Watch Your Weight by Watching Your Food
No more diet-crashing! No need to deprive yourself! Lose weight the proper way by eating well. Cook and eat the food you love with this collection of weight watcher recipes.
Some might get dubious on the richness of some recipes. Don't worry. These are kitchen-tested recipes, with their calorie count taken care of to guarantee weight loss without food deprivation.
Start cooking now-but before you start to eat, here's one important tip: control the temptation. You must divide the food into small portions. Pack them in Seal-a-Meal bags and put them inside the fridge. Re-heat the food by immersing the bag in hot water, or through microwave oven. Even if you're still hungry after eating (or you just can't resist your cooking), wait for three hours to eat your next portion.
Of course, you also need to do some exercises. No gyms, if you hate them. Just 30 hours of brisk walking everyday or every other day is enough. Riding a bicycle, even a statutory one, can help your body burn calories.
- Mix together all the dry ingredients thoroughly.
- Add remaining ingredients and beat until smooth.
- Pour a half cup batter on hot Teflon pan, or lightly oiled skillet.
- Turn the pancake when surface become bubbly. Cooking time per pancake is 3 to 5 minutes, depending on its thickness.
Diet Watcher Breakfast Recipes
Cinnamon Applesauce Pancakes
This recipe does not have eggs or milk. Yields 12 pancakes. To make waffles, just add 3 tablespoons vegetable oil.
- 2 cups of sifted flour
- 4 teaspoons of baking powder
- 2 cups of water
- 2 tablespoons of sugar
- ½ teaspoon of iodized salt
- ½ cup of cinnamon applesauce
- ¼ teaspoon of vanilla extract
- ¼ cup of fresh parsley leaves
- 1 teaspoon of iodized salt
- A dash of ground pepper
- 1/3 cup of water
This breakfast recipe can be conveniently made at night, refrigerate and cook in the morning. Yields 6 servings.
- 12 eggs
- 1 ½ slices bread (torn into pieces with sides removed)
- 10 ounces muenster cheese, or any cheese of choice, cut into cubes
- 4 ounces of sliced mushrooms
- 4 stalks of green onions, chopped
- 1 cup of milk
- ¼ cup of softened butter
- ¼ cup of fresh cilantro leaves
- Butter a 6-cup baking dish.
- In a small bowl, crumb the bread and soak in milk.
- Over medium heat, cook green onions and mushroom in melted butter. Remove from heat and set aside.
- Chop cheese, cilantro and parsley leaves in the food processor. Transfer the mixture to another small bowl.
- In a large bowl, combine eggs, bread and milk mixture, salt and pepper, and water.
- Return green onion mixture to medium heat. Add egg mixture. Cook while stirring until soft, not set completely.
- Scoop half portion of egg mixture to the 6-cup baking dish. Sprinkle cheese mixture, cover with another scoop of egg mixture and top with the remaining cheese mixture.
- Cool, cover with plastic sheet and refrigerate.
- Bring to room temperature before baking to preheated oven (400 degrees) for up to 18-20 minutes or until golden and puffed up.
- Mix all ingredients, except the beaten egg and fish fillets.
- Dip the fillet in the egg then coat well with the potato mix.
- Heat small amount of vegetable oil on frying pan and fry fish until golden on both sides.
Diet Watcher Main Dish Recipes
Crisp Fish Fillets
This fish recipe has texture and perfect spicy flavor. Yields 4 servings
- 4 pieces of fish fillets, equal-sized
- 1 whole egg, beaten
- 1 cup of instant mashed potatoes
- 1 teaspoon of garlic powder
- 1 teaspoon of dried thyme
- 1 teaspoon of dried oregano
- Salt & pepper, to taste
The fruity flavor of apples combined with spices turned this chicken recipe into a nutritious and delicious dish. Yields 4 servings.
- 4 pieces of chicken breasts, deboned
- ½ teaspoon of dried thyme
- ¼ teaspoon of iodized salt
- ¼ teaspoon of ground pepper
- 2 tablespoons of vegetable oil
- 2 pieces apples (golden delicious variety), cored and sliced with skin on
- 1 piece of onion, sliced into thin rings
- ½ cup of apple juice
- 1 ½ teaspoons of apple cider vinegar
- 1 teaspoon of cornstarch
- Rub chicken with thyme, salt and pepper.
- Heat half portion of oil over medium high heat and fry chicken until brown on both sides.
- Transfer chicken to plate.
- Add remaining oil to pan. Stir in apples and onions, for 5 minutes or until golden.
- Add apple juice and bring to boil before stirring.
- Return chicken to fry-pan. Cover and cook over medium heat, turning once, for 7 minutes or until inside flesh is no longer pink. Transfer to a platter and set aside.
