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Points Plus - Simply Filling Technique

Simply Filling Technique Eat as much as you need, not as much as you want.

You eat the foods on the Power Foods list until you're satisfied (but not full or stuffed). You can eat things that are not on the PF list, and those you do count points for - you still get 49 weekly points and you can earn activity points. In maintenance, you get 90 weekly points.

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 PowerFoods 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.” 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.

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

All fruits, except dried fruits and fruit juices, are zero PointsPlus values!

  • Most fresh, frozen or canned without added sugar or oil — whether or not it has PointsPlus values per serving
  • Potatoes — white, red sweet

All vegetables have zero PointsPlus values, besides potatoes, peas, corn, and avocados. Avocados are not a Power Food.

Whole grains
  • Brown and wild rice
  • Hot cereals — 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
  • Soy cheese
  • Plain soy yogurt

Lean proteins 
  • 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
  • Desserts
    • Sugar-free gelatin

Other categories:

  • 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 weeklyPointsPlus 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 WatchersPower Foods, (for example, corn in butter sauce, dried tomatoes packed in oil)
  • French fries
  • Avocados
  • Sweet pickles
  • Plantains
  • Olives