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Weight Watchers Simply Filling Food List


If you’re interested in the Weight Watchers Simply Filling Plan, here is the food list.  It focuses primarily on what they call Power Foods, that keep you fuller longer.  In addition to these foods listed below, you are allowed to eat up to 49 Points Plus during the week.  You can gain additional points that can exchanged for more food by working out.

Fruits

  • All fresh, frozen, or canned without added sugar
  • Fruit canned in its own juice (drained)
  • Fruit salad — mixed fruits with no added sugar

Vegetables

  • Most fresh, frozen or canned without added sugar or oil
  • Potatoes — white, red, sweet

Avocados are not a Power Food.

Whole grains

  • Brown and wild rice
  • Hot cereals, cooked — without added sugar, dried fruits, or nuts
    • 100% bran
    • Cream of rice
    • Cream of wheat
    • Grits
    • Oatmeal
  • Pasta, whole-wheat or other whole-grain varieties
  • Popcorn, air-popped, or 94% fat-free microwave-popped
  • Whole-grain, ready-to-eat cereals without added sugar, dried fruits or nuts, and with 4g of fiber or more per serving
  • Whole-grains such as:
    • Barley
    • Buckwheat
    • Bulgur
    • Cornmeal (polenta)
    • Whole-wheat couscous
    • Quinoa

Non-Fat Dairy and Dairy Substitutes

  • Fat-free cheeses, including fat-free cottage cheese
  • Fat-free milk and beverages made with fat-free milk, such as cappuccino or latte, as long as it’s sugar-free
  • Yogurt, fat-free, plain or flavored with artificial sweetener
  • Fat-free sour cream
  • Soy products, unflavored and plain, such as:
  • Calcium-fortified soy milk
  • Unflavored soy milk
  • Fat-free soy cheese
  • Plain soy yogurt

Lean proteins (see food list for specific cuts and grinds)

  • Beef, chicken, lamb, pork, turkey, veal: lean, trimmed, all skin removed
  • Dried beans, including canned black, cannellini, kidney, refried, and white
  • Dried peas, including black-eyed peas and split peas
  • Eggs: Whole, whites, and fat-free substitute
  • Game meats, including buffalo, elk, ostrich and venison
  • Lentils
  • Meat substitutes, including tofu and vegetarian burgers
  • Most fish and shellfish: fresh, frozen, and canned
  • Organ meats from beef, lamb, pork, veal, and poultry

Plus more

  • Breads
    • Light English muffins
    • Light hot dog and hamburger rolls
    • Reduced-calorie (light) breads (whole grains are the best choice)
  • Soups
    • Broth, onion, and some broth- and tomato-based vegetable soups
  • Desserts
    • Sugar-free gelatin

Other categories:
Beverages

  • Coffee (without sugar)
  • Tea (without sugar)
  • Diet soda
  • Club soda
  • Seltzer (plain or flavored, unsweetened)
  • Water

Seasonings and condiments

  • Baking powder
  • Baking soda
  • Capers
  • Cocktail sauce
  • Extracts
  • Fat-free salad dressings
  • Fat-free margarine
  • Fat-free mayonnaise
  • Flavorings
  • Herbs
  • Hot sauce (peppersauce)
  • Ketchup
  • Lemon juice
  • Lime juice
  • Mustard
  • Nonstick cooking or baking spray
  • Salsa (fat-free)
  • Soy sauce (shoyu)
  • Spices
  • Steak sauce
  • Sugar substitutes
  • Taco sauce
  • Teriyaki sauce
  • Vinegar
  • Worcestershire Sauce

Healthy oils
Include 2 tsp each day without counting PointsPlus values. Use your weekly PointsPlus  Allowance for any additional oil.

  • Olive oil
  • Canola oil
  • Safflower oil
  • Sunflower oil
  • Flaxseed oil

What’s not included on the Power Foods list

  • Processed meats, such as:
    • Hot dogs
    • Sausages
    • Luncheon meats (other than fat-free)
  • Fish or shellfish, canned, or packed in oil
  • Meats, poultry or fish with breading or added fat
  • Dried fruits
  • Fruit juices
  • Vegetable juices
  • Vegetables prepared with ingredients that are not Weight Watchers Power Foods, (for example, corn in butter sauce, dried tomatoes packed in oil)
  • French fries
  • Avocados
  • Sweet pickles
  • Plantains
  • Olives

 


About the Author: Carli Fierce is a Fitness and Weight Loss Blogger promoting a healthy lifestyle through her book “The Official 5K Training Guide”, hundreds of blog posts and FREE 5K Training podcasts that have helped people around the world get up and run. Follow her on Facebook.com/CarliFierce, on Twitter @CarliFierce, Instagram @CarliFierce.

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