Weight Watchers Plan-Friendly Shopping Guide

Your ultimate weight watchers grocery list.

Having weight-loss friendly foods on hand is half the battle when it comes to losing weight.

These lists will take the guesswork out of supermarket shopping. And with the right foods on hand, you’ll have a leg up on preparing Weight Watchers recipes and minimizing food temptations.

Fridge staples Cheese:

• reduced-fat or fat-free hard cheese, such as parmesan
• grated cheese
• cream cheese
• cottage cheese

Condiments:

• mustard
• ketchup
• light or nonfat butter
• light or nonfat margarine
• low-fat salad dressing
• low-fat sour cream
• light mayonnaise

Cooking essentials:

• bottled minced garlic
• fresh lemons and limes to squeeze for juice

Diet beverages:

• flavored waters and seltzers
• soda
• light juice cocktails
• sugar-free lemonade mixes

Dips:

• hummus
• black bean dip
• fat-free or low-fat sour cream-based dips

Eggs/liquid egg substitute

Fresh Fruit:

• whole items such as apples and plums
• cut up melons and mixed fresh fruit salad

Fresh vegetables:

• whole items for slicing and dicing
• bagged salad mixes
• Cut-up vegetables for dips

Hot dogs and bacon:

• Canadian-style bacon
• light turkey or pastrami bacon
• reduced-fat or fat-free hot dogs

Luncheon meats:

• deli-sliced turkey breast
• lean ham
• roast beef

Meat, fish and poultry:

• lean beef
• skinless fish
• lean ground chicken
• turkey breast

Meat alternatives:

• soy dogs
• tofu
• tempeh
• seitan

Milk:

• skim
• 1%
• buttermilk

Starches:

• tortillas
• wonton wrappers
• fresh pastas

Yogurts/smoothies (low-fat or fat-free varieties)

Freezer staplesBreakfast items:

• whole-grain waffles
• pre-made pancakes

Frozen desserts:

• light and fat-free ice creams, muffins and cakes

Frozen Entrees (light breakfasts, lunches, dinners and side dishes)

Frozen Fruit (for baking and making smoothies)

Frozen Starches (low-fat/low-calorie potatoes and squashes)

Frozen Vegetables (whole, cut-up and sliced for soups, stir-fries and other entrees)

Meal kits (Asian stir-fries that include already cut veggies and light sauces)

Meat substitutes:

• veggie burgers
• soy products

Meat, fish and poultry:

• lean beef
• skinless fish
• lean ground chicken
• lean ground turkey breast

Soup (bean-based, broths for cooking)

Pantry staplesBaking mixes/needs:

• angel food cake
• spice cake
• reduced-calorie pancake and brownie mix
• light or fat-free, sugar-free pudding and gelatin mixes
• sugar and/or sugar substitutes

Beans and lentils (canned and dried; kidney, pinto, black, chickpeas, etc.)

Bread/starches:

• light whole-wheat or whole-grain breads
• reduced-calorie hamburger and hot dog buns
• pre-made thin pizza crust
• reduced-fat crackers

Canned fish (tuna and salmon packed in water)

Canned vegetables and soups:

• pureed pumpkin for baking
• chopped chilies
• canned artichoke hearts
• fat-free broth
• reduced-fat tomato-based soups

Canned fruit (packed in water or their own juice)

Cereal:

• high-fiber varieties
• dry oats and farina
• instant flavored oatmeal

Dried fruit/vegetables:

• cranberries
• raisins
• apricots
• sun-dried tomatoes
• dehydrated vegetable snack mixes

Jam/jelly

Oil, vinegar, cooking spray and other bottled sauces/dressings

• teriyaki
• reduced-sodium soy
• reduced-calorie syrup
• olive-oil flavored cooking spray, etc.

