We’re so glad you’re here!

RACHAEL H.,
MEMBER

On cover:
MEMBERS
MISSY V. AND
GEORGIA C.
AND WW GUIDE
CASSIE D.

1
 ELISHA L.,
MEMBER

Weight loss, your way. When it

comes to losing weight, everyone’s
needs are different. What works well
for one person may not work as
well for another. That’s why, for the
first time ever, we’re offering more than
one way to experience the journey.
Introducing myWW™! With this
groundbreaking program, you can
feel confident that you’re on the right
path for you. We start with a food plan
that’s based in nutrition science, so
your body is getting what it needs and
you’re not going hungry. Then we
layer in proven behavioral techniques
to help you build life-changing habits,
one small, achievable goal at a time.
You'll eat better, move more, and
shift your mindset to an “I've got this”
way of thinking—because we're about
more than just weight loss. We’re
about success that lasts.
So welcome. This is the start of
something great.

3
No fads, ZeroPoint
just proven foods make
science eating simpler
It all starts with our SmartPoints® system, which takes ZeroPoint™ foods are exactly what they sound like—foods
complex nutritional data and boils it down to one simple, that have zero SmartPoints value. Why? These nutritional
easy-to-understand number: the SmartPoints value. powerhouses form the basis of a healthy eating pattern.

SmartPoints guide you toward Check this out

a healthier pattern of eating.
Calories form the baseline. Sugar and saturated You can eat ZeroPoint foods without measuring
fat make the number go up; protein lowers it. or tracking and still lose weight.1 (They're less
likely to be overeaten than other foods.)
Look for your
Calories
color!
Saturated fat
Protein 6 4 4 4 1.
You don't have to
2.
You always
3.
Tracking
Sugar
in WW cookbooks buy anything special have options is simple
They're regular, everyday You'll always have You don’t have to measure
foods so you don't have something delicious to or track these foods,
Your SmartPoints Budget to eat differently from eat, even with only a few which adds flexibility to
is personalized to you. your family and friends. SmartPoints to spend. your SmartPoints Budget.
It’s based on your age, weight,
height, and sex to ensure you reach
your weight goals. Age

A 6'3'' man has Height Weight

different nutritional
needs than
a 5'2'' woman.
Weekly SmartPoints
and rollovers add flexibility.
Up to 4 unused daily SmartPoints will
automatically roll over into your weeklies
so you can bank them for another day.
on packaging
Sex
But here's the thing...
Just because you don't have to track ZeroPoint foods,
it doesn't mean they're all-you-can-eat, or that they're
the only things you should eat. At the end of the day,
it's about building a healthy pattern of eating—
because that's what's livable.

5
Your mindset Shift your mindset
Each week in your Workshop you’ll

matters
learn how to get into a new frame
of mind. Why? Because tough love
doesn’t work.2 What does? Being
kind to yourself and celebrating
what your body can do.3

Here’s the deal: What’s in your head is just as important as

what’s on your plate. No matter what your goals are—whether
it's to lose weight, eat healthier, or move more—shifting your
1. Retrain your brain.
Science shows that being kind to yourself when things
don’t go as planned (hey, you’re human!) can actually help
mindset is the best place to start. you get back on track with eating better and moving more.4,5,6
In your Workshop, you’ll learn how to get into a new frame of
mind—because when you embrace challenges, see setbacks as
opportunities, and believe you can make real change, you can
stay focused on your goals. Bring on the success!

See how other members STEP 1 STEP 2 STEP 3

Imagine that a close Now think about a Is there a difference?

are living WW friend feels bad time when you’ve felt Why? What might
Connect is our private, members-only about herself. What bad. What did you change if you treated
would you say to her? say to yourself? yourself like a friend?
community in the WW app.

2. Focus on what your body can do...

and not on how it looks. Studies show that shifting how
you think about your body can help you lose weight.7

STEP 1 STEP 2 STEP 3

Notice when you have
a critical thought about a
certain part of your body.
DID YOU KNOW? (“My arms are too big
Every day members post thousands of tips, recipes, insights, dog videos— and soft.”)
all kinds of great stuff—on Connect. Start scrolling!
Consider what that Try to affirm, not criticize,
body part actually your body. Take a moment
does for you. (“My arms to appreciate it. (“My arms
help me lift things are important because they
and hug people.”) let me hug my child.”)

7
Every move
MARIA H., ZACKORY K.,
WW GUIDE MEMBER

counts
The rewards of regular activity? Huge. Want to manage stress
and sleep better? Being active definitely helps. It’s also the
single best predictor of who keeps weight off and who doesn’t.8

This really works

Every habit starts as a single conscious action.
The more you repeat it, the more it becomes
second nature. Want to turn the 6 p.m. yoga class
after work into a habit? This trick can help.

2.
Take action
When the alert
pops up, turn
off your com-
puter and head
out the door.

1.
Create a cue
You could set
a calendar alert
3.
Experience
for 5:15 p.m. the reward
to remind you Feeling relaxed
to leave. (or just the
satisfaction of
taking care of
yourself) will
inspire you
to do it again
and again.

ANOTHER COOL TOOL

You’ll earn FitPoints® when you track activity. FitPoints are another LESLIE N.,
way, besides the scale, to see the progress you’re making. MEMBER

9
1 program,
3 ways to live it
The myWW™ program is freeing and flexible for you
because it takes your personal needs into account and
figures out which option best aligns with your lifestyle.

Green
Green guides you toward a smaller list of

SmartPoints
foods that form the basis of healthy eating
habits, with a sizable SmartPoints® Budget
to spend on other foods you love. You'll build

SmartPoints
meals and snacks around 100+ ZeroPoint™
foods including fruits and veggies, and track
other foods that have a SmartPoints value.

SmartPoints
Blue
Blue guides you toward a list of foods that
form the basis of healthy eating habits, with
a SmartPoints Budget to spend on other foods
you love. You'll build meals around 200+
ZeroPoint foods including fruits, veggies, and
lean proteins, and track other foods that have

ZeroPoint
a SmartPoints value.

Purple

ZeroPoint
Purple guides you toward a long list of
foods that form the basis of healthy eating

ZeroPoint
habits, with a modest SmartPoints Budget
to spend on other foods you love. You'll
build meals around 300+ ZeroPoint foods
including fruits, veggies, lean proteins, and
whole grains, and track other foods that
have a SmartPoints value.

11
myWW ™
Tri-color

Green 101
STARTER
GUIDE 4
fettuccine alfredo
You can buy
Adding spiralized pre-made zoodles
butternut squash and to cut down
zucchini to fettuccine prep time. Cook
makes this dish lower uncovered so they
You get a personalized amount of SmartPoints® to spend on in SmartPoints and
don’t get soggy.
any food you choose, and 100+ fruits and veggies that are zero. packs in veggies.

At a
glance

DAILY
SMARTPOINTS
Spend these
on any food 2
you choose! 0
Just a touch of
For a burst of some ingredients,
WEEKLY flavor, top it like a good
SMARTPOINTS off with some Parmesan, gives
& ROLLOVERS ZEROPOINT™ red pepper big flavor for a
How you eat FOODS flakes or fresh few SmartPoints.
on a Tuesday You’ll find herbs before
is probably your full list serving.
different from of ZeroPoint
a Saturday. foods in the
Weekly Smart- WW app.
Points and Or just turn Your ZeroPoint food categories
rollovers keep to p. 18.
things flexible
and livable.

Fruits Vegetables
(non-starchy)
DID YOU KNOW?
We’ve set up a Connect group just for people on Green! See what Wondering what to do with a veggie like cauliflower?
other members are eating (and doing and posting) in the WW app. We’ve got ideas on p. 16.

13
5-day DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

menu Breakfast
Mini bagel with
Breakfast
Smoked salmon and cream
Breakfast
Buttermilk-oat pancakes
Breakfast
Egg and Canadian bacon
Breakfast
1 cup low-fat plain Greek
1 Tbsp whipped cream cheese muffin with yogurt and pear sandwich with yogurt with chopped fresh
cheese and sliced 4 9 avocado and tomato fruit, 2 Tbsp granola, 1/2 Tbsp
Just want to know tomato, with chopped walnuts
7
what to eat? This ½ cup orange juice 7
meal plan will help 8 Lunch
you get started. Turkey burger Lunch
Follow it, or mix and Lunch with squash fries AT A CHINESE RESTAURANT
match. Skip the 1 cup curry lime chicken 1 cup wonton soup,
6
salad served on a 1 cup chicken and broccoli,
foods you don’t love
toasted open-face English ½ cup steamed rice
and dig into the
muffin, plus a mixed
ones you do. green salad with 1½ Tbsp
10
vinaigrette dressing Snacks
10 Fresh fruit salad
Want more?
Lunch Lunch 0
With 7,000+ recipes OUT FOR MEXICAN Salmon Niçoise salad with
in the WW app, your 2 fast-food soft tacos with lemon-caper dressing
taste buds will salsa and a side salad Blue corn nachos
9
never be bored. 8 4

Have SmartPoints ®

left over?
Curious what other Up to 4 will be Snacks
members are automatically 24 pistachios,
rolled over 11 almonds, or 6 cashews,
eating? Scroll for another day. with an apple
through real-time
Snacks 2
posts on Connect! Snacks Hard-boiled egg
Medium (12 fl oz) latte made with fresh veggies
with low-fat milk 1 oz pretzels
2
6 3

OFFICE PARTY Snacks

Dinner
Basil-spinach dip 2 glazed doughnut holes 3 oz deli-style turkey
Classic lasagna
& pita chips with a cup of milky coffee breast with 6 whole-wheat
with roasted broccoli
4 6
pita chips
9
3
Dinner
One-pot penne with broccoli Fruit, cheese,
rabe and sausage and nut plate
10
2

Dinner
AT A BAR WITH FRIENDS
12 fl oz light beer and Dinner
grilled chicken on a bun Spice-rubbed flank steak
with fajita vegetables,
14 plus 3 (6-in) corn
Find all the tortillas and 1/4 avocado
Dinner
recipes in this
book at Roasted chicken with 12
WW.com/ squash and peppers
my-ww-recipes. Went over your Budget?
2
Tap into your
weekly SmartPoints.

