Editor's Note: This post is by contributing writer, Lori Manby.
I’m often asked what my typical daily food intake looks like. It seems like such a straightforward answer, but it’s not… because Weight Watchers is a lifestyle.
I know, you’ve heard that your entire dieting life, I did too. But this time my strategy for losing AND maintaining an 80lb loss actually worked because I figured out a way to blend the structure of the program with my current lifestyle, binge eating behaviors, and lack of exercise routine.
If I made improvements later, it would be a bonus. Sounds so simple, right? That’s because it is! Don’t over complicate it. Get honest about what you are eating and do the work to make Weight Watchers work for YOU! To learn how I reversed 39 years of binge eating and food addiction, you can catch up in my series Breaking The Binge
*** Disclaimer: I went vegan 2 years prior to joining Weight Watcher for ethical reasons. I’m a “junk food vegan” and do not give nutritional advice ***
Daily Food Diary of a Non-Typical Vegan Weight Watcher
Here is an example a typical day in weight loss mode on the WW SmartPoints plan, which gave me 30 points a day. I’m a creature of habit and a binge eater. So my strategy is keep to 30/day during the week and stockpile my weeklies for the weekend.
(More information about my strategy is in the Tips & Tricks document available in the pinned post of the public FB Page VEGANS OF WEIGHT WATCHERS)
Breakfast: 0 Points
I’ve never been a breakfast eater, I have a small cup of coffee with almond milk and butterscotch toffee flavored liquid stevia.
Thanks to Weight Watchers, I’ve made huge improvements in my diet, but I still don’t eat fruit often. I listened to my body and it prefers veggies. So I’ll have maybe a banana or max two cups of berries a few days a week
Truth be told that’s only to keep my mom happy and the vegan police from taking away my vegan card (that’s a joke, we don’t actually have police...yet).
Afternoon: 5 points
I’ll have protein bar in when I get hungry in the afternoon, or shift these points to my late lunch or dessert if i don’t have time to eat.
Late Lunch: 4 points
A Gardein ultimate beefless sliders, (4 points). Gardein and Beyond Meat have my favorite vegan meat alternatives. I dip them in GHughs Sugar Free BBQ Sauce for 0 points. Google a product locator and find any item near you versus running around town looking for it. You can check out the photo albums on theVegans Of Weight Watchers FB Page for a growing collection of community favorites.
Ride Home: 3 points
I have long commute and that’s when I get hungry, especially since many days I don’t have time to eat lunch. I set myself up for success and eat on the drive to keep me from walking in the door and shoving everything in sight down my throat and regretting it later.
If I didn’t eat my “Late Lunch” I’ll eat my slider, otherwise it’s veggies, half vegan bologna sandwich, PB crackers, or almonds, or half PB & J sandwich (see low point PB alternatives in the photo albums on theVegans Of Weight Watchers FB Page.)
PM snack: 3 points
After I walk my furbaby and get comfy it’s time to unwind with some reality TV (don’t judge me). That means a Sparkling Ice drink and some of these 3 point favorites: Salt and Vinegar Pop Chips (I back the serving size down to make them 3 points), ½ pita with 2 Tbls hummus, or Trader Joe’s edamame crackers. PB toast with jelly & cocoa nibs.
I’ve recently been addicted to Trader Joe’s Vegetable Spring Roll with their sweet chili sauce, (4 points).
(Find more examples on my VEGANS OF WEIGHT WATCHERS TRADER JOE'S MUST HAVE SHOPPING LIST or in the Photo Albums on the PublicVegans Of Weight Watchers FB Page.)
PM Veggies: 0 points
If you follow me on any FB, YouTube, SNAPCHAT, or Instagram, you know my philosophy of “have to” before “want to”.
I’ve come to love veggies, (thanks again Weight Watchers), so it’s veggies before dinner. I save the “good stuff” for the end of my night. I’ve learned my pattern and I want to feel satisfied up until bed.
If I’m hungry I’ll dip into my weeklies and regret it later, which is a slippery slope for me. The darker the green, the more fiber, which fills you up. I’m a big fan or garlic salt, soy sauce, or Trader Joe’s Fresh Bruschetta for the salt craving on steamed broccoli.
When I found the fresh made bruschetta for ¼ the points of oil AND it tastes better? It was a no-brainer. I use it as bruschetta, to top off veggies instead of oil, two Tbls, 0 points. Over time raw veggies satisfied my crunch craving so I portion out a plate and eat them throughout the night.
Dinner: 8 points
Dinner is a Gardein vegan meat alternative like the Ultimate Burger, Vegan Turkey Cutlet with Gravy, 3 points. I make them into a sandwich on my favorite Trader Joe’s roll, 4 points. If I have points to burn I’ll have their Vegan Fishless Filets, 5 points, or add a half slice of Follow Your Heart vegan cheese, 1 point. I dip it in the GHughs BBQ sauce, 0 points.
