Meal Plans, Guides & Programs

Basically, an air fryer is a convection oven sized down to fit on a countertop. It contains a heating device and a fan to blow the hot air around inside the unit.

The food is placed in a wire basket like those you see in conventional deep fryers. The heat circulating around the food cooks it up quickly so that the food comes out full of flavor and temptingly crisp – without having sizzled in oil.

Air fryers were first marketed to dieters who crave French fries and other deep-fried foods. The word fryer stuck, although there’s absolutely no frying involved. But you can cook and bake an amazing range of recipes in one.

Weight Watchers Air Fryer Falafel

Imagine snacking on a couple of crisp home-made falafel balls: there’s a low-point recipe for that, which we’ll share below. Place them on plenty of salad and dribble a zero-point tzatziki sauce over everything, and you’ve got a tasty, low-point meal.

Yield: 8 Falafel Balls
Serves: 4, or 2 falafel balls per serving

Ingredients:

1 can cooked chickpeas, drained weight 240 grams
1 small onion, chopped roughly
2 garlic cloves, chopped roughly
2 Tbsp flour
3/4 tsp salt
1 tsp ground cumin
1/2 tsp ground coriander
2 Tbsp coriander leaf (cilantro), chopped finely
2 tsp lemon juice
*Optional: 1/4 tsp ground black pepper and/or 1/4 tsp cayenne pepper flakes
Calorie controlled spray oil

Instructions:

1. Drain and rinse the chickpeas.
2. Place them in a food processor. Add the remaining ingredients.
3. Pulse the ingredients together, scraping down the sides occasionally, until you get a rough paste that holds together.
4. Divide the paste into eighths and roll each piece between your palms to form balls.
5. Place the falafel balls in the air fryer in an even layer. Spray them with calorie-controlled spray oil. Cook for 10 – 15 minutes, depending on the size of the fryer. Turn them halfway into the cooking and spray them lightly with oil again. Remove when they’re brown and crisp.
6. Serve hot.

myWW Falafel Smart Points:

Freestyle plan: 1
Blue plan and Purple plan: 1
Green plan: 3

Zero Point Tzatziki

The tzatziki sauce is also excellent to serve with grilled fish or chicken or dribbled over air-fryer vegetables like asparagus or green beans.

Ingredients:

1/2 large cucumber, peeled
2 garlic cloves, chopped fine
1 tub fat-free Greek yogurt, (500 grams)
1/2 lemon
2-3 fresh mint leaves
*Optional: 1/2 tsp salt Instructions

Instructions:

1. Slice the cucumber in half lengthways.
2. Scrape the seeds from the inside of the cucumber with a spoon.
3. Grate the cucumber with a coarse grater.
4. Place the grated cucumber in a clean kitchen towel. Squeeze out the moisture as much as possible.
5. Place the grated cucumber in a bowl with the finely chopped garlic, chopped mint, juice from 1/2 lemon and salt. Mix.
6. Stir a tub of fat-free Greek yogurt in, and serve.

myWW Tzatziki Smart Points:

Weight Watchers Freestyle: 0
Blue and Purple plans: 0
Green plan: 3

Weight Watchers Air Fryer Baked Potatoes

Craving a baked potato? Try this WW recipe for a crisp-skinned potato with a velvety smooth inside.

Cook time: 40 minutes
Yield: 2 portions

Ingredients:

2 medium-size Idaho or Russet potatoes
Cooking spray
2 Tbsp butter
Parsley for garnish

Instructions:

1. Preheat the air fryer to 400 degrees for 8 minutes, if preheating is required.
2. Spray the potatoes with cooking spray.
3. With a fork, poke several holes in the potatoes.
4. Place the potatoes in the air fryer basket.
5. Test the potatoes for doneness at 30 minutes. If needed, continue cooking for a further 10 minutes.

myWW Baked Potato Smart Points:

Blue plan: 5
Green plan: 5
Purple plan: 0

Weight Watchers Air Fryer Chicken Nuggets

Try these delicious, fast, and easy chicken nuggets. A crowd-pleasing recipe.

Cook time: 20 mins
Yield: 4 servings

Ingredients:

2 large skinless boneless chicken breasts (16 oz. altogether), cut evenly into 1-inch pieces
1/2 tsp kosher salt and black pepper to taste
2 tsp olive oil
6 Tbsp whole wheat Italian seasoned breadcrumbs
2 Tbsp Panko
2 Tbsp grated Parmesan cheese
Olive oil spray

Instructions:

1. Preheat air fryer to 400°F for 8 minutes.
2. Have two bowls ready. Add olive oil into one bowl. In the second bowl, add breadcrumbs, Panko and Parmesan cheese.
3. Season chicken with salt and pepper in the first bowl. Add the olive oil and mix well to coat the chicken evenly.
4. Place the chicken into the breadcrumb mixture, a few chunks at a time.
5. Place them on the basket.
6. Lightly spray the tops with olive oil spray. Air fry 8 minutes, turning halfway to achieve even cooking.

myWW Chicken Nuggets Smart Points:

Blue plan: 3
Green plan: 5
Purple plan: 3

Weight Watchers Air Fryer Turkey Breast Tenderloin

Turkey tenderloins are the boneless and skinless part of the turkey breast. It’s very tender and cooks quickly. Watch out for overcooking; as it has almost no fat, it can dry out. This air fryer recipe produces juicy turkey breast tenderloin in 30 minutes or less.

