Weight Watchers community - 101 Favourite Weight-loss Recipes: Tried and tested by the WW community

Tri ed and test ed by th e Weigh tWatcher s community

Welcome to W eightW atchers

WHERE IT ALL BEGAN Jean Nidetch, the company founder , had been overweight most of her life. She had become discouraged by years of fad dieting, having tried pills, hypnosis and numerous quick -x approaches, all of which led to regained weight. She decided to seek medically backe d guidance instead, and entered a free 10- week weight- loss program called the Prudent Diet , sponsored by the New Y or k City Board of Healths obesity clinic. She lost 9 kg, but her motivation waned with the lack of peer support she had received during the program. This is when Jeans wee kly meetings with her own support group began, and the seed for WeightW atchers was planted . Jean began her own weight-loss support gr oup by inviting some of her friends to her home once a week to discuss their goals, tips and challenges for weight-loss success. As word spread and attendee numbers grew, she nally launched We ight Watchers Inc. in May 1963. The rst ocial meeting, held in a rented loft above a movie the atre in Queens, New Yor k, attracted more t han 400 attendees. The winning formula of Weig htWatchers quickl y spread across the world and to Australia in 1969 , whe re the rst meeting was held in Sydney . WHAT WE DO TODA Y We are a human-centric company powered by the worlds leading sustainable weight -loss pro gram. Having constantly evol ved in line with the latest science and member needs, weve stood the test of time, delivering a trusted program that re mains a category leader both in Australia and across the globe. WeightW atchers has r etained the number- one spot for weight loss for 12 consecutive years, as judged by an independent panel of experts in the US News & Wo rld Report. Its also backed by more than 100 clinical studies and is supported by even more incredible membe r success stories. At WW, our purpose is to inspire healthy habits for real life. While supporting members at physical locations and virtual Wo rkshops we have also built From humble beginnings to the worlds leading sustainable weight-loss progra m with over 5 million members, WeightW atche rs has come a long way since it all started more than 59 years ag o, evolv ing from one womans inspiring success story to that of many . 101 fav ourite wei ght- loss recipes

Please note: the recipes in this book hav e been revie wed by our team of qualied nutritionists to ensure that the information listed is as accurate as possible. Howe ver , people with food allergies or sensitivities should alwa ys check the ingredient information of the products they consume to ensure that they meet their dietary needs. a digital experience centred on the aw ard-winning WW app that allows people to learn healthy habits their way . In addition to food, tness, sleep and water tracking, the WW app includes ever ything from recipes and 2 4/7 WW Coach support, to a barcode scanner , meditations, and audio and video workouts, providing sup port across the pillars of food, movement, mindset and sleep. COMMUNITY A T OUR CORE Community remains at the heart of our philosophy and it is this community that dierentiates us in the market. Our network of Coaches, Ambassadors and Members live our purpose daily , encouraging and supporting each other through our community Whats t hat symbol? Our guide to nding the best recipes for your dietary needs Gluten free Recipes with this symbol either dont contain any gluten or a gluten-free substitute is av ailable. Check the ingredients list of all packaged food to be sure and take care with cross contamination. Dairy free Recipes with this symbol are free from al l dairy products or use a dairy-fr ee substitute. Vege tarian Recipes with this symbol dont contain meat or sh, but may hav e dairy products or eggs. Vegan Recipes with this symbol dont contain any animal products, including meat, dairy , eggs and other animal-derived substances. Nut free Recipes with this symbol dont contain any nuts or nut-based products. Check the ingredients list of all packaged food to be sure and take care with cross contamination. Freezer friendl y Recipes with this symbol can be kept in the free zer for a period of time. Check recipes for freezing, thawing and reheating instructions. Adds PersonalPoints Spot this symbol under a recipe? It means that the recipe contains at least 1 serving of non- starchy veggies, which may contribute to adding Points to your dail y Budget. When you track the reci pe in the WW app, any e xtra PersonalPoints will automatically be added to your Budget. platforms to pay forward the techniques and success they ve achieved with others. We are incredibly pro ud of our Members achievements and even more so of their ability to make these changes lasting and sustainable. ABOUT THIS BOOK This book features 101 of WW s highest - tracked recipe s by Members in the past year , featuring Italian, Vietnamese, Indian and Middle Eastern cuisines. From stir - fries and salads, to pies and pasta, theres something for everyo ne. Welcome to WW

