The Weight Watchers Diet Plan in a Nutshell:

The Weight Watchers Diet Plan is a long-term approach to losing weight for good that utilizes a point system and incorporates weekly meetings for motivation, support and encouragement. There is an online option for those who cannot attend group meetings. Members learn how to make lifelong behavior modifications in eating and exercise.

The Weight Watchers Diet Program has several plans to choose from:

The Flex Plan

This diet plan is based on the original Weight Watchers program, which allows you to eat the foods you love, just in smaller quantities. Each food is assigned points based on the calories, total fat and dietary fiber. An example of the points system:

  • 1 cup broccoli = 0 points
  • 1/2 cantaloupe = 2 points
  • 1 small bean burrito = 5 points
  • 1 cup spaghetti with 1/2 cup marinara sauce = 6 points
  • 1 6-ounce steak = 8 points
  • 1 3-ounce grilled chicken breast = 3 points
  • 1/4 cup regular creamy salad dressing = 8 points
  • 1 slice bread = 2 points
  • 1 ounce chocolate = 4 points
  • 1 scoop vanilla ice cream = 4 points

On the Flex Program you will have a Daily Points Range that is based on your body weight and height. A “Points Finder” will help you calibrate the point value of what your eat, whether it be a recipe or packaged product. Slow and steady wins the race is the Weight Watchers’ philosophy.

The Core Plan

This is a new weight loss plan from Weight Watchers. Rather than counting or tracking food you focus on certain core low calorie and low fat foods such as fruits, vegetables, grains, lean meats, fish, poultry, eggs and dairy. This plan also teaches moderation and allows small treats and indulgences every now and then to keep you sane while continuing to lose weight.

Both programs emphasize exercise and adding activity to your lifestyle. All types of physical activity is also given a points value and are tracked.

Perfect for:

  • Anyone looking lose weight slowly and keep it off
  • Those who don’t like too many restrictions
  • Need a support system to succeed

Not so good for:

  • Those looking for a quick fix
  • Those who don’t like to track their eating or exercise habits

Foods You Can’t Eat:

  • No foods you can’t eat

Potential Risks:


Oodora’s Opinion:

I’ve know many people who’ve succeeded at losing weight following the Weight Watchers Diet plan. It’s perfect if you eat only the portions allowed and follow an exercise program to accelerate your weight loss. The support system is an added bonus and great for those who need a little extra push and motivation of others in the same situation. Because you learn to make positive lifestyle changes and behavior modifications the weight comes off slower and therefore you are more likely to keep the weight off in the future.

Sample Weight Watchers Meal Plan:

Sample Menu #1 : Total Points = 23

Breakfast – 6 points

  • 1 cup cooked oatmeal with 2 tablespoons of dried cranberries and 1 tablespoon honey
  • 1 cup skim milk

Lunch – 6 points

  • 1 cup low-sodium tomato soup
  • 1 fat-free vegetarian burger on a small whole grain roll (2 oz.) and 1 tablespoon mustard and 2 tomato slices
  • 1 cup cubed melon

Dinner – 6 points

  • Roasted Chicken Breast with Artichoke Pasta: ¼ cup of diced bell pepper and ¼ cup of diced onion sautéed in 1 teaspoon of olive oil over medium heat for about 2 minutes. Add 2 oz. cooked chopped chicken, ½ cup chopped, drained artichoke hearts, and spices to taste. Cook until thoroughly heated.
  • Toss with 1 cup cooked pasta
  • 1 cup steamed squash
  • 1 cup skim milk

Snacks – 5 points

  • 12 baked tortilla chips with ¼ cup salsa
  • 1 orange

Sample Menu #2 : Total points = 24

Breakfast – 5 points

  • 6 oz. fat free yogurt (flavor of choice)
  • 1 cup sliced strawberries
  • 1/2 sliced banana
  • ¼ cup low-fat granola

Lunch – 7 points

  • 1 8 –inch fat free flour tortilla spread with 1 tablespoon mustard and layered with 2 oz. sliced turkey breast, ½ cup chopped lettuce, and 2 tablespoons of reduced fat shredded sharp cheddar cheese. Roll up.
  • 1 cup chopped veggies of choice tossed with 1 tablespoon reduced calorie ranch dressing
  • 1 cup calcium-fortified orange juice

Dinner – 8 points

  • 8 oz. flounder or other white fish fillet, baked and topped with ½ cup chopped canned Italian style tomatoes
  • 2 cups steamed broccoli
  • 1 large baked sweet potato with 1 tsp. reduced calorie margarine spread or sour cream

Snacks – 4 points

  • Ice cream parfait: in parfait glass, alternate layers of ½ cup each fat free vanilla ice cream and sliced fresh strawberries or berries of choice. Top with 2 tablespoons of reduced calorie chocolate syrup.
  • 1 cup baby carrots

Sample Menu #3 : Total points = 25

Breakfast – 6 points

  • ½ cup calcium fortified orange juice
  • 1 small fat free blueberry muffin
  • 1 8 oz. cappuccino made with low fat milk

Lunch – 6 points

  • Italian cheese sandwich: top 2 slices light bread with 1 cup drained roasted peppers and 1 slice low fat provolone cheese; broil until cheese is melted.
  • 1 cup reduced sodium minestrone soup
  • 1 dill pickle

Dinner – 9 points

  • 4 oz. London broil, grilled, broiled, or baked
  • ½ cup cooked brown rice
  • 1 cup steamed cauliflower drizzled with 1 teaspoon sesame oil and 1 teaspoon sesame seeds

Snacks – 4 points

  • ½ cup fruit-flavored sugar-free gelatin
  • 1 cup canned unsweetened peaches
  • 1 cup seedless grapes
  • ½ cup low sodium tomato juice
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