Free Weight Watchers Grocery Shopping List + PDF

As someone who has been on a weight loss journey, I understand the importance of having the right tools and resources to help achieve my goals.

• One such tool that has been invaluable to me is a Weight Watchers grocery shopping list chart/table.
• With this chart, I can easily plan out my meals and snacks for the week ahead while staying within my allotted points.
• Plus, having a printable PDF version of the chart is incredibly convenient for when you’re out shopping and need a quick reference guide.

In this post, I’ll share with you the best Weight Watchers grocery shopping list chart/table, plus a free printable PDF to get it handy, and why I think it’s a must-have for anyone looking to stay on track with their weight loss goals.

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The Best WW Kitchen Essentials (groceries list)

When food shopping, think of this list as your Best Food Friend.

Use it to assist you in creating your own shopping list or as a reminder of healthier choices to keep a look out for while you browse the grocery store aisles.

Here’s a quick overview of the grocery shopping lists featured in the article:

1. Produce groceries list
2. Poultry, meat, fish list
3. Eggs, dairy foods list
4. Breads list
5. Deli grocery list
6. Pasta, grains list
7. Canned/jarred foods, other pantry staples list
8. Snacks list
9. Frozen groceries list
10. Condiments, seasonings list

Remember to highlight the foods that are ZeroPoints for you so that you may stock up on them as you shop.

Otherwise, If you’re looking to stock up your kitchen with healthy and nutritious ingredients, this grocery/shopping list of WW kitchen essentials will come in handy:

1. WW Produce groceries list

Produce is a vital category of WW kitchen essentials, encompassing a variety of fresh fruits, vegetables, herbs, and plant-based proteins like tofu, providing essential nutrients and versatility in meal preparation.

Here are some produce items that you should consider adding to your cart:

1. Avocados
2. Fresh vegetables
3. Leafy greens & lettuces
4. Herbs
5. Onions & garlic
6. Pre-cut or spiralized veggies
7. Fresh fruit
8. Tofu or tempeh

Why this WW Produce food list

Let’s dive in to the above WW Produce grocery list to shop:

• Avocados: These nutrient-dense fruits are packed with heart-healthy monounsaturated fats, fiber, vitamins, and minerals. Avocados are versatile and can be used in salads, sandwiches, smoothies, or as a topping for your toast.
• Fresh vegetables: Vegetables are low in calories and high in fiber, which makes them perfect for weight loss and overall health. Some of the must-haves include bell peppers, broccoli, carrots, cauliflower, zucchini, and eggplants.
• Leafy greens & lettuces: Greens like kale, spinach, arugula, and romaine lettuce are rich in antioxidants, vitamins, and minerals. They make a great base for salads or can be sautéed, roasted, or blended into smoothies.
• Herbs: Fresh herbs like basil, parsley, cilantro, and mint can add flavor and aroma to your dishes without adding calories. They are also packed with health-promoting compounds.
• Onions & garlic: These pantry staples are essential for adding flavor to your dishes. Onions and garlic are also rich in antioxidants and have anti-inflammatory properties.
• Pre-cut or spiralized veggies: If you’re short on time or prefer convenience, pre-cut or spiralized veggies like carrots, zucchini, and sweet potatoes can save you time in the kitchen. They can be used in salads, stir-fries, or as a substitute for pasta.
• Fresh fruit: Fruit is nature’s candy and is a great source of fiber, vitamins, and minerals. Some of the WW-friendly fruits include berries, apples, oranges, and kiwi.
• Tofu or tempeh: These plant-based sources of protein are great for vegetarians or anyone looking to reduce their meat intake. They are versatile and can be used in stir-fries, salads, or as a substitute for meat in

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2. WW Poultry + Meat + Fish list

If you’re following the WW program and looking to include protein-rich foods in your diet, here are some poultry, meat, and fish options that you should consider adding to your grocery/shopping list of WW kitchen essentials:

