Weight Watchers assigns every food and drink a SmartPoints value based on its calories, saturated fat, sugar, and protein. The program allots members a daily SmartPoints budget to spend however they’d like. Consuming zero SmartPoints foods allows members to feel full while saving their points for other foods.
Many healthy, vegetarian options have zero SmartPoints. Choosing these foods can help vegetarians stay within their daily points budget while still feeling satisfied.
Fruits and Vegetables
All fresh, frozen, and canned fruits and vegetables without added sugars have zero SmartPoints. Here are some vegetarian-friendly examples:
- Apples
- Bananas
- Berries
- Citrus fruits
- Grapes
- Melons
- Pears
- Stone fruits like peaches, plums, etc.
- Avocados
- Tomatoes
- Carrots
- Celery
- Cucumbers
- Leafy greens like spinach, kale, lettuce, etc.
- Mushrooms
- Onions
- Peppers
- Root vegetables like potatoes, sweet potatoes, turnips, etc.
- Squash
- Zucchini
- Frozen fruit and vegetables
- Canned fruits packed in juice or water
- Canned vegetables with no added fat or sugar
Loading up on these zero SmartPoints options is a great way for vegetarians to feel full without spending their daily budget.
Beans, Legumes, Tofu, Tempeh
Beans, lentils, and other legumes are high in fiber and plant-based protein, making them very filling. Here are some vegetarian-friendly zero SmartPoints options in this category:
- Black beans
- Chickpeas
- Edamame
- Kidney beans
- Lentils
- Navy beans
- Pinto beans
- Soybeans
- Split peas
- Tofu
- Tempeh
Beans and legumes can be prepared in stews, chilis, salads, soups, and more. Tofu and tempeh are incredibly versatile ingredients. Choosing these vegetarian protein sources will help satisfy hunger while staying within the daily SmartPoints budget.
Grains
Whole grains provide important nutrients like fiber, B vitamins, and minerals. Here are some vegetarian-friendly, zero SmartPoints grain options:
- Barley
- Brown rice
- Buckwheat
- Bulgur
- Farro
- Millet
- Oats
- Popcorn
- Quinoa
- Whole grain bread
- Whole grain pasta
- Wild rice
CHOOSING WHOLE GRAINS OVER REFINED VERSIONS WILL MAXIMIZE BENEFITS. PAIR WITH VEGETABLES, BEANS, OR TOFU FOR A SATISFYING ZERO SmartPoints MEAL.
Flavorings and Seasonings
Using herbs, spices, vinegars, mustards, and other flavor enhancers allows vegetarians to add taste without extra SmartPoints. Zero SmartPoints options include:
- Basil
- Black pepper
- Chili powder
- Cilantro
- Cinnamon
- Curry powder
- Dill
- Garlic
- Ginger
- Mint
- Oregano
- Paprika
- Parsley
- Rosemary
- Salt and salt substitutes
- Thyme
- Vanilla extract
- Vinegars
Using unlimited amounts of these flavor boosters allows vegetarians to create delicious zero SmartPoints meals and snacks.
Beverages
Staying hydrated is important for overall health. Here are some zero SmartPoints vegetarian-friendly beverage options:
- Water
- Unsweetened tea
- Black coffee
- Unsweetened nut milk
- Vegetable juice
- Herbal tea
Adding a squeeze of lime, lemon, or orange can provide flavor without adding SmartPoints. Herbs like mint or basil can also enhance water. Staying hydrated throughout the day can help manage hunger.
Condiments
Using condiments allows vegetarians to add flavor and texture without extra SmartPoints. Zero SmartPoints options include:
- Ketchup
- Mustard
- Salsa
- Hot sauce
- Balsamic vinegar
- Rice vinegar
- Wine vinegar
- Reduced-sugar jam
- Reduced-sugar chutney
Look for low-sugar or sugar-free varieties of condiments whenever possible. Portion control is still important for condiments with added sugars.