- Mix cornstarch with vinegar and stir in to fry-pan. Continue cooking for another minute, or until glossy and thickened. Pour over chicken to serve as sauce.
This recipe can be frozen inside individual plastic container, thaw and heat up in the oven before serving. Yields 60 servings.
- ½ kilogram of lean ground beef
- ¼ kilogram of lean ground pork
- 1 teaspoon of sage seasoning
- ½ cup of cooked and mashed potatoes
- 2 cloves of garlic, finely minced
- 1 small onion, finely diced
- ¼ teaspoon of iodized salt
- ¼ teaspoon of ground pepper
- ¾ cup of tap water
- Simmer all ingredients over low heat, except mashed potatoes. Stir to prevent sticking while cooking. Let boil for 15 minutes.
- Remove pan from heat and combine mashed potato until mixture is moist and thick.
- Line muffin baking dish with tart shells (can be bought from local supermarket). Fill with meat mixture.
- Bake at preheated oven (400 degrees) until light brown.
- To reheat frozen tarts, put in oven or toaster at 350 degrees for 10 to 20 minutes. Pre-thawed tarts, reheat for 5-10 minutes.
Diet Watcher Side Dish Recipes
This is a quick and healthy recipe. It has zero fat. Yields 10 servings.
- 1 head cauliflower, broken into flowerets, washed thoroughly, and strained.
- 3 cloves of garlic, sliced very thinly
- 1 tablespoon of olive oil
- 2 tablespoons of tap water
- 1 teaspoon of iodized salt
- Preheat oven to 425 degrees.
- Place all ingredients in a large plastic food bag and shake until all flowerets are well coated.
- Pour on a cookie sheet and roast in the oven for 25 minutes. Sprinkle with water after 15 minutes and continue baking until tender. Remove from heat if crunchy bite is enjoyed.
This recipe can be a savory appetizer or side dish. Serve hot, or store in the freezer for future consumption. Yields 5 dozen spirals.
- 8 ounces of cream cheese
- 1 cup of cooked chicken breast, deboned and diced
- ¼ pound cheese, shredded
- 1 teaspoon of dried coriander
- 2 tablespoons of fresh or canned jalapeno peppers, diced
- 2 teaspoons of ground cumin
- 3 pieces ground tortillas, (10-inch diameter and first class quality)
- Vegetable oil, as needed
- Salsa, as needed
- Sour cream, as needed
- Mix together cream cheese, chicken, cheese, coriander, jalapeno peppers, and cumin.
- Divide mixture into 3 parts and spread each part evenly over each tortilla.
- Roll up tortilla tightly around chicken mixture.
- Wrap firmly in plastic wrap and refrigerate for at least 2 hours.
- Just before serving, cut each tortilla roll into ½ inch slices.
- Arrange tortilla slices on lightly-oiled baking sheet, brush with oil, and bake in oven preheated at 350 degrees, for 12 to 15 minutes or until lightly browned.
- Salsa and sour cream serve as dip sauce.
- In a large bowl, toss bananas (without the syrup), apples and lemon juice until evenly coated.
- Add pineapple, strawberries, grapes and pecans.
- In a small bowl, put together pudding mix, water, and syrup. Mix with a wire whisk until creamy.
- Add pudding mixture to tossed fruit.
- Mix gently until thoroughly blended. Transfer to bowl with cover.
- Refrigerate until ready to serve.
Diet Watcher Salad Recipes
Creamy Fruit Salad
This recipe can be served as dinner dessert or as breakfast. Yields 10 servings.
- 2 medium bananas, diced and soaked in reserved pineapple syrup
- 2 medium apples, diced and with skin on
- 2 cups of grapes, unpeeled and washed
- 2 cups of strawberries, sliced
- 1 medium can of pineapple tidbits, drain and reserve syrup
- ¼ cup of pecans, chopped coarsely
- Juice extracted from 1 lemon
- 1 box of sugar-free instant vanilla pudding mix
- ½ cup of tap water
This recipe is one of a kind because it isn't over 300 calories. Yields 4 servings.
- ¼ cup of corn oil
- 2 tablespoons of vinegar
- 2 tablespoons lemon juice
- 1 clove of garlic, minced
- 1 egg yolk
- Fresh ground pepper, to taste
- Anchovy paste, to taste
- 1 head of romaine lettuce, shredded, washed, and strained until dry
- Parmesan cheese, as needed
- Croutons, as needed
- Blend well together the first 7 ingredients as dressing.
- In a salad bowl, arrange dried lettuce leaves. Sprinkle with parmesan cheese and croutons. Add a dollop of dressing on top just before serving.
- To make a whole meal, serve with roasted chicken or grilled pork.