1. Skinless chicken breasts & thighs
2. Skinless turkey breast
3. 98% fat-free ground chicken or turkey
4. Pork tenderloin or other lean cuts
5. Flank steak or other lean cuts
6. Bacon (turkey, Canadian)
7. Fish fillets or steaks
8. Shrimp or other shellfish

Why picking these Poultry + Meat + Fish foods

Now, let’s dive more the WW Poultry + Meat + Fish grocery list above:

• Skinless chicken breasts & thighs: Chicken is a great source of lean protein and can be used in a variety of dishes, such as salads, stir-fries, or as a main dish. Opt for skinless chicken breasts and thighs to reduce the calorie and fat content.
• Skinless turkey breast: Turkey is another lean protein source that is lower in calories and fat than red meat. Turkey breast can be used in sandwiches, salads, or as a substitute for chicken in recipes.
• 98% fat-free ground chicken or turkey: Ground chicken or turkey is a versatile ingredient that can be used in burgers, meatballs, or as a substitute for ground beef in recipes. Look for 98% fat-free varieties to keep the calorie and fat content in check.
• Pork tenderloin or other lean cuts: Pork tenderloin is a lean cut of meat that is high in protein and low in fat. It can be grilled, roasted, or sautéed and used in a variety of dishes.
• Flank steak or other lean cuts: Flank steak is a flavorful and lean cut of beef that can be used in stir-fries, fajitas, or as a main dish. Other lean cuts of beef include sirloin, round, and tenderloin.
• Bacon (turkey, Canadian): If you’re a bacon lover, you don’t have to give it up on WW. Opt for turkey or Canadian bacon, which are lower in fat and calories than regular bacon. They can be used in breakfast sandwiches, salads, or as a topping for baked potatoes.
• Fish fillets or steaks: Fish is a great source of lean protein and heart-healthy omega-3 fatty acids. Some of the WW-friendly fish options include salmon, trout, tilapia, and cod. Fish fillets or steaks can be baked, grilled, or broiled and served with your favorite vegetables.
• Shrimp or other shellfish: Shrimp and other shellfish are low in calories and high in protein. They can be used in stir-fries, salads, or as a topping for pasta dishes. Other WW-friendly shellfish options include crab, lobster, and scallops.

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3. Eggs + Dairy foods list for Weight Watchers

If you’re looking to add some protein and calcium-rich foods to your diet, here are some eggs and dairy options that you should consider adding to your grocery/shopping list of WW kitchen essentials:

1. Eggs or egg substitute
2. Plant- or animal-based milk
3. Nonfat plain yogurt (regular, Greek)
4. Light butter
5. Low-fat or reduced-fat cheeses (feta, Cheddar)
6. Grated Parmesan
7. Reduced-fat cream cheese
8. Nonfat cottage cheese

Why this Eggs & Dairy list

Delving into the WW Eggs + Dairy grocery list:

• Eggs or egg substitute: Eggs are a great source of protein and can be used in a variety of dishes, such as omelets, frittatas, or as a protein source in salads. If you’re watching your cholesterol intake, you can opt for egg substitutes.
• Plant- or animal-based milk: Milk is a good source of calcium and vitamin D. If you’re lactose intolerant or prefer plant-based options, you can opt for almond milk, soy milk, or other non-dairy milk alternatives that are fortified with calcium and vitamin D.
• Nonfat plain yogurt (regular, Greek): Yogurt is a good source of protein and calcium. Nonfat plain yogurt can be used as a base for smoothies, or as a topping for fruit salads or baked potatoes. Greek yogurt is also a great option for adding protein and creaminess to your dishes.
• Light butter: Butter is a high-calorie and high-fat food. If you’re looking for a lighter option, you can opt for light butter or margarine spreads that are lower in calories and fat.
• Low-fat or reduced-fat cheeses (feta, Cheddar): Cheese is a good source of calcium and protein, but it can be high in calories and fat. Opt for low-fat or reduced-fat varieties of your favorite cheeses, such as feta or Cheddar, to keep the calorie and fat content in check.
• Grated Parmesan: Grated Parmesan cheese is a flavorful and lower-calorie alternative to other hard cheeses. It can be used as a topping for pasta dishes, salads, or roasted vegetables.
• Reduced-fat cream cheese: Cream cheese is a versatile ingredient that can be used in dips, spreads, or as a topping for bagels. Opt for reduced-fat cream cheese to reduce the calorie and fat content.
• Nonfat cottage cheese: Cottage cheese is a good source of protein and can be used as a topping for salads or as a base for dips. Nonfat cottage cheese is lower in calories and fat than regular cottage cheese.