Pasta, rice and other dry grains:

• whole-wheat pasta
• brown and wild rice
• bulgur
• couscous

Peanut butter or other nut butters/nuts

Savory snacks:

• light popcorn
• baked chips
• portion-controlled cracker packs

Seasonings:

• dried herbs and spices
• prepackaged seasoning packets

Shelf-stable vegetables:

• whole onions
• heads of garlic
• potatoes

Sweet snacks (reduced-fat and fat-free candy, cookies and chocolates)

Tomato sauce and paste:

• bottled and canned
• plain and seasoned

Popular getting-started must-haves

• Canned, fat-free refried beans (for burritos, quesadillas and vegetable dips)
• Flavored mustards (such as tarragon, dill and honey mustards for sandwiches, potato and poultry toppings)
• Flavored salsas/canned seasoned tomato products (for potato toppings, vegetable dips, poultry and fish, Mexican-based dishes)
• Frozen veggie burgers (black bean, Southwestern- and Indian-flavored and soy burgers)
• Grapes (wash and freeze for a frozen treat)
• Gum
• High-fiber crunchy cereal (to snack on or mix into yogurt)
• High-quality dark chocolate
• Highly flavored vinegars (high-quality balsamic vinegar and herb-infused vinegars)
• Highly flavored cheeses (Parmigiano Reggiano, crumbled feta, blue cheese)
• Highly flavored oils (toasted sesame, walnut, extra-virgin olive oil)
• Light crackers/cookies (look for pre-portioned snack packs)
• Light or fat-free whipped topping (for dessert toppings or as a dip/topping for fresh fruit)
• Light or nonfat sour cream and plain yogurt (for making dips and sauces; plain, fat-free Greek yogurt is nice and thick — perfect as a chili/stew topping and thicker creamy sauces)
• Low-fat microwave popcorn
• Mini packs of low-fat cottage cheese
• Pistachios in shells/tamari roasted almonds
• Whole-wheat pitas/tortillas/wraps (use for sandwiches or slice, season and toast for homemade chips)
• Soy chips/baked chips/flavored rice cakes
• Spaghetti squash (bake and remove flesh with a fork as a pasta alternative)
• String cheese
• Sugar-free, fat-free pudding and gelatin
• Sugar-free, fat-free fudge pops, ices and ice cream bars
• Sweet potatoes (for homemade oven-baked fries)
• Whole-wheat pasta and whole-wheat couscous

Chicken Souvlaki Sandwich PointsPlus = 9

This Greek specialty is sure to become a new dinner staple. The chicken is crusted with a lemony, soy-herb sauce and served in a pita with a yogurt-cucumber sauce.

Ingredients:

1/4 cup(s) fresh lemon juice  
2 Tbsp low sodium soy sauce  
1 Tbsp honey  
2 clove(s) (medium) garlic clove(s), minced  
2 tsp olive oil, garlic-flavored or extra-virgin  
1 tsp dried oregano  
1 pound(s) uncooked boneless skinless chicken breast(s), four 4 oz pieces  
1/2 cup(s) plain fat free yogurt  
1/2 cup(s) cucumber(s), shredded  
1 Tbsp dill, fresh, chopped  
1/2 tsp garlic powder  
4 large whole wheat pita(s), halved  


Instructions:

Preheat oven to 400ºF.

In a shallow baking pan, whisk together lemon juice, soy sauce, honey, minced garlic, oil and oregano; add chicken and turn to coat.

Bake until chicken is cooked through, about 25 to 30 minutes, spooning sauce over chicken once or twice during cooking.

Meanwhile, in a small bowl, combine yogurt, cucumber, dill and garlic powder.

When chicken is cool enough to handle, slice each piece crosswise into thin strips and place inside pita pocket halves. Spoon 2 tablespoons of yogurt sauce into each pita half. Yields 2 halves per serving. 

Chocolate Chip Cheesecake PointsPlus 7

So creamy and rich - you might not even need more than half a slice. Serve with fresh sliced strawberries.
Ingredients

2 spray(s) cooking spray
10 item(s) cream filled chocolate sandwich cookie(s)
8 1/2 Tbsp fat-free cream cheese
8 oz low fat cream cheese, tub-style
1 cup(s) sugar
2 Tbsp all-purpose flour
1 cup(s) fat free cottage cheese
2 tsp almond extract, or less to taste
6 large egg white(s)
3/4 cup(s) mini chocolate chips, divided

Instructions

Preheat oven to 325ºF.