15
myWW ™ myWW ™

Build a meal
STARTER Zero Hero: STARTER

Tomato
Cauliflower
GUIDE GUIDE

ZeroPoint™ foods are super-flexible Start with Add something Top it with Give it a
a ZeroPoint™ food hearty and delicious more veggies flavor boost
and can be used in lots of delicious
0 6 1 2
(and unexpected) ways. Here are a
few ideas to whet your appetite.

To make it
Bucatini vegetarian,
all’Amatriciana swap in veggie
bacon or soy
9 crumbles for the
pancetta and
Mash it use vegetable
broth.
Puree boiled cauliflower
florets into mashed potatoes
for extra creaminess. (Use half
cauliflower and half potatoes.) FOLD HERE
Cauliflower and potato mash
with Gorgonzola To cut down on Start with Add something Top it with Give it a
prep time, look a ZeroPoint food hearty and delicious more veggies flavor boost
for bagged 0 1 1 3
cauliflower rice Grill it
in the produce or
freezer section. Slice a whole head of
cauliflower into ¾-inch
slabs. Season and grill like
a steak, flipping once.
Grilled cauliflower steaks
with homemade pesto

Make this dish

Chipotle-lime brighter and
shrimp with corn sweeter by
Grate it and poblanos swapping a
Use cauliflower rice yellow or orange
5 pepper for the
as a pizza base. Or you poblanos. Hate
can buy a cauliflower crust cilantro? Parsley
at many grocery stores. works well, too.
Cauliflower crust pizza with
feta, peppers, and olives

DID YOU KNOW? DID YOU KNOW?

TEAR HERE

Pureed cauliflower or butternut squash makes a great base for cheese sauces that are You can make some pasta recipes all in one pot without draining the water. (The nutrients
low in SmartPoints®. Search for butternut or cauliflower sauce recipes in the WW app! and flavors will get absorbed into the sauce.) Plus, fewer pots and pans to clean!

17
 Green ZeroPoint™ foods
Carrots Pea shoots FRUITS Pears VEGETABLES Beets
Cauliflower Peppers Apples Persimmons (NON-STARCHY) Beet greens
Cauliflower rice Pickles, Applesauce, Pineapples Acorn squash Bok choy
Celery unsweetened unsweetened Plums Artichoke hearts, Broccoli
Chives Pico de gallo Apricots, fresh Pomegranates no oil
Broccoli rabe
Cilantro Pumpkin Bananas Pomelo Artichokes
Broccoli slaw
Coleslaw mix Pumpkin puree Blackberries Raspberries Arugula Brussels sprouts
Collard greens Blueberries Star fruit Asparagus Butter/Bibb
Radishes
Cucumber Cantaloupe Strawberries Baby corn lettuce
Red leaf lettuce
Eggplant Cherries Tangerines Bamboo shoots Butternut squash
Romaine lettuce
Endive Clementines Watermelon Basil Cabbage
Escarole Rosemary
Cranberries,
Fennel Rutabaga fresh
Frozen stir-fry Salsa, Dragon fruit
vegetables, fat-free
Figs, fresh
no sauce Sauerkraut
Frozen mixed
Garlic Scallions berries,
Ginger Shallots unsweetened
Green leaf lettuce Spaghetti squash Fruit cocktail,
Hearts of palm unsweetened
Spinach
Iceberg lettuce Fruit salad,
String beans unsweetened
Jicama
Summer squash Grapes
Kale
Which vegetables Kohlrabi Swiss chard Grapefruit
aren’t ZeroPoint Leeks Tarragon Guava
foods on Green? Mint Thyme Honeydew
Starchy veggies Mixed greens Tomatillos Kiwi
like corn, parsnips, Mushrooms Tomato puree, Kumquats
peas, plantains, and canned Lemons
Mustard greens
potatoes will all have Tomato sauce,
a SmartPoints® value. Napa cabbage Limes
Nori (seaweed) canned Mangoes
Oak leaf lettuce Tomatoes Meyer lemons
Okra Turnips Nectarines
Onions Water chestnuts Oranges
Oregano Wax beans Papayas
FOLD HERE

Parsley Zucchini Peaches

TEAR HERE
GUIDE
myWW ™
STARTER

Skip the
added sugar
chicken and pork.

sweetness (but no

Spiced-apple-stuffed
Cooked apples add
Sautéed apples are

SmartPoints® value)
Apple-braised chicken
Not just for pies

French toast casserole

to breakfast recipes.
delicious paired with

DID YOU KNOW?

Zero Hero:

Apple

of lemon juice
surfaces of an
Drizzle the cut

from browning.
apple with a bit

to prevent them

Apples release a gas called ethylene, which causes some produce to ripen faster.
Store apples separately from other fruit (unless you want them to ripen fast, too).
book at
WW.com/
Find all the
recipes in this

my-ww-recipes.

19
apple sandwich
Turkey, spinach, and cheese
bread. Just add fillings.
delicious substitute for
(like Granny Smith) are a
Thickly sliced crisp apples
on sandwiches
A new spin
myWW ™
STARTER Zero Hero:

Tomato
Banana
GUIDE

Bite-size muffins
Bake up some bite-size
banana, coconut, and
raspberry muffins.
Mini banana & raspberry cakes

Rescue overripe
bananas by
popping them
in the freezer
to use in future
cakes, muffins, or
breads.

Bake them
Give classic
banana bread a
savory twist by
adding zucchini
and sour cream.
Whip it Banana, zucchini
Frozen bananas and & sour cream bread
coconut water can be
blended in a food processor
to create a healthy “nice
cream.” Pair with mango
for a refreshing flavor.
Banana mango whip

DID YOU KNOW?

Bananas are available year round; unlike other fruits, bananas
continue to ripen at the same pace after they are picked.
myWW ™
STARTER Zero Hero: CASSIE D.,

Pumpkin
GUIDE WW GUIDE

Make sure to
buy canned
pumpkin puree,
not pumpkin
pie filling! Be snacktastic
They’re two very Swap jazzed-up
different things. canned pumpkin for
ice cream in parfaits.
Creamy pumpkin-
ginger parfaits

Make a better batter

Adding canned pumpkin to
pancakes helps reduce the
amount of butter needed
and adds 7 grams of fiber.
Pumpkin spice pancakes

Boost
your sauces
Combining canned Canned pumpkin
pumpkin with adds extra cream-
flavorings and
letting them sit for iness to sauces in
an hour will infuse pasta recipes.
the pumpkin with Mac-and-cheese
the flavor. donuts

DID YOU KNOW?

Every single part of a pumpkin is edible.
Yep, you can eat the skin, leaves, flowers, pulp, seeds, and even the stem!
myWW ™
Spicy chicken tacos

Blue 101
STARTER
GUIDE 3
Simmering chicken
Corn tortillas
in tomato sauce gives have fewer
it great flavor and SmartPoints
tenderness for than flour
0 SmartPoints. tortillas, and
You get a personalized amount of SmartPoints® to spend on they’re more
traditional
any food you choose, and 200+ foods that are zero. in Mexican
cuisine.

At a
glance

DAILY
SMARTPOINTS 3
Spend these
on any food A little bit 0
of a strongly
you choose! flavored cheese Red and purple
goes a long way. cabbage get their
WEEKLY Sharp cheddar bright color from
SMARTPOINTS and crumbled heart-healthy
& ROLLOVERS ZEROPOINT™ feta are tasty antioxidants, so
How you eat FOODS options. mix it up.
on a Tuesday You’ll find
is probably your full list
different from of ZeroPoint Your ZeroPoint food categories
a Saturday. foods in the
Weekly Smart- WW app.
Points and Or just turn
rollovers keep to p. 29.
things flexible
and livable.

