Weight Watchers Simple Start

Weight Watchers Simple Start

Weight Watchers is now recommending that everyone try their Simple Start program for two weeks to jump start their weight loss. The Simple Start is an easy way for you to ease into Weight Watchers and not get overwhelmed.

Here’s how it works:

This program is similar to others WW has tried in the past, but it’s very basic – and easy to follow.

No measuring, no writing down what you eat, no guessing, no counting. The only thing you track are your “indulgences”.

You eat your meals and snacks from an approved list of Power Foods. You eat as much as you want, when you want to eat it. Indulgence is allowed, but no more than 7 PointsPlus each day. These are the only foods you have to track.

Power Foods are fruits, vegetables, whole grains, fat-free dairy, lean proteins, seasonings, and healthy oils. You can drink water, coffee, tea, and diet soda.

To use the Simple Start app, you have to be a Weight Watchers member (and e-tools subscriber). You can, however, download the Simple Start Food List for free!

Fortunately, the list of approved foods is pretty long.

POWER FOODS LIST (sample – not FULL list)

Fruits
Included:
All fresh, frozen, or canned without added sugar
Fruit canned in its own juice (drained)
Fruit salad—mixed fruits with no added sugar

Vegetables
Included:
Most fresh, frozen, or canned without added sugar or oil
Potatoes—white, red, and sweet
Not included:
Juices
Avocados
French fries
Olives

Whole Grains
Included:
Brown and wild rice
Hot cereals like Cream of rice, or wheat oatmeal
Pasta, whole-wheat or other whole-grain varieties
Popcorn, air-popped or light microwave-popped, or 94% fat-free
microwave-popped
Whole-grain, ready-to-eat cereals with ≤ 1gm sugar, ≥ 3 gm fiber per
serving, no dried fruits or nuts (such as shredded wheat or
toasted oats)
Quinoa

Fat-Free Dairy & Dairy Substitutes
Fat-free cheeses including cottage, ricotta and cream cheese
Fat-free milk and beverages made with fat-free milk, such as:
Cappuccino or latte, as long as it’s sugar-free
Fat-free yogurt plain, regular or Greek, and light yogurts
Fat-free sour cream
Unflavored soy cheese
Unflavored soy milk

Lean Proteins
Beans, dried and canned, including black,
cannellini, kidney, refried, and white
Beef, chicken, lamb, pork, turkey, and veal: lean, trimmed, and all
skin removed
Dried peas, including black-eyed peas and
split peas
Eggs
Most fish and shellfish: fresh, frozen, and canned in water

Included breads:
Light English muffins
Light hot dog and hamburger rolls
Reduced-calorie (light) breads or rolls, flats and thin sandwich bread

Included soups:
Reduced/Low sodium broth-, tomato-, and vegetable-based soups

Included desserts:
Sugar-free gelatin

Condiments:
2 tsp oil per day (olive, canola, safflower, sunflower, and flaxseed)
Capers
Cocktail sauce
Extracts (such as vanilla and almond)
Fat-free mayonnaise
Fat-free salad dressings (≤ 300 mg sodium)
Fat-free salsa
Fat-free sour cream
Soy sauce, reduced sodium
Sugar substitutes
Steak sauce
Taco Sauce
Teriyaki sauce, reduced sodium

Helpful article: Ultimate Weight Watchers Recipes Collection (Plus Tools to Get You Started and Keep You on Track!)

This post walks you through the Simple Start booklet and gives a simple overview of what to expect, what you can eat, etc.

Remember, you can do Weight Watchers for FREE by following these simple steps! No gimmicks, no tricks.

The basic principle of Weight Watchers is very simple: everything in moderation. As long as you keep that in mind, you’ll stay on track without any issue!

Download the free points tracker/calculator app!

Visit the official Weight Watchers website to view sample meals for the Simple Start Program.

Comments

  1. One correct. You are allowed indulgences equal to 7 PointsPlus per day, not week. You get 49 for the week.

  2. Tara says:

    This sounds like the Core program they had several years ago. I did the Core plan & it worked really well for me (at the time since I’ve gained all the weight back dang it!)
    Tara recently posted..45 Amazing Owl Crafts, Recipes, Tutorials and MORE!My Profile

  3. i want to do this

  4. Louise Searles says:

    While I understand that cost can be an issue, I have to add that as a WW employee I find it sad that you are posting our info for free. I work tirelessly to support & encourage ppl every day to help them reach their goals- it’s not for the $$ that I do it. It’s the support of the group that helps ppl each week to stay motivated, giving this out here takes ppl away from help that might encourage them and also there are some errors in the information.