Lightly coat a 9-inch springform pan with cooking spray. Crush cookies; sprinkle evenly over bottom of pan.

Using an electric mixer, in a large bowl, beat together cream cheeses on lowest speed until well-blended.

In a small bowl, combine sugar and flour; add to cream cheese mixture and beat until smooth.

In a food processor or blender, purée cottage cheese until smooth. Add cottage cheese and almond extract to cream cheese mixture; beat until smooth. Add egg whites; beat until well-blended. Stir in 1/2 cup chocolate chips.

Pour batter into prepared pan and sprinkle with remaining chocolate chips. Bake until cheesecake puffs and center is almost set, about 60 minutes.

Transfer to a wire rack and cool completely. Run a knife around sides of pan to loosen; release pan sides. Cover and chill overnight. Cut into 12 slices and serve. Yields 1 slice per serving.

Creamy Lemon Pie PointsPlus 3

Ingredients

6 whole reduced-fat cinnamon graham crackers
2 Tbsp salted butter
11 oz fat-free sweetened condensed milk
2 large egg(s)
1/2 cup(s) fresh lemon juice
1 Tbsp lemon zest  

Instructions

Preheat oven to 350ºF.

Grind graham crackers in a food processor until fine crumbs form. Or place crackers in a resealable plastic bag and crush with a rolling pin. Place crumbs in a small bowl.

 Melt butter on stove top or in microwave and pour over graham cracker crumbs, mixing with a fork until completely moistened. Press crumbs evenly onto bottom of a 9-inch pie pan; place crust in refrigerator while preparing lemon filling.

In a medium bowl, combine condensed milk and eggs; mix until smooth. Add lemon juice and zest; stir until incorporated and pour into prepared crust.

Bake pie for 15 minutes. Cool completely and for best flavor, serve chilled. Yields 1 piece per serving.


Notes

This pie can be baked and frozen for up to two weeks. Defrost and serve chilled.

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Mexican Scrambled Egg Sandwiches PointsPlus 5

Ingredients:

2 spray(s) cooking spray  
6 large egg(s)  
4 item(s) (large) egg white(s)  
3 Tbsp uncooked scallion(s), sliced  
2 Tbsp cilantro, fresh, chopped  
1/2 tsp table salt  
1/8 tsp black pepper, freshly ground  
3/4 cup(s) fat free salsa, chunky variety  
6 item(s) light English muffin, split and toasted  

Instructions:

Coat a large nonstick skillet with cooking spray; place over medium-high heat. In a bowl, beat together eggs, egg whites, scallions, cilantro, salt and pepper until blended; pour into skillet and scramble just until barely set, about 2 1/2 minutes (egg mixture should still be slightly wet; be careful not to overcook).

Remove from heat and gently fold in salsa.

Place 1/6 of eggs on top of each muffin bottom. Top with muffin tops. Yields 1 sandwich per serving.



Notes

Want to eat it on the run? Wrap it up in whole grain flour tortilla and make a breakfast burrito instead (might affect PointsPlus values).

Add fresh sliced tomato, sliced water-packed roasted red peppers and/or jalapeno slices, if desired.

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Macaroni Salad PointsPlus 3

Ingredients

4 1/2 cup(s) cooked macaroni, kept warm  
3/4 cup(s) fat free mayonnaise  
1/4 cup(s) fat free sour cream  
3 Tbsp sweet pickle relish  
1 medium sweet red pepper(s), diced  
1 medium green pepper(s), diced  
1 medium uncooked carrot(s), diced  
1/4 cup(s) (sliced) uncooked red onion(s), minced  
1/8 tsp table salt, or to taste  
1/8 tsp black pepper, or to taste  


Instructions

While macaroni is still warm, place in a large bowl. Add mayonnaise, sour cream and relish; toss to coat. Add peppers, carrot and onion; toss to combine. Season to taste with salt and pepper.

Serve warm or chilled. Yields about 1/2 cup per serving.




