Instructions: Im one of those following the Weight Watchers points program. I have done WW many times through the years, and I can whole-heartedly say this is their BEST plan yet!! It is so much easier to stay "on program" now than when they were using various versions of the exchange plan.

As for how many points you get in a day, it is based on your current weight. Here is the chart:

Current Weight Points Range
Less than 150 lbs. 18-25
150 to 174 lbs. 20-27
175 to 199 lbs. 22-29
200 to 224 lbs. 24-31
225 to 250 lbs. 26-33
Over 250 lbs. 28-35

You can basically eat anything you want as long as you know the points for it. Each member receives a sliderule that helps you to calculate your points. Points are calculated based on the foods calories, fat and fiber contents. Here is the formula that is used for calculating points: (calories/50) + (fat/12) - (fiber/5) = Points

So, if you have a food item that has 240 calories, 6g of fat and 3g of fiber, it would be calculated as such:

4.8 + .5 - .6 = 4.7 (would be rounded up to 5 points)

If you dont have the sliderule, its fairly easy to set up a spreadsheet in Excel that would do the calculations for you. You can also check on ebay. There are always lots of sliderules up for auction on there.

Here is a sample meal plan that uses 27 points for the day:

BREAKFAST

Cooked Oatmeal, 1 cup, with 2 tablespoons raisins and 1 tablespoon honey Skim Milk, 1 cup
Orange Juice, 1 cup

LUNCH

Carrot-Raisin Salad, (Combine 3/4 cup grated carrot, 2 tablespoons raisins, 1 tablespoon fat-free mayonnaise, and a dash each of salt and pepper.)

Rye Bread, 1 slice
Apple, 1, with 1 tablespoon peanut butter Skim Milk, 1 cup

DINNER

Pork-and-Pepper Stir-Fry, (Combine 4 ounces cubed pork tenderloin, 1 tablespoon orange juice, and 1 teaspoon soy sauce; stir-fry over medium heat in a nonstick skillet 4 minutes or until browned. Remove pork from skillet.

Add 1/2 cup each of sliced onion and red and green bell peppers; stir-fry 2 minutes. Add 2 tablespoons orange juice, 1 teaspoon each of soy sauce, rice vinegar, and honey, and a dash black pepper to skillet. Return pork to skillet; bring to a boil. Serve over 1 cup cooked brown rice.)

Steamed Broccoli, 1 cup

SNACK

Blueberry Fat-Free Aspartame-Sweetened Yogurt, 8 ounces

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