Thats because we use the latest in nutritional and behavioural science to help make losing weight and keeping it o simpler . Its your journey and youre in the driver s seat, so you can live yo ur fullest life, no restrictions and no deprivation, while still losing weight. Theres truly no food thats o -l imits. Our latest WW program delivers a truly ex ible, individualised path to sustainable weight loss for every member . HOW? Now more than ever , PersonalPoints will nudge you towards healthier foods. We ve updated our algorithm using the latest nutrition science, factoring in even more nutritional elements to guide you towards foods higher in healthy fats, bre and protein, and lower in added sugars and saturated fats. Based on what you tell us you lov e to eat, our nutrition experts craft a list of Ze roPoint foods and a PersonalPoints Budget that s unique to you, your goals and what you lik e to eat. No two plans are alike which means it ts into your life, so you dont need to conform to it. You r PersonalPoints Budget is just the starting place. Fo r the rst time ever , you can earn PersonalPoints for doing healthy habits lik e drinking water , eating non-starchy vegetables and staying active, so that it feels like second nature not work. The be st part? Y ou never have to worry about running out of PersonalPoints or going hungry! Everything yo u love is on the menu. Y es , everything! PersonalPoints are included for each recipe 01 f a v o u rit e we i g h t -l o s s r e c ipes S e e p a ge 9 f o r d et a i l s 1 Heat 2 teasp o ons oil in a large, de ep non-stick frying pan ov er high heat. Co ok chicken, t urning o ccasionall y , for 5 minutes or until browne d. T ransfer to a plate. 2 Heat another 2 teasp o ons oil in same pan ov er medium heat. Co ok onion, stirring , for 5 minutes or until softene d. Add garlic and mushro oms and co ok, stirring , for a further 5 minutes or until mushr o oms ar e golden and tender . Add our and paprika and co ok, stirring , for 1 minute or until fragrant. Stir in stock and W orcestershir e sauce and bring to the boil. Ret urn chicken to pan. Reduce heat and simmer , stirring occasionall y , for 5 7 minutes, until chicken is cook e d thr ough and sauce is slightly thickened. 3 Meanwhile, heat r emaining oil in a large non-stick frying pan o v er high heat. Co ok spinach, stirring , for 1 2 minutes, until just wilted. 4 Stir sour cr eam into str ogano until combined and heated thr ough. Ser v e with spinach and rice. T O REFRIGERA TE: Stor e str ogano in a large r eusable container or transfer individual p ortions to separate r eusable containers and keep for up to 2 da ys. T o reheat, simmer gentl y in a saucepan or micr owa v e individual portions until hot, adding a little e xtra water if the sauce is to o thick. T O FREEZE: Stor e str ogano as abov e for up to 3 months. Tha w ov ernight in the fridge. Reheat as abov e. 1 tab lesp o ons o live oil 500 g skinle ss chick en breasts, cut into 1 cm thick strips 1 br o wn onion, thinl y sliced 2 g arlic clov e s, crushe d 200 g Swiss br o wn mushr o oms, slice d 100 g but ton mushr o oms, hal v ed 2 tablespo ons p lain our 1 teaspo on s w eet paprika 1 cup (250 ml) salt r educe d beef sto ck 1 tab lesp o on Worce stershir e sauce 250 g English spina ch lea v e s 2 tab lesp o ons light sour cream 200 g co ok ed br o wn rice P e rs onalP o ints ra ng e per s er v e Ther es nothing quite as comforting as cre amy str ogano. This one is made with chick en instead of b eef , for lower P ersonalP oints. S erv e s 4 / Pr ep 15 minutes / Coo k 25 minutes Chicken & mushroom strog ano Currie s, stir-fries & ste ws 101 fav ourite wei ght- loss recipes