Weight Watchers most recent program (launched 11/14/22) simplified its program going back to a single Zero Points Foods List for all its members except those on the diabetes-tailored plan.
ZeroPoint™ foods are the nutrient rich foods that form the foundation of a healthy diet: fruits, non-starchy vegetables, lean proteins, legumes and select non-fat dairy items. Of course, if you add ingredients to a zero points food that have points, such as butter on your broccoli, you'll need to count them!
Members on the Diabetes-Tailored Plan share an abridged ZeroPoint foods list, based on guidelines from the American Diabetes Association and International Diabetes Federation. Foods that are NOT considered Zero Points on the Diabetes plan have an * beside them.
Here's the latest WeightWatchers Program ZeroPoint Foods List
Beans, Peas & Lentils
Great northern beans
Refried beans, fat-free, canned
Chicken & Turkey Breast
Chicken breast, skinless
Ground chicken breast
Ground turkey, 98% fat-free
Ground turkey breast
Turkey breast, skinless
Corn & Popcorn*
Corn, fresh (sweet, white, or yellow)
Corn on the cob
Popcorn, air-popped without oil, butter, or sugar
Popping corn (for popping at home)
Liquid egg substitute, made from egg whites
Fish & Shellfish
Alaskan king crab
Anchovies, canned in water
Sardines, canned in water or sauce
Smoked fish (haddock, salmon, sturgeon, trout, and whitefish)
Tuna, canned in water
Frozen mixed berries, unsweetened
Fruit, canned in water with or without artificial sweeteners
Fruit cocktail, unsweetened
Fruit salad, unsweetened
Artichoke hearts, without oil
Butter lettuce (Bibb or Boston)
Cabbage, red, green, Napa
Frozen stir-fry vegetables, without sauce
Frozen vegetable mixes
Hearts of palm
Lettuce, bibb, butter, Boston, green leaf, iceberg, oak leaf, red leaf, romaine, etc.
Nori (dried seaweed)
Pico de gallo
Sugar snap peas
Tomato purée, canned
Tofu & Tempeh
Tofu, firm, silken, smoked, soft
Yogurt & Cottage Cheese*
Almond yogurt, plain
Cottage cheese, plain nonfat
Greek yogurt, plain nonfat
Quark, plain, up to 1% fat
Soy yogurt, plain
Yogurt, plain nonfat
*not a ZeroPoint food on the Diabetes-Tailored Plan
WW ZERO POINTS SPICES, SEASONINGS AND CONDIMENTS LIST
Many seasonings, spices, and low calorie condiments are also Zero Points. These include:
- Fresh and dried herbs and spices
- Fat free salsa
- Hot sauce
- Lemon, lime or orange zest
- Lemon or lime juice
- Mustard, unsweetened
- Unsweetened pickles
- Vinegar (except balsamic)
ZERO POINTS DOES NOT EQUAL "FREE" FOOD!
Weight Watchers zero points foods are designed to support you in your desire to eat better and lose weight. Remember "zero" is not the same as "free." While full of nutrition, all of these foods have calories associated with them, so eat responsibly.
For example, it's acceptable to have a banana, not a bunch of them. An egg or two, not a dozen. Think in terms of reasonable portion sizes and let your rate of weight loss be your guide.
The goal is to eat until no longer hungry, not to stuff yourself until uncomfortable. This may take practice, if you like me, are used to overeating to the point of discomfort. It's about learning moderation, balance and your own "just right."
3 SMART WAYS TO MAKE ZERO POINTS FOODS WORK FOR YOU
#1 Think of them as your foundation.
Start building your meal by using a ZeroPoint food as your primary ingredient. Layer in bulk and flavor with other ZeroPoint foods. Then add foods with Points as accents to round things out.
This will allow you to build amazing tasty, satisfying meals with low Points! Like we did here with: WW Chicken Orzo Soup with Lemon , Easy Taco Cauliflower Rice Skillet, Skinny Foil Pack Shrimp Boil and Skinny Southwest Slow Cooker Chicken Soup.
#2Use them as a buffer.
If you use up your daily Points allowance before bedtime, use meals and snacks with Zero Points to get through the rest of the day. My go-to choices include hard-boiled eggs, cooked green beans tossed with fat-free salsa and plain nonfat Greek yogurt with fruit.
#3 Use them to create a Points surplus.
Choose Zero Point or low Points foods for breakfast and lunch, so you have more of your daily Points available for dinner.
You can save up to four Daily Points a day which automatically roll over into your weeklies, that are then available should you need them on the weekends or for other special events, kinda like overdraft protection on your checking account. Pretty cool, right? (The more I've come to realize that managing my weight is a lot like managing my finances the easier and less emotional it has become for me!)
30 Favorite Zero Points Foods Video from Nikki Gets Fit
In this helpful video Nikki, who has lost more than 70 pounds on WW, shares her 30 favorite Zero Points Foods and how she uses them:
- Ground Turkey (99% lean) - Uses it to make turkey burgers, meatballs, turkey meat
- Bell Peppers to make veggie mix with them plus zucchini and onion that she adds to all kinds of dishes
- Zucchini for veggie mix above or as a side dish
- Unsweetened applesauce for baking instead of oil
- Edamame in stir fries and bowls
- Sauerkraut to make reuben flavored dishes
- Eggs and egg whites for hardboiled eggs, scrambled eggs, fried rice
- Cucumber in bowls, salads, snacks
- Grapes as a sweet treat or side dish at breakfast and lunch
- Jarred roasted peppers in water or brine
- Artichoke hearts in water/brine on pizza bakes, in pasta
- Tuna for tuna salad, tuna melt, with noodles
- Pico de gallo in tacos, bowls, burritos, as a dip
- Banana as a snack, or protein shake, in pancakes
- Chicken Breast cooked and chopped or shredded so many ways
- Delicata squash sliced and roasted
- Air Popped Popcorn
- Apples, especially honey crisp, as dessert after dinner
- Salmon, usually with rice or pasta and veggies
- Mushrooms, with eggs, with bowls, with veggie mixes, with pizza
- Pineapple, plain, in stir-fries or with pizza bakes
- Pickles without added sugar
- Shrimp in pasta, sesame noodles, bowls
- Berries (blueberries, strawberries, raspberries, blackberries) on yogurt
- Beans (pinto and black) into bowls, salads, salsas, bakes
- Nonfat Greek Yogurt (Chobani) in 2-ingredient dough, in salads, sauces
- Spinach for pastas, eggs, bowls, wraps, pizza
- Hearts of Palm Pasta (at Trader Joes)
- Coleslaw or Cabbage Mix for slaws for tacos, for sesame noodles, stir fries, soups
If you liked this WW Zero Points Foods List you might also like:
- 101 Essential WW Links & Resources
- Are Bananas Free on Weight Watchers?
- A Lifetime Weight Watchers Guide to Intermittent Fasting
- The Best Filling Foods for Weight Watchers
- 10 Habits That Mess Up a Woman's Diet
Source: Weight Watchers
Martha is the founder and main content writer for Simple-Nourished-Living.
A longtime lifetime WW at goal, she is committed to balancing her love of food and desire to stay slim while savoring life and helping others do the same.
She is the author of the Smart Start 28-Day Weight Loss Challenge.
A huge fan of the slow cooker and confessed cookbook addict, when she's not experimenting in the kitchen, you're likely to find Martha on her yoga mat.
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I purchased the Smart Start in August of 2021--will the new one be different? I have the recipe books also.
The Smart Start is the same. We have updated the cookbooks so that the recipes have links into the WW Recipe Builder for the latest Points information. Hope this helps! ~Martha