Weight Watchers is a weight loss program designed to help men and women lose weight without feeling hungry or having to count calories. In addition to nutrition counseling, a main component of the Weight Watchers program is eating foods which are low in calories yet filling because they have high water or air contents. The Weight Watchers diet also encourages meals with lots of dietary fiber, which helps you feel full so you eat less.
Chicken Noodle Soup
According to USA Today, broth-based soups, such as chicken noodle soup, make you feel full quickly because of all the water they contain, yet they are usually low in calories. In fact, participants in a study done at Pennsylvania State University ate about 134 calories less, on average, in a meal when the meal included a broth-based soup than when it did not include soup. Chicken noodle soup is a low-calorie, filling meal which can be made healthier by adding extra veggies and using only white-meat chicken.
A Large Garden Vegetable Salad
USA Today also reported that researchers at Pennsylvania State University found that women who ate salad before their meal consumed 12 percent fewer calories overall. Instead of eating salad before a meal, you can use the principals of the Weight Watchers diet by eating a large garden salad for lunch or dinner. The more vegetables you have, the better, because they add fiber. You can add low fat cheese and about 2 tablespoons of a low fat dressing to your salad to make it more flavorful.
Turkey and Vegetable Sandwich on 100% Whole Wheat Bread
Lean proteins, like skinless turkey breast, may help to ward off hunger so that you can eat less without feeling hungry, according to USA Today. A turkey and vegetable sandwich on 100 percent whole wheat bread is an excellent meal idea while on the Weight Watchers diet because it has a protein from the turkey and fiber from both the vegetables and the whole wheat bread. The more vegetables you add to your sandwich, the better, according to Weight Watchers.
Low Fat Cottage Cheese and Fruit Parfait
The Weight Watchers company states that the more fruits and vegetables you eat, the less hungry you well feel after the meal. Fruits like watermelon, cantaloupe, grapes and strawberries are excellent choices for ingredients in a fruit and yogurt parfait because they have high water contents and you can eat a lot of them for very few calories. Low fat dairy, such as low fat cottage cheese, is encouraged over full fat diary on the Weight Watchers diet because it contains fewer calories and is just as filling. A low fat cottage cheese and fruit parfait makes an easy but healthy lunch.
Brown Rice and Beans
Rice and beans is a quick and easy meal that can be eaten for lunch or dinner any day. Beans, according to USA Today, are a great protein choice because they are low in calories and filling. The Weight Watchers diet encourages whole grains over refined grains because they have more fiber and are more filling. By substituting brown rice for white rice in a rice and bean dish, you can add fiber to this Weight Watchers-approved meal.
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