Healthy FoodWeight Loss

Do’s & Dont’s Of Weight Watchers (WW) Diet + One Day Sample Menu

What Can I Eat on Weight Watchers Diet?

To meet your SmartPoints target, you don’t need to cut out foods entirely, but it pays to eat more of those that cost you less points. In fact, Weight Watchers notes that 200 healthy foods cost zero points. Those include:

  • Fruits
  • Veggies
  • Eggs
  • Skinless chicken breast
  • Fish
  • Seafood
  • Corn
  • Beans
  • Peas

What Can’t I Eat on Weight Watchers Diet?

No foods are off-limits on the Weight Watchers diet, though you can eat more healthier foods than unhealthy ones (like candy bars) and still stay within your target.

What Foods Should I Limit on Weight Watchers Diet?

You can have dessert and heavier meals, but only in moderation to meet your SmartPoints target. Here are some examples of what you should limit:

  • Butter
  • Pizza
  • Fast food
  • Hamburger or cheeseburger
  • Bratwurst
  • Cake
  • Pie
  • Ice cream (sugar-free will cost you less points)
  • Soda (non-diet)
  • Alcohol

WW (Weight Watchers) Diet Meal Plan

Here’s a one-day menu of typical Weight Watchers meals, with corresponding SmartPoints values in parentheses.

Breakfast

Spinach and Feta Scramble – 2 SmartPoints Total

  • 2 cup(s) fresh spinach, chopped (0)
  • 2 Tbsp roasted red peppers (packed in water), chopped (0)
  • 2 large egg(s) (0)
  • 2 Tbsp crumbled feta cheese (2)
  • 2 tsp dill, fresh, chopped (0)

Snack

Cheese, Nut and Fruit Plate – 4 SmartPoints Total

  • 1 cup(s) grapes, red variety (0)
  • 2 oz low fat cheddar or colby cheese, thinly sliced (2)
  • 10 item(s) almonds (2)

Lunch

Middle Eastern Lunch Plate – 5 SmartPoints Total

  • 1/3 cup(s) fresh tomato(es), (chopped) (0)
  • 1/3 cup(s) cucumber(s), (chopped) (0)
  • 1/3 cup(s) uncooked red onion(s) (0)
  • 1 Tbsp fresh lemon juice (0)
  • 2 tsp fresh mint leaves, (chopped) (0)
  • 1 pinch table salt (0)
  • 1 pinch black pepper (0)
  • 1 small whole wheat pita(s), (cut into wedges) (2)
  • 1/4 cup(s) store-bought hummus (3)
  • 1 item(s) whole hard boiled egg(s), (sliced) (0)

Snack

Sundried Tomato-White Bean Dip – 1 SmartPoints Total

  • 1/3 cup(s) canned white beans, rinsed and drained (0)
  • 2 medium sun-dried tomatoes (without oil) (0)
  • 1 tsp olive oil, extra virgin (1)
  • 1/2 tsp minced garlic (0)
  • 1/4 tsp dried oregano, or less to taste (0)
  • 1 pinch table salt (0)
  • 1 pinch black pepper (0)
  • 1 item(s) uncooked bell pepper(s), any color, cut into strips (0)

Dinner

Burger and Slaw – 10 SmartPoints Total

  • 1 1/2 cup(s) broccoli slaw, (packaged) (0)
  • 1/2 cup(s) fresh apple(s), (cut into julienne) (0)
  • 1 medium uncooked scallion(s), (chopped) (0)
  • 2 Tbsp low-fat vinaigrette salad dressing (1)
  • 1 Tbsp sliced almonds (1)
  • 3 oz cooked 95% lean ground beef, (burger) (3)
  • 2 piece(s) lettuce (0)
  • 2 slice(s) fresh tomato(es) (0)
  • 1 item(s) whole-wheat English muffin(s) toasted (4)
  • 2 tsp mustard (0)
  • 2 tsp ketchup (1)

Dessert

Yogurt with Fresh Berries – 0 SmartPoints Total

  • 1 cup(s) fat-free plain Greek yogurt (0)
  • 1/2 cup(s) fresh blueberries (0)
  • 1 tsp lemon zest, or to taste (0)
Source
health.usnews.com
Show More

Related Articles