My Favorite Weight Watchers Recipes- Great Cold Lunch Ideas

This is my third recipe hub in my series on my favorite Weight Watchers recipes.  I shared my favorite “big portion” Weight Watchers recipes in the first in this series, and my favorite Weight Watchers pasta recipes in the second.  For this hub, I have shared my favorite Weight Watchers cold lunch ideas. 

I convey the recipes in terms of exchanges, which is the old Weight Watchers system, before points.  For more information on this, please refer to My Experience with Weight Watchers as my “old faithful” diet plan during my Air Force years.  I have always used the Weight Watchers Quick Start Program cookbook as my information source. 

These recipes are my modifications for cold lunches that are filling, preferably with 1 bread and 2 protein exchanges, but no more than 2 bread and 3 protein.  I am a night owl.  Even when I was forced to rise at 6 a.m., my body clock was geared toward the night.  It does not work for me to eat most of my exchanges for breakfast and lunch, then a lighter supper. 

Recipes for cold lunches in this hub: 

Curried Chicken Salad

Chicken or Turkey Rice Salad

Bean Slaw

Modified from Weight Watchers Quick Start Cookbook. 

Ingredients

¼ c low fat yogurt

1 Tbsp lemon juice

1 tsp mayonnaise

¼ tsp curry powder

1/8 tsp sea salt

1/8 tsp white pepper

3 oz diced chicken

2 Tbsp finely diced celery

1 T golden raisins

2 slices of low calorie bread (no more than 45 calories per slice), ½ English muffin (no more than 80 calories), pita, wrap, or any bread of 80 calories or less

Instructions

1- Combine yogurt, mayo, lemon juice, and spices. 

2- Add chicken, celery, and raisins. 

3- Stir to coat. 

4- Serve on bread of your choice, no more than 90 calories. 

Yield:  One serving of 3 protein exchanges, 1 bread, ½ fruit, ¼ vegetable, ½ milk, and 1 fat. 

Modified from Weight Watchers Quick Start Cookbook. 

Ingredients

4 oz diced chicken or turkey

1 c cooked rice (basmati has a low glycemic indes)

1/3 c finely diced celery

4 Tbsp finely diced onion

1 Tbsp finely diced red pepper

2 tsp mayonnaise

½ c low fat yogurt

1 ½ tsp lemon juice

½ tsp Dijon mustard

½ tsp Lawry’s garlic powder with parsley

Salt and pepper to taste

Instructions

1- In a small bowl, combine mayo, yogurt, seasonings, lemon juice, and Dijon. 

2- In another bowl, combine chicken (or turkey) and chopped vegetables. 

3-Pour yogurt mixture over meat and vegetable mixture.  Stir to thoroughly combine. 

4- Chill before serving. 

Yield:  2 servings with 2 protein exchanges, 1 bread, ½ vegetable, and 1 fat serving each. 

Modified from Weight Watchers Meals in Minutes Cookbook. 

Ingredients

1 small apple, about ¼ lb, diced

2 tsp lemon juice

2 c cabbage

6 oz small white beans, rinsed and drained

½ c shredded carrot

1 oz shredded Swiss cheese

½ c green onions, sliced (or diced sweet onion)

¼ c red bell pepper, diced

¼ c green bell pepper, diced

½ c yogurt

2 tsp mayonnaise

Instructions

1- Toss diced apples with lemon juice to coat.  This minimizes the browning. 

2- Combine with remaining ingredients. 

Yield:  2 servings with 2 protein exchanges, ½ fruit, 1 fat, ½ milk, and 1 ¾ vegetable each serving.  

Don’t let it stop you if you don’t have all of the ingredients.  I usually make it without the peppers. 

Weight Watchers--My “Old Faithful” Weight Loss Plan

My Favorite Weight Watchers Recipes-  Feel Full with Big Portions! 

My Favorite Weight Watchers Recipes-  Great Cold Lunch Ideas 

My Favorite Weight Watchers Recipes- Healthy Lunch Meals

My Favorite Weight Watchers Recipes-  Great Recipes for Weight Watchers Pasta 

My Favorite Weight Watchers Recipes-  Weight Watchers Desserts

Thanks for your support!

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