Prep Time: 5 minutes
Cook Time: 25 minutes
Yield: 3 servings

Ingredients:

1 turkey breast tenderloin
1/2 tsp thyme
1/2 tsp black pepper
1/2 tsp paprika
1/2 tsp salt
1/2 tsp rubbed or crumbled dry sage
Cooking spray

Instructions:

1. Set the air fryer to 350 °F
2. Rub the herbs and spices all over the turkey.
3. Spray the air fryer basket with the oil spray.
4. Place the turkey in the basket and cook for 25 minutes. Flip it over at 12 minutes.

myWW Turkey Breast Tenderloin Smart Points:

Green plan: 2
Blue plan: 0
Purple plan: 0

You May Also Like: Air Fryer Greek Stuffed Chicken Breast

Weight Watcher Air Fryer Potato-Crusted Fish Fillets

These tilapia fillets are air-fried until they’re moist inside with a crisp crust on the outside. To be able to fit two in the air fryer at once, make sure that the fillets weigh no more than six oz. each.

Preparation time: 8 minutes
Cook time: 20 minutes
Yields: 4 servings

Ingredients:

¼ cup light mayonnaise
1 Tbsp chopped parsley
1 tbsp chopped dill
½ tsp garlic powder
¼ tsp table salt
¼ tsp black pepper
4 six-oz. tilapia fillets (1½ pounds)
¾ cup dry potato flakes
Cooking spray

Instructions:

1. Pat the fish dry with paper towels.
2. In a pie pan or rimmed plate, pour in the potato flakes.
3. Combine the mayonnaise, parsley, dill, garlic powder, salt, and pepper in a bowl.
4. Preheat air fryer to 400°F.
5. Spread 2 fillets with 1 Tbsp mayonnaise mixture each.
6. Coat the fillets in potato flakes, pressing gently to make the potato flakes stick.
7. Spray the air fryer with cooking spray.
8. Place 2 coated fillets in the air fryer and spray them with cooking spray.
9. Air-fry about 10 minutes, until the breading is crisp and the fish is cooked through.
10. Remove the fillets from the air fryer. Keep them warm.
11. Repeat with remaining mayonnaise mixture, the uncooked fillets, and potato flakes.

Read Related Topic: Air Fryer Honey Mustard Pork Chops

myWW Air Fryer Potato-Crusted Fish Fillets Smart Points:

Green plan: 4
Blue plan: 3
Purple plan: 3

Weight Watchers Crispy Air Fryer Brussels Sprouts

Let’s get into some good, green vegetables now. What do you say to crisp Brussels sprouts? This simple recipe lets you taste the full goodness of the vegetable. But if you want it a little more sophisticated, sprinkle garlic and onion powder over the sprouts before putting them in to cook.

Prep Time: 2 minutes
Cook Time: 10 minutes
Yield: 4 Servings

Ingredients:

1 lb. fresh Brussels sprouts, trimmed, stems removed, and sprouts halved
Cooking spray
Salt
Black pepper
*Optional: garlic and/or onion powder

Instructions:

1. Preheat the air fryer to 350F / 180C.
2. Put Brussels sprouts into a bowl and spray with cooking spray.
3. Shake salt, black pepper, and optional seasonings over the sprouts. Mix gently until well coated.
4. Place the Brussels sprouts in the air fryer basket.
5. Fry 8-12 minutes. Remove the basket and shake it several times to ensure that all parts crisp up.
6. Serve warm.

myWW Air Fryer Brussel Sprouts Smart Points:

Green plan: 1
Blue plan: 1
Purple plan: 1

Weight Watchers Air-Fried Asparagus

Cook time: 8 minutes
Yield: 4 servings

Asparagus is a surprisingly versatile vegetable. Its flavor combines easily with omelets and scrambled eggs, quiche or a soup, and gives a nice crunchiness to a big mixed salad.

Ingredients:

1 bunch of asparagus, trimmed, rinsed, and dried
Cooking spray
Salt

Instructions:

1. Preheat the air fryer to 400°F / 200°C.
2. Lightly spray the prepared asparagus with cooking spray, or gently tumble them in 1 tablespoon olive oil.
3. Sprinkle with salt.
4. Place the asparagus spears in a single layer inside the air fryer basket.
5. Cook for 5-8 minutes. Thinner stems will be done in 5 minutes and thicker stems will need to cook for 6-8 minutes.

myWW Air Fryer Asparagus Smart Points:

This is a zero-point treat.

Weight Watchers Crispy Air-Fried Buttermilk Onion Rings

Love onion rings? You’re in for a treat with this recipe for air fryer onion rings. Serve them with hamburgers, naturally.