Notes

Consider putting a little heat in traditional macaroni salad by blending 1 teaspoon of wasabi powder into the sour cream.

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Rosemary and Garlic-Grilled Baby Potato Skewers

Ingredients

3/4 pound(s) uncooked baby potatoes, red variety (about 1-inch each)
3/4 pound(s) uncooked baby potatoes, white variety (about 1-inch each)
1/4 cup(s) water
1 Tbsp olive oil, extra virgin
2 tsp rosemary, chopped
1 tsp minced garlic
1 tsp kosher salt
1/8 tsp black pepper
2 spray(s) cooking spray

Instructions

Rinse potatoes and place in a large microwave safe bowl with 1/4 cup water. Cover and cook on high until potatoes are tender; about 10 to 12 minutes; drain well and set aside until cool enough to handle, about 10 minutes.

In a medium bowl, toss potatoes with oil, rosemary, garlic, salt and pepper. Skewer 5 potatoes on each of six metal skewers (or rosemary sprigs), alternating red and white potatoes on each skewer.

Off heat, coat a grill or grill pan with cooking spray and heat to medium-high heat. Cook potatoes until grill marks are evident, turning once, about 5 minutes. Yields 1 skewer per serving.


Notes

This recipe is easily doubled to feed a crowd.

If using wooden skewers, make sure to soak them in water for 20 minutes first to prevent charring.

PointsPlus 3 

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Skinny Meatloaf Muffins with Barbecue Sauce POINTS PLUS 4

These little gems have been very popular on my site… Have you tried them yet?  They are yummy, yummy, yummy! The whole family will love them and so will you because they are super easy to make. What a fun way to present meatloaf. Even meatloaf haters love them! The skinny for each muffin, 115 calories, 2 grams of fat and 4 Weight Watchers POINTS PLUS.  So low in calories and fat you can easily enjoy 2 of them!

Prep Time: 15 minutes

Bake Time: 40 minutes

Ingredients for Meatloaf Muffins:

1 package (~1.25 pounds) 99% fat-free ground turkey breast

1 slice whole wheat or multigrain bread (I used Milton’s Multi-Grain) or ½ cup store bought bread crumbs.

1 cup onions, finely diced

1 egg, I used Egg-Land’s Best eggs

2 tablespoons Worcestershire sauce

½ cup Sweet Baby Ray’s barbecue sauce or your favorite

¼ teaspoon salt

Fresh ground pepper, to taste



Ingredients for Topping:

⅓ cup Sweet Baby Ray’s barbecue sauce or your favorite


Instructions

1. Preheat oven to 350 degrees.  Coat a regular (12-cup) muffin pan with cooking spray.  Set aside.

2. To make bread crumbs: Toast 1 slice whole wheat or multi-grain bread. Place in blender and pulse until made into crumbs.

3. In a large bowl, add ground turkey, bread crumbs, onions, egg, Worcestershire sauce, ½ cup barbecue sauce,  salt and pepper.  Using your hands or a large spoon, thoroughly mix together until well blended.

4. Add meatloaf mixture to the top of each muffin cup, flattening out the tops. Top each meatloaf muffin with ¾ tablespoon barbecue sauce and spread evenly over top.

5. Bake for 40 minutes. Run a knife around each muffin to loosen it from pan. Remove to a serving plate.

Makes 9 meatloaf muffins (1-2 muffins per serving)

Shopping Tips
I love Milton’s Multi-Grain bread and used it to make the bread crumbs. It’s sold in most supermarkets and Trader Joe’s.

Sweet Baby Rays is such a delicious barbecue sauce. You’ll find it in most supermarkets where other barbecue sauces are sold.

Weight Watchers (old points) 2
Weight Watchers POINTS PLUS 4
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Lemon Bars PointsPlus 3

Ingredients

1 1/3 cup(s) all-purpose flour  
5 Tbsp packed light brown sugar  
8 Tbsp regular butter, cold, cut into 1/2-inch pieces  
4 large egg(s)  
1/2 tsp vanilla extract  
1 1/2 cup(s) powdered sugar, divided  
3/4 cup(s) fresh lemon juice  
2 tsp lemon zest  

Instructions




Preheat oven to 350°F.

