11/19 Update: new myWW Program – the most customizable ever – Launched!
Old Weight Watchers Quick Success Program Cookbook
Warning: Serious Weight Loss Rambling ahead; Proceed at Your Own Risk!
I’m taking a break from my regularly scheduled WW Meal Planning this week to provide some food for thought instead…
Did you ever have a nagging thought that you just couldn’t get out of your head? Here’s one that I’ve been wrestling with for a while now:
“The old Weight Watchers food based exchange program (Quick Success) from the late 1980s / early 1990s was better for weight loss than counting points or points plus.”
This would be quickly followed by: “How could that be?” “You’re nuts.” “Weight Watchers is a huge public company that knows a lot more than you do.” “It’s so retro.” “It’s just because you learned it first, it’s the plan you had initial success with and became a lifetime member following.” “You’re being nostalgic.”
I did lose weight and become a lifetime member following, Quick Success, Weight Watchers food based exchange program, long before they switched over to Points.
I followed the plan, learned a ton about healthy balanced eating and portion control and consistently lost weight week after week.
Naive and cocky, I failed to take maintenance seriously. I thought I’d be able to go it alone—a big mistake in retrospect.
Live and learn. I now know that I need systems, discipline, accountability and support to maintain a happy healthy weight.
Martha McKinnon’s Weight Watchers Story: Part 1
Martha McKinnon’s Weight Watchers Story: Part 2
Martha McKinnon’s Weight Watchers Story: Part 3
Recently, I had a lightbulb moment: While I learned the Weight Watchers Points and Points Plus systems, and know how to calculate them, I don’t think in terms of Points, I think in terms of numbers of servings of food groups. What I learned way way back in that early 1990s Weight Watchers exchange plan has stuck with me all these years.
I think because it’s logical. You eat real food from all the food groups: starch, protein, fat, fruits, vegetables, and dairy. You are allotted so many servings from each food group every day. Once you learn serving sizes and number of servings, it’s easy to stay on track.
This way of eating was first developed for diabetics as a way to keep their blood sugar stable. And it worked really well for me. It’s a healthy balanced way of eating. It was “clean eating” back before such a term even existed.
Food exchange programs like this have been around for decades and are well tested. There’s nothing sexy, flashy or trendy about them, but they work. With exchanges you never forget that you are talking about FOOD.
So, while counting points works for some people, so does counting counting calories or food groups, and I think it’s a whole lot simpler, which is important when you are prone to laziness the way I am. When it comes to weight loss, simple is the only thing that has ever worked for me.
Then I read this interesting article in the NYT Article, which agreed with me and essentially said…
Recognizing this new evidence, the scientists on the 2015 Dietary Guidelines Advisory Committee, for the first time in 35 years have sent recommendations to the government without any upper limit on total fat. In addition, reduced-fat foods were specifically not recommended for obesity prevention. Instead, the committee encouraged consumption according to healthful food-based diet patterns.
The limit on total fat is an outdated concept, an obstacle to sensible change that promotes harmful low-fat foods, undermines efforts to limit refined grains and added sugars, and discourages the food industry from developing products higher in healthy fats. Fortunately, the people behind the Dietary Guidelines understand that. Will the government, policy makers and the food industry take notice this time?
It turns out the scientists on the 2105 Dietary Guidelines Advisory Committee for the US, agree with me 🙂 We should learn to eat according to healthful food-based diet patterns, just like I learned to do back with that old Weight Watchers Quick Start Exchange Program.
The sad thing is that US dietary policy and Weight Watchers can’t change on a dime. It will take years or decades for this information to make its way out to the masses. In the meantime folks will continue to struggle with low fat diet thinking.
Back to the Future Weight Loss
Everyone does Weight Watchers differently. For me, the best approach to weight management is a hybrid one. I will always love Weight Watchers comprehensive approach to weight loss. As anyone who has ever struggled with weight knows, it’s about a lot more than just food and exercise.