Preparation time: 20 minutes
Cook time: 20 min
Yield: 4 servings of 5 onion rings

Ingredients:

1/4 cup cornstarch
1 large egg or 1/4 cup fat-free egg substitute
1/2 cup low-fat buttermilk
1/3 cup all-purpose flour
1 tsp hot pepper sauce or to taste
3/4 tsp table salt
1/2 tsp paprika
1 cup Panko breadcrumbs
2 uncooked onions – about 16 oz., cut into 1/2-inch slices
Cooking spray

Instructions:

1. Spread the cornstarch on a sheet of wax paper.
2. Beat the egg in a medium bowl.
3. Whisk in the buttermilk, flour, hot sauce, salt, and paprika until smooth.
4. Spread the panko on a separate sheet of wax paper.
5. Separate the onion slices into rings, selecting the 20 largest and shapeliest rings.
6. Coat five onion rings with cornstarch, using a fork to turn them.
7. Use another fork to dip the cornstarch-coated rings into the buttermilk batter. Let the excess batter drip off.
8. Put the onion rings on the panko, turning them over with a clean fork to coat all.
9. On a baking sheet, lay them out in a single layer. Repeat to coat remaining onion rings.
10. Check the air fryer settings and preheat a 6-8 quart fryer to 360°F or 370°F for 3 minutes. Spray the basket with cooking spray.
11. Place 10 rings in the basket and spray them. Air fry 5 minutes.
12. Turn the rings over and spray them again. Air fry 5 minutes longer or until crisp. Repeat with the remaining 10 onion rings.

myWW Air Fryer Crispy Onion Rings Smart Points:

Green plan: 6
Blue plan: 6
Purple plan: 6

One advantage of air fryers is that they’re very easy to clean, which is great because they really should get cleaned out after every use. Most have parts that are dishwasher-safe. And they keep the kitchen cool, as all the heat happens on the inside.

One disadvantage is that even small units take up valuable kitchen counter space. And unless you lucked into a discount, it’s a costly apparatus, selling from $100-300, depending on the brand, size, and features.

Some rave about the crispness of foods coming out of air fryers and others say the food is tasty, but will never be as crisp as deep frying in oil.
Tip: coating the food in 1 measured tablespoon of oil before putting it into the air fryer yields a crisper texture. Track the oil in your WW app.

Air fryers are much more versatile than you’d think. Frozen foods like mozzarella sticks, French fries, and pizza are great candidates for oil-free snacks or meal sides. But it’s useful in cooking foods made from scratch too, like crisp-skinned and flavorful tofu, crunchy vegetables, or even bagels. Weight Watchers has a recipe for those, too.

Weight Watchers sells the Dash 2 Qt Compact Air Fryer, which can be purchased through the Win or Feel Good system of rewards on their site. It’s small, and useful when cooking for one or two people. Be aware, though, that it’s often sold out. If you’re determined to own an air fryer,

What is the Simply Filling Plan?

Weight Watchers Simply Filling is a little different from the usual Weight Watchers points counting technique. It is a great diet plan for those of you that are in tune with your bodies and know how to recognize when you are satisfied, not full.

You do get 49 points for the whole week, and when you are just starting out with this technique it is recommended to count your points properly and weigh your food until you get the hang of the diet. The weekly points will go towards any food you eat that is not on the Simply Filling Power Foods list.

Your aim as a savvy dieter is to build your meals full of foods from the Power Foods list. The list consists of foods that are whole grains, fat-free dairy products, lean proteins, vegetables, fruit, Weight Watchers bread and a maximum of 2 tablespoons of oil.

Related Reading: Weight Watchers 0 Point Food

Here is a little breakdown of what foods go into the Simply Filling Power Foods list, remember, these foods won’t use up any of your weekly points allowance.

Build Your Meals Full of the Following Foods

1. 1. Lean Proteins

Lean proteins fill you up for longer, they also help build your muscles. If you are working out as well as dieting, eating lean proteins will not only help your muscles recover from exercise quicker but build them up to be stronger. Eating meat proteins that are not high in saturated fats is the goal here.

Examples of lean proteins you can eat on simply filling are:

1. 1. • Almost all shellfish and fish
      • Meat substitutes
      • Beans
      • Peas
      • Lentils
      • Eggs
      • Veal
      • Lamb
      • Pork
      • Beaf (in moderation)
      • Chicken
      • Turkey
   2. Whole Grains

Complex carbohydrates are a fabulous source of energy. Whole grains are complex carbs that are connected to reducing the risk of health issues as well as taking longer to be broken down by your body, therefore, keeping you fuller for longer.

You can eat:

1. 1. • Wheat grits
      • Oat meals
      • Hot cereals (provided they are sugar free and don’t have any dried fruit or nuts in them)
      • Whole grain pastas
      • Brown rice
      • Wild rice
      • Wheat
      • Polenta
      • Barley
      • Air popped popcorn
      • Whole wheat couscous
      • Whole wheat quinoa
   2. Treats, Breads, Soup and Drinks

This part requires you to be a little more mindful. You can have the following in moderation:

1. 1. • Soups
      • Water based broths
      • Light muffins
      • Buns
      • Low calorie Weight Watchers bread
      • Sugar free gelatin
      • Black coffee
      • Tea
      • Sugar free soda
   2. Fruit and Vegetables

Essential vitamins and minerals are packed in fruits and vegetables. They are not the only key to having a well-balanced diet, they help the body fight against the disease.