Fruits Vegetables Eggs Chicken &

turkey breast

DID YOU KNOW? Fish/Shellfish Nonfat yogurt Beans & Tofu &
& soy yogurt legumes tempeh
We’ve set up a Connect group just for people on Blue! See what
other members are eating (and doing and posting) in the WW app. Want some tips for making the most of your ZeroPoint foods? Turn to p. 27.

24
5-day DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

menu
Irish steel-cut oats with
pomegranate and pistachios
Just want to know
what to eat? This
meal plan will help
you get started.
Follow it, or mix and
match. Skip the
foods you don’t love
and dig into the
ones you do.
Breakfast
Breakfast
Egg and bacon breakfast
slider with fresh fruit
6 5
Breakfast
Nonfat plain Greek yogurt
Breakfast
Waffles with lemony ricotta
Breakfast
½ cup Greek yogurt with
topped with fresh fruit and blueberries ¼ cup warm blueberry sauce
and 2 Tbsp slivered almonds 5 1
2
Lunch
Greek-Inspired veggie
burger
8

Want more?
Lunch
With 7,000+ recipes
Honey mustard
in the WW app, your chicken salad whole-wheat
taste buds will sandwich and 1 oz pretzels cheese pizza (⅛ of a 16-in pie)
never be bored. 6
Snacks
Curious what other Parmesan-herb
members are popcorn
eating? Scroll 3 14 pistachios
through real-time
posts on Connect! Apple slices drizzled
with ½ Tbsp honey and
cinnamon
2 3
Dinner
ASIAN FISH AND VEGGIE BOWL
Combine steamed
shrimp or crab, edamame,
shredded carrots
and cabbage,
½ cup brown rice,
and 2 Tbsp ginger salad
dressing
Lunch Lunch Lunch
OUT FOR PIZZA OUT FOR JAPANESE
Pair 1 cup lentil-vegetable
1 large slice regular-crust soup with a roast beef wrap California roll (4 pieces),
on a medium flour tortilla, spicy tuna roll
and a side salad with 3 oz deli-style roast beef, (4 pieces),
¼ cup croutons and 1 Tbsp mustard, lettuce, sliced edamame, and
1½ Tbsp Italian dressing onion, tomato, and pickles 1½ cups miso soup
Snacks
14
15 7 10
1 cup chocolate-almond
Snacks
nice cream Want some green tea
7
ice cream? Use your weekly
SmartPoints!
or 7 almonds
Fresh vegetable sticks
Snacks
1
9 tortilla chips
with 4 Tbsp hummus
with fat-free salsa
Fresh fruit salad 4
0 Did you know that
up to 4 unused
SmartPoints® will be Banana
automatically rolled over (or other fresh fruit)
to use on another day? 0
Snacks
BIRTHDAY CELEBRATION
1 mini frosted cupcake
and a cup of tea
5

6
1 light mozzarella
cheesestick and some grapes
1
Dinner
Chicken, peach, Dinner
and fig salad with Dinner Greek chicken with tzatziki,
Find all the ricotta salata DATE NIGHT Dinner
recipes in this orzo, and peppers
Roasted salmon with FAMILY MEAL
book at 2 6 Stuffed pasta shells and
WW.com/ zucchini, chickpeas,
and peppers roasted veggies
my-ww-recipes. Want dessert or a Went over your Budget?
glass of wine? Tap into your 2 Tap into your 9
weekly SmartPoints! weekly SmartPoints.

26
myWW ™ myWW ™

Build a meal
STARTER Zero Hero: STARTER

Tomato
GUIDE GUIDE

ZeroPoint™ foods are super-flexible Start with Add some Bump up Include some
and can be used in lots of delicious a ZeroPoint™ food protein the flavor fats
(and unexpected) ways. Here are a 0 0 0 2

few ideas to whet your appetite.

Try this same

dish with arctic
Crispy char and brown
salmon rice instead
of salmon and
with French lentils. No thyme
lentils or rosemary?
Try these easy apps Ripen tomatoes Experiment with
2 any other fresh
Cherry tomatoes at room temperature.
Refrigeration slows herbs you have
stuffed with cheese on hand.
down ripening and
make for tasty bites. decreases flavor.
Cherry tomatoes stuffed
with blue cheese and bacon
FOLD HERE

Start with Add some Bump up Include some

a ZeroPoint food protein the flavor fats
0 3 0 1

Go beyond
beefsteak
Tomatoes
come in many
shapes and
colors. Scout Spanish chorizo
out heirloom can be used
varieties Flank steak instead of, or
in addition to,
at your local asado with the steak.
farmers' Try ’em grilled pimenton oil Keep it light by
market. Grilling tomatoes releases looking for
4
Tomato, feta, and their naturally sweet pre-cooked
fresh herb tart juices, which will flavor chicken chorizo.
the rest of your meal.
Chicken, tomato, & polenta
Parmesan packet

DID YOU KNOW? DID YOU KNOW?

TEAR HERE

Most tomato varieties are red, although other colors are possible—including green, Adding a splash of acid (such as vinegar, lemon, or lime juice) just before serving a dish
yellow, orange, pink, black, brown, white, and purple. can help its flavor pop. Try a drizzle of champagne vinegar on the lentil salad.

28
 Blue ZeroPoint™ foods
Mangoes VEGETABLES Cauliflower Parsley BEANS & EGGS Mussels Tuna
Meyer lemons (STARCHY) Cauliflower rice Pea shoots LEGUMES Egg substitute Octopus Turbot
Canned corn Adzuki beans Egg whites
Nectarines Celery Peppers Orange roughy Wahoo
Corn Alfalfa sprouts Egg yolks
Oranges Chives Pickles, Oysters Whitefish
Green peas Cilantro unsweetened Bean sprouts Eggs Perch
Papayas Parsnips Black beans FRUITS
Coleslaw mix Pico de gallo FISH/SHELLFISH Pike
Peaches Peas Black-eyed Apples
Collard greens Pumpkin Abalone Pollock
Pears Split peas peas Applesauce,
Cucumber Pumpkin puree Alaskan king crab Pompano
Persimmons Cannellini unsweetened
Succotash Eggplant Radishes beans Anchovies, Salmon
Pineapples in water Apricots, fresh
VEGETABLES Endive Red leaf lettuce Chickpeas Sardines,
Plums Arctic char canned in water Bananas
(NON-STARCHY) Escarole Romaine lettuce Edamame
Pomegranates Acorn squash Bluefish or sauce Blackberries
Fennel Rosemary Fava beans
Pomelo Artichoke hearts, Branzino Sashimi Blueberries
Frozen stir-fry Rutabaga Great Northern
Raspberries no oil vegetables, Butterfish Scallops Cantaloupe
Salsa, fat-free beans
Artichokes no sauce Canned tuna, Sea bass Cherries
Star fruit Sauerkraut Kidney beans
Arugula Garlic in water Sea cucumber Clementines
Strawberries Scallions Lentils
Asparagus Ginger Carp Sea urchin Cranberries, fresh
Tangerines Shallots Lima beans
Baby corn Green leaf lettuce Catfish Shrimp Dragon fruit
Watermelon Spaghetti squash Lupini beans
Bamboo shoots Hearts of palm Caviar Smelt
Spinach Navy beans Figs, fresh
NONFAT YOGURT Basil Iceberg lettuce Clams Smoked haddock
String beans Pinto beans Frozen mixed
& SOY YOGURT Beet greens Jicama Cod Smoked salmon berries,
Greek yogurt, Summer squash Refried beans, Crabmeat, lump unsweetened
Beets Kale canned, fat-free Smoked sturgeon
plain, nonfat Kohlrabi Swiss chard Crayfish Smoked trout Fruit cocktail,
Plain yogurt, Bok choy Tarragon Soy beans
Leeks Cuttlefish Smoked whitefish unsweetened
nonfat Broccoli Thyme CHICKEN &
Mint Eel Snails Fruit salad,
Quark, plain, Broccoli rabe Tomatillos TURKEY BREAST unsweetened
up to 1% fat Broccoli slaw Mixed greens Ground chicken Fish roe Snapper
Mushrooms Tomato puree, breast Flounder Sole Grapefruit
Soy yogurt, plain Brussels sprouts canned
Mustard greens Ground turkey, Grouper Squid Grapes
TOFU & TEMPEH Butter/Bibb Tomato sauce, 98% fat-free Guava
lettuce Napa cabbage canned Haddock Steelhead trout
Firm tofu Nori (seaweed) Ground turkey Halibut Striped bass Honeydew
Butternut squash Tomatoes breast
Silken tofu Oak leaf lettuce Herring Sturgeon Kiwi
Cabbage Turnips Skinless chicken
Smoked tofu Canned Okra Water chestnuts Lobster Swordfish Kumquats
breast
Soft tofu pimientos Onions Wax beans Mahi mahi Tilapia Lemons
Skinless turkey
FOLD HERE

Tempeh Carrots Oregano Zucchini breast Monkfish Trout Limes

TEAR HERE
GUIDE
myWW ™
STARTER

egg pizza
Put them

top it with a
on a pizza

scrambled egg.
protein boost to
Add a flavor and

homemade pizza;
Whip ’em good

Breakfast scrambled
Meringue desserts,

are a delicious, low-

SmartPoints® sweet.

