Weight Watchers Diet Exchange Plans

February 3, 2014

Finding Old Weight Watchers ProgramsA number of posters are asking for information on the old Weight Watchers Exchange Program from the 80s. eBay has listings for the Weight Watchers Quick Start PLUS Program Cookbook. Same as mine from 1986, it lists all the information from the Exchange Program. Just type in Weight Watchers Quick Start under cookbooks.


Read More Comments

25 Questions

Here are the questions asked by community members. Read on to see the answers provided by the ThriftyFun community.

February 4, 2012

Does anyone have the old Weight Watchers exchange plan info? I think you could eat like 5 starches, 3 proteins, 2 fruits, 2 dairy, etc. a day. I lost 50 pounds on that plan and I'd like to try it again.

By Cheryl O

Read More Answers

February 9, 2021

Does anyone know what exchange to use for 1 cup of almond milk on the OLD weight watchers plan?


Gold Feedback Medal for All Time! 949 Feedbacks
February 9, 20210 found this helpful
Best Answer

Here is a link to the exchanges on the 1980's program but it does not mention almond milk.
I have never used WW so I may not be understanding exactly what you're asking for but here is my guess.


It's appears that everyone is saying it is 1 point exchange.

Maybe you can find what you need on one of these sites:


Gold Feedback Medal for All Time! 949 Feedbacks
February 9, 20210 found this helpful
Best Answer

Well - this is tough when you're not familiar with the programs.
I do not believe Almond Milk was mentioned in the earlier Weight Watchers plans as my information says it did not hit retail grocery stores until about 2000 and the WW's old programs started in the 60's and the 80's was a popular time.


You may have to see if your library has a copy of the old books (you can check online) or look for one on eBay as most of these earlier books are inexpensive (used).

Answer this Question

April 30, 2010

Does anyone have a copy of the Weight Watchers diet from the 1970s that they could share? or know how to find one online? I've lost mine and that diet seemed to work for me back then and the new versions don't now. The new one is too lenient for me. I need the structure of the old diet. Thanks.

By janet from AR


Bronze Post Medal for All Time! 169 Posts
May 1, 20106 found this helpful

I googled 1970s weight watchers plan and got a page of instructions. It was called THE WAY IT WAS, perhaps you can find it


Bronze Post Medal for All Time! 146 Posts
May 3, 20101 found this helpful

My Mother and I went together back in the late 60's.
The one thing I remember best was the rules for
breaking a get the ball rolling again


after having lost an initial amount of weight then
leveling off.

We ate 2 oz of water-packed tuna at breakfast
along with one-half grapefruit, black coffee, and 1
slice of whole wheat bread. At lunch, we ate a big
green tossed salad with 1 tsp of olive oil and 2 tsp
apple cider vinegar, 4 oz V-8 or tomato juice and
tea (hot or cold) without sugar. Sugar substitute is
In the evening, (before 6pm), we were allowed to
have the other 3-4 oz of that can of water-packed
tuna fish, 1 slice of whole wheat bread, the other half of grapefruit, a green salad with 1 tsp olive oil and 2 tsp apple cider vinegar, hot tea or coffee.

At bedtime, we could have an 8 oz glass of
low fat skimmed milk or buttermilk. We stayed on that for an entire week, and it would always break that plateau... Losing about 3 pounds for the week, and then any time we felt like we were not losing, we'd go right back on that "crash" diet. It always


worked, but we always gained back what we'd lost in
the long run. I finally decided to just be happy the
way I was...and I've made it to far. :-) I'm
not done just yet either. Fairly healthy and very
sassy according to my husband.

Hope this is what you're looking for.
Julia in Boca Raton, FL


Bronze Post Medal for All Time! 172 Posts
May 4, 20101 found this helpful

I think that if you had good luck then, it was about your works better when you are younger because you are more active. As we age, we need a lot more exercise to lose pounds effectively. I would love to lose even 10 pounds but find that the older I get the more difficult it is. I agree with Pookarina, I am getting to the point where it is "take me or leave me."

Read More Answers

May 11, 2011

I had great success on the old Weight Watchers plan in 1989, if someone can help me with the food list, the exchanges, and what ever else I would need to get started I would appreciate your help more then you would know? To be honest I'm very scared at this point with the unknown.

I became immobile due to my right knee needing to be replaced. I weighed 329 pounds on July 29, 2007 that saved my life. I'm now at 183, however, I had lost down to 155 pounds. I've had a steady weight gain since about October causing me great concern. I've also had a total left hip replacement with a DePuy device which has been recalled, I have high levels of cobalt and chromium in my system. The specialist I've been seeing doesn't seem to know what to do. He just keeps sending me for test upon test, I guess trying to figure out what to do.


I know in the mean time I have felt sick since late June 2010, I'm not sure if it's the stress causing me to gain weight or the fact that I'm becoming immobile again due to the amount of pain I'm in and feeling sick all the time.

I had my right knee replaced, also with a DePuy device, I've continued to be in great pain with this device, and fluid that ponds just below my knee, with pain that shoots down into my shin bone. I keep being told that the x-rays show I'm fine however I know I'm not fine it hurts all the time. I doing my best to live with all of this pain and suffering I'm in.

I feel if I can find the Weight Watchers plan that helped me lose 50 pounds after the birth of my son in 1985 I could lose these extra pounds and keep them off.

Thank you for your time.