    • SlapDashMom says:

      Weight loss support is for everyone, not just those that can afford expensive meetings and programs. Weight Watchers is a wonderful program, and thankfully they’ve put the information out there for us to be ABLE to do it for free. I appreciate it! :)

    • Dianna says:

      I for one am thankful that she posted the info. It was enough to help me try it out and make an educated decision as to whether it will work for me. I don’t have the money for weekly meetings, nor for online cost. I don’t have the time for meetings as none of them in my area are times that I am able to do, unless they were to offer free child care during the meeting. I am looking at options through our health insurance as well. I figure I will do a 12 week program, somewhere, that will help me kind of kick start the weight loss and get the tools I need to change my habits. That is the summer months when my time constraint is a bit more flexible. Then I will change over to do what is easiest for my situation.

      • Terri says:

        Thanks so much for the information. I downloaded the list from you and started on March 28. As of today I have lost 39lbs!!! I don’t eat any sugar except for the fruit and the little bit in my Dannon light and fit greek yogart that I eat usually twice a day. My 13 year old lost 17lbs and she isn’t ‘dieting’. She only eats what is in the house which are now only foods from the list.
        I didn’t want to go to the meetings because I live in a small town and am not a fan of the leader.
        Thanks for your blog and your information. I am committed to this and for the first time in my life I will be thin at Christmas

    • Andrea says:

      I think you are being a bit harsh on Louise. She is not a WW leader for the money… That’s just absurd. Some of the leaders I have met put a lot of work in to planning meetings and gas getting there… I imagine they barely break even.

      That said, ww is incredibly expensive and I am glad that Healthy information on how to lose weight is available to everyone. Lord knows crash diets are free to find. Access to information that could save lives should not be cost prohibitive… And shame on anyone thinking so.

      My guess is Louise may have been trying to say that people who try ww on their own without proper explanation and support tend to miss key elements and quickly fail. Then become frustrated and think it doesn’t work and therefore never get the chance to Really get the potential benefits.

  5. nancy says:

    Louise, if you cared so much for people as you have stated…and it’s not about the money..as you have also stated, then why are u so upset that this info was shared for “free”, yet you illude that there are errors in this..You wouldn’t be so snarky if it wasn’t dead on right. If you really care like you are so proud to say of yourself, than why would you not have corrected it and just mention people that although this is great, there are always WW meetings to help with their personal needs? This makes me never want to step into a WW building EVER! You’re in it to make fat cash. Pun intended..just sad it’s true

  6. Rose Bailey says:

    I want to lose weight I am an diabetic

  7. Jessica says:

    Can you eat the weight watchers meals on the Simple Start program?

  8. Tressha says:

    I am looking this over and considering giving it a try. I am gluten free so that would be a factor. My question is, are there other materials not included on the list above? For example, I see “extra treats” on the list with a quantity listed, by not “indulgences.”

    How do you know how much you can have of something? Do I follow serving sizes on the box of the product? For example pinto beans are on the list…but with no quantity. They can’t possibly be unlimited, so how do I know how much to eat? Just until I am satisfied? That could be a whole can! If I was easily satisfied, I wouldn’t need to lose weight.

    I also have no idea what salad cream or bacon medallions are. I have never seen them on any WW list I have had. (but I am just mentioning it here.

    • SlapDashMom says:

      The Simple Start is also known as “Simply Filling”. You fill up on the healthy foods in “unlimited” amounts and then the idea is that you’re not going to pig out on the unhealthy foods. I get 7 points each day on the “extras”, and the others have to be on the list. Obviously if you’re serious about losing weight you’re not going to eat an entire can of beans. You’re going to prepare a meal that is healthy but filling. :)

Trackbacks

  1. […] you’re a Weight Watchers vet, or you just started following the Weight Watchers Simple Start program, these Weight Watchers Jalapeno Poppers will make you […]

  2. […] program and stick with it. Do not try to mix the two. If you’re not sure where to start, try Weight Watchers Simple Start first. View the official Weight Watchers site for more information on their […]

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