DID YOU KNOW?

like fruit-filled pavlovas,

Gingerbread meringue tarts

Zero Hero:

Eggs

fridge.
Boiled,

a week in the
will last up to
unpeeled eggs

peel. It also helps if you start peeling at the wider end.

Putting eggs in an ice bath immediately after boiling will make them much easier to
book at
WW.com/
Find all the
recipes in this

my-ww-recipes.

30
vinaigrette
mustard
creamy
bowl with
French lentil
and soups.
stir-fry meals,
bowls, Asian
to vegetarian
great addition
Eggs are a
to entrées
Add them
myWW ™
STARTER Zero Hero: SUSAN S.,

TomatoYogurt
Nonfat
GUIDE MEMBER

Rolling in the dough

Combine self-rising
flour and yogurt to
make a versatile two-
ingredient dough.
Mexican soft tostadas

The clear liquid in

yogurt containers
is naturally
occurring whey.
Move over, mayo
Don't drain it; Swap yogurt for mayonnaise in
stir it back in. salads and sides like coleslaw.
Mediterranean tuna salad with
lemon, red pepper, and oregano

Chill out
Add yogurt to ice pop
recipes for a smooth
and creamy texture.
Greek yogurt fudge pops

DID YOU KNOW?

Greek yogurt is higher in protein than regular yogurt. It’s a little more sour, though.
Stir in some citrus zest to sweeten the flavor.

32
myWW ™
Spicy chicken tacos

Blue 101
STARTER
GUIDE 3
Simmering chicken
Corn tortillas
in tomato sauce gives have fewer
it great flavor and SmartPoints
tenderness for than flour
0 SmartPoints. tortillas, and
You get a personalized amount of SmartPoints® to spend on they’re more
traditional
any food you choose, and 200+ foods that are zero. in Mexican
cuisine.

At a
glance

DAILY
SMARTPOINTS 3
Spend these
on any food A little bit 0
of a strongly
you choose! flavored cheese Red and purple
goes a long way. cabbage get their
WEEKLY Sharp cheddar bright color from
SMARTPOINTS and crumbled heart-healthy
& ROLLOVERS ZEROPOINT™ feta are tasty antioxidants, so
How you eat FOODS options. mix it up.
on a Tuesday You’ll find
is probably your full list
different from of ZeroPoint Your ZeroPoint food categories
a Saturday. foods in the
Weekly Smart- WW app.
Points and Or just turn
rollovers keep to p. 29.
things flexible
and livable.

Fruits Vegetables Eggs Chicken &

turkey breast

DID YOU KNOW? Fish/Shellfish Nonfat yogurt Beans & Tofu &
& soy yogurt legumes tempeh
We’ve set up a Connect group just for people on Blue! See what
other members are eating (and doing and posting) in the WW app. Want some tips for making the most of your ZeroPoint foods? Turn to p. 27.

24
5-day DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

menu
Irish steel-cut oats with
pomegranate and pistachios
Just want to know
what to eat? This
meal plan will help
you get started.
Follow it, or mix and
match. Skip the
foods you don’t love
and dig into the
ones you do.
Breakfast
Breakfast
Egg and bacon breakfast
slider with fresh fruit
6 5
Breakfast
Nonfat plain Greek yogurt
Breakfast
Waffles with lemony ricotta
Breakfast
½ cup Greek yogurt with
topped with fresh fruit and blueberries ¼ cup warm blueberry sauce
and 2 Tbsp slivered almonds 5 1
2
Lunch
Greek-Inspired veggie
burger
8

Want more?
Lunch
With 7,000+ recipes
Honey mustard
in the WW app, your chicken salad whole-wheat
taste buds will sandwich and 1 oz pretzels cheese pizza (⅛ of a 16-in pie)
never be bored. 6
Snacks
Curious what other Parmesan-herb
members are popcorn
eating? Scroll 3 14 pistachios
through real-time
posts on Connect! Apple slices drizzled
with ½ Tbsp honey and
cinnamon
2 3
Dinner
ASIAN FISH AND VEGGIE BOWL
Combine steamed
shrimp or crab, edamame,
shredded carrots
and cabbage,
½ cup brown rice,
and 2 Tbsp ginger salad
dressing
Lunch Lunch Lunch
OUT FOR PIZZA OUT FOR JAPANESE
Pair 1 cup lentil-vegetable
1 large slice regular-crust soup with a roast beef wrap California roll (4 pieces),
on a medium flour tortilla, spicy tuna roll
and a side salad with 3 oz deli-style roast beef, (4 pieces),
¼ cup croutons and 1 Tbsp mustard, lettuce, sliced edamame, and
1½ Tbsp Italian dressing onion, tomato, and pickles 1½ cups miso soup
Snacks
14
15 7 10
1 cup chocolate-almond
Snacks
nice cream Want some green tea
7
ice cream? Use your weekly
SmartPoints!
or 7 almonds
Fresh vegetable sticks
Snacks
1
9 tortilla chips
with 4 Tbsp hummus
with fat-free salsa
Fresh fruit salad 4
0 Did you know that
up to 4 unused
SmartPoints® will be Banana
automatically rolled over (or other fresh fruit)
to use on another day? 0
Snacks
BIRTHDAY CELEBRATION
1 mini frosted cupcake
and a cup of tea
5

6
1 light mozzarella
cheesestick and some grapes
1
Dinner
Chicken, peach, Dinner
and fig salad with Dinner Greek chicken with tzatziki,
Find all the ricotta salata DATE NIGHT Dinner
recipes in this orzo, and peppers
Roasted salmon with FAMILY MEAL
book at 2 6 Stuffed pasta shells and
WW.com/ zucchini, chickpeas,
and peppers roasted veggies
my-ww-recipes. Want dessert or a Went over your Budget?
glass of wine? Tap into your 2 Tap into your 9
weekly SmartPoints! weekly SmartPoints.

26
myWW ™ myWW ™

Build a meal
STARTER Zero Hero: STARTER

Tomato
GUIDE GUIDE

ZeroPoint™ foods are super-flexible Start with Add some Bump up Include some
and can be used in lots of delicious a ZeroPoint™ food protein the flavor fats
(and unexpected) ways. Here are a 0 0 0 2

few ideas to whet your appetite.

Try this same

dish with arctic
Crispy char and brown
salmon rice instead
of salmon and
with French lentils. No thyme
lentils or rosemary?
Try these easy apps Ripen tomatoes Experiment with
2 any other fresh
Cherry tomatoes at room temperature.
Refrigeration slows herbs you have
stuffed with cheese on hand.
down ripening and
make for tasty bites. decreases flavor.
Cherry tomatoes stuffed
with blue cheese and bacon
FOLD HERE

Start with Add some Bump up Include some

a ZeroPoint food protein the flavor fats
0 3 0 1

Go beyond
beefsteak
Tomatoes
come in many
shapes and
colors. Scout Spanish chorizo
out heirloom can be used
varieties Flank steak instead of, or
in addition to,
at your local asado with the steak.
farmers' Try ’em grilled pimenton oil Keep it light by
market. Grilling tomatoes releases looking for
4
Tomato, feta, and their naturally sweet pre-cooked
fresh herb tart juices, which will flavor chicken chorizo.
the rest of your meal.
Chicken, tomato, & polenta
Parmesan packet

DID YOU KNOW? DID YOU KNOW?

TEAR HERE

Most tomato varieties are red, although other colors are possible—including green, Adding a splash of acid (such as vinegar, lemon, or lime juice) just before serving a dish
yellow, orange, pink, black, brown, white, and purple. can help its flavor pop. Try a drizzle of champagne vinegar on the lentil salad.