Diet Watcher Pasta Recipes
Macaroni and Cheese
This classic and delicious recipe is one great treat for pasta lovers because it has only 288 calories per serving. Yields 8 servings.
- 1 cup dry elbow macaroni
- 4 ounces cheddar cheese, shredded
- ¼ cup cheddar cheese, shredded
- 1 cup thin white sauce
- ¼ teaspoon Worcestershire sauce
- 1/8 teaspoon dry mustard
- 1 pinch paprika
- Boil macaroni, according to package instructions.
- Blend white sauce, dry mustard and paprika.
- Stir in 4 ounce cheese to white sauce mixture until melted. Blend in Worcestershire sauce.
- Lightly oil a 9 x 13-inch baking pan.
- Place noodles and sauce in two alternate layers.
- Sprinkle ¼ cup cheese and paprika on top.
- Bake in preheated over (350 degrees) for 20-30 minutes or until cheese toppings turned golden.
- Sauté onion in hot oil until transparent.
- Stir in crushed/fresh tomatoes, tomato sauce, tomato paste, sugar, salt, pepper and bay leaves.
- Simmer over very low heat for 30 minutes. If sauce thickens, add up to 1 cup of water.
- Prepare meatball while sauce is simmering. To make dried bread, preheat oven to 170 degrees and turn off. Place the bread slices inside the oven and the low heat will dry them.
- Place dried bread in a mixing bowl and soak in water for 2-3 minutes, then gently squeeze to remove moisture.
- Using your hands, combine the bread with all ingredients for meatballs.
- Form small balls (about 20 pieces) and arrange in cookie sheets lined with foil.
- Bake in preheated oven for 15 minutes, or until thoroughly cooked.
- Add baked balls to simmering sauce and cook for another 30 minutes.
- Pour over hot spaghetti and serve with sprinkled cheese on top.
Spaghetti with Italian Meatballs
Pasta dishes are supposed to be loaded with unwanted calories but this pasta recipe is savory and diet-friendly. Yields 10 servings.
Ingredients for Sauce:
- 1 medium onion, coarsely chopped
- 2 medium cans crushed tomatoes (or 2 cups diced fresh tomatoes if available)
- 1 small can tomato sauce
- 2 small cans tomato paste
- 1 tablespoon dried oregano
- 2 bay leaves
- 1 cup tap water
- Sugar, to taste
- Iodized salt, to taste
- Ground pepper, to taste
Ingredients for Italian Meatballs:
- 4 slices dry bread
- ½ kilogram ground beef
- 2 whole eggs
- ½ cup grated parmesan cheese
- 2 tablespoons chopped parsley
- 1 teaspoon dried oregano
- 1 teaspoon iodized salt
- A dash of ground pepper
- A platter of hot cooked spaghetti paste noodles
- In a lightly-oiled saucepan over low heat, sauté carrot, onion and garlic until softened.
- Add broth, tomato paste, cabbage, green beans, basil, oregano, salt and pepper.
- Cook over lowered heat for 10 minutes.
- Stir in zucchini and simmer for another 3 minutes. Serve piping hot.
Diet Watcher Soup Recipes
This recipe is the most lovable because it has 21 calories but full of nutrition. Eat all you can but still lose weight. Yields 8 servings.
- 3 cups of non-fat broth (beef, pork, or chicken)
- 2 cloves of garlic, finely minced
- 1 tablespoon of tomato paste
- 2 cups cabbage, coarsely chopped, washed, and strained
- ½ of 1 whole yellow onion, sliced
- ½ cup carrots, coarsely chopped
- ½ cup green beans, washed and cut in 1-inch length
- ½ cup zucchini, chopped
- ½ teaspoon basil
- ½ teaspoon oregano
- Salt and ground pepper, to taste
- In a deep saucepan over medium high heat, sauté stew meat, onion and celery in small amount of oil. Blend until meat is slightly browned all over.
- Mix the bouillon, parsley, pepper, carrots, water and egg noodles.
- Lower heat when boiling and simmer for 30 minutes.
Beef Noodle Soup
This hot recipe tastes better on cold days, but can be enjoyed in any weather. Yields 6 servings.
- ½ kilogram beef stew meat, washed, cubed, and strained
- 1 cup onions, chopped
- 1 cup celery, chopped
- ¼ cup beef bouillon, crumbled into granules
- ¼ teaspoon dried parsley
- 1 pinch ground black pepper
- 1 cup carrots, chopped
- 5 ¾ cups tap water
- 2 ½ cups frozen egg noodles (add more water for dried egg noodles)
- Vegetable oil, as needed
Diet Watcher Snack Recipes
This crispy and tasty recipe can be made in 20 minutes. Yields 12 servings.
- 4 cups Rice Chex or Corn Chex cereal
- 4 tablespoons of softened butter or margarine
- 1/3 cup white sugar
- 1 ¼ tablespoons cinnamon
- Mix sugar and cinnamon. Set aside.