There are only a few rules when it comes to fruit and vegetables on the Simply Filling diet:

1. 1. • Fruit and vegetables can be eaten fresh
      • Frozen fruit and vegetables are allowed
      • Canned fruits can be eaten provided they don’t have any added sugar
      • Canned vegetables are ok as long as they don’t have added sugars or oils
      • Drain any fruits that come in their own juices
   2. Healthy Oils

We cannot avoid oils completely as they are needed for cooking and dressing food. Here are the oils you can use provided you stick to a maximum of 2 tablespoons per day:

1. 1. • Olive oil
      • Canola oil
      • Sunflower oil
      • Flaxseed oil
   2. Dairy Products

What would life be without a bit of cream cheese on your toast or yogurt with your fruit? Weight Watchers does not deprive you of any of these things on the Simply Filling diet, you just need to stick to fat-free options.

Here are some examples of things you can have:

1. 1. • Fat-free sour cream
      • Fat free cream cheese
      • Fat free, unsweetened yogurts (greek or natural)
      • Milk
      • Soy milk (unsweetened)
      • Soy yogurt (unsweetened)
   2. Sauces

You can enjoy a splash of your favorite sauce with your meal. Things like ketchup and mayonnaise aren’t banned products on this diet.

Fat-free salad dressings and Worcestershire sauce are also allowed. In fact, the list is pretty long. The only thing to remember is to opt for the no added sugar options when purchasing your sauces and don’t be tempted to overdo it. A teaspoon or two is plenty.

Foods to Be Avoided On the Simply Filling Plan

Although the Simply Filling diet plan is super flexible and does not take up too much of your energy and time to work out what you can and can’t eat, there are foods that don’t exactly help you lose weight if you eat them too often.

If you do find yourself eating from the below food list, don’t worry, just account for them and remove points from your 49 weekly points allowance.

1. 1. Meats

Processed meats such as hot dogs, deli meats and sausages should be avoided, unless they are completely fat free.

1. 1. High Fat Foods

Even healthy fats such as avocados and nuts should be consumed in moderation and tallied up. Plantain, sweet pickles and olives are also high in fat.

1. 1. Fruit Sugars

Dried fruits, fruit juices, and vegetable juices are high in sugars, also avoid eating vegetables that are prepared with more oil than is allowed, or with other high calories ingredients.

Once you get the hang of what is considered ‘clean’ and what isn’t, putting together a meal plan will be quicker than ever. You do need to only eat until you are satisfied. That means stopping yourself mid-plate if you are starting to get full, even if you are only eating the foods on the Power Foods list.

The Simply Filling Plan was discontinued in 2018, however, it was only discontinued to be updated and rebranded to something newer and easier to follow.

What is the Replacement Plan for Simply Filling?

Weight Watchers replaced the Simply Filling weight loss plan with the Purple Plan. It came along with two other Weight watchers plans. The plans are split into 3 categories. Some categories contain a vast list of zero point foods to choose from and a small allocation of weekly points or a minimal list of zero point foods and a large allocation of weekly points. Below is an overview of the new plans.

The Purple Plan

The Purple Weight Watchers plan has the largest list of zero points foods and allocates you the smallest allowance of weekly points to use. The zero points list consists of fruits, vegetables, whole grains, and lean proteins.

As you can see from the list of zero points foods in the Purple plan, the only thing missing is dairy products. Therefore, all dairy that you consume should be allocated points and subtracted from your remaining allowance.

This plan will give you a minimum of 16 points per week, with a maximum of 50 points. The points will be allocated to you by a Weight Watchers diet leader depending on your height and weight.

The Blue Plan

The Blue plan provides you with a moderate amount of points for the week and a moderate list of zero points foods. You will get about 200 zero points of food to build a meal that consists of low-fat yogurts, fruits, vegetables, and lean proteins.

If you follow the Blue plan you could be allocated anything from 23 points to 71 SmartPoints.

The Green Plan

You will have a list of about 100 zero points of foods to choose from that consists of colorful vegetables and fruit. Starchy vegetables such as potatoes will need to be accounted for with points.

This is probably the strictest of plans that Weight Watchers offers at the moment, but you do get a very generous allocation of points. If you are able to keep track of your points and are a pro at identifying high point foods and avoiding them, then this is the plan for you.

The generous points the Green plan will give you could be a minimum of 30 SmartPoints and up to 93 points per week. It is important to stick to the points you are allocated for maximum success on the diet.

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Tips for Following the Purple Weight Watchers Plan

Seeing as the Purple plan is the closest to the discontinued Simply Filling plan, we thought we would go into a bit more detail about it. Firstly it is worth mentioning that in the age of smartphones and technology, why not use your phones to help you with your diet?

Weight Watchers Purple plan has an easy to use the app to monitor how many points you have consumed so far. A full list of zero points foods is just a click of a button away on the app and can be looked at any time anywhere. You will also be able to monitor how many points you use per day and ‘rollover’ any points you have not used up one day to be eaten another day.

Below is a list of things you might want to know about the Purple plan or questions that you may ask yourself during the plan that will become clearer after reading the following.

Signs that You Are Succeeding On the Plan

Knowing if you are following a diet correctly or not is important not only for the success of the diet but for your motivation too. If this is a new quest on your weight loss journey, give yourself about two weeks for your body to adjust to the diet and then lookout for the following signs.

1. 1. Losing Weight

If you are losing about 1 or 2 pounds per week then you are doing a brilliant job on the plan.

1. 1. The Healthy Eating Zone

This is referring to being a little lenient with your food metrics for the day. If you have gone over your points allowance for the day, or you feel like maybe you haven’t eaten quite enough, that is ok. No day is the same, but as long as you are roughly on course for the day then you are considered to be in the Healthy Eating Zone.

1. 1. Food Satisfaction.

Not being too hungry or too full is key here. If you are too hungry then your plan might be a little strict for you. Talk to your Weight Watchers advisor if after two weeks on the diet you are feeling either too full or too hungry and they will know what tweaks you should make to the diet.

Overeating Zero Points Foods

The plans are actually extremely mathematical and put together with a great deal of thought and care. The reason you don’t need to track zero points foods is that your weekly and daily points account for them.

The whole method of not eating until you are completely full and listening to your body will ensure you don’t overeat throughout the day. The way you cook zero points foods is important. If you are roasting vegetables in the oven, for example, the veggies stay zero points, but the oil you use will need to be accounted for.

Carbs and Zero Points

Having a massive bowl of whole-grain pasta might be SmartPoints free, however, have a look at your plate. Is it balanced? Have you incorporated vegetables into the meal? Is there a protein? How does the ratio of vegetables and proteins look in comparison to the pasta on the plate?

For this plan to work you need to keep reminding yourself that it is a case of proportion and moderation. These things take the time, of course, so don’t get disheartened if you are a little confused in the beginning. Going to the Weight Watchers group meetings will help you greatly and you may even be surprised to see others struggling with the same things that you are.

This is not your mother’s Weight Watchers. Gone are the days of expensive, prepackaged prepared meals and calorie counting. 

Gone, as well, are the days when going on a diet meant going hungry. And unless you are anorexic (we seriously hope not, and if you have doubts, please seek medical attention), then you know that going hungry does not usually help with weight loss. 

This is because hungry people tend to lose self-control. By depriving your body of nutrition, you are likely to fall off the wagon and eat whatever is in front of you. 

Plus, sporadic eating can mess with your metabolism and make it harder to lose weight. So here is the skinny: Weight Watchers has a new point system, which assigns a point value to the various foods you are likely to eat throughout the day. 

That way, nothing is “forbidden.” This takes away a lot of the shameful and furtive feelings that food cravings can bring up. And, in addition, there is a long list (over 200!) of “zero point foods.” 

These foods are basically available in unlimited quantities, because they are foods that are really hard to binge on. When these basics are used to bulk up a menu with additional food “points” you are likely to see some benefits. 

One, is that you will feel satisfied, which means you can envision a new food lifestyle, ongoing, as opposed to a time-limited “diet” that makes you feel deprived. Deprivation is not a good ongoing state for keeping a healthy diet plan. 

Another benefit is that these foods tend to be nutritionally sound, adding vitamins, minerals, and proteins without too many calories.  You can freely use them to create good eating habits that can hopefully stay in place for the rest of your life. 

A lot of these zero point foods are vegetables, but there are a lot of surprises as well. Here is a list of some of the zero point foods that may come as a pleasant surprise. 

If you are following a Weight Watchers diet, blend these zero point foods with pointed food to fill out meals, or create entirely zero point meals, like a hearty vegetable soup, to finish off days when you have used up your points but are still likely to become hungry before bed. 

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Get creative, and make it a habit to integrate as many of these zero point foods into your diet. In fact, some of these foods are so delicious, we could easily imagine binging on them. 

For example, polishing off a mountain of salted, steamed edamame is not a problem at all. And at 180 calories per cup, that could easily add a ton of calories to your diet, so be careful. 

And if you can make small work of a package of lox, you may be adding more “zero point” foods than your body can handle. According to Weight Watchers, you will still lose weight, as long as you keep track of the rest of your points. 

So good luck making healthy food choices! And feel great. Bon Appetit!

Proteins

You may be surprised to know that eggs are unlimited on Weight Watchers. Whether, hard boiled, scrambled, or an omelette, any kind of egg is zero point. Wow! 

Another great addition to this list is fish. Virtually all kinds of fish make the cut, from basics like tuna and salmon, caviar, shellfish, and anything else you can think of, including, be still my heart, LOX! 

Edamame is part protein, part carb, but it is also unlimited. I guess Weight Watchers doesn’t know how dangerous a package of edamame is around me. I’ll keep eating until they are gone! 