Weight Watchers meetings are a great source of accountability and support and help with the myriad challenges of losing weight and keeping it off. In that the regard, the Weight Watchers program is better than ever.
I don’t believe that the Program has changed all that much. People are always the same; they’ll always care for each other. They’ll always need to know first of all, that they’re not alone; secondly they’re not bad people for being overweight; and third, if they really want something, it’s within their power to go and get it.
– Jean Nidetch (Weight Watchers Founder)
If PointsPlus are working for you and you don’t find the process cumbersome, that’s great. Stick with what is working for you.
But if counting points is not working, if calculating them seems overly complicated, or if you feel like you need more structure, you may want to experiment with the old food based exchange approach, like the one in the Weight Watchers’ Quick Success Program Cookbook.
The bottom line is that to lose weight you need to figure out a way to eat less (create a calorie deficit) that you can live with.
Why I Think the Old Weight Watchers Food Based Exchange Plan Was Better for Weight Loss
I learned healthy balanced eating and portion control. It was not as restrictive as the Old Original Weight Watchers Plan from the 1960s, but more so than today’s approach which doesn’t provide enough structure and discipline for some folks.
I believe that when you are learning a new skill, such as healthy balanced eating, you need to start with the basics. You need clear instructions and guidance. You essentially need to be told what to do. You need training wheels until you learn to find your balance and begin riding without them.
We somehow have gotten to the place in our development where many of us are completely confused about how to feed ourselves in a healthy balanced way. We are overwhelmed by conflicting information. I was lost and confused when I first began WW back in the early 1990s.
WW Quick Success with it’s food based exchanges taught me a healthy balanced approach to eating that I’ve carried with me through to today.
The exchange lists group foods together because they are alike. Foods on each list have about the same amount of carbohydrate, protein, fat and calories.
Basics of the Weight Watchers Food Based Exchange Weight Loss Program
Under the Weight Watchers Quick Success Program, as a woman, I was allowed the following each day:
- 2-3 fruit exchanges
- 3+ vegetable exchanges
- 5-6 protein exchanges
- 2-3 bread/starch exchanges
- 3 fat exchanges
- 2 milk exchanges
- Beginning with the 5th week 1 optional floating exchange
- Optional calories per week: no more than 150 week 1, no more than 200 week 2 no more than 300 week 3, no more than 400 week 4, no more than 500 week 5 and beyond.
Once you had used up your exchanges and optional calories, the only choice was to supplement with vegetables if you were still hungry. There were days when I ate a lot of vegetables 🙂 Green beans and salsa were a particular favorite.
Examples from the Fruit Group
Generally 1 serving is equal to:
- 1 small fruit like an apple or orange (about 4 ounces or 3/4 cup)
- 1 cup strawberries
- 1 cup melon
- 1/2 banana
- 1/2 medium grapefruit
- 1/2 cup blueberries, blackberries, raspberries
- 12 large or 20 small grapes
- 1/2 cup canned unsweetened fruit
- 1/2 cup fruit juice
- 2 dates
- 4 dried apricot halves
- 2 tablespoons raisins
Examples from the Vegetable Group
Generally 1 serving is equal to:
- 1 cup raw leafy green vegetables like lettuce or spinach
- 1/2 cup of most other vegetables, raw or cooked
- 1/2 cup vegetable juice
Examples from the Protein Group
Generally 1 serving is equal to:
- 1 ounce cooked meat, poultry or fish
- 1 egg
- 1 ounce hard or semisoft cheese
- 1/3 cup cottage cheese
- 1/4 cup canned tuna or salmon
- 3 ounces tofu