By CuriousLady1961


May 13, 20111 found this helpful

I do not have the data from that far back and I don't think the WW frozen foods have those exchanges on them any more. WW has a new Points Plus system, but I cannot find any site that tells you how to calculate the number of points you are allowed per day. But I can tell you how to calculate based on the older points system (it was just replaced recently--I think so WW could say it is a "new" program).
The older Points system gave you an allowed daily points you could eat. Daily allowed points calculation was:
female 2, male 8, nursing mom 12;
age 17-26= 4, 27-37 =3, 38-47 =2, 48-58 =1, over 58 =0; under 5'1" = 0, 5'1"-5'10"=1, over 5'10"=2;
the 1st 2 digits of your weight, for example if you weigh 183 it is 18;
activity--most of the day sitting =0, occasionally sitting but mostly standing = 2, walking most of the time = 4, hard physical work =6.
Add up your points and the total = daily points allowed, plus you get 35 "free" points per week--can be used all at once or spaced out during the week. There is no carry over of daily points from one day to the other nor is there carry over for "free" weekly points.
Now you need to know how many points are in your food so you can keep track of points eaten. Food point calculations are:
calories divided by 50 = A;
fat grams divided by 12 = B,
fiber grams divided by 5 = Y.
Then A + B = X.
X minus Y = point value of that food item.
You'll need to do some math, but it works.
I've currently lost 25 pounds in 2 months by eating at least 4 servings of raw fruits (no bananas), 6 sevings of raw or steamed vegetables (no potatoes, only low fat salad dressing -1 Tblsp.), no starches, no nuts, no sugars (can use splenda or stevia), no fried foods, only 2 servings of boiled, steamed, broiled, grilled protein a day (about 4 ounces each) not fried, and lots of water. This basically gives you a low fat, low calorie diet but you feel full.

May 13, 20113 found this helpful

I believe the diabetic exchange diet is very similar, so you might want to look that up.
2 fruits
3+ vegies
2 dairy
3 fats
6 breads/grains
6 proteins
8 glasses of water


Bronze Feedback Medal for All Time! 226 Feedbacks
May 13, 20110 found this helpful

Do consider a second opinion on the recalled hip replacement. Two people I know who had these hip replacements felt very sick. They felt it was the heavy metals in their systems. Both of them had the replacements replaced. Afterwards they did not feel ill all the time. You can find some folks with 1st hand experience on the net. sharing their experiences. Good luck to you and congratulations on the incredible weight loss. Dont wait on the 2nd opinion.

Read More Answers

November 29, 2010

I'm looking for the Weight Watcher plan. I need information on food exchanges, amount of a serving, the breakdown of allowed exchanges per day for a male 18 yrs. old.

By Dixie from Millstadt, IL


January 14, 20114 found this helpful

I just found my old booklets. Please let me know if you need any additional information. I have attached a PDF of the tracker.

February 15, 20110 found this helpful

Does anyone have the old point system Book. I have recently put on a few after having a hysterectomy, rather than wait, I decided to go back to WW. I really do not like this new system ( points Plus) I have everything but the book on food points. I really need it :( That program work sooo well for me.

Read More Answers

January 18, 2011

I too need the food log for the 80's Weight Watcher exchange program. I made one myself, but it is not as good as what they had. I am still searching here.

I called and canceled my Nutrisystem program this a.m. The food gave me severe stomach cramps and other issues. I just can't tolerate the sugar alcohols and fat free chemicals. I am going back to real food. I need more protein and less carbs than current WW programs; they just don't work. This one does.

By parmstro from TX


Silver Post Medal for All Time! 267 Posts
January 21, 20110 found this helpful

Have you tried the brand new Weight Watchers Points Plus program? It is supposed to be much more realistic. I have a friend who currently loves it. I've been a member of WW before and lost about 50 pounds but I'm trying to do it on my own right now. I'll probably rejoin if I don't manage to start some downward progress.

Good luck!

January 22, 20112 found this helpful

Have you thought about joining It is free and it is a whole community of support as they teach you to eat healthy. I have lost 83 pounds so far on this program.

January 22, 20111 found this helpful

I have to check the dates, but I think I have some blank ones. If you give me your address, I could send it.

Read More Answers

August 16, 2021

There have been quite a few questions about the old selection program on WW and for my money, it's been the best and most direct plan ever. It actually worked. I lost my books (and my Lifetime Membership Card) some years back and I've seen there is a book on Amazon that has the old food lists etc in it.

However, I'm just wondering if anyone has bought it and is it in Metric or Imperial? Will make it a lot harder if it's in Imperial. If it is, does anyone know where I can find it in Metric? Thanks!

Read More Answers

December 24, 2009

Does some type of conversion chart exist for the Weight Watchers Points? I prefer the exchange plan and Weight Watchers products in the store always print the points information on the box instead. So I end up searching for other products that still use the exchange system.

In others words, if a dinner or WW frozen treat has 6 points, I need to be able to decipher how that translates into the exchanges. I know that I can read the label for carbs, fat, protein, etc., but if there is a conversion chart it would be quick and easy.

By Satie from SC


December 24, 20090 found this helpful

I don't think there is a direct conversion, because the points are based on calories and fat and fiber. I believe the exchanges were largely calorie based by food group. Look at foods you know the exchages for, and try to "guestimate". Look at how many total calories are in the food and consider what food groups are in there. Try to divide up the calories by food group, based on how many calories you are allowed for an exchange in each particular food group.

There are many exchange charts available for diabetics, if you find that the calorie counts are similar for the food groups, