Ingredients:
- 2 large eggs (hard boiled)
- 1 can (5 ounce) white tuna (packed in water rinsed with water several times and water squeezed out to reduce sodium and sulfites)
- 2 teaspoons mayonnaise (I use Cain’s)
- 1/4 cup fat-free yogurt (Greek yogurt, I use Market Basket brand)
- 19 grams pitted olives (6 green olives, finely chopped)
- Red onion (2 slices, finely chopped)
- 1/8 to 1/4 teaspoon garlic powder (to taste)
- 1 lemon (fresh, squirt, or to taste)
- Salt and freshly cracked pepper, to taste
Nutritional
- Serving Size: 1 (139 g)
- Calories 149.4
- Total Fat – 6.9 g
- Saturated Fat – 1.5 g
- Cholesterol – 116.1 mg
- Sodium – 284.1 mg
- Total Carbohydrate – 8.9 g
- Dietary Fiber – 1.6 g
- Sugars – 4.5 g
- Protein – 14.3 g
- Calcium – 57 mg
- Iron – 1.1 mg
- Vitamin C – 28.2 mg
- Thiamin – 0 mg
Here are some tips that might help you on your weight loss journey with WW:
- Understand the Points System:
- Familiarize yourself with how WW assigns points to different foods. Foods that are higher in calories and lower in nutritional value will generally have higher points.
- Meal Planning:
- Plan your meals ahead of time to ensure you have a balance of protein, healthy fats, and carbohydrates.
- Prepare healthy snacks to have on hand when hunger strikes.
- Portion Control:
- Pay attention to portion sizes. Even healthy foods can contribute to weight gain if you eat too much of them.
- Stay Hydrated:
- Drink plenty of water throughout the day. Sometimes our bodies can mistake thirst for hunger.
- Include Lean Proteins:
- Protein-rich foods can help you feel full and satisfied. Include sources like lean meats, fish, eggs, and plant-based proteins in your meals.
- Load Up on Veggies:
- Vegetables are low in points and high in nutrients. Incorporate a variety of colorful vegetables into your meals.
- Choose Whole Foods:
- Opt for whole, minimally processed foods. They often have fewer points and are more nutrient-dense.
- Limit Added Sugars:
- Foods high in added sugars can have higher point values. Be mindful of sweets and opt for natural sources of sweetness when possible.
- Smart Snacking:
- Choose smart snacks that are satisfying but won’t use up too many points. Examples include Greek yogurt, fresh fruit, or a small handful of nuts.
- Track Your Points:
- Consistently track your food intake using the WW app or a journal. This can help you stay accountable and make adjustments as needed.
- Incorporate Physical Activity:
- Exercise can earn you additional points, and it’s essential for overall health. Find activities you enjoy to make it a sustainable part of your routine.
- Be Mindful of Zero-Point Foods:
- While many fruits and vegetables are zero points, be mindful not to overeat them. Listen to your body’s hunger and fullness cues.
- Connect with the WW Community:
- Join WW meetings or connect with the online community for support, inspiration, and tips from others who are on a similar journey.