When following the Weight Watchers program, lean protein is an important part of a balanced diet. Choosing the right kinds of meat can help you stay satisfied while controlling calories and SmartPoints values. Here’s a look at some of the best meat options for Weight Watchers.
Lean Beef
Lean cuts of beef like eye of round, top sirloin, and 95% lean ground beef are great choices on Weight Watchers. A 3-ounce serving of lean beef has around 120-150 calories and 4-7 SmartPoints, depending on the exact cut. Lean beef is an excellent source of protein and iron.
Chicken Breast
Skinless chicken breast is a Weight Watchers all-star. A 3-ounce serving has around 110 calories and 0 SmartPoints. Chicken breast provides lean protein, is very versatile, and can be prepared many different ways. Try grilling, baking, or poaching chicken breast to keep it juicy and flavorful.
Pork Tenderloin
Pork tenderloin is exceptionally lean with just a 3-ounce serving containing around 120 calories and 2 SmartPoints. Because it’s so low in fat, pork tenderloin can dry out easily during cooking. Use marinades or cook with moist heat to keep it juicy. Roast, grill, or sauté sliced pork tenderloin for easy weeknight meals.
Turkey Breast
Turkey breast, with around 110 calories and 0 SmartPoints per 3-ounce serving, is another excellent choice. Sliced turkey breast can be used in sandwiches, wraps, and salads or chopped and added to soups and chili. Ground turkey breast works well in burgers, meatballs, and tacos.
Fish and Shellfish
Most fish and shellfish like cod, tilapia, shrimp, and scallops contain minimal SmartPoints with plenty of protein. Aim for fattier fish like salmon no more than a couple times a week, as the SmartPoints can add up. Stick to simple preparations like baking, grilling, or sautéing with minimal added fat.
Game Meat
Game meats like bison, venison, and elk are naturally low in fat and calories. A 3-ounce serving of most game has 100-150 calories and 1-3 SmartPoints. Use them as you would beef in stews, chili, burgers, or meatloaf. Their rich flavor means you can use less meat and more vegetables.
Tips for Preparing Lean Meats
Here are some tips for keeping lean meats juicy, flavorful, and lower in SmartPoints on Weight Watchers:
- Trim visible fat before cooking to reduce SmartPoints.
- Don’t overcook. Use a meat thermometer and stop cooking at recommended safe temperatures.
- Marinate lean meats in fat-free marinades or rubs before cooking.
- Cook with moisture- provides steam by baking, braising, or using a slow cooker.
- Add plenty of vegetables to recipes to provide moisture and flavor.
Lower SmartPoints Alternatives
While lean meats fit well into a Weight Watchers plan, you can also incorporate lower SmartPoints meatless proteins like eggs, beans, tofu, and tuna. These can help add satisfying protein to meals for fewer SmartPoints.
Eggs
One large egg has about 70 calories and 2 SmartPoints. Try omelets stuffed with veggies, hard-boiled eggs in salads, or bake egg cups in muffin tins for easy breakfasts.
Beans and Lentils
Beans like black, pinto, kidney, and chickpeas are SmartPoints bargains. A 1/2 cup serving of cooked beans contains 100-130 calories and between 0-3 SmartPoints. Beans provide fiber to help you feel full.
Tofu
A 1/2 cup of firm tofu contains around 90 calories and 2 SmartPoints. Its mild flavor allows it to take on the taste of sauces and spices. Use it in stir-fries, brothy soups, or as a meat substitute in chili.
Tuna
Canned tuna packed in water has about 90 calories and 1 SmartPoint per 2 ounces. Keep a few cans on hand for quick lunches or dinners when you don’t have leftover cooked meat available.
Conclusion
On Weight Watchers, it’s important to choose naturally lean proteins and prepare them simply using low-fat cooking methods. Keep portions around 3-4 ounces. Lean beef, chicken breast, pork tenderloin, turkey breast, fish, and game meats are all excellent options. For more variety, incorporate lower SmartPoints options like eggs, beans, tofu, and tuna into your meal planning.