Instructions: The Weight Watchers 1.2.3 Success Plan is based on a point system. Each food is assigned a point value based on its calorie, fat and fiber content. Each person is allowed a set number of daily points based on his or her current weight.

Here are the number of points allowed based on your current weight:

Less than 150 lbs - 18-25 pts
150 to 174 lbs - 20-27 pts
175 to 199 lbs - 22-29 pts
200 to 224 lbs - 24-31 pts
225 to 250 lbs - 26-33 pts
Over 250 lbs - 28-35 pts

Points that are unused during a given day can be saved up ("banked") to be used anytime during the next 7 days. The only rule about this is that you cant use more than 10 banked points on any one occasion. This helped to add flexibility to the plan so that we can "save up" for special occasions.

There are no forbidden foods on this plan! We each make our own choices as to how to "spend" our food points. This makes the plan very flexible for those following other ways of eating. WW 1.2.3 can be vegetarian, low carb. etc. depending on your food choices.

Generally speaking, point values are assigned to foods based primarily on their calorie content. Each point averages about 50 calories (but may be up to 75 in certain cases). Approximately a 1 pt "credit" is given for each 5 grams of fiber that a serving contains. One additional point seems to be added for every 12 or so grams of fat per food serving.

Weight Watchers provides you with a little book to help you determine the point value for a variety of basic foods. They also sell a Supermarket Companion that lists many more foods and include specific brand names and convenience foods.

One of the best things that WWs provides is a little cardboard "slide-rule" for determining the point value of any food that has a USDA label. As long as you know the portion size, calories, fat grams, and fiber gram content of a food, it is simple to determine the points. This is one of my favorite things about the 1.2.3 Success plan!

Weight Watchers International does have a recommended way to distribute your points and they suggest limiting refined sugars and eating a balanced variety of foods. They also recommend being physically active and drinking at least six 8-oz glasses of calorie-free/caffeine free beverages per day; at least half of which should be water.

Here is the recommended food group breakdown:

Food Group - Foods- Daily Points Wt (200 lbs. - 200+ lbs.

pasta,legumes,starchy vegs

poultry,fish,eggs,cheese

Milk Prod. Milk, yogurt 4-6 - 4-6

Fruits & Veggies All 0-3 - 0-3

Fats Oils,margarine,mayonnaise, 2-3 - 3-4 salad dressings,butter

Generally speaking, non-starchy vegetables are 0 points and fruits are 1 pt each (for a medium fruit). Bananas a 1 pt for HALF of A BANANA. Fruit juices are 1 pt per 4 oz serving. It is recommended that you eat at least "5 a day" from the Fruit & Veggie group.

Protein is about 1 pt per ounce for lean meats and poultry.

Skim milk and 1% are 2 points per 8 oz. serving. Sugar-Free/Fat-free yogurt is 2 pts per 8 oz. serving. Any food that has at least 25% of the RDA of Calcium may be counted as a milk serving.

High fiber "non-diet" breads are 1 pt per slice. "Diet breads" are 1 point for 2 slices.

Regular bread (white, wheat, etc.) is 2 pts per slice. Most cereals are 2 pts per cup. Bran flakes are 1 pt per cup. Hot cooked cereals are generally 2 pts per cup. Cooked pasta and plain potato are 3 pts per cup. Cooked rice varies from 3 to 5 pts per cup.

Butter, Margarine, oils and mayonnaise are all 1 point per teaspoon. Most reduced fat products in this category are 1 pt per 2 teaspoons. Nuts seem to be 1 point per 1/4 oz.(This is equiv. to 6 almonds, 1 T sliced almonds or 3 walnut halves.)

I guess that this covers most of the basics. Sorry to be so long-winded :)

Feel free to contact me with any questions.

I guess that Im pretty "gung-ho" about this "way of eating" LOL! Composing this description has really helped me tune-in to how easy this plan has been for me to adapt as my eating style has shifted over time. I originally lost about 30 lbs on a previous (more structured) WW plan back in 1996. At first, I didnt like 1.2.3 Success because I felt that there was too much flexibility (i.e. room to make "bad" choices). Since Ive been living with this plan -mostly on maintenance(since 1998, I think)- its really grown on me.

One important thing that I forgot to mention. WWs emphasizes using a journal to write down your food choices/points. I totally agree with Yvonne, recording what Im about to eat not only keeps my "honest" it helps me decide if a food is really "points-worthy" for me. Sometimes the answer varies from moment to moment. At least it helps me make an informed decision.

I hope that this treatise on WW 1.2.3 helps someone out there.

If you would like to email yourself the recipe for later use, or share the recipe with your friends or family, enter the email addresses below and this recipe will be emailed to you and others as well.