To make crust, mix flour and light brown sugar using a food processor until fully incorporated. Toss butter into flour mixture and pulse to combine using short bursts of power until butter is cut into tiny pea-sized pieces and dough appears lumpy. Sprinkle crust mixture onto an ungreased 13 X 9 X 2-inch baking pan as evenly as possible; press down with a spatula to create a packed surface. Place crust in middle of oven and bake until golden, about 20 minutes.

Meanwhile, to make lemon topping, beat eggs in a medium bowl with an electric mixer until well blended. Add vanilla extract and 3/4 cup of powdered sugar; mix well. Add lemon juice and remaining powdered sugar; mix until powdered sugar is completely dissolved and then add zest.

As soon as crust is finished, remove from oven and reduce oven temperature to 300°F. Immediately pour lemon mixture over hot crust. Bake completely, about 30 minutes; cool, and cut into 24 bars. Yields 1 bar per serving.


Notes

The crust must be HOT when you pour on the lemon mixture.

You’ll need approximately three lemons to yield the amount of juice and zest in this recipe.

You can increase the lemon flavor of these bars by adding more zest or eliminate the zest altogether for a less tart taste. You can also change the flavor completely by subbing fresh lime juice and zest for the lemon.

Prep time: 12 min

Cook time: 50 min

Other time: 0 min

  Serves: 24

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Mini Coffee-Chip Ice Cream Sandwiches PointsPlus 2

Ingredients

1 1/2 tsp water, warm
2 tsp instant espresso, powder
1 1/2 cup(s) light vanilla ice cream
2 Tbsp mini chocolate chips
24 item(s) chocolate wafer(s)

Instructions

In a small bowl, combine water and espresso powder; chill for several minutes.

In another small bowl, combine ice cream, espresso mixture and chocolate chips. Spoon 2 tablespoons ice cream mixture on top of 12 wafers; top each with a second wafer. Freeze until ready to serve. Yields 1 sandwich per serving.

Notes

If you want to double this recipe, make one batch at a time so the ice cream won’t get too soft.

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Citrus Punch PointsPlus 3

Ingredients

4 cup(s) diet ginger ale
2 cup(s) grapefruit juice
2 cup(s) mango nectar
2 2/3 Tbsp frozen orange juice concentrate, thawed
4 fl oz rum, preferably white, 80 proof
3 tsp fresh lime juice, or to taste
1 small orange(s), seedless, thinly sliced  

Instructions

In a large pitcher, combine ginger ale, grapefruit juice, mango nectar, orange juice concentrate, rum and lime juice. Garnish with thin slices of orange (and/or lime). Yields about 1 cup per serving.





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Greek Yogurt with Warm Blueberry Sauce PointsPlus 3

Ingredients

2 cup(s) fresh blueberries
2 Tbsp sugar, granulated
2 Tbsp water
1/2 tsp lemon zest, grated, or more to taste (plus extra for garnish)
1/2 tsp fresh lemon juice, or more to taste
1 pinch table salt
 3 cup(s) fat-free plain Greek yogurt  

Instructions

In a medium saucepan, combine blueberries, sugar and water; bring to a simmer over medium-high heat. Reduce heat to medium and simmer, stirring occasionally, until most of the berries burst and cook down into a purple sauce, about 5 to 7 minutes.

Remove sauce from heat and stir in lemon zest, lemon juice and salt; let cool to warm. (If not using right away, transfer to a container, cover and refrigerate until serving. Reheat before serving.)

To serve, spoon yogurt into small bowls; top with warm berry sauce and swirl sauce into yogurt. Yields 1/2 cup yogurt and about 1/4 cup sauce per serving.

Notes
Frozen blueberries can be used in place of fresh blueberries – especially when they are not in season. Just add a few minutes to the sauce cooking time.

A sprinkling of toasted almonds would be a nice addition to this recipe (could affect PointsPlus values).

If you really love lemon, spoon some lemon zest into the yogurt and also use some as a garnish.
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