Sample Menu
Here’s a one-day menu of typical Weight Watchers meals, with corresponding PointsPlus values in parentheses:
Breakfast
1 cup plain instant oatmeal (3)
1 cup fat-free cottage cheese (3)
1 tbsp. jelly or jam (1)
Apple (0)
Snack
6 saltine crackers (2)
Lunch
1 cup cooked regular pasta (5)
½ cup kidney, garbanzo, pinto, or white beans (3)
¼ cup feta cheese (3)
Diced tomato (0)
1 cup black bean soup (2)
Snack
½ cup fat-free ice cream (2)
Dinner
1 whole-wheat tortilla (2)
3 oz. tenderloin pork (3)
¼ cup fat-free sour cream (1)
Chopped tomatoes (0)
1 oz. fat-free cheese (1)
Nutrition
Here’s a nutritional breakdown of a typical day of Weight Watchers meals alongside recommendations from the government’s 2010 Dietary Guidelines for Americans. Diet figures were supplied by the company.
| Weight Watchers | Recommended | ||
|---|---|---|---|
| Calories | 1,300 | Women | Men |
|
21-25: 2,000 26-50: 1,800 51+: 1,600 |
21-40: 2,400 41-60: 2,200 61+: 2,000 |
||
| Total Fat | 26% | 20%-35% | |
| Saturated | 4% | Less than 10% | |
| Trans | 0% | N/A | |
| Total Carbohydrates | 49% | 45%-65% | |
|
Sugars (total except as noted) |
18% | N/A | |
| Fiber | 30 g. | Women | Men |
|
19-30: 28 g. 31-50: 25 g. 51+: 22 g. |
19-30: 34 g. 31-50: 31 g. 51+: 28 g. |
||
| Protein | 26% | 10%-35% | |
| Sodium | 1,600 mg. | Under 2,300 mg., under 1,500 mg. for 51+ | |
| Potassium | 3,500 mg. | At least 4,700 mg. | |
| Calcium | N/A |
19-50: 1,000 mg. 51+: 1,200 mg. |
|
| Vitamin B-12 | N/A | 2.4 mcg. | |
| Vitamin D | N/A | 15 mcg. | |
Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms. Because of rounding, protein, fat, and carbohydrate content may not add up to 100 percent.