- 1/4 cup cooked dried beans, peas or lentils
Examples from the Bread/Starch Group
Generally 1 serving is equal to:
- 1-ounce of bread or crackers
- 1/2 english muffin
- 1/2 cup cooked cereal or pasta
- 3/4 cup cold cereal
- 1/2 cup starchy vegetable (potatoes, peas, corn)
Examples from the Fat Group
Generally 1 serving is equal to:
- 1 teaspoon oil or butter or margarine or lard or mayonnaise or animal fat
- 1-1/2 teaspoons salad dressing
Examples from the Milk Group
Generally 1 serving is equal to:
- 1 cup skim milk or 1% fat milk
- 1 cup soymilk
- 3/4 cup buttermilk
- 1/3 cup instant nonfat dry milk
- 1/2 cup low fat yogurt
- 3/4 cup nonfat yogurt
Sample Menu Based on OLD WW Food Exchanges*
BREAKFAST
- 1/2 cup Pineapple Chunks
- 1/3 cup Cottage Cheese
- 1/2 cup Skim Milk
- Coffee or Tea
LUNCH
- Chicken & Swiss on Rye (1-1/2 ounces sliced chicken and 1/2 ounce Swiss cheese, lettuce, and 1 teaspoon mayonnaise on 2 slices reduced calorie rye bread)
- 6 Celery Sticks and 3 Cherry Tomatoes
- 1 cup Watermelon Chunks
- Coffee, Tea or Mineral Water
DINNER
- 3 ounces Baked Chicken Cutlet sprinkled with Lemon Juice and Chopped Parsley
- 1 serving Mozzarella, Tomato and Arugula Salad
- 1/2 cup each cooked Cauliflower and Green Beans
- 1/2 cup pudding
SNACK
- 1 cup Strawberries with 1/2 cup Plain Yogurt
*Men and Youths add 2 Protein Exchanges, 2 Bread Exchanges, and 1 Fruit Exchange; Youths add 1 Milk Exchange
The system provided much more structure than the current points system which was important because I was clueless about how to nourish myself. It forced me to eat in a balanced way that’s effective at keeping hunger at bay.
The old system taught me about what foods are categorized as proteins, starches, fats, fruits, vegetables and milk. And what amount makes a serving. I learned that 1/2 a medium banana or 12 large grapes was equal to 1 fruit exchange and that 1/2 cup of cooked rice or pasta or one one ounce slice of bread equaled one starch exchange.
Sample of Old Weight Watchers Quick Start Food Tracker
These days when I want to track/food journal for a few days, I tend to use a small notebook. I just jot down what I ate for breakfast, lunch, dinner and snacks. And I use check marks to keep track of my exchanges:
Example
B) 1/3 cup cottage cheese (1 Protein), 1/2 cup pineapple chunks (1 fruit), 1 slice wheat toast (1 bread)
Milk (2):
Fruit (3):
Veg (3+):
Protein (6):
Bread (2):
Fat (3):
Optional Cals:
Watch Martha Tell Her Own Weight Watchers Story
- Martha McKinnon’s Weight Watchers Story: Part 1
- Martha McKinnon’s Weight Watchers Story: Part 2
- Martha McKinnon’s Weight Watchers Story: Part 3
My first big realization came right away when I discovered how super-sized my portions had been. It was a HUGE wake up call that I’ve never forgotten.
The first few weeks on a plan like this can be really challenging. Especially if you are used to loading up on whatever is convenient whenever you want.
But, then you begin to notice how good you feel. I never feel too full or bloated or get stomach aches or headaches when I eat according to this plan. And my cravings subside because the truth is that we tend to crave what we eat regularly.
When I’m eating greasy pizza and Chinese food once or twice a week, I find myself craving greasy pizza and Chinese food. When I stopped eating it all the time, I craved it less. Honest!
Weight loss takes time and practice and patience to achieve lasting results. I’m glad the scientists on the 2015 Dietary Guidelines Advisory Committee are encouraging us to eat according to healthful food-based diet patterns. It feels like a big step back in the right direction.
Have you had experience with the Old Weight Watchers Food Based Exchange Plan? Did it work for you? Are you happy with Points Plus?
Have you ever considered going back to the Old Weight Watchers way or would that seem crazy?
I’d love to get your thoughts.