28
 Blue ZeroPoint™ foods
Mangoes VEGETABLES Cauliflower Parsley BEANS & EGGS Mussels Tuna
Meyer lemons (STARCHY) Cauliflower rice Pea shoots LEGUMES Egg substitute Octopus Turbot
Canned corn Adzuki beans Egg whites
Nectarines Celery Peppers Orange roughy Wahoo
Corn Alfalfa sprouts Egg yolks
Oranges Chives Pickles, Oysters Whitefish
Green peas Cilantro unsweetened Bean sprouts Eggs Perch
Papayas Parsnips Black beans FRUITS
Coleslaw mix Pico de gallo FISH/SHELLFISH Pike
Peaches Peas Black-eyed Apples
Collard greens Pumpkin Abalone Pollock
Pears Split peas peas Applesauce,
Cucumber Pumpkin puree Alaskan king crab Pompano
Persimmons Cannellini unsweetened
Succotash Eggplant Radishes beans Anchovies, Salmon
Pineapples in water Apricots, fresh
VEGETABLES Endive Red leaf lettuce Chickpeas Sardines,
Plums Arctic char canned in water Bananas
(NON-STARCHY) Escarole Romaine lettuce Edamame
Pomegranates Acorn squash Bluefish or sauce Blackberries
Fennel Rosemary Fava beans
Pomelo Artichoke hearts, Branzino Sashimi Blueberries
Frozen stir-fry Rutabaga Great Northern
Raspberries no oil vegetables, Butterfish Scallops Cantaloupe
Salsa, fat-free beans
Artichokes no sauce Canned tuna, Sea bass Cherries
Star fruit Sauerkraut Kidney beans
Arugula Garlic in water Sea cucumber Clementines
Strawberries Scallions Lentils
Asparagus Ginger Carp Sea urchin Cranberries, fresh
Tangerines Shallots Lima beans
Baby corn Green leaf lettuce Catfish Shrimp Dragon fruit
Watermelon Spaghetti squash Lupini beans
Bamboo shoots Hearts of palm Caviar Smelt
Spinach Navy beans Figs, fresh
NONFAT YOGURT Basil Iceberg lettuce Clams Smoked haddock
String beans Pinto beans Frozen mixed
& SOY YOGURT Beet greens Jicama Cod Smoked salmon berries,
Greek yogurt, Summer squash Refried beans, Crabmeat, lump unsweetened
Beets Kale canned, fat-free Smoked sturgeon
plain, nonfat Kohlrabi Swiss chard Crayfish Smoked trout Fruit cocktail,
Plain yogurt, Bok choy Tarragon Soy beans
Leeks Cuttlefish Smoked whitefish unsweetened
nonfat Broccoli Thyme CHICKEN &
Mint Eel Snails Fruit salad,
Quark, plain, Broccoli rabe Tomatillos TURKEY BREAST unsweetened
up to 1% fat Broccoli slaw Mixed greens Ground chicken Fish roe Snapper
Mushrooms Tomato puree, breast Flounder Sole Grapefruit
Soy yogurt, plain Brussels sprouts canned
Mustard greens Ground turkey, Grouper Squid Grapes
TOFU & TEMPEH Butter/Bibb Tomato sauce, 98% fat-free Guava
lettuce Napa cabbage canned Haddock Steelhead trout
Firm tofu Nori (seaweed) Ground turkey Halibut Striped bass Honeydew
Butternut squash Tomatoes breast
Silken tofu Oak leaf lettuce Herring Sturgeon Kiwi
Cabbage Turnips Skinless chicken
Smoked tofu Canned Okra Water chestnuts Lobster Swordfish Kumquats
breast
Soft tofu pimientos Onions Wax beans Mahi mahi Tilapia Lemons
Skinless turkey
FOLD HERE

Tempeh Carrots Oregano Zucchini breast Monkfish Trout Limes

TEAR HERE
GUIDE
myWW ™
STARTER

egg pizza
Put them

top it with a
on a pizza

scrambled egg.
protein boost to
Add a flavor and

homemade pizza;
Whip ’em good

Breakfast scrambled
Meringue desserts,

are a delicious, low-

SmartPoints® sweet.

DID YOU KNOW?

like fruit-filled pavlovas,

Gingerbread meringue tarts

Zero Hero:

Eggs

fridge.
Boiled,

a week in the
will last up to
unpeeled eggs

peel. It also helps if you start peeling at the wider end.

Putting eggs in an ice bath immediately after boiling will make them much easier to
book at
WW.com/
Find all the
recipes in this

my-ww-recipes.

30
vinaigrette
mustard
creamy
bowl with
French lentil
and soups.
stir-fry meals,
bowls, Asian
to vegetarian
great addition
Eggs are a
to entrées
Add them
myWW ™
STARTER Zero Hero: SUSAN S.,

TomatoYogurt
Nonfat
GUIDE MEMBER

Rolling in the dough

Combine self-rising
flour and yogurt to
make a versatile two-
ingredient dough.
Mexican soft tostadas

The clear liquid in

yogurt containers
is naturally
occurring whey.
Move over, mayo
Don't drain it; Swap yogurt for mayonnaise in
stir it back in. salads and sides like coleslaw.
Mediterranean tuna salad with
lemon, red pepper, and oregano

Chill out
Add yogurt to ice pop
recipes for a smooth
and creamy texture.
Greek yogurt fudge pops

DID YOU KNOW?

Greek yogurt is higher in protein than regular yogurt. It’s a little more sour, though.
Stir in some citrus zest to sweeten the flavor.

32
myWW ™
Shrimp fried rice

Purple 101
STARTER
GUIDE 0
Quick one-pan dinners
are great for weeknights. Keep a bag of
cooked shrimp
Aim for protein, starch, in your freezer.
and veggies all in They’re an easy
the same meal. way to add
You get a personalized amount of SmartPoints® to spend on protein to stir-
fries, soups,
any food you choose, and 300+ foods that are zero. salads, and
more.

At a
glance

DAILY
SMARTPOINTS
1
Spend these 0
on any food Look for dark
Brown rice
you choose! sesame oil at
has almost 6 times
your super-
the fiber of white
market. It’s so
WEEKLY rice. Using it in
flavorful that
SMARTPOINTS this meal saves
you need just
& ROLLOVERS ZEROPOINT™ 3 SmartPoints.
a tiny bit.
How you eat FOODS
on a Tuesday You’ll find
is probably your full list Your ZeroPoint food categories
different from of ZeroPoint
a Saturday. foods in the
Weekly Smart- WW app.
Points and Or just turn
rollovers keep to p. 38.
things flexible
and livable.

Fruits Vegetables Eggs Chicken Fish/Shellfish

& turkey breast

Dairy & Beans & Tofu & Whole-wheat Potatoes

DID YOU KNOW? dairy alternatives legumes tempeh pasta & grains
We’ve set up a Connect group just for people on Purple! See what
other members are eating (and doing and posting) in the WW app. Check out some of your “Zero Heroes” starting on p. 37!

34
5-day DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

menu Breakfast
BLT breakfast cheese toast
Breakfast
Toast 1 frozen whole-grain
Breakfast
Cranberry-almond
Breakfast
Western
Breakfast
Poblano and egg
with an orange waffle, spread with 1 Tbsp morning barley omelette breakfast sandwich
3 peanut butter, and top with 4 2 with fresh fruit
Just want to know banana slices and a dash 4
what to eat? This of cinnamon.
meal plan will help 5 Lunch
you get started. Barbecue ranch
Follow it, or mix and chicken salad
Lunch
match. Skip the GREEK SHRIMP BOWL 4
foods you don’t love Steamed shrimp, cooked
and dig into the farro, lettuce, peppers, and
ones you do. cucumber, with 1½ Tbsp
crumbled feta, lemon juice,
and fresh dill
Want more? 1
Lunch Lunch Lunch
With 7,000+ recipes OUT FOR BURGERS
Pulled chicken ancho Pesto chicken salad
in the WW app, your chili and black bean soup with sandwich with Italian Small fast-food cheeseburger
taste buds will 7 tortilla chips arugula salad with condiments and a
never be bored. and 3 Tbsp of homemade 8
garden salad with 1 Tbsp
guacamole Italian dressing
4 Snacks 11 Snacks
Curious what other Grapes, 2 oz low-fat cheddar, BOOK CLUB NIGHT

members are 7 almonds Snacks 2 medium chocolate-covered

Plain fat-free cottage cheese strawberries
eating? Scroll 3
with fresh fruit 3
through real-time Snacks
posts on Connect! Banana–chocolate chip 0
Deviled eggs
mini-muffin and coffee with with capers and dill Fresh veggies with 3 Tbsp
fat-free milk Banana or apple homemade guacamole
0
3 0 2

Dinner
Air-popped popcorn Dinner
Italian turkey sausage Swordfish & veggie
with sea salt
and pepper pasta skewers with
0 creamy avocado sauce,
Snacks
3 served with brown
Sliced pear or apple with Dinner
1 Tbsp almond butter rice or quinoa
Chicken Parmesan sandwich 3
3 with Italian-inspired
vegetable soup
Buttermilk-herb dip 7
with crudité
0 Dinner
Chickpea and spinach
Dinner stew served over
POST-SOCCER PRACTICE whole-wheat couscous
Beef and vegetable stir-fry
1
with brown rice
6
Find all the Up to 4 unused
recipes in this daily SmartPoints will be Track your meals
book at WW.com/ Special dessert? automatically rolled and earn WellnessWins.™
my-ww-recipes. Want a beer? Tap into your over so you can use Redeem them for
weekly SmartPoints®! them on another day. real rewards!