At 180 calories per cup (that’s in the pod, mind you), I could easily eat five cups, which is nearly half of my calorie intake for the day. Edamame does have lots of fiber, protein, vitamins and minerals, as well as a high protein to carb ratio, so as far as calories go, these are some quality ones. 

On the subject of soy, tofu is zero point as well. Tofu is filling and can be delicious if prepared well. Add it to sandwiches, or a zero point veggie stir fry, to add protein and filling power to your foods. 

Skinless chicken breast, and ground chicken breast, are also zero points. These are filling and delicious with good preparation, and provide so many options both for cooking, and order in restaurants, so that you feel you have choices and foods that you can eat in unlimited quantity.

Related Reading: Weight Watcher Ground Beef Recipe

Fruits

Most fruits are basically zero points. This is surprising as fruits have a lot of sugar, albeit natural sugars that come along with healthy fiber. 

Add unsweetened fruit cups liberally to give yourself a treat that is still a big fat zero. Fruit cups make for an easy, on-the-go snack. Just make sure you choose the unsweetened kind that’s not in a sauce or juice. Watch out for dried fruits. These have a much higher sugar level and are not on the menu in terms of zero points. 

Fresh, delicious figs are, however. And generally speaking, fruits in season are your best choice. So enjoy!

Dairy

Fat-free great yogurt is unlimited in the zero points program. You can use it as a condiment as well. Adding flavor and moisture to sandwiches and other foods, and replacing fatty condiments such as mayonnaise, butter, and sour cream. And do it guilt-free. 

Veggies

If you look over the complete list of zero point foods, you will notice almost no major sources of carbohydrates. As you know, these are packed with calories and tend to increase weight gain. 

So, while you won’t find potatoes and yams on the list, you can find most other veggies, some of which for a good substitute for carbs in your favorite foods. 

For example, you can fake a plate of spaghetti by baking squash scooping out the pasta-like insides. Top with sauces and cheese (in measure) to bulk up your meals with zero points; but lots of vitamins and fiber.

Tofu

It’s not just for vegetarians! The soy-based protein can be scrambled like eggs, tossed into a stir-fry, and even baked. 

Beans

All beans are zero points. Amazing! Just think of the possibilities: soups, stews, even refried beans, as long as they are the non-fat kind. 

Keep in mind that these zero point foods are only zero point if they are prepared without fat and sugars, like the hidden sugars found in condiments like ketchup and sauces. 

So as long as you use them without added fats, you can have as much as you want. 

On the subject of Mexican, you can also use unlimited amounts of fat-free salsa, which is an easy and delicious flavor to add to your meals. Zips up your scrambled eggs, and makes a great dip for zero point fresh veggies. 

Pickles

As long as they are sugar-free, go for it! Eat as many pickles as your digestive system can handle. 

If you have started the new updated Weight Watchers plan, you are likely looking for Delicious Weight Watchers FreeStyle Recipes.

I have gathered my favorites, along with some of my fellow blogger’s favorite recipes here.

All of these have been converted to the latest FreeStyle point system.  Take time to go through and make a menu plan from this list!

Delicious Weight Watchers FreeStyle Recipes

Before you begin, you’ll want to find out a bit more about this updated plan if you haven’t already.

We have a great post about Weight Watchers FreeStyle Updates for you to begin with before going through these recipes.

If you want a meal plan already prepared for you, then check out our Weight Watchers FreeStyle One Week Meal Plan.

If you are creating your own menu from this list, then grab our Free Weekly Meal Plan Printable first so you have a handy method of keeping track.

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FreeStyle Recipes for Zero Points

• Grilled Shrimp with Marinade – Zero Points
• Weight Watchers Mexican Chicken Soup – Zero Points
• Zero Point Muffin Tin Eggs – Zero Points
• Weight Watchers Crockpot Chicken Verde – Zero Points
• Homemade Refried Bean Dip – Zero Points
• Baked Chicken Fajita Recipe – Zero Points
• Asian Chicken Soup from Meal Planning Mommies – Zero Points
• Hard Boiled Eggs from Meal Planning Mommies – Zero Points
• Greek Chickpea Salad from Meal Planning Mommies – Zero Points
• Weight Watchers Chili from Midlife Healthy Living – Zero Points

FreeStyle Recipes for 1 SmartPoint

• Weight Watchers Healthy Tuna Salad – 1 SP
• Instant Pot Brussels Sprouts from Midlife Healthy Living – 1 SP
• Unstuffed Cabbage Rolls Soup – 1 SP
• Healthy Chicken Salad Recipe – 1 SP
• Weight Watchers Veggie Egg Scramble – 1 SP
• Chicken Taco Soup Recipe – 1 SP
• Vegan Black Bean Brownies – 1 SP
• Chicken and Bean Instant Pot Soup – 1 SP
• White Bean Turkey Chili – 1 SP
• Weight Watchers Green Chile Chicken Enchilada Soup – 1 SP
• Weight Watchers Loaded Baked Potato Dip – 1 SP
• Sweet & Sour Meatballs – 1 SP
• Hawaiian Chicken Kebabs – 1 SP
• Balsamic Chicken with Mushrooms and Thyme from Slender Kitchen – 1 SP