If you are interested in following the old WW Program you can buy the Weight Watchers’ Quick Success Program Cookbook, which includes plan/program details and 5 weeks of Meal Plans on Amazon.
More Interesting Reading About Food Exchange Plans
- Healthy Slice of Life
- Frugal Fat Loss Exchange Plan
- Diet to Go Meal Delivery: Healthy Eating Made Easy
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.
This post contains affiliate links to products I like. When you buy something through one of my Amazon links or other (affiliate links), I receive a small commission that helps support this site. Thank you for your purchase!
Hi, I'm Martha. Simple Nourished Living chronicles the easy and delicious Weight Watchers friendly recipes, tips & hints that help me balance my love of food and desire to be happy, healthy and slim. 
Susan
I was so excited to find your website. My husband just found out he has Type 2 Diabetes and I told him that since we both need to lose about 50 pounds we would go on the Weight Watchers Quick Start diet, because it’s basically the Diabetic Exchange diet. I used it back in 1987 and I lost 50 pounds but then I gradually put it all back on and then some. I went looking for information about the old Quick Start program and found my way here and then I ordered the Weight Watchers Quick Start Plus cookbook. When I got the book the first thing I went looking for was the pancake recipe I used to make. It had 3 TBSP of flour, baking powder and powdered milk. It was huge and only one bread exchange. It was perfect. The recipe in the book I bought is not the same one so, I might have to experiment. I was able to find the old worksheets on Pinterest and my hubby printed them out for us. Thank you so much for your website.
Kim BREAUX
I have tried ALL of the “new” WW plans and none have worked for me. I list 80 lbs. after my first baby in 1982 (it was an orange book). I kept all of the books from the various plans that I had been on but lost them all in 2005 in Katrina. Do you know where I can find info on complete food list for the Exchange Plan. I just ordered the Quick Success Cookbook from Amazon.
Barbara Kirkup
So pleased to find this site – did ww back in mid 80s on the Quick Success plan and lost weight regularly and easily. Now I’ve found this going back to basics THANK YOU:)
Brandi
I thought I was the only one who felt this way. In 1997 I joined WW in So. Cal and we did an exchange type program. We were allowed more starch in ours, (I think the one you cite here is better), but it was still very balanced. I was allowed 5-6 starches (called “breads”), 4-5 proteins, 5+ vegetable/fruits, 2-3 fats, 250 optional calories. The thing that I will never forget was our leader saying that each bread equaled 80 calories, each protein 70 Cals, each fat 50. This made sense to me and my tracker was such an invaluable tool to learn about portion sizes. So I lost the weight (back then only 20 pounds) reached my goal, went through the weeks of maintenance to become “lifetime” and the week after I reached lifetime, they switched to points. I am not kidding. I got no support doing the old plan, so I switched to points, and immediately started gaining weight. So I quit WW, thinking I would do the exchanges and maintain that way. Well, over the years I have yo yo’d so much, been back to WW countless times, done other diets, and now I need to lose over 60 pounds to get to my old goal weight. If only WW had stuck to what was healthy, what was working, it would have been so much healthier for us. Sadly, every time they change the program, you gotta buy all new stuff and they make a fortune. Which it what it is really about. So the other day, digging through my old stuff, I came upon an old, blank tracker. My husband is going to have new ones printed for me so I can go back to what worked. I am so happy to read that there are others out there like me. Thank you for posting.
Matilda
I initially lost my weight and maintained it on this plan. I even became a meeting leader . However I have been struggling for a couple decades to keep any of it off. I never did “take” to the points system. Now after being in social distancing since mid-March I am fed up with my new weight gain and as the quote from The Princess Bride” goes, “You told me to go back to the beginning. So, here I am back at the beginning.”
