Grocery List for the Weight Watchers Diet

Sujata Iyer Dec 12, 2018
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Equipped with the Weight Watchers grocery list given here, you'll be able to maintain your points much better, that too without having to starve yourself.
Disclaimer: The team of Weight Watchers keeps updating the program, according to the requirements/feedback of their members. The program has been updated many times, the latest one being the Weight Watchers 360° program, which was unveiled on the 3rd of December, 2012.
The program teaches members how to manage their food environment, claiming that we tend to eat what we see. It also guides people on ways to control their temptation, and to avoid pleasure eating. Weight Watchers has not increased their rates for this new approach, and all the meetings, eTools, and apps are included in the total fee.
Here, we explain the Weight Watchers program in detail. The details of the current program are exclusively available to the paid members of Weight Watchers.
Diets come and go. People try them out, see that they don't work and go back to eating whatever they want, whenever they want it. However, a breakthrough diet that has helped thousands across the world is the Weight Watchers diet.
This diet is based on a systematic calculation of a specified number of 'points' that need to be consumed by the person in order for him to reach his goal weight. Food items are assigned points and the person is allowed to eat whatever he wants as long he does not exceed the total number of points meant for the entire day.
Yes, yes, this all seems very easy to read and understand, but when it comes to actually following the diet, it can turn out to be really difficult. We will help make your job easier by giving you a list of items that you can include in your grocery list. Buy only these items, use only these items, and you'll be an excellent Weight Watcher!


Any person even remotely aware of what the Weight Watchers diet is, knows that it is one of the healthiest ways to lose weight. This is because this diet does not advocate starving oneself, nor does it suggest that you need to abstain from eating a particular food item.
All it says is that there is a certain level of food that is required by your body, and after that level is met, you should not eat more, because it is this excess that makes you put on weight. Plus, it has a number of healthy substitutes that can be used instead of the ones that will make you put on weight.
The given sections will give you an idea of what kind of food items you can buy on your next trip to the grocery store so as to ensure that you eat only the number of points that you're supposed to.


Fresh fruits are among the best foods to include in large quantities in your meals. They are a powerhouse of nutrients, and hold very few points in the chart. Most fresh fruits account for just 1 point. So, make sure you stock up on a lot of fruits when you hit the supermarket this time!
Here is a list of fresh fruits you can buy at your next trip to the supermarket.
  • Apples
  • Apricots
  • Blackberries
  • Cranberries
  • Orange
  • Watermelon


Vegetables are a major constituent of any kind of diet and the Weight Watchers Diet is no different.
Including a lot of fresh veggies in your daily food is a great way to maintain your weight. Here are a few that you can shop for.
  • Arugula
  • Asparagus
  • Celery
  • Eggplant
  • Lettuce
  • Squash
  • Zucchini


Breads are not your enemy! So relax! You can eat all the bread you want provided you stay within the daily points you need.
Buy only those breads that have a low calorie count and high fiber count, aka low points. This will help your metabolism pick up and in turn, you lose weight. So, as far as breads are concerned, check out the ones listed here.
  • Whole grain breads and buns
  • High fiber tortillas
  • High fiber pitas
  • Low fat, high fiber, low sugar cookies and crackers 


Salads are the favorites when it comes to diets. That's because fresh and raw vegetables have a lesser chance of increasing your weight than foods cooked in oils.
What's a salad without its scrumptious dressing? If you're going to be dressing your salad, then you will need a dressing that does not add up to many points in a meal. Here are some options that you can try out.
  • Any salad dressing that reads low fat on it.
  • Low fat mayonnaise
  • Low fat butter or cheese spread
  • Low fat sour cream
  • Ketchup
  • Low fat whipped cream


Dairy and oil is a must on grocery list. You need them to cook the food and for your daily supply of energy and essential fats. There are varieties that you can use that help you to control your weight and keep cholesterol levels down. So, let's see what kind you can buy.
  • As far as dairy is concerned, you must again go for low or no fat milk.
  • Butter, cheese, and dairy spreads should also be low or no fat.
  • Oil for cooking should be a low fat oil.
  • Olive oil is your best option because it has zero cholesterol.
  • Even the cooking spray that you use should be low in cholesterol.


It can be difficult to cook using fresh ingredients everyday. Hence, using canned foods is a popular option. It is easy, quick and does not taste that bad. However, that does not mean you cannot still watch what you eat.
Your canned food items will need to be low fat as well. In fact, you must handle canned food with more care, and read the contents properly and use them judiciously to make sure you don't eat more than you're supposed to. Remember that using fresh ingredients is the best idea, but if you simply cannot, then here are some items that you can buy.
  • Sauces and broths need to be low fat, unless fully organic.
  • Canned fish should be preserved in water.
  • You can buy frozen fruits and veggies, diced and cut.
  • Frozen desserts, again, must be only low fat or no fat.


For your daily supply of protein you need eggs, fish, meat and poultry. However, these are also the items that have a lot of points. But not worry, there are options even within these.
Just follow these tips the next time you go shopping for them.
  • Egg yolks are a complete no-no.
  • You must try to find liquid egg whites or egg substitutes for your supply of protein.
  • Fish should be bought in quantities that are equal to ½ a cup size per serving.
  • Meat and poultry, as you may already have guessed should be lean.
Let's see, have we covered almost everything that goes into whipping up a meal for you while you're on the Weight Watchers program? Oh! Sugar! As far as possible, limit the use of sugar. Use sugar substitutes instead. Spices can be used in the quantities that you desire, they help to lose weight! Happy shopping!
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