FreeStyle Recipes for 2 SmartPoints

• Southwest Grilled Cream Corn – 2 SP
• Black Bean, Corn, and Avocado Salad – 2 SP
• Crockpot Sloppy Joes – 2 SP
• BBQ Apricot Chicken Recipe – 2 SP
• Apple Pie Cookies Recipe – 2 SP
• Weight Watchers Mashed Sweet Potatoes – 2 SP
• Weight Watchers Sesame Chicken Recipe – 2 SP
• Weight Watchers Baked Breakfast Omelet – 2 SP
• Weight Watchers Baked Pumpkin Pie Eggroll – 2 SP
• Chicken Fried Rice from Weight Watchers – 2 SP
• Perfectly Roasted Potatoes from Four Sisters Dish – 2 SP
• French Onion Pork from Four Sisters Dish – 2 SP
• Mom’s Best Weekday Chicken from Four Sisters Dish – 2 SP

FreeStyle Recipes for 3 SmartPoints

• Crockpot Chicken Jalapeno Popper Soup from Four Sisters Dish – 3 SP
• Cowboy Turkey Burger from Slender Kitchen – 3 SP
• Cheesy Corn and Bacon Dip – 3 SP
• Pretzel Crusted Chicken Nuggets – 3 SP
• Weight Watchers Apple Cinnamon Steel Cut Oats – 3 SP
• Simple Vegan Potato Soup Recipe – 3 SP
• Vegan Fried Rice Stuffed Homemade Eggrolls – 3 SP
• Slow Cooker Butter Chicken – 3 SP
• Weight Watchers Cornbread Recipe – 3 SP
• Apple Cinnamon Muffins – 3 SP

FreeStyle Recipes for 4 SmartPoints

• Garlic Parmesan Shrimp from Slender Kitchen – 4 SP
• Weight Watchers Roasted Poblano Chicken Enchiladas – 4 SP
• Vegan Best Stuffing Recipe – 4 SP
• Weight Watchers Green Chile Chicken Enchilada Casserole – 4 SP
• Old Fashioned Chicken Pot Pie from Weight Watchers – 4 SP
• Fiesta Stuffed Chicken from Emily Bites – 4 SP
• Bruschetta Stuffed Chicken from Emily Bites – 4 SP
• African Sweet Potato Stew from Four Sisters Dish – 4 SP
• Weight Watchers Chicken Enchilada Bake – 4 SP
• Chicken Parmesan from Skinnytaste – 4 SP

FreeStyle Recipes for 5 SmartPoints

• Sheet Pan Healthy Chicken Parmesan from Slender Kitchen – 5 SP
• Instant Pot Garlicky Cuban Pork from Skinnytaste – 5 SP
• Chicken Marsala Meatballs from Skinnytaste – 5 SP
• Slow Cooker Spiral Ham with Glaze from Skinnytaste – 5 SP
• Italian Turkey Meatball and Vegetable Soup from Meal Planning Mommies – 5 SP
• Weight Watchers Creamy Tomato Soup – 5 SP
• Sticky Buffalo Chicken Tenders – 5 SP
• Garlic Roasted Garbanzo Beans – 5 SP
• Roasted Sweet Potato Side Dish – 5 SP

FreeStyle Recipes for 6 SmartPoints

• Instant Pot Lo Mein from Slap Dash Mom – 6 SP
• Instant Pot Creamy Cheesy Italian Chicken – 6 SP
• Buffalo Chicken Pasta – 6 SP
• Pimento Chile Chicken from Four Sisters Dish – 6 SP

FreeStyle Recipes for 7 SmartPoints

• Peanut Butter Overnight Oats – 7 SP
• Homemade Spinach Manicotti from Skinnytaste – 7 SP
• Apple Cheddar Turkey Wrap from Emily Bites – 7 SP
• Pizza Lasagna Roll-Ups from Emily Bites – 7 SP
• Slow Cooker Scalloped Potatoes and Ham from Simply Nourished Living – 7 SP

This list of Weight Watchers FreeStyle Recipes will help you make the most of your plan.

The latest program has tons of benefits with the higher number of zero point foods, and that makes it a much healthier plan overall.

Make sure to check back for more additions to this list as we update and our friends send us even more amazing FreeStyle and Flex Plan friendly recipes!

If you are looking for more great recipes, don’t forget to join our Weight Watchers Support Group on Facebook!

The Internet has been abuzz for the last month about the latest Weight Watchers FreeStyle Plan and Flex Plan Updates. With the rollout in November to the UK, and Germany among other nations, we in the US have been playing the guessing game on how it would work in our country. With the official release today, December 3rd, 2017, I am excited to share what I think of the plan. Below you will find the basics as well as my notes and tips on how to make this update successful for you.

Weight Watchers FreeStyle Plan and Flex Plan Updates

In late 2015, Weight Watchers updated from the beloved Points Plus way of measuring calories, fat, and fiber in foods to a new version of their plan called the Beyond the Scale plan. This has been the program I have followed for the last year and loved.

