What to Know About Our Program

FORWARD INTRODUCTION

The WW PersonalPoints™ Program brings together three groundbreaking innovations to turbocharge weight-loss success: truly individualized plans (no two are the same!) for food and activity, including a customized ZeroPoint™ foods list based on what you love to eat; our newest, cutting-edge Points® algorithm, which boils down a food’s most important nutritional factors into a single number; and—a first in the weight-loss category—a formula that allows you to actually earn more Points for doing healthy things.

While losing weight isn’t only about what you eat, WW realizes the critical role it plays in your success and overall good health. Our recipes encourage a healthier pattern of eating using lots of non-starchy veggies and ZeroPoint foods to make the most of your Budget. If you have any special dietary needs, be sure to consult your healthcare professional, then adapt our recipes so they work for you.

What’s in a Points Value?

Many weight-loss programs focus only on calories. PersonalPoints does that and much more, nudging you toward foods that are higher in fiber, protein, and unsaturated fats, and lower in added sugars and saturated fats. Short of getting a PhD in food science, the PersonalPoints Program is the best way to reach your goals—and when you track our recipes in the WW app, it does all the math for you. Factors That RAISE a PersonalPoints Value

Added sugars Saturated fats (the less-good-for-you kind)

6

Factors That LOWER a PersonalPoints Value

Fiber Protein Unsaturated fats (the better-good-for-you kind)

Curious about a dish’s nutritional profile beyond the Points value? To ensure you have the info you need for personal meal planning, we’ve included nutritional information for each and every recipe, including calories, total fat, saturated fat, sodium, carbs, sugar, fiber, and protein per serving. These numbers are calculated through the WW database, which is maintained by a team of registered dietitians.

Apple-Braised Chicken,

page 66

INTRODUCTION

Zeroing In on ZeroPoint™ Foods

Forget “zero” equaling “nothing.” On WW, ZeroPoint foods are everything! These are the nutritious foods that have a PersonalPoints™ value of 0 for you. Consider them the staples that will help set you up for a healthy pattern of eating. And remember: ZeroPoint foods are personalized to your tastes! Meaning your list will probably look different than your friend’s.

It all goes back to our science-backed belief that weight-loss plans don’t work when they dictate exactly what to eat. (Think about it: No single approach to eating or weight management could work for everyone.) WW empowers you to home in on the good-for-you choices you’re already making so you can turn them into lifelong habits.

Emphasis on the word “code,” because every recipe here comes with its very own QR code. Quickly scan a recipe that piques your interest to go to the WW app, then click Save to add it to your Saved Recipes (which sit in the menu at the top-left corner). When you’re ready to start cooking, you’ll spend less time searching for a tasty meal and more time enjoying it.

Another reason for the QR code: With our program, no two plans are the same—each is as unique as you are. So the same dish may have a different PersonalPoints value for you than it does for someone else. On most of these recipes, you’ll see a range of Points values. Scan the QR code and you’ll see exactly where that recipe falls for you.

Decoding This Book

Cracking the code: Let’s give that QR code a try.

1 Aim your mobile device’s camera over the square on the page. 2 Click on the link that pops up at the top of the screen. 3 You’ll be redirected to the recipe in the WW app. 4 Edit the meal time and your serving size. 5 Tap on the Track Recipe button.

x

Gochujang Tofu & Mushrooms with Spinach,

page 163

INTRODUCTION

How Do We Determine the PersonalPoints™ Ranges That You See Next to Most Recipes?

With the WW PersonalPoints Program, everyone has their own ZeroPoint™ foods list. (Have we mentioned that no two plans are identical?) This means that the PersonalPoints value for a recipe can vary from person to person. The ranges start with the lowest number of Points a recipe could be, based on its ingredients and the max number of ZeroPoint food categories the recipe includes. For the highest end of the range, we calculate the Points value the recipe would have if none of the ingredients are on any ZeroPoint foods list.

Lowest PersonalPoints value possible

4–6

Highest PersonalPoints value possible

Greek Chicken Bowl,

page 156

What the Icons Mean

Use these symbols throughout the book to find the recipes that pair best with your needs and eating choices.

VEGETARIAN Recipes that contain no meat or meat-based foods or products, though they may contain eggs and dairy products. Be aware that some cheeses are made with animal-derived rennet, making them not vegetarian.

VEGAN Recipes that contain no meat, meat-based foods or products, eggs, dairy, or honey.

GLUTEN-FREE Recipes that contain no wheat, barley, or rye or any products made from these ingredients. For an ingredient that is typically gluten-free, double-check the label on the packaging since the ingredient could contain gluten depending on the manufacturer.

DAIRY-FREE Recipes that contain no animal-derived milk or products made with animal-derived milk.

NUT-FREE Recipes that contain no tree nuts or peanuts. For ingredients that are inherently nut-free, doublecheck the label on the packaging since they could have come into contact with nuts during processing.

CHAPTER

Pantry, Fridge & Freezer Staples

No shopping. No hassle.

Apple & Spice Overnight Oatmeal,

page 50

There are enough things standing between you and a home-cooked meal—a trafficky trip to the store needn’t be one of them. This batch of comforting recipes (from tomato soup to chocolate doughnuts) transforms on-hand staples into standout meals and snacks. All you need? Universal go-tos like canned tomatoes and beans, baking supplies, long-storage veggies (such as onions and potatoes), and fridge essentials like citrus, dairy, and eggs.