SmartPoints value)
1 cup cottage cheese (3 SmartPoints value)
½ cup diced tomato (0 SmartPoints value)
1 avocado (11 SmartPoints value)

Dessert
Skinny Cow Ice Cream Sandwich—4 SmartPoints value
Low Fat, Cookies ’N Cream (4 SmartPoints value)

Obviously, this is a LOT of food! But when I shop, I buy in bulk, and meal prep with my wife. I get to switch up the recipes I choose week to week, and never feel deprived. I encourage anyone looking to lose weight to avoid “not eating.” Rather, avoid eating the wrong foods, and you’ll be surprised how much you can squeeze in each day, and lose substantial weight!

Follow Kenny on Connect @kdselke

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