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4. WW Breads list

If you’re looking for some carb options to add to your grocery/shopping list of WW kitchen essentials, here are some bread options that you should consider:

1. Whole-grain or whole-wheat bread
2. Whole-wheat sandwich thins
3. Light or whole-wheat English muffins
4. Whole-wheat or corn tortillas
5. Pizza dough

Why this Bread grocery list

Let’s take a closer look at the WW bread grocery list provided and start gathering our items:

• Whole-grain or whole-wheat bread: Whole-grain or whole-wheat bread is a good source of fiber and can be used for sandwiches, toast, or as a base for French toast or bread pudding.
• Whole-wheat sandwich thins: Whole-wheat sandwich thins are a lower-calorie and lower-carb alternative to regular bread. They can be used for sandwiches or as a base for mini pizzas.
• Light or whole-wheat English muffins: English muffins are a versatile bread option that can be used for breakfast sandwiches, mini pizzas, or as a base for eggs Benedict. Opt for light or whole-wheat varieties to keep the calorie and carb content in check.
• Whole-wheat or corn tortillas: Tortillas are a good option for wraps, tacos, or quesadillas. Opt for whole-wheat or corn tortillas to increase the fiber and nutrient content.
• Pizza dough: If you enjoy making homemade pizza, you can add pizza dough to your grocery/shopping list. Opt for whole-wheat or cauliflower crust options to keep the calorie and carb content in check.

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5. Deli grocery list for WW

If you’re looking for some grab-and-go options or easy toppings to add to your dishes, here are some deli options that you should consider adding to your grocery/shopping list of WW kitchen essentials:

1. Rotisserie chicken
2. Lean deli meats
3. Hummus
4. Guacamole
5. Fresh pico de gallo

Why choosing these Deli foods

The above WW Deli grocery list has everything we need to start our Deli shopping, so let’s get to it!

• Rotisserie chicken: Rotisserie chicken is a convenient and versatile protein source that can be used in salads, sandwiches, or as a main dish. Opt for skinless varieties to reduce the calorie and fat content.
• Lean deli meats: Deli meats are a good option for sandwiches or as a protein source in salads or wraps. Opt for lean varieties, such as turkey or chicken breast, to keep the calorie and fat content in check.
• Hummus: Hummus is a flavorful and lower-calorie alternative to mayonnaise or cream cheese. It can be used as a dip or a spread for sandwiches or wraps.
• Guacamole: Guacamole is a flavorful and nutrient-dense topping that can be used in sandwiches, salads, or as a dip for vegetables or whole-grain crackers.
• Fresh pico de gallo: Pico de gallo is a fresh and flavorful salsa that can be used as a topping for tacos, salads, or as a dip for vegetables or whole-grain chips.