In November 2017, changes began to roll out and a new name was given to the plan. Instead of Beyond the Scale, it is now the Flex Plan in the UK and the Freestyle Plan in the US. Food points are still calculated using the same measurements of calories, fats, carbohydrates, and sugars. The biggest differences in the plan are listed below.

Note: As the plan changes over the coming days, you will find that your app or dashboard may go back and forth a bit.  It has been stated that you will not see the full update until your designated weigh in day this week.  Please be patient with the changes.

More Zero Point Foods on Weight Watchers FreeStyle Plan:

For the last few years, fruits and vegetables were all considered zero point foods unless they are juiced or blended in a drink. This was intended to encourage users to eat more of these healthier foods instead of using up points on less healthy options.

This year, the zero points food list has increased drastically by including things like lean proteins (chicken breast, turkey breast, fish, and beans). It has also added in things like sweet corn on the zero points list alongside tofu.  Many plan followers are loving the ability to have more of their favorite lean proteins for lower or no points.

Some of our favorite additions to the Zero Points Food List: 

• Black beans, Great Northern Beans, Kidney Beans, and Pinto Beans
• Tofu, Smoked Tofu, and some other meat substitutes
• Chicken breast, turkey breast, and some brands of sugar-free chicken or turkey luncheon meats
• Eggs (both whole and egg whites)
• Nonfat Unsweetened Yogurt
• Corn and peas of many kinds
• Fish and Shellfish (including canned tuna in water)

To learn more about the changes, I really recommend checking out the tips on the Weight Watchers Website, as well as the Weight Watchers FAQ page.  For the complete Zero Point Food List, you’ll want to check their site.

Ability to roll over daily points to your weeklies

Going back to an older plan favorite, you can now roll over up to 4 SmartPoints per day into your weekly points allowance.  This makes it easier to splurge on a special treat and makes you feel less guilty about not eating all of your points each day.

The point is not to eat every single point, but to eat healthy foods until you are satiated.  This promotes a healthier mindset and will help you to maintain good habits after you reach your goal.

Decrease in daily points

Everyone will see a decrease in their daily points.  It is said that 23 SmartPoints per day will be the lowest amount given rather than the old average of 30 points daily.  This is scary for some.  The reality is that by doing this, Weight Watchers is further encouraging you to eat the healthiest possible foods.  Since processed foods, red meats, and fats are higher in points values, you’ll find yourself focusing on more vegetables, fruits, and lean proteins to fuel your body.

As always, your daily and weekly point values are calculated by a formula based on your age, height, weight, sex, and activity level.  We cannot give you the number of points you should have each day. This is something you can only find out by using the Weight Watchers program itself.

No longer told to “eat all of your points”

While Weight Watchers is still encouraging you to eat enough food each day, you are no longer told to eat all of your points each day.  In fact, your healthy point range is now 10 points under or 5 points over your daily allotment points amount.  So, for those still wanting the blue dot in their app, you simply need to eat within 10 points under or 5 points over your daily points allowance.

My thoughts about the FreeStyle Plan or FlexPlan

While change is never easy, I am loving this as a vegan.  My favorite proteins (beans and lentils) are now zero points.  So, I feel like I can eat a good hearty meal without going over points values.  I also love the fact that Weight Watchers is really paying attention to the science behind healthier foods being better for our bodies.

Yes, a calorie is a calorie, and zero point foods do still contain calories, but they are much lower than their pointed counterparts.

By encouraging everyone to eat more nutrient-dense foods to fuel their bodies, they are following their same core values of teaching us to eat healthier.  If you are worried about sneaking in occasional treats, your 4 SmartPoint daily rollover ability will ensure you have more than enough weekly points for the occasional treat.

Our site updates for Weight Watchers FreeStyle Plan and FlexPlan

I really am a huge fan of Weight Watchers and their continual changes to better our health.  The focus is still beyond the scale in the sense that they are working hard to make sure we always value ourselves and our health, and not just a number reflected on the scale.  As I continue to adapt recipes here to fit the new program, I will list them with PointsPlus, SmartPoints for Beyond the Scale, and SmartPoints for FreeStyle Plan or FlexPlan.  As you navigate our recipes, you’ll notice these changes and will know if they have been adapted.

Weight Watchers FreeStyle Plan Recipes and FlexPlan Recipes:

Vegan Zero Point Crockpot Bean Soup – ZERO Points on FreeStyle Plan

Baked Chicken Fajita Recipe – ZERO Points on FreeStyle Plan

Zero Point Muffin Tin Eggs – ZERO Points on FreeStyle Plan

Vegan Vegetable Soup – 2 SmartPoints on FreeStyle Plan

Black Bean and Corn Salad – 2 SmartPoints on FreeStyle Plan

Weight Watchers Breakfast Baked Omelet – 2 SmartPoints on FreeStyle Plan

Weight Watchers Slow Cooker Butter Chicken – 2 SmartPoints on FreeStyle Plan

BBQ Apricot Chicken – 2 SmartPoints on FreeStyle Plan

Buffalo Chicken Pasta – 6 SmartPoints on FreeStyle Plan