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Weight Watchers Diet Exchange Plan

Does anyone have the Weight Watcher's exchange diet plan? I'm trying to remember it. What is the calorie value for veggies? I'm thinking the exchanges are: 8 8oz. of water daily, 2 to 3 milk, 2 to 4 fruit, 3 to 5 veggies, 3 protein, 6 to 11 bread/grain, 3 fat, and some "optional" foods. I can't remember how the "optional" worked. This was a great plan for me, well balanced and I didn't feel deprived, plus I had lost 42 lbs. Help please! Thanks a bunch, you great people!


Sandy from Stoughton, WI


Weight Watchers Diet Exchange Plan

If you can't get that information on WW Sandy, I would try a diabetic exchange program. You can find lots of free information on the web for these types of diet plans. (07/25/2006)

By mef1957

Weight Watchers Diet Exchange Plan

I had better success with the exchange plan than the Points system and am planning on giving it another whirl, too! I think it is better because the exchange system was automatically balanced for you with less opportunity to eat junk calories. Over the years there were different exchange plans according to your weight...but in 1992 (when I lost 36 lbs) the exchanges were:

  • Protein....3-5
  • Milk........2
  • Bread.....4-6
  • Fat.........3
  • Veggie....3 (minimum)
  • Fruit.......3

You also had the option of choosing an additional 21 selections weekly from the Bread/Protein/Fruit groups as well as 700 "optional" calories weekly. Hope this helps and good luck!


-Karyl (07/30/2006)

By Mssnos

Weight Watchers Diet Exchange Plan

There isn't a calorie value per se for veggies. Non starchy veggies are unlimited. Starchy veggies (corn, potatoes) are considered Bread Exchanges. (07/30/2006)

By Mssnos

Weight Watchers Diet Exchange Plan

Rozeta asked if anyone had the old Weight Watchers book. I found many copies from old to new on - check out the USED prices. You can click on the USED link and see the copies that are available, including where they will be shipped from (what state) and what condition they are in. Often you can find a real deal that is listed as new or like new. What a bargain! Hope this helps.

I've got the old Weight Watchers 1994 big 3-ring binder style book, and am now online, trying to find out what may have changed in the exchange list since then. (10/03/2007)


By Tiggertype

Weight Watchers Diet Exchange Plan

Here is a website that sells used books and seems to have some of the program books.

I agree. I had success with the exchange program in the late 80s and 90s, but have had no success with the points program. I have joined many times over the last 10 years and have tried points and core. But neither work as well as exchange did for me. (11/07/2007)

By Suzy

Weight Watchers Diet Exchange Plan

After looking for the Weight Watchers old exchange plan info endlessly, I found an exchange system on the TOPS (take off pounds sensibly) website.You can print out a list of all the exchanges and food measurements, etc. on their tools button. I am thrilled to find that it is nearly like the WW old program! Hope this helps. (03/22/2008)


By Joan

Weight Watchers Diet Exchange Plan

I just got the book and it has the 1980's Food Exchange program plus recipes. The title is, "Weight Watchers Quick Start Program Cookbook with Full Exchange Plan", by Jean Nidetch. The ISBN is 0453010105. You can buy it for as low as 75 cents plus about $4 shipping from (04/04/2008)

By DonnaJo

Weight Watchers Diet Exchange Plan

Thanks for the additional information. I, too, had success with the old WW exchange program and couldn't stick to the newer programs. The book "The Complete Idiot's Guide to Nutrition", second edition has an exchange list program which is quite similar to the old WW exchanges, along with daily tracking sheets with bubbles to fill in, which you can photocopy. A good read and very helpful. Can probably be found used for a good price. (04/09/2008)



Weight Watchers Diet Exchange Plan

I actually have the booklets from the exchange programs. I agree that this program works a lot better than the points program. The one from about 20 years ago always worked best for me because you get 6 to 8 oz. of protein. I lose faster if I eat more protein and less carbs. Over a 4 week period you increase your daily exchanges and optional calories.

So, here it is:

  • Week 1 Women - 3 fruit, 2(at least) vegetables, 2 milk, 2 bread, 3 fat, 6 protein and up to 150 optional calories to use as you want throughout the week. Men do the same except they add 1 extra fruit, 2 breads and 2 protein exchanges daily.
  • Week 2 women - Protein goes up to 7 exchanges (ounces) per day and the optional calories go up to 200. Men - Same as women but add a protein (9 per day).