Non-Dairy Milks
Many non-dairy milks have zero SmartPoints per cup. Options include:
- Almond milk
- Cashew milk
- Coconut milk
- Flax milk
- Hemp milk
- Oat milk
- Rice milk
- Soy milk
Opt for unsweetened varieties to avoid added sugars. Non-dairy milks work well in smoothies, over cereal, or even on their own as a beverage.
Smart Snack Options
Choosing zero SmartPoints snacks makes it easy to feel satisfied between meals while still remaining within the daily budget. Here are some ideas:
- Fresh fruits and vegetables with hummus for dipping
- Celery sticks with natural peanut butter
- Apple slices with sunflower seed butter
- Edamame in the pod
- Kale chips
- Air-popped popcorn
- Chickpea salad stuffed in a bell pepper
- Overnight oats made with rolled oats, chia seeds, non-dairy milk, and fruit
- Smoothies made with fruit, greens, and protein powder
Pre-portioning snacks into bags or containers can help with serving size control.
Larger Meals
It’s easy to create satisfying zero SmartPoints vegetarian meals. Some ideas include:
- Tofu vegetable stir-fry with brown rice
- Vegetable curry with chickpeas over quinoa
- Burrito bowls with rice, beans, salsa, and roasted veggies
- Taco salad with lettuce, black beans, corn, avocado, and salsa
- Chili with sweet potatoes, black beans, and peppers
- Potato leek soup
- Minestrone soup loaded with vegetables and beans
- Vegetable sandwiches on whole grain bread with hummus and cucumber
Mix and match zero SmartPoints proteins, grains, fruits, veggies, and flavorings to create diverse zero SmartPoints meals.
Desserts
Saving some daily SmartPoints for dessert is totally possible. Some zero SmartPoint options include:
- Berries with whipped topping made from heavy cream
- Apple slices with nut butter
- Frozen banana “ice cream” made by blending frozen bananas
- Chocolate avocado mousse
- Chia seed pudding made with chia seeds, non-dairy milk, and vanilla
- Roasted chickpeas tossed in cinnamon for a crunchy, sweet treat
Portion control is key when enjoying zero SmartPoints desserts. But allowing a small treat can help satisfy cravings.
Cooking Tips
Here are some tips for cooking zero SmartPoints vegetarian meals:
- Roast vegetables and beans tossed with fresh herbs and spices
- Simmer beans, lentils, or grains in broth instead of oil for added flavor
- Use nonstick pans or small amounts of cooking spray to avoid added fats
- Make simple swaps like whole grain pasta or brown rice instead of white varieties
- Flavor dishes with vinegars, mustards, herbs, spices, garlic, and other zero SmartPoints items
- Use a slow cooker for effortless bean or vegetable stews and chilis
- Try new flavors and cuisines like Indian, Thai, or Mediterranean recipes packed with spices
Focusing on whole foods and limiting added sugars when cooking at home makes sticking to zero SmartPoints easier.
| Food Group | Examples |
|---|---|
| Fruits and Vegetables | Apples, berries, kale, peppers, sweet potatoes, etc. |
| Beans, Legumes, Tofu, Tempeh | Black beans, chickpeas, edamame, lentils, tofu, etc. |
| Grains | Brown rice, oats, quinoa, whole grain bread, etc. |
| Seasonings | Basil, garlic, mustard, salt, thyme, etc. |
| Beverages | Coffee, tea, vegetable juice, water, etc. |
| Condiments | Ketchup, salsa, vinegar, etc. |
| Non-Dairy Milk | Almond milk, oat milk, soy milk, etc. |
| Snacks | Edamame, fruits, popcorn, smoothies, etc. |
Conclusion
Following a vegetarian diet while staying within daily SmartPoints is totally doable with Weight Watchers. Focusing on fruits, vegetables, whole grains, beans, legumes, and flavorful seasonings allows vegetarians to create diverse, satisfying zero SmartPoints meals and snacks.
Pairing these zero SmartPoints foods with occasional sensible portions of heavier items like whole grain pasta, avocados, plant-based proteins, nuts, seeds, and even the occasional dessert can lead to sustainable, long-term success. Vegetarians have many options for sticking to their daily SmartPoints budget.