Weight Watchers Food List (PDF) + ZeroPoint Foods | 2022

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Written by Megan Ayala. Last Updated: May 25, 2022

myWW (Weight Watchers) is one of the top-rated diets according U.S. News & World Report [1], and it’s also a favorite here PatriciaandCarolyn.com. While there’s no doubt that their proven system for weight loss has worked great for millions of customers, many people wonder what you get to eat when you follow their program.

Fortunately their app and PersonalPoints system make meal planning super easy, so you don’t have to stress about it too much.

We’ve also taken a look at the Weight Watchers Food List, which is an additional resource that you can use to make sure that your kitchen is fully stocked with all of the best foods you’ll need for optimal success.

Keep reading below for a full list of foods to help you get a jumpstart on your meal planning:

Foods You Get to Eat on Weight Watchers

While no foods are really off-limits when you’re following Weight Watchers, you do have to stay within your points limit each day if you want to reach your goals.

That means you’ll want to utilize their list of “better-for-you” and ZeroPoint foods so you can eat plenty of food each day without going over your point total, while also feeling full and satisfied throughout the day.

Here’s a good list to follow that should cover most of your Weight Watchers food needs [2]:


a bowl of seasoning and ketchup

  • Ketchup
  • Light Mayo
  • Vinegar
  • Oil
  • Cooking Spray
  • Dried Herbs
  • Spices
  • Rubs
  • Mustard
  • Soy Sauce (Low-Sodium)
  • Salt and Pepper
  • Hot Sauce


a sliced loaf of bread

  • Sandwich Thins (Whole Wheat)
  • Bread (Whole-Wheat or Whole-Grain)
  • Tortillas (Corn or Whole-Wheat)
  • Pizza Dough
  • English Muffins (Whole-Wheat or Light)

Eggs and Dairy

four eggs in a yellow carton with two eggs laying on the table

  • Cottage Cheese (Nonfat)
  • Cream Cheese (Reduced-fat)
  • Light Butter
  • Eggs or Egg Substitute
  • Grated Parmesan Cheese
  • Regular or Greek Plain Yogurt (Nonfat)
  • Milk (Plant or Animal-Based)
  • Feta Cheese (Low-fat or reduced-fat)
  • Cheddar Cheese (Low-fat or reduced-fat)


a bowl of lettuce

  • Fresh Fruit
  • Tofu
  • Tempeh
  • Pre-Cut Vegetables
  • Zoodles
  • Leafy Greens
  • Lettuce
  • Fresh Veggies
  • Avocados
  • Onions
  • Garlic
  • Herbs

Fish, Meat, Poultry

a chef slices up a salmon filet

  • Fish Steaks and/or Fillets
  • Shrimp
  • Shellfish
  • Steak (Lean Cuts)
  • Ground Chicken or Turkey (98% Fat-Free)
  • Turkey Breast (Skinless)
  • Chicken Breast and/or Thighs (Skinless)
  • Pork (Lean Cuts)
  • Bacon (Turkey and/or Canadian)


a bowl of hummus with spices and nuts

  • Lean Deli Meats
  • Guacamole
  • Hummus
  • Fresh Pico de Gallo
  • Rotisserie Chicken

Pastas and Grains

a container of dry noodles

  • Oatmeal and/or Oats (Plain)
  • Whole Grains (Quinoa, Hulled Barley, Bulgur, Farro)
  • Brown Rice
  • Pastas (Whole-grain and/or Legume-based)

Canned/Jarred Foods, Other Pantry Staples

a guy holding to cans of beans

  • Marinara
  • Salsa (Fat-free)
  • Beans (Chickpeas, white, black, kidney)
  • Dried Lentils
  • Chicken/Vegetable Broth (Low-Sodium)
  • Unsweetend Seltzers
  • Pickles (Unsweetened)
  • Nut/Seed Butters
  • Tuna in Water
  • Fruits (Minus added sugar)
  • Vegetables (no added sugar, salt or oils)
  • Tomatoes


a person holding almonds with both hands cupped

  • Tortilla and/or Potato Chips (Baked)
  • Almonds
  • Pistachios
  • Crackers (Whole-grain)
  • Popcorn Kernels

Frozen Foods

a bowl of frozen peas

  • Waffles (Whole-grain)
  • Fruits (no added sugar)
  • Vegetables (minus oil, sauces, added salt/sugar)
  • Edamame

Get more food ideas at the Weight Watchers website:

ZeroPoint Food List

ZeroPoint foods are those that you can eat without need to track or measure them. The don’t count against your daily PersonalPoint total, and are great go-to when you’re feeling hungry but don’t want to torpedo your progress.

RELATED READING: How Weight Watchers PersonalPoints Work

At one time Weight Watchers provided a large generic list of ZeroPoint foods, but now that they’ve introduced the new PersonalPoints system, everyone’s list will be different, based on your unique profile and dietary needs.

The best way to find out what you’ll get to eat is by joining the WW program and answer their simple series of questions designed by their team of nutrition experts.

This allows them to learn what find of foods you enjoy eating the most, so they can help craft a food list that is unique to you.

Here’s a quick sampling of some of the foods that may be on your ZeroPoints food list:

  • Avocados
  • Fruits
  • Eggs
  • Poultry
  • Non-starchy vegetables
  • Cottage cheese (low-fat/fat-free)
  • Yogurt (low-fat/fat-free)
  • Beans, lentils, peas
  • Tofu
  • Tempeh
  • Noodles/Pasta (Whole-wheat)
  • Fish/Shellfish
  • Brown Rice
  • Whole Grains
  • Corn
  • Popcorn
  • Potatoes
  • Starchy vegetables

Can You Eat as Many ZeroPoint Foods as You Want?

While your personalized ZeroPoint food list won’t count for your point total for the day, you still want to exercise some restraint when eating.

Sure, you can snack away, but Weight Watchers does offer some tips so you don’t over do it.

  • Eat ZeroPoint foods in your normal portion sizes

For example – if you love eating eggs at breakfast and you’d normally have two eggs over easy, then stick with that. If you find that you’re hungry an hour or two later enjoy another egg, or something else from the list. Eventually you should find the portion sizes that are reasonable and keep you feeling satisfied.

Options for Diabetics

If you have diabetes, Weight Watchers will fill your ZeroPoint foods list with options that are less likely to negatively impact your blood sugar.

YOU MAY ALSO LIKE: What’s the Average Weight Loss on Weight Watchers for 3 Months?

This is why the questionnaire you’ll complete when joining is vital.

Not only will they take the time to learn about the foods you love and those you hate, they’ll also learn about any health needs you may have, which is also super important when developing a personalized plan just for you.

Printable PDF

If you would like to print this list to reference when grocery shopping, you can download the Weight Watchers Food List PDF here.


When it comes to picking out foods at the grocery store, or even when you’re eating out, myWW has you covered. List we’ve detailed above is a good starting point for setting yourself up for success when you start following their program.

Meal prep and planning is a major key to success when following a diet – it helps to keep you focused and on track throughout the day so you can avoid any slip ups. Stocking your pantry and refrigerator with healthy foods – and eliminating junk foods – is one of the best ways to ensure your success.

The new Personalized plans from myWW means that everyone’s food list will be a bit different. The best way to find out the foods that will fit your personal dietary preferences and health needs is by filling out the very brief survey at the Weight Watchers website – you can learn more and get started below:


  1. https://health.usnews.com/best-diet/best-diets-overall
  2. https://www.weightwatchers.com/us/digital-food-list-2021