Eleanor Newing
Hi , I’m just about the start the old weight watchers again, the one where u have points as to how much u weigh, height, female, etc, I lost 8 stone on this years ago and kept it all off for 10 years, then become poorly and steroids blew me up, I managed to buy a calculator on eBay , where u just out in calories and saturated fat, is this the one your all on about? I hope so x
Lynne E Dennis
Hi Martha, I too, lost 71 pounds on the exchange program, and got my wings. I found it to be a fantastic program, and was stunned when it was cashed in for others. I have managed to keep my weight fairly stable, but when I did gain a few pounds had no trouble reverting back to healthy eating. I amaze both my husband and daughter, because for the most part it is embedded in my head. As I eat something, legal or not I know exactly where it fits into the program, or if it just doesn’t. Remembering some of the portions were getting a bit grey. Happy to be back on it, This time around I only have about 6-8 pounds to loose, but Hubby has about 25. Glad I found this site. Thank you.
Laurel L McConnell
I agree with you completely. I’ve tried the WW points system and it just doesn’t work for me. But, I love the balanced approach they present with no limits on what foods you eat. Unlike many diets that restrict carbs or other types of food, and which are not sustainable, WW program acknowledges that some days you just need a cookie to make it through. That being said, I feel that the old program taught a sustainable balanced eating habits. Foods were measured in blocks or amounts that a person could relate to visually. A cup or tablespoon, not points that you need to record on some app because you have no idea how many points are in a cup of strawberries.
Using apps to find and record your food is so time consuming and annoying and the main reason why I quit WW EVERY SINGLE TIME that I try their program. I loved being able to just check a box and be done.
I also think that the old program taught how to calculate your portions without being tied to a calorie counter or other tracking methods. It taught sustainable habits that you could take with you and employ even if you were no longer with WW. To me that is key to success beyond the initial weight loss and being able to maintain your weight for life. I’ve been looking for something similar ever since.
Deborah
Oh how I wish I could find my old weight watchers books. I kept them for years and now when I need them most they have gone astray. In 1988 I lost 2.5 stone.and became a life time gold member. Over the years I have gained weight and tried various diet plans but none have worked like Quick Start did for me. It was straight forward and easy to understand. No frills but it worked
Robin Warnberg
I’m excited to find this as well. Just like you and so many others, this way of doing Weight Watchers worked for me so much better than points. Yep, going back to the basics to make it work again!
ELG
Thank you for posting this. I did this WW plan back in the late 90’s when I gained some weight in college and it was so easy to follow. I’ve gone off and on with the new points plans, and have not had success. I’m excited to start again with the old plan!
Michele A
I was on the program in the late 90s. I seem to remember that if you ate the lower range of exchanges several times a week, you were allowed a weekly “cheat meal.” I remember the leader specifying that this did not mean an entire cheat day or binging, just a single meal where you could eat what you wanted in moderation without tracking. I don’t remember the exact number of exchanges you had to eliminate to “earn” this meal. Does anyone else remember this?
Christina m Romero
I loved ww in the mid 1990’s. It worked for me and I haven’t had as much success on the point system. I’ve been thinking about the old way, decided to look it up and vióla I came across this!!!
Thank you!!
Cari
I’m so excited to see this! I thought I was going crazy! I remember that cheat meal too. I’m looking for a group to join that follows that plan from 1996. Has anyone found one? Needing support and points don’t work for me!
Barbara Cormier
This is the plan I made lifetime on. I maintained for 10 yrs, I’ve gained all my weight and then some. I’ve never had the same success on points. I recently switched back to purple and started thinking about the old exchange system. Doing a hybrid of the two I’m starting to see results.
Catherine Kasper
Thank you for posting this. I find that I DO remember it all correctly. I’m just so fed up with the weight I’ve gained over the years and now, even more from being cooped up in the house in an attempt to keep myself healthy during Covid.
All I can say is that this way of eating WORKS. I began it in 1986 right after my daughter was born and lost the baby weight plus 20 additional lbs. Through the years, I’d go on it again as I needed. It worked, EVERY time. Interesting that I found this today because I decided to go on it again just 2 days ago. Now, if I can just get rid of the bread and junk food cravings, I’ll be on my way!