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6. Weight Watchers Pasta + Grains List

If you’re looking for some carb options to add to your grocery/shopping list of WW kitchen essentials, here are some pasta and grain options that you should consider:

1. Whole-grain or legume-based pastas
2. Brown rice
3. Whole grains (bulgur, hulled barley, quinoa, farro)
4. Plain oatmeal or oats

Why these Pasta & Grains

Now that we have the WW Pasta + Grains grocery list in front of us, it’s time to dive into the groceries:

• Whole-grain or legume-based pastas: Whole-grain or legume-based pastas are a good source of fiber and protein. They can be used in any pasta recipe as a healthier alternative to regular pasta.
• Brown rice: Brown rice is a good source of fiber and can be used as a base for stir-fries, grain bowls, or as a side dish.
• Whole grains (bulgur, hulled barley, quinoa, farro): Whole grains are a good source of fiber and nutrients. They can be used in salads, grain bowls, or as a side dish. Bulgur, hulled barley, quinoa, and farro are all good options to consider.
• Plain oatmeal or oats: Oatmeal is a good source of fiber and can be used as a base for breakfast bowls or as an ingredient in baking recipes. Opt for plain varieties and avoid flavored or instant options that can be high in added sugar.

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7. WW Canned/Jarred foods list + Other Pantry Staples

If you’re looking for some pantry staples to add to your grocery/shopping list of WW kitchen essentials, here are some canned/jarred foods and other items to consider:

1. Tomatoes
2. Marinara sauce
3. Fat-free salsa
4. Beans (black, chickpeas/garbanzos, white, kidney)
5. Dried lentils
6. Reduced-sodium broth (chicken, vegetable)
7. Vegetables (without added salt, sugar, or oil)
8. Fruits (without added sugar)
9. Tuna (in water)
10. Nut or seed butters
11. Unsweetened pickles
12. Unsweetened seltzers

Why this Pantry Staples list

• Tomatoes: Canned tomatoes are a pantry staple that can be used in a variety of recipes, such as soups, stews, and sauces.
• Marinara sauce: Marinara sauce is a flavorful and low-calorie option that can be used as a topping for pasta or as a sauce for pizza.
• Fat-free salsa: Salsa is a flavorful and low-calorie option that can be used as a dip or a topping for tacos, salads, or eggs.
• Beans (black, chickpeas/garbanzos, white, kidney): Beans are a good source of fiber and protein. They can be used in soups, salads, and stews or as a side dish.
• Dried lentils: Lentils are a good source of protein and can be used in soups, stews, and salads.
• Reduced-sodium broth (chicken, vegetable): Broth is a versatile ingredient that can be used as a base for soups, stews, and sauces.
• Vegetables (without added salt, sugar, or oil): Canned or jarred vegetables are a convenient and low-calorie option that can be used in soups, stews, or as a side dish.
• Fruits (without added sugar): Canned or jarred fruits are a convenient option for adding fruit to your diet. Opt for varieties packed in their own juice or water to avoid added sugar.
• Tuna (in water): Tuna is a good source of protein and can be used in salads or as a topping for sandwiches.
• Nut or seed butters: Nut or seed butters are a good source of healthy fats and can be used as a spread or an ingredient in baking recipes.
• Unsweetened pickles: Pickles are a low-calorie and flavorful option that can be used as a snack or a topping for sandwiches.
• Unsweetened seltzers: Seltzers are a zero-calorie and refreshing option that can be used as a substitute for sugary beverages.

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8. WW Snacks shopping list

If you’re looking for some healthy and satisfying snack options to add to your grocery/shopping list of WW kitchen essentials, here are a few ideas:

1. Popcorn kernels
2. Baked chips (potato or tortilla)
3. Whole-grain crackers
4. Almonds
5. Pistachios

Diving into the WW snacks list

We’re all set to go shopping with the WW snacks grocery list – let’s see why we’ve selected the above list:

• Popcorn kernels: Popcorn is a satisfying and low-calorie snack option. Opt for kernels instead of pre-packaged popcorn to avoid added oils or butter.
• Baked chips (potato or tortilla): Baked chips are a healthier option compared to their fried counterparts. Look for varieties that are made with whole grains or vegetables.
• Whole-grain crackers: Whole-grain crackers are a good source of fiber and can be paired with hummus, nut butter, or cheese for a satisfying snack.
• Almonds: Almonds are a good source of healthy fats and can be a satisfying snack when paired with a piece of fruit or some whole-grain crackers.
• Pistachios: Pistachios are another good source of healthy fats and can be a satisfying snack option. Opt for unsalted varieties to avoid added sodium.