36
 Purple ZeroPoint™ foods
Buckwheat Shirataki BEANS & CHICKEN & EGGS Mussels
Buckwheat soba noodles LEGUMES TURKEY BREAST Egg substitute Octopus
noodles Sorghum Adzuki beans Ground chicken Egg whites Orange roughy
Bulgur Soybean pasta Alfalfa sprouts breast Oysters
Egg yolks
Chickpea pasta Spelt Bean sprouts Ground turkey, Perch
98% fat-free Eggs
Corn pasta Spelt berries Black beans Pike
Edamame pasta Steel-cut oats Black-eyed peas Ground turkey FISH/SHELLFISH Pollock
breast Abalone
Farro Teff Cannellini beans Pompano
Freekeh Skinless chicken Alaskan king crab
Thai brown rice Chickpeas breast Salmon
Instant Edamame Anchovies Sardines, canned
Tri-color quinoa Skinless turkey
brown rice Fava beans Arctic char in water or sauce
Wheat berries breast
Instant oatmeal, Bluefish Sashimi
plain Whole-grain Great Northern
pasta beans DAIRY & DAIRY Branzino Scallops
Kamut Whole-grain Hominy ALTERNATIVES Butterfish Sea bass
Kasha sorghum Kidney beans Cottage cheese, Canned tuna, Sea cucumber
Lentil pasta Whole-wheat plain, nonfat in water Sea urchin
Lentils
Millet couscous Greek yogurt, Carp Shrimp
Lima beans plain, nonfat
Oatmeal, plain Whole-wheat Catfish Smelt
pasta Lupini beans Plain yogurt,
Oats Caviar Smoked
Wild rice Navy beans nonfat
Pea pasta Clams haddock
Wild rice–brown Pinto beans Quark, plain,
Popcorn kernels Cod Smoked salmon
rice blend Refried beans, up to 1% fat
for at-home canned, fat-free Crabmeat, lump Smoked
popping Soy yogurt, sturgeon
Soy beans plain Crayfish
WHOLE-WHEAT Black bean Quick-cooking Cuttlefish Smoked trout
PASTA & GRAINS pasta barley Smoked
Dungeness crab
Air-popped Brown basmati Quick-cooking whitefish
brown rice Eel
popcorn, no oil rice Snails
or sugar Quick-cooking Fish roe
Brown rice Flounder Snapper
Air-popped regular oats
Brown rice Grouper Sole
popcorn, no oil cereal, 100% Quick-cooking
or sugar, with salt steel-cut oats Haddock Squid
and/or spices Brown rice Quinoa Steelhead trout
noodles Halibut
Amaranth Quinoa pasta Herring Striped bass
Brown rice
FOLD HERE

Ancient grain pasta Red quinoa Lobster Sturgeon

mix, no seeds Brown rice– Rolled oats Mahi mahi Swordfish
Barley quinoa blend Rye berries Monkfish Tilapia
TEAR HERE
A new twist
on oatmeal
Put cooked quinoa
in a bowl with fat-
free milk and a little
sugar. Microwave for
a quick and satisfy-
ing hot breakfast.
Coconut-quinoa
with mango

book at WW.com/
my-ww-recipes.
recipes in this
Find all the

Be sure to rinse it before you cook it, or buy pre-rinsed quinoa at your supermarket.
Quinoa contains a coating called saponin, which can make it taste soapy and bitter.
Quınoa
(and unexpected) ways. Here are a few
ZeroPoint™ foods are super-flexible
and can be used in lots of delicious

You can treat it like a grain (it’s really

a seed), and it adds extra protein.
Layer quinoa in vegetarian bowls.
ideas to whet your appetite.

Greek quinoa bowls with chickpeas,

Zero Hero:

Pack in the protein

DID YOU KNOW?

peppers, and eggplant

great stand-in for

Quinoa makes a
plant food source
of high-quality

rice in paella.
gluten-free
Quinoa is a

protein.

Quinoa paella
delicioso
Totally
STARTER
myWW ™
GUIDE
 Trout Cranberries, Limes Mashed VEGETABLES Cilantro
Tuna fresh Mangoes potatoes, plain (STARCHY) Coleslaw mix
Turbot Dragon fruit Meyer lemons Canned corn Collard greens
Mashed sweet
Figs, fresh potatoes, plain Corn Cucumber
Wahoo Nectarines
Frozen mixed Green peas
Whitefish berries, Oranges New potatoes Eggplant
Parsnips
unsweetened Papayas Oven-roasted Endive
FRUITS Peas
Fruit cocktail, Peaches potato wedges, Escarole
Apples unsweetened Split peas
Pears without oil Succotash Fennel
Applesauce, Fruit salad,
unsweetened Persimmons Oven-roasted Frozen stir-fry
unsweetened VEGETABLES vegetables,
Apricots, fresh Grapefruit Pineapples sweet potato (NON-STARCHY) no sauce
Bananas Grapes Plums fries, without oil Acorn squash Garlic
Blackberries Guava Pomegranates Purple potatoes Artichoke hearts, Ginger
Blueberries Honeydew Pomelo no oil Green leaf
Red potatoes
Cantaloupe Kiwi Raspberries Artichokes lettuce
Roasted potatoes, Arugula
Cherries Kumquats Star fruit Hearts of palm
without oil Asparagus
Clementines Lemons Strawberries Iceberg lettuce
Tangerines Roasted sweet Baby corn Jicama
Watermelon potatoes, Bamboo shoots Kale
without oil Basil
POTATOES Kohlrabi
& SWEET Russet potatoes Beet greens Leeks
POTATOES Sweet potatoes Beets
Mixed greens
Baby potatoes Bok choy
Taro Mushrooms Pumpkin puree Spinach
Baked potatoes Broccoli
White potatoes Mustard greens Radishes String beans
Baked sweet Broccoli rabe
Yams Broccoli slaw Napa cabbage Summer squash
potatoes Red leaf lettuce
Yellow potatoes Brussels sprouts Nori (seaweed) Swiss chard
Canned sweet Romaine lettuce
potato, Butter/Bibb Oak leaf lettuce Tarragon
Yucca Rosemary
unsweetened lettuce Okra Thyme
Cassava Yukon gold Butternut squash Onions Rutabaga
potatoes Tomatillos
Fingerling Cabbage Oregano Salsa, Tomato puree,
potatoes TOFU & TEMPEH Canned Parsley fat-free canned
Frozen potatoes, pimientos Pea shoots Tomato sauce,
prepared without Firm tofu Sauerkraut
Carrots Peppers canned
fat Silken tofu Scallions
Cauliflower Pickles, Turnips
Idaho Smoked tofu Shallots
potatoes Cauliflower rice unsweetened Water chestnuts
Japanese sweet Soft tofu Celery Pico de gallo Spaghetti Wax beans
FOLD HERE

potato Tempeh Chives Pumpkin squash Zucchini

TEAR HERE
GUIDE
myWW ™
STARTER

Give toast

increases
their flavor.
a makeover

pumpkin seeds
sweet potato toast

Lightly toasting
Bacon, egg, and cheese
Toasted sweet potato

replacement for bread.

DID YOU KNOW?

slices make a nutrient-rich
Zero Hero:

with pumpkin seeds

Replace the fat

sweet potatoes into

Stir cooked, mashed

Sweet potato quick bread

back on sugar and oil.
quick-bread batter to cut

smooth skin, a milder flavor, and creamy yellow flesh.

Sweet potato

Not all sweet potatoes are the same. Japanese sweet potatoes have a thin,
boost!
puree adds
Sweet potato

an antioxidant

40
pepper bisque
Spanish-spiced roasted
almost no dairy.
and rich, with
makes soups thick
Sweet potato puree
creaminess
Add
myWW ™
STARTER Zero Hero:

Oats
GUIDE

A new twist on muffins

Warm up with a warm oat-
and-cinnamon mug muffin.
90-second mug muffin
Use a
food processer
to finely process
Rise and shine oats before
adding to the
Wake up to a nourishing mixture.
breakfast by soaking
your oats overnight and
topping with juicy mango
in the morning.
Tropical overnight oats

Satisfying
snack
Add a dose of
fiber to your
homemade
energy balls by
adding finely
chopped oats
to the mixture.
Choc peanut
bliss balls

DID YOU KNOW?

Oats contain antioxidants plus key minerals, like magnesium and zinc, and beta-glucan—
a type of a soluble fiber that can help regulate blood sugar and improve total cholesterol.
myWW ™ myWW ™

Build a meal
STARTER Zero Hero: STARTER

Chıckpeas
GUIDE GUIDE

Start with Add some Bump up Include some

a ZeroPoint™ food veggies the flavor fats
0 0 0 3

Replace eggs in sweet treats

Tofu, broccoli,
Pureed chickpeas add fiber and Cubes of chicken
protein to no-bake cookie bites.
and butternut breast can be
No-cook peanut buttery cookie dough bites squash with swapped for the
tofu in this recipe.
creamy tahini Just make sure
sauce the chicken
reaches an
3 internal temp
of 165oF.

Start with Add some Bump up Include some

ZeroPoint foods veggies the flavor fats
0 0 0 1

Boost your burger

Use chickpeas in
Don’t love the veggie burger patties.
texture of It gives them a rich,
chickpeas? Roast
them in sheet-pan slightly nutty taste.
meals in place Chickpea and brown
of starches. rice veggie burger
They’ll get nice
and crunchy. This recipe is very
Soba noodle versatile—try
chicken bowl shrimp or pork
instead of chicken,
1 or edamame and
bok choy instead of
Power up pasta peas and spinach.
Add them to pasta Find all the
dishes for more fiber recipes in this
book at
and protein. WW.com/
No-mayo pasta e ceci salad my-ww-recipes.

