Weight Watchers Simple Start – How To Do It Free

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. I currently do the Simply Filling method, which is what I’m going to tell you about.

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. Visit the official Weight Watchers site for more info!

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)

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

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

Whole Grains
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
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)

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
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

2 tsp oil per day (olive, canola, safflower, sunflower, and flaxseed)
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.