Dessert: 5 - 7 points
I listen to my cravings so I can keep them in check. For me, denying leads to binging. If I want something, I do what I call “playing points” and bargain with what I’m willing to “give up” and adjust.
Don’t forget…. back the servings size to reduce the points so you can enjoy your favorite things! Every night I have three dark chocolate turbinado sugar covered almonds from Trader Joe’s from my list throughout the night, 1 point.
Other favorites were one slice toast with Justin’s Hazelnut spread, 5 points, five or so Trader Joe's mini churros, 5-7 points, or different amounts of non-dairy Halo Top Ice Cream, 3-7 points.
’ve been known to skip a snack to indulge in a Girl Scout Cookie, (4-ish points), or the entire pint of Halo, (10-ish points).
I eat dessert right before I get into bed. I always have and it’s works for me. There are a million dieting myths of what you “should” and “shouldn’t” do to lose weight. The only one I follow is listening to my body. I teach people to find a strategy that works for YOU, not what you think you should do because you’ve been told that’s the way to lose weight.
If that seems like a lot to tackle, use some of my strategies like VEGANS OF WEIGHT WATCHERS TIPS & TRICKS until you create your own. Remember, if your strategy isn't working, CHANGE IT!
If you struggle with binge eating or need help breaking the cycle of unsuccessful dieting attempts, you can see how I did it, and how you can too! (Breaking Binge Chapter 1: One Size Does Not Fit All)
Join me on my mission to Support, Motivate, and Inspire others by sharing my lifelong struggle with food addiction, and teaching my techniques to help those with similar stories achieve their weight loss goals.
- Tips & Tricks document: pinned post of Facebook page: Vegans of Weight Watchers https://m.facebook.com/VegansofWW/
- YouTube: https://www.youtube.com/channel/UCIafKs0fRE9yWVxg0mOjNCA
- Snapchat/Twitter: VEGANSofWW
- IG: @VegansofWeightWatchers
- Connect: @lmanby
- Vegans of Weight Watchers -The Group.... non-vegans welcome too! https://m.facebook.com/groups/1629118520747565
Start Weight/Size (1/2016): Size 18/20 (1X), 210 lbs - I was vegan 2+ years prior
Current/Maintaining Weight: (1/2017): Size 0/2, 126-128lbs
Founder, Vegans of Weight Watchers
Maintaining an 80 lb weight loss and teaching others to do the same!
Vegans of Weight Watchers ...Changing the World One Point at a Time!
***Please Note*** I am not employed by Weight Watchers (hopefully one day I can represent the Vegans of Weight Watchers)! Until then, these are based my own experiences, I did not consult a Weight Watchers coach, nor are they provided by Weight Watchers Corporation.
Hi, I'm Lori.
I hid my binging eating from everyone, including myself, my entire life.
The day I learned what Binge Eating Disorder (B.E.D.) was, I knew I had it.
I also knew I had two options…
Be honest with myself about my food addiction and get the help I needed.
Or, continue to let the guilt and shame sabotage every area of my life.
I went vegan for ethical reasons and like so many vegans, gained weight in the process. Read more...
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Hi Lori .... What an inspirational story. When you wrote this article outlining typical foods you were eating as a vegan on Weight watchers were you following their Freestyle program. I ask because I wondered if your point calculations use their new system calculations.
Thanks so much for any feedback
Great tips! Following the FB page as well...I noticed you mentioned Sparkling Ice...I was under the impression these were not vegan...I used to drink them all the time not knowing until I googled it...Do you know if they are in fact vegan?
Great tips, great story. Very inspiring.
I found your blog …. I googled vegan+weight watchers … and this blog post really resonated with me. (https://simple-nourished-living.com/daily-food-diary-vegan-weight-watcher/)
Are you still vegan+weight watcher ?
I am searching the Internet for blogs etc for inspiration from vegans who also are weight watchers (I don't like or use Facebook so that makes it a little more difficult)
I could not find an email to send this to so I asked here instead?!
That was written by a guest, who is a vegan Weight Watcher. I think she's most active on facebook.
can you tell me the point value of JUSTegg? I read it has a point value of 4 but didnt say the serving size and trying to understand why so many points when eggs have none.
I looked up Just Egg in the WW App. It is showing 2 Points for a 3 Tablespoon serving.
Here's the ingredient list for just egg: Water, Mung Bean Protein Isolate, Expeller-Pressed Canola Oil, Contains less than 2% of Dehydrated Onion, Gellan Gum, Natural Carrot Extractives (color), Natural Flavors, Natural Turmeric Extractives (color), Potassium Citrate, Salt, Sugar, Tapioca Syrup Solids, Tetrasodium Pyrophosphate, Transglutaminase, Nisin (preservative).
Hope this information helps. ~Martha