Remember to always practice portion control when snacking, as even healthy snacks can add up in calories if overconsumed.

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9. Frozen groceries list for Weight Watchers

If you’re looking to stock up on some convenient and healthy frozen options to add to your grocery/shopping list of WW kitchen essentials, here are a few ideas:

1. Edamame
2. Vegetables (without added salt, sugar, oil, or sauce)
3. Fruit (without added sugar)
4. Whole-grain waffles

Why this frozen foods list:

• Edamame: Edamame is a good source of protein and fiber and can be a quick and easy snack or side dish.
• Vegetables (without added salt, sugar, oil, or sauce): Frozen vegetables can be a convenient way to add more veggies to your diet. Look for varieties that are plain and without added sodium or sauces.
• Fruit (without added sugar): Frozen fruit can be a convenient option for smoothies or as a topping for oatmeal or yogurt bowls. Look for varieties without added sugars.
• Whole-grain waffles: Whole-grain waffles can be a convenient and satisfying breakfast option. Look for varieties that are made with whole grains and without added sugars or artificial ingredients.

When shopping for frozen foods, be sure to read the nutrition label and ingredient list to ensure you are choosing options that align with your health and dietary goals.

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10. Condiments + Seasonings list for WW

Here are some condiments and seasonings that you may want to consider adding to your grocery/shopping list of WW kitchen essentials:

1. Cooking spray
2. Oil
3. Vinegar
4. Salt & pepper
5. Dried herbs, spices, or rubs
6. Hot sauce
7. Mustard
8. Light mayonnaise
9. Ketchup
10. Reduced-sodium soy sauce

Why these Condiments & Seasonings

The above WW Condiments and Seasonings grocery list has everything we need for a successful shopping trip – let’s dive into the foods details:

• Cooking spray: Cooking spray can help reduce the amount of oil or butter needed for cooking and can be a healthier option.
• Oil: Choose healthy oils such as olive, canola, or avocado oil.
• Vinegar: Vinegar can be used to add flavor to salads, marinades, and dressings.
• Salt & pepper: Salt and pepper are basic seasonings that can enhance the flavor of many dishes.
• Dried herbs, spices, or rubs: These can add flavor to your dishes without adding extra calories.
• Hot sauce: Hot sauce can add flavor and spice to your dishes without adding calories.
• Mustard: Mustard is a low-calorie and flavorful condiment that can be used in sandwiches or as a dip.
• Light mayonnaise: Light mayonnaise is a lower calorie option for adding creaminess to dishes like sandwiches or salads.
• Ketchup: Look for lower sugar options or make your own healthier version.
• Reduced-sodium soy sauce: Soy sauce can be high in sodium, so opt for a reduced-sodium version or use it sparingly.

Remember to use condiments and seasonings in moderation and to read the labels for added sugars, sodium, and artificial ingredients.

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Printables for WW members

Download Free Printable PDF: WW Grocery Shopping List

If you’re planning a shopping trip to support your WW (Weight Watchers) diet, we’ve got you covered with our WW Shopping List. You can download a free, printable PDF version of the list and mark off the foods you need. Plus, you can add any additional items you wish to purchase.

When you’re at the store, make use of the barcode scanner in the mobile app to verify the SmartPoints or PersonalPoints values.

Keep in mind that you don’t need to keep track of the items in green since they are ZeroPoint™ foods.

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Download Free PDF: WW Stock Pantry Staples Shopping List

Struggling with grocery shopping and keeping track of pantry staples? Check out this downloadable PDF of the WW Stock Pantry Staples Grocery Shopping List.

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FAQs on WW shopping & groceries

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