DID YOU KNOW? DID YOU KNOW?

A chickpea plant’s deep root system helps prevent soil erosion. It also requires little To easily peel and prep ginger, run the back of your spoon over the skin.
to no fertilizer, and its leaves have a natural insecticide that keeps bugs away. Then square off a piece of peeled ginger and chop, slice, or mince.

43
Ready to
jump in?
Here are three quick, totally doable
things you can tackle right now to
get off to a great start.

1.
Put your next Workshop
on your calendar
One study found that people who attend-
ed Workshops frequently were 11 times
more likely to lose 5% of their body weight
than those who didn’t.9 And 5% is a big
deal when it comes to health!10

2.
Find your ZeroPoint™
food list in the WW app
The more in tune you are with your app,
the better! And not only because it’s the
easiest way to track: People who used the
WW app regularly lost significantly more
weight than those who didn’t.11

3.
Figure out what you’re
going to eat and track it
Becoming mindful—of what you eat,
how much you move, and your weight—
is one of the most powerful tools for
weight loss.12

PINKI V.,
WW COACH

45
Good things
are coming
your way
If you’re new to us, you’ll get everything you need to live
WW in the real world. If you’ve been with us a while, you’ll get
fresh inspiration (and a few surprises) to keep you going strong.

Check out your tools

“Starter Streak” Studio Finder Connect

emails No matter where your life Our private, members-
Get the scoop on how to takes you, it’s easy to find only community in the WW
make myWW™ work for you. a Workshop. Filter by day, app is a huge source of
Read them. Frame them. time, or location, and see inspiration. These are your
But don’t ignore them. which Coaches are there. people—come meet them!

Workshops WellnessWins™ 24/7 Expert Chat

This is where the You’ll earn Wins for Have a question about
magic happens. Each building healthy habits. SmartPoints® or just need
week is designed to Trade them in for real a little advice? Help is at
bring a breakthrough, rewards like products your fingertips. Chat
and your fellow members and cool experiences, with a WW Coach, 24/7,
provide inspiration. all for free. right in the app.

REBEKKA O.,
WW COACH

47
Let’s talk tools...
...starting with our easy-to-use WW app! It’s the best way to
find recipes, track food and activity, and connect with others.
Top tracked
Here are the 100 most tracked foods with SmartPoints® value.
Use this as a reference, or just see what other members love!

SmartPoints SmartPoints
values values

PROFILE
Add your why, Chicken or turkey breast,
SEARCH track your cooked, no skin or bone, 3 oz 2 0 0
Type in a food weight, see
A Portion* Chicken salad, homemade or
or activity to your progress, Almond milk, plain, restaurant style, ½ cup 4 4 4
track it. unsweetened, 8 fl oz 1 1 1 Coffee, brewed, with 2 Tbsp
build your
community— Almonds, ¼ cup 4 4 4 regular creamer, 8 fl oz 2 2 2
it’s all here. Avocado, raw, ¼ 3 3 3 Coleslaw, homemade, ½ cup 3 3 3
WEEKLY Cookies, homemade,
SMARTPOINTS®
You get a fresh
B chocolate chip, oatmeal, sugar,
BARCODE or similar type, 1 cookie 3 3 3
batch of these Bacon, cooked, crisp, 3 slices 5 5 5
SCANNER Crackers, graham, 2 squares 2 2 2
each week, for Bacon, turkey, cooked, 3 slices 3 3 3
Scan the Cream, 2 Tbsp
extra flexibility. barcode on any Beans
Sour, reduced-fat 2 2 2
nutrition label Black or pinto, ½ cup 3 0 0 Sour, regular 3 3 3
DAILY and the app Garbanzo, ½ cup 4 0 0 Whipped, aerosol 1 1 1
SMARTPOINTS Balsamic vinegar, 1 Tbsp 1 1 1
will track it.
This is person- Beef, cooked, 3 oz
alized based Ground, 90% lean 4 4 4
E
on your age, Ground, 95% lean 3 3 3 English Muffin, 1
height, weight, Steak, lean (round or loin, Light 2 2 2
DAILY USED
and sex. with visible fat trimmed) 3 3 3 Light, whole-wheat 3 3 3
This helps you Regular, any type 4 4 4
keep track of Beer, 12 fl oz
DAILY MEALS Light 3 3 3 Egg, prepared without oil or
your Budget milk, 1 item 2 0 0
Pre-track and plan Regular (lager types) 5 5 5
meals, or just ahead. Bread, any type, 1 slice 2 2 2
reflect on what Brownie, prepared from mix, F
you’ve eaten 2-inch square 5 5 5 Fish,
that day. ROLLOVERS Butter, 1 Tbsp Salmon, farmed, cooked, 3 oz 4 0 0
You can save Regular 5 5 5 Salmon, wild, cooked, 3 oz 3 0 0
these up for a Whipped 3 3 3 Flour tortilla, 1 medium 3 3 3
special meal Fries, French, 10 7 7 7
or event! C
Cereal, oatmeal, cooked, 1 cup 5 5 0 G
Cheese Guacamole, homemade or
American, 1 slice 4 4 4 restaurant, 2 Tbsp 1 1 1
Cottage, low-fat (1%), 1 cup 3 3 3
Cream cheese, light, 1 Tbsp 1 1 1
Cream cheese, regular, 1 Tbsp 2 2 2 H
Feta, crumbled, 1 oz 3 3 3 Half and half
Mozzarella, part skim, 1 oz 2 2 2 Fat-free, 2 Tbsp 1 1 1
Parmesan, grated, 1 oz 4 4 4 Regular, 2 Tbsp 2 2 2
TEAR HERE

Chicken, thigh, boneless, Ham

skinless, cooked, 4 oz 4 4 4 Cooked, lean, 3 oz 2 2 2

49
Top tracked
Deli-sliced, honey, lean, 2 oz 2 2 2
Hamburger, roll or bun, plain, 1 4 4 4
Honey, 1 tsp 1 1 1
Hummus, 2 Tbsp 2 2 2
K Pretzels, 1 oz 3 3 3
Ketchup, 1 Tbsp 1 1 1
M Quinoa, cooked, 1 cup 6 6 0
Mayonnaise
Light, 2 Tbsp 3 3 3
Regular, 1 Tbsp 3 3 3
Milk, 8 fl oz
1%, low-fat or light 4 4 4
2%, reduced-fat 5 5 5
Fat-free 3 3 3
Whole 7 7 7
O Saltine crackers, 5 2 2 2
Oats, old-fashioned,
uncooked, ½ cup 4 4 0
Oil, 1 tsp
Olive 1 1 1
Vegetable 1 1 1
Olives, 6 large 1 1 1
Orange juice, 8 fl oz 6 6 6
P Tortilla, corn, 6-inch, 1
Pancake, any type, from mix
(4-inch), 1 2 2 2
Pasta, whole-wheat penne,
cooked, 1 cup 4 4 0
Peanut butter, smooth,
with salt, 2 Tbsp 6 6 6
Peanuts, ¼ cup 6 6 6
Pizza,⅛ of 14-inch pie,
restaurant type, thin crust
Cheese 8 8 8
One-meat topping 9 9 9
Popcorn
Air-popped at home, 2 cups 2 2 0
Movie, without butter, 3 cups 5 5 5
Plain, oil popped, 2 cups 3 3 3
Pork chop, cooked, lean
without bone, 3 oz 3 3 3
Potato chips, regular, 1 oz 5 5 5
(cont.)
ALMA L.,
MEMBER
Potatoes
Baked, plain, 1 medium 5 5 0
Mashed, home-prepared,
with whole milk added, 1 cup 5 5 5
Sweet, cooked, ½ cup 3 3 0
White or red, cooked, ½ cup 2 2 0
Q
R
Rice cakes, plain, 1 1 1 1
Rice, cooked, 1 cup
Brown, long-grain 7 7 0
White, long-grain 6 6 6
S
Soup, chicken noodle, 1 cup 2 2 2
Spaghetti, cooked, 1 cup 5 5 5
Sugar, 1 tsp
Brown 1 1 1
White, granulated 1 1 1
T
Tortilla chips, 12 4 4 4
Tuna
2 2 2
Canned, chunk in water, 3 oz 1 0 0
Salad, ½ cup 5 4 4
Turkey, deli-sliced, 2 oz 1 1 1
V
Vodka, 1½ fl oz 3 3 3
W
Walnuts, ¼ cup 6 6 6
Wine, 5 fl oz 4 4 4
Y
Yogurt, plain, unsweetened,
nonfat, Greek, 1 cup 3 0 0
TEAR HERE
Yogurt, plain, unsweetened,
nonfat, 1 cup 5 0 0
51
Flavor boosters
These ingredients are a surefire way to add flavor while
Stock your pantry
This is a great list of recipe staples.
keeping SmartPoints® low. All have a SmartPoints value of 1! Check off the items you want; skip what you don’t need.

