Types of Foods Allowed on the Weight Watchers Diet
1. Fruits and Vegetables
- What You Can Eat: Most fruits and veggies are low in points, so you can enjoy them freely.
- Examples: Apples, bananas, berries, spinach, carrots, and broccoli.
2. Lean Proteins
- What You Can Eat: Choose proteins that are low in fat and high in nutrients.
- Examples: Chicken breast, turkey, tofu, tempeh, fish, and eggs.
3. Whole Grains
- What You Can Eat: Whole grains are a great source of fiber and help keep you full.
- Examples: Quinoa, brown rice, whole wheat bread, and oatmeal.
4. Dairy and Dairy Alternatives
- What You Can Eat: Both traditional dairy and plant-based options are allowed, especially the low-fat ones.
- Examples: Low-fat yogurt, skim milk, almond milk, and cheese.
5. Healthy Fats
- What You Can Eat: Enjoy fats in moderation, focusing on the healthier kinds.
- Examples: Avocados, nuts, seeds, and olive oil.
6. Legumes
- What You Can Eat: Beans and lentils are packed with protein and fiber.
- Examples: Black beans, chickpeas, and lentils.
7. Snack Foods
- What You Can Eat: Healthy snacks are encouraged, just keep an eye on portions.
- Examples: Air-popped popcorn, low-fat string cheese, and fruit slices.
8. Treats and Indulgences
- What You Can Eat: You can enjoy treats, as long as they fit within your points budget.
- Examples: Dark chocolate, low-calorie ice cream, and baked goods.
Types of Meals Allowed
1. Breakfast
- Ideas: Greek yogurt with berries, scrambled eggs with spinach, oatmeal with nuts and fruit.
2. Lunch
- Ideas: Grilled chicken salad, vegetable soup, quinoa and black bean bowl.
3. Dinner
- Ideas: Baked salmon with steamed vegetables, stir-fried tofu with brown rice, turkey chili.
4. Snacks
- Ideas: Hummus with veggie sticks, fruit, a handful of almonds.
5. Desserts
- Ideas: Baked apple with cinnamon, a small piece of dark chocolate, fruit sorbet.
6. Special Occasions
- Ideas: You can have special meals and treats as long as they fit within your points. Think dining out or celebrating with a favorite dish.
| Type | What You Can Eat | Examples |
|---|---|---|
| Fruits and Vegetables | Low in points, great for health. | Apples, bananas, spinach, carrots. |
| Lean Proteins | Low-fat and nutrient-rich. | Chicken breast, tofu, fish, eggs. |
| Whole Grains | Full of fiber and keeps you full. | Quinoa, brown rice, oatmeal. |
| Dairy and Alternatives | Low-fat or plant-based options. | Low-fat yogurt, almond milk, cheese. |
| Healthy Fats | Enjoy in moderation. | Avocados, nuts, olive oil. |
| Legumes | Protein and fiber-rich. | Black beans, lentils, chickpeas. |
| Snack Foods | Healthy options for in-between meals. | Air-popped popcorn, fruit slices, low-fat cheese. |
| Treats and Indulgences | Enjoy in moderation within your points budget. | Dark chocolate, low-calorie ice cream. |
The Weight Watchers diet makes it easy to eat a wide variety of foods while staying on track with your goals. Whether it’s fruits, lean proteins, or even an occasional treat, you can enjoy a balanced diet that fits your lifestyle.