The Simply Filling Technique Food List

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

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

To Top