PRODUCE DAIRY + EGGS DELI FROZEN

n Fresh fruit n Eggs, whole or n Roasted whole n Edamame
n Fresh vegetables egg substitute chicken n Vegetables
n Fresh herbs n Fat-free or n Lean deli meats (without added
n Leafy greens, low-fat milk n Hummus sauce and salt)
coleslaw mix, or n Regular soy milk GRAINS + PASTA n Unsweetened fruit
shredded carrots (plain) n Veggie burgers
n Whole-grain or
for salads n Almond milk regular pasta (with 2 g of fat or
n Pre-cut fresh n Nonfat plain yogurt less)
n Brown rice or
vegetables for n Reduced-fat or n Vegetarian ground
white rice
soup, stir-fries, and regular cheese “meat”
kabobs n Bulgur, quinoa,
n Low-fat shredded or barley n Whole-grain
Dried cranberries Maple syrup Shredded Parmesan cheese n Corn waffles
1 Tbsp 1 tsp 2 Tbsp or string cheese
n Peas (green, sugar n Crumbled feta or n Sorbet
snap, snow, etc.) CANNED FOODS +
Parmesan cheese STAPLES
n Silken or firm, n Reduced-fat cream n Tomato sauce or
regular or low-fat cheese jarred marinara
tofu
n Nonfat cottage sauce
cheese n Diced tomatoes
MEAT + POULTRY n Part-skim n Fat-free salsa
+ FISH ricotta cheese n Black beans or
n Skinless chicken chickpeas
or turkey breast,
n Vegetables
chicken thighs
(without added
n 98% fat-free salt, sugar, or oil)
ground turkey or
n Unsweetened fruit
chicken
(in water)
n Lean pork chop SEASONINGS +
Blue cheese Olives Pistachios n Chicken or CONDIMENTS
1 Tbsp 8 large 14 nuts or pork loin
vegetable broth n Cooking spray, oil,
n Lean, trimmed
n White tuna (in and vinegar
flank steak, beef
water), canned n Salt and pepper
tenderloin,
You don’t need salmon
much. A little or strip sirloin BREAD + CEREAL n Dried herbs and
n Peanut or other spices, seasoning
powdered n Fish n Reduced-calorie
sugar goes a nut/seed butter mixes, dry rubs
n Shellfish bread
long way. n Hot sauce
n Thin sandwich
bread or English SNACKS n Mustard
muffins n Air-popped n Ketchup
n Whole-wheat or popcorn
n Reduced-sodium
corn tortillas n Popcorn kernels soy sauce
n Plain oatmeal for at-home
n Steak sauce
popping
n Unsweetened n Teriyaki sauce
Powdered sugar Almonds Candied ginger shredded wheat or n Baked potato
2 tsp 7 nuts 2 Tbsp whole-grain cereal or tortilla chips
n Pizza dough n Almonds
n Pistachio nuts
TEAR HERE

TEAR HERE

53
Portion estimator
Pulling out measuring cups at a party? Not happening. Your top
questions
Use this guide to help you estimate portions, using just your hand.*

What do members want to know most? Glad you asked.

Can I switch colors? Can I swap FitPoints®

Absolutely! But we for SmartPoints?
Fist Fingertip Palm recommend giving it We believe in moving
1 cup 1 tsp 3 oz meat 2 weeks before you make more because it gives you
a change. Why? It can take energy, helps you feel
a while to get used to a comfortable in your own
whole new way of eating. skin, and is vital in helping
Can I eat as many Our research shows that you keep off the weight
2 weeks is a good amount you lose. Plus it just
ZeroPoint™ foods of time to adjust. feels good. That’s why
as I want? If you decide that you earn FitPoints for the
ZeroPoint foods don’t switching is what’s best movement you do. “Swap-
need to be measured or for you, you can do it right ping” is when you swap
Cupped hand Thumb Thumb tip
1-2 oz meat
tracked, but that doesn’t in Settings. the FitPoints you earn
1 oz meat or cheese 1 Tbsp
mean they’re all-you-can- for more SmartPoints.
eat. Sure, you could boil a To start, this feature is
dozen eggs and eat them Is one color “better”
turned off in Settings. But
*Of course, not all hands are the same size, so it wouldn’t hurt to measure your own hand in front of the TV, but than another? if swapping works for you,
against some measuring spoons or cups, just so you know what you’re working with. you probably won’t feel Nope. Each one is feel free to turn it on.
so good. Eating any food, based on our proven
even ZeroPoint foods, to SmartPoints® system and
extremes could make you all are designed to give
Menu decoder gain weight. Like every- you similar weight loss.
thing, it’s about balance Ultimately, the color
These words are hints that a dish might be high in SmartPoints.® and becoming mindful of that’s “best” is the one
au gratin battered bisque creamy what you’re eating. that gives you the most
flexibility, because that’s
dipped double-baked hollandaise just like mom’s the one that will be the
pan-fried tempura crispy most livable for you.
Instead look for:
grilled broiled steamed
poached au jus (cooked in its own juices)

WHY ARE PORTIONS IMPORTANT?

TEAR HERE

It’s not to tell you how much to eat. Your hunger and SmartPoints Budget decide that.
But being aware of how much you’re eating is key because it helps you track accurately.

55
What’s
“My original why was
to be able to look at a
photo of myself and
not cringe. Now, it’s to

your why?
live a healthy life.”
CHRISTINA T., MEMBER

Sure, you want to lose weight and get healthier—but let’s get
more specific. Why do you want to do those things?
Whatever moved you to join WW—whether it’s to shed
pounds or improve your overall wellness—your why is what
anchors you and keeps you going when things get tough.
Here’s how to make it work for you.

Go with your gut Make it yours Make it stick

Ask yourself, “Why do I
want to lose weight?”
Don’t stress over it; go
with the first thing that
comes to mind. (For
example: “I’m tired of
feeling out of breath
and slow.”)
Dig deeper
How would your life be
Ask yourself again: Why Write it down and put
do I want to lose weight? it someplace you’ll
(“I want to have more see it often. Or make it
stamina so I can do more your phone background
things with my friends.”) so you’ll always have it
Psst... The more specific with you.
“I want to be
and personal your why is, a more active
the more focused you’ll dad—a dad who
be on the benefits weight can keep up on
loss and getting healthier the playground.”
brings. It’ll also make your ED D., MEMBER

different if you lost why more effective.

weight? (“I could walk
farther and say yes to
doing fun, active things.”)

“I want to feel
confident and love
DID YOU KNOW? every photo
Most people’s why will change over the course of their journey. So if yours doesn’t feel that I take.”
–
absolutely perfect, that’s fine what matters is that it works for you today. GINGER R., MEMBER

57
Stay
connected
Here’s where you can find us between Workshops.
We’re constantly serving up great tips, recipes, mantras,
videos—basically, anything we think will help you succeed.
Check these out
#myWW #newbies #wwbros #backontrack #nsv  6 months on WW Freestyle™.
#wwmembersupport #wwofficial #recipes
Connect
Your private, members-only community in the WW app.
WW  @ww  @ww_us  WW (formerly Weight Watchers)
Disclaimers and citations
SmartPoints® values based on available nutritional information (or estimated when required).
1. Six-month pre-post study conducted by the University of North Carolina funded by WW. Weight data reported by trial participants after
2. Neff KD & Dahm KA. Self-compassion: what it is, what is does, and how it relates to mindfulness (pp.121-140) in M. Robinson, B. Meier & B.
Ostrafin (Eds.) Mindfulness and Self-Regulation. New York: Springer 2014.
3. Neff KD. Self-compassion: an alternative conceptualization of a healthy attitude toward oneself. Self and Identity 2003;2:85-102.
4. Sirois FM, et al. Self-compassion, stress, and coping in the context of chronic illness. Self and Identity 2015;14(3):334-347.
5. Terry ML, et al. Self-compassionate reactions to health threats. Personality and Social Psychology Bulletin 2013;39(7):911-926.
6. Neff KD. Self-compassion: an alternative conceptualization of a healthy attitude toward oneself. Self and Identity 2003;2:85-102.
7. Teixeira PT, et al. Successful behavior change in obesity interventions in adults: a systematic review of self-regulation mediators. BMC Medi-
cine, 2015; 13.
8. U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: U.S. Department of
Health and Human Services; 2018.
9. Johnston CA, et al. A randomized controlled trial of a community-based behavioral counseling program. Am J Med. 2013;126:1143.e19-1143.e24.
10. Vidal J. Updated review on the benefits of weight loss. Int J Obes 2002;26(S4);S25-S28.
11. Johnston CA, et al. A randomized controlled trial of a community-based behavioral counseling program. Am J Med. 2013;126:1143.e19-1143.e24.
12. Burke LA, et al. (2011) Self-monitoring in weight loss: a systematic review of the literature. J Amer Diet Assoc;111(1):92-102.
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