- Over low heat, coat Chex cereal of your choice with melted butter and heat for 5 minutes.
- Sprinkle sugar and cinnamon mixture over cereal until all pieces are covered. Continue to heat for 1 minute.
- Spread on paper towel to cool.
Orange Sponge Cake
This recipe has a lovely flavor, very light, and offers a guilt-free second serving! Yields 16 servings.
- 1 cup sifted cake flour
- 5 egg yolks
- 5 egg whites
- 1 ¼ cups sifted powdered white sugar
- 1 cup orange juice, freshly squeezed
- 1 tablespoon orange rind, finely shredded
- 1 tablespoon honey
- ½ teaspoon cream of tartar
- ½ teaspoon almond extract
- 1 teaspoon vanilla extract
- In a bowl, combine together flour and ½ cup sugar. Set aside.
- In another bowl, beat egg yolks with electric mixer on high speed until thick and lemon-colored.
- Gradually add remaining 1 cup sugar, while beating continuously for 5 minutes.
- Fold in orange rinds.
- Wash beaters thoroughly.
- In a large mixer bowl, beat egg whites, vanilla, and cream of tartar until mixture forms soft peaks.
- Fold in egg yolk mixture into egg white mixture.
- Blend in gently flour mixture over egg mixture, 1/3 at a time, until smooth.
- Pour into un-oiled 9-inch tube cake pan.
- Bake in preheated oven at 325 degrees for 55 minutes. (Cooked cake springs back when lightly touched.)
- Invert cake in pan on wire rack and cool thoroughly.
- Remove cake from pan. Using long-tined fork, poke holes on top of cake at 1-inch intervals.
- To make syrup: For 5 minutes, simmer combined orange juice and honey in a saucepan.
- Remove from heat and stir in almond extract.
- Spoon small amount of syrup over top of cake evenly at short intervals, to let cake absorb syrup.
- Serve warm or chilled.
Diet Watcher Beverage Recipes
Strawberry and Banana Smoothie
This rich and creamy drink provides coolness on hot afternoons. Use sugar substitute to lessen its 266 calories. Yields 2 servings.
1 cup fresh or frozen strawberries
1 cup liquid milk ¼ cup sugar
1 piece medium banana, peeled and sliced
10 ice cubes
- Combine all ingredients in blender.
- Blend until creamy smooth.
Hot Chocolate Mix
This beverage recipe makes a perfect hot drink for breakfast and cold nights, or rich choco-milk shake when blended with some ice cream. Yields 32 servings in cup.
- 3 cups confectioners' sugar
- 3 cups nonfat dry milk powder
- 2 cups miniature marshmallows
- 1 cup non-dairy powdered coffee creamer
- 1 cup cocoa powder
- 4 teaspoons cinnamon
- Mix together all ingredients very well.
- Stir ¼ cup mix with ¾ cup hot milk until well blended.
- Store dry mixture in airtight container.
An Inspiring Weight Loss Story
zizo gamal from zizoooo on October 01, 2015:
Treat yourself with olive oil
Angie Baker on May 10, 2014:
No points. The recipes sound great but WW count points and these recipes do not give you nutrional content.
Shirley on April 16, 2013:
What are the points for Weight Watchers?????
Karen Rodgers on April 09, 2013:
Would be VERY nice if someone added the points per servings in all these delicious looking recipes !!!! I looked.... Did not see the points !
Ellen on April 02, 2013:
Hayley on March 22, 2013:
how many points is the apple chicken?
Chellee Siegel on February 15, 2013:
A Weight Watcher can not use any of these recipes without the nutrition information to count our points.
stacey on February 02, 2013:
I love the recipes, I just wish there were WWPP or nutritional info on them, maybe it's there and I just am not seeing it. Thanks for sharing the yumminess
Arleen on January 29, 2013:
The pancakes sound so good, can't wait to try them and the cabbage soup. Im a weight watcher and I have lost 53 lbs on WW. I'm. A firm believer! Thank you for sharing and helping others.
Kam on January 13, 2013:
Fabulous healthy recipes. Thank you. I just want to tell you you have a typo... "Of course, you also need to do some exercises. No gyms, if you hate them. Just 30 hours of brisk walking everyday or every other day is enough" ....30 hrs of walking in a 24 hr day is impossible. I'm sure you meant 30 mins a day. Not trying to pick on you. Just thought you might want change that. again, thank you for the great recipes. Peace. :)
Stacy on June 08, 2010:
Some good looking recipes. Wish there were point values added to them.
Live N Learn (author) from Las Vegas on February 13, 2009:
maddie on February 10, 2009:
this looks so neat and not ugly