The Simply Filling Technique Food List

We encourage people to track, because it makes you more aware of what you’re eating, and helps you maintain control when you’re aiming to lose weight. Still, tracking isn’t for everyone — and for those who want to try a different method, we offer the Simply Filling technique.

Following the Simply Filling technique means you eat exclusively from the Power Foods list without counting the PointsPlus values of those foods. Eat portions that feel right for you. Not so much that you feel too full, and not too little that you still feel hungry.

If you decide to try the Simply Filling technique, the Plan Manager makes it easy. Go to “Settings” and select “Tracking Preference.” Follow it for a day, a week or more; whatever works for you. You might find it's a good idea if you're on vacation or have a special event. You can always switch back if you decide Simply Filling isn’t for you.

You’ll still enjoy a weekly PointsPlus Allowance with the Simply Filling technique, and have room to treat yourself with food that is not on the Power Foods list. Just remember to track those items, and stay within your weekly allowance. You can also continue to earn, and swap, activity PointsPlus values.

To be sure a food is included, look for the green triangle on the food lists.

Fruits

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

Vegetables

• Most fresh, frozen or canned without added sugar or oil
• Potatoes — white, red, sweet

Avocados are not a Power Food.

Whole grains

• Brown and wild rice
• Hot cereals, cooked — without added sugar, dried fruits, or nuts
• 100% bran
• Cream of rice
• Cream of wheat
• Grits
• Oatmeal
• Pasta, whole-wheat or other whole-grain varieties
• Popcorn, air-popped, or 94% fat-free microwave-popped
• Whole-grain, ready-to-eat cereals without added sugar, dried fruits or nuts, and with 4g of fiber or more per serving
• Whole-grains such as:
• Barley
• Buckwheat
• Bulgur
• Cornmeal (polenta)
• Whole-wheat couscous
• Quinoa

Non-Fat Dairy and Dairy Substitutes

• Fat-free cheeses, including fat-free cottage cheese
• Fat-free milk and beverages made with fat-free milk, such as cappuccino or latte, as long as it’s sugar-free
• Yogurt, fat-free, plain or flavored with artificial sweetener
• Fat-free sour cream
• Soy products, unflavored and plain, such as:
• Calcium-fortified soy milk
• Unflavored soy milk
• Fat-free soy cheese
• Plain soy yogurt

Lean proteins (see food list for specific cuts and grinds)

• Beef, chicken, lamb, pork, turkey, veal: lean, trimmed, all skin removed
• Dried beans, including canned black, cannellini, kidney, refried, and white
• Dried peas, including black-eyed peas and split peas
• Eggs: Whole, whites, and fat-free substitute
• Game meats, including buffalo, elk, ostrich and venison
• Lentils
• Meat substitutes, including tofu and vegetarian burgers
• Most fish and shellfish: fresh, frozen, and canned
• Organ meats from beef, lamb, pork, veal, and poultry

Plus more

• Breads
• Light English muffins
• Light hot dog and hamburger rolls
• Reduced-calorie (light) breads (whole grains are the best choice)
• Soups
• Broth, onion, and some broth- and tomato-based vegetable soups (must contains less than 500 mg sodium per serving)
• Desserts
• Sugar-free gelatin

Other categories:

Beverages

• Coffee (without sugar)
• Tea (without sugar)
• Diet soda
• Club soda
• Seltzer (plain or flavored, unsweetened)
• Water

Seasonings and condiments

• Baking powder
• Baking soda
• Capers
• Cocktail sauce
• Extracts
• Fat-free salad dressings
• Fat-free margarine
• Fat-free mayonnaise
• Flavorings
• Herbs
• Hot sauce (peppersauce)
• Ketchup
• Lemon juice
• Lime juice
• Mustard
• Nonstick cooking or baking spray
• Salsa (fat-free)
• Soy sauce (shoyu)
• Spices
• Steak sauce
• Sugar substitutes
• Taco sauce
• Teriyaki sauce
• Vinegar
• Worcestershire Sauce

Healthy oils

Include 2 tsp each day without counting PointsPlus values. Use your weekly PointsPlus Allowance for any additional oil.

• Olive oil
• Canola oil
• Safflower oil
• Sunflower oil
• Flaxseed oil

What's not included on the Power Foods list

• Processed meats, such as:
• Hot dogs
• Sausages
• Luncheon meats (other than fat-free)
• Fish or shellfish, canned, or packed in oil
• Meats, poultry or fish with breading or added fat
• Dried fruits
• Fruit juices
• Vegetable juices
• Vegetables prepared with ingredients that are not Weight Watchers Power Foods, (for example, corn in butter sauce, dried tomatoes packed in oil)
• French fries
• Avocados
• Sweet pickles
• Plantains
• Olives