  • Week 3 Women - Same, except bread goes up to 3 per day and optional goes up to 250/week. Same for men; add 1 protein and go to 250 optional.
  • Week 4 and beyond women - 3 fruit, 2 (at least) veggies, 2 milk, 2 to 3 bread, 3 fat, 6 to 8 protein and up to 550 optional calories a week. Men - 4 to 6 fruits, 2 (at least) veggies, 2 milk, 4 to 5 bread, 3 fat, 8 to 10 protein, and up to 550 optional per week. Fruits are small to medium or 1/2 cup fruit or juice. Milk products: are 1 cup fat free yogurt, 1/2 cup reduced calorie pudding. Bread 80 cal, 3/4 oz. cereal, pita 1 oz., roll 1 oz., (no potatoes until week 2). Protein 1 oz. of any. Week 2 add 3 oz. potato, 1/2 cup pasta, 1 oz. English muffin or bagel, 1/2 cup rice. Week 3 add 2 cups popcorn, 2 oz. cooked beans, lentils, or peas. Cheese is 1 oz. for protein. Hope this helps.

By lorihanson

Weight Watchers Diet Exchange Plan

I was diagnosed with diabetes and have an exchange program that the nutritionist gave me. On the Mayo clinic diabetes webpage they have the exchanges. It is similar to the old WW, which I preferred as well. I feel better eating balanced meals. I need the structure and got away with too many bad choices on points. I am losing weight, so I have 5 protein, 5 starch, 3 fruit and fat, 2 milk per day. The extras for me would work out to be the 700 cal and 21 ps per week. (07/31/2008)

By Tricia

Weight Watchers Diet Exchange Plan

I "get into discussions" with my friends and family all the time about being "politically food correct" and "social engineering". I found the Weight Watchers Quick Success program at a library sale and snapped it up.

I found an old week 1 booklet that explained "floaters". You got 7 in weeks one, 14 in week two and 21 in week 3. Also, if anyone is looking for a "deal a meal" type thing, you can check out the website under TOPS Tools. They have exchange cards and an exchange tracker that will work.

I do go to TOPS since it is A) nonprofit and B) only $2/week in our chapter + a yearly registration fee, and, C) TOPS uses the exchange program and is more of a true "support" group than I found at WW meetings.

I'm glad to know that I am not the only one who found "Points" disappointing. I also found the Weight Watchers Quick and Easy Menu cookbook at the same sale. This book has menus for each month out of the year along with what produce is in season. I like the old books because there are no rubber fat-free cheese or fat-free, high-sugar cookies, cakes, etc. No fake food. Anyway, I thought the TOPS info might be helpful. You don't have to be a member to check out their tools. (08/07/2008)

By Kimberly

Weight Watchers Diet Exchange Plan

Go to for recipes and info on the old WW Exchange system. If you email me from the blog, I'll send you copies of what I have. Also, if you visit and sign up (not join) they let you use their tools. It is very similar to the old WW exchange system. (10/07/2008)

By ireneh124

Weight Watchers Diet Exchange Plan

I was so happy to find this site. Thrilled to know I am not the only one who still loves the exchange plan. If you are working on your weight and you like Lean Cuisine, you can find the exchanges for each of their frozen dinners on their website. Of course they are not listed on the boxes anymore. Find the place on the site that says "nutritional information" then go to the prompt that says exchanges.

I cannot believe WW does not provide this information for their frozen foods. What are they thinking? (11/06/2008)

By Sharlee

Weight Watchers Diet Exchange Plan

I have it.

  • milk 2
  • fat 3
  • vegetables 3 or more
  • protein 3-5
  • bread 4-6
  • personal up to 21
  • optional up to 700

I hope this will help you and yes it did work. I lost 80lb. (01/29/2009)

By donnakayk

Weight Watchers Diet Exchange Plan

There is a book entitled Weight Watchers Quick Start Program Cookbook, Including the Full Exchange Plan - I believe that is the plan you are referring to. I purchased mine on Amazon a few years back for about $2. They should have a copy in your local library.

Good luck! This is the best plan around, WW wasn't thinking when they switched to points. Who has time to count points? (02/12/2009)

By Skinny Minnie

Weight Watchers Diet Exchange Plan

Where have you been the past 15 years? Oh yeah, we all needed easy access to the internet. Anyway, has anyone found a link to a PDF of the Weekly Food Diary? 20+ years ago I lost 20 pounds, kept it off through my 3 pregnancies and then it ballooned up after #3. I got braces which really shed the pounds in 2 months, but once I could eat again the pounds came back. Now, each year it's 10 more and I need to lose 40-50 lbs.

WW Exchange Program is the only way to go. Instead of paying for a program, I hired Marco, my trainer today. He will keep me on track and honest, but am so glad there is this support group out there for junkies of the old WW Exchange plan.

I also found a website helpful to an updated exchange program.
I will modify some of the exchanges to reflect the WW plan. Thanks. (04/20/2009)

By msmarie22

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