Lisabette
Exactly my experience. I love the check list. I have been so consumed with cravings for sweets and bread — worse since menopause, and even worse with covid isolation. I am eager to feel freedom from cravings again. I remember that I always felt so balanced when I ate the WW portions.
Linda
These comments all sound like my story. Reached goal in the 1970s, later became a lecturer/leader, etc. Then WW switched to points and it hasn’t worked well for me ever since. Now I have 60 lbs to lose and I’m going to go back to the older programs. Still trying to find exactly which one to follow. Thanks for your comments. I now realize I’m not alone.
Lois webster
Hi! I think I did the quick success program back in the 80’s which I am going to do now as I have gained a lot of weight. Point program does not work for me. My question though is I remember each week you would get a new tracker but it told you only the foods you old eat for that week. Then on the next week it added a few things. This happened each week until week 5 when you had the entire list. Was that before quick success? Or a different program? Incidentally I can’t remember the bread, protein and milk amount limit or men as both my husband and I are doing his together. One last question if I may. My husband had bariatric surgery and must drink protein shakes which I need to figure in. the box says 80 calories so would I count that then as 1 protein toward the day
Diana
So glad to find this. I, too became a Lifetime member in the 70s. My diamond pin is in my jewelry box. I’d like to lose my Covid 15 using the exchange system. I believe in it wholeheartedly. I have my program book and Jean’s original Cookbook. I’m interested in converting newer recipes from points into exchanges. Anybody else know how to assign exchange values to ingredients in some of the newer recipes such as those on Pinterest and Hungry Girl?
Francine
So happy to have found this! And I see that I am not the only one who had success with the old plan back in the 80s! I was successful with the Beyond the Scale plan but then it went freestyle then the coloured plans….uhhggg no success at all! I feel like the new plan dont provide us with balanced eating, I tend to use my points for alot of junk food, the old plan you had to eat from all food groups. Going back to the exchange plan too, I love not having to track and count points, that drives me nuts!! I just have a question on the optional calories, do we just add the extra calories we eat, by looking at lets say for example a box of cookies so 60 cals for one cookie and then just track as 60 optionals taken? Thank you for posting this I think it will help many of us.
Elizabeth hodgson
Just found this…thank you for all the detail!!! I lost 100 pounds but have gained back 5 pounds. I want to eat healthier so want to go back to ww exchange program.
They had a dry erase food tracker that was magnetic for the fridge. It had a weeks worth of space for each meal plus little boxes for the exchanges.
Anyone have one they want to sell? Please email me. I looked on ebay but couldnt find one.
Thank you
Elizabeth
Eahodgson1@gmail.com
Kelly
I lost weight with in the 80’s with WW Quick Start and became lifetime member. I recently rejoined with about 10 lbs to lose to get back to goal weight and lifetime status. I have been doing the current WW Green plan for 2 months and have not lost a lb. Yesterday I tracked using the Quick Start plan and then input the food into the WW Green app. The app showed me only using 20 of the 30 allotted daily points. No wonder I’m not losing on the new plan!
Nancy NY
I’m not alone! Yeah! I came about this page by searching for an old Selection Plan tracker. Like everyone above wrote, I’ve been frustrated with the Points system as I just can’t seem to / want to wrap my head around Points. In January of this year, I did “get it” and was doing well, losing a bit each week. But then COVID stuck and I got derailed.
One day recently, I had a “light bulb moment” and thought “I’ve got to go back to what worked for me.” Granted, it was many years ago I reached Lifetime on the Selection Plan. But what worked was that I tracked each of those food selections on paper.
So, I’m doing a hybrid plan in that I’m tracking exchanges in a cute little spiral food journal I found on Amazon and entering food into the WW app. I feel more in control.
As to the old tracker that could be put on the refrigerator – I still have one! Sorry, it’s not for sale. Thanks for this site!