Weight watchers is an excellent weight loss program. It uses a set of rules to help you keep track of your diet and exercise, called “Meals in My measurements” or “Wheatberries for me” for short. You can find them at most grocery stores and specialty food stores.
The system is not difficult to use, and there are many apps that offer guidance and support for you on your journey to fitness and weight loss. Most people have success within the first week!
This article will talk about how to meal plan on weight watchers, so do not be concerned if you are not an expert in cooking or kitchen equipment yet.
Use the chart below to find the points of common ingredients
Once you know what foods are in your meal plan, it is time to design your menu. Most people just pick one or two foods they want to make sure to get in their meals, but you can choose several if you want.
Start with the lowest point of the list and work your way up. You will find that some of the more expensive items are actually not that hungry cost-per-serving value and might be better spent on other meals.
The most important part of meal planning is to use the points system. There are a lot of places where you can buy food that does not have much points, but if you use your diet as a guide, you will probably get more points per dollar spent than buying cheaper food that does not meet your standards.
Like any diet, Weight Watchers is about making small changes that add up to results.
Create a list of all the foods you want to eat for each meal
Next, you can create a list of all the foods you don’t want to eat for each meal. This includes all the foods you don’t want to eat for the entire week!
Both lists should include all the calories you will be eating. It is important to remember that your body needs energy to function, so if you are keeping track of your calories, then you are keeping track of your vital organs’ energy needs as well.
Figure out how many meals you need in your plan and then estimate how many of those meals you will create. This way, there will be enough food on board to fit your needs and the requirements of your plan.
You can also double or even triple up on some meals if needed.
Look for combinations of foods that have similar points values
Weight watchers is a diet program that involves identifying and combining foods of varying values. For example, you can mix vegetables with other foods to have extra points in your diet, or you can find foods with high points in isolation.
Paragraphs of text explain the values of different foods, so it is easy to find what your food groups are – this makes it easy to numericate your meals and snacks. Many people use honest to good for as their gauge for how much food they should eat, so if you are aware of how much weight you lost on your own, you can add more food when you need to.
Using different points values for Foods can help break down meals into more affordable pieces of food.
Re-plan your meals when you eat certain foods that are hard to swap
When you have a hard time changing your routine to match up with the new food list, you should actually think about it. Are there some foods that you really don’t want to eat in your diet? Are some foods hard to switch around?
If you feel like some of the foods on the new food list are hard to switch around, then it is time to re-plan your meals. You can still have the same goal of eating enough calories and protein each day, but try to add in some other foods that are not on the new food list.
For example, try adding one cup of mixed vegetables or one fruit per day to your diet. You may also want to include some high quality sources of protein in your daily diet and reduce or eliminate items from the new food list that do not contain healthy fats or no nutritional value.
Plan out snacks with appropriate points values
When meal planning on Weight Watchers, the best way is to outline what kinds of snacks and foods you will be allowed and required. This is called the points value structure or point value list.
This allows you to create more balanced meals and helps keep track of what you eat while staying within your goal of eating enough protein, fat, and veggies.
Most people find that a good rule of thumb is to give yourself 2 points for each food item you like or would eat by itself (for example, if you like carrots, then give yourself 2 carrots). You would then add 1 point for each additional carrot.
This keeps your allowance high but also makes it easy to recognize which foods are missing their points value as they are not overabundant. It also helps prevent overvaluation of foods as they are overburden with points.
Consider protein shakes or protein bars as a quick replacement for a real meal
Many foods contain protein and are usually higher in fat and carbs, making it a decent replacement for a meal. Most bar brands offer at least two diet bars per pack that are high in protein.
Weight watchers allows you to plan your meals around the time of day you want them, so this is easy to do. You can for example have a shake before breakfast, while doing other things without getting hungry or for lunch and dinner you can have your choice of non-diet friendly food or a shake!
This is not the case with all weight watchers foods, but considering how fast you would need to eat the alternatives are great! Many people find Weight Watchers helpful because it does not force you to make choices about what food you eat, it just makes more efficient ones.
Track your weight and measurements each week
While Weight Watchers may not include a measure for each of your meals, you can still track your intake via the app or via the website. When logged in, you can also see information about your overall daily and weekly weights, as well as any measurements.
By tracking your weight and measurements each week, you will be able to help yourself keep track of your goals. You can also use this information to help create a healthful diet that works for you.
Tweak your plan as you go along
It’s ok to change your plan as you go. Weight Watchers gives you a few days to pick your plan, so just make sure you are into the parts of the plan that include you getting meals in!
Many people find they don’t stick to their plans as soon as they start eating their first meal on weight watcher day, but it is important to get into the habit of eating your first meal by day three.
You can always add or subtract foods from your diet once you have established what foods you love. Once you start building your diet, take it slow!
Most importantly? Have fun with this! It will help keep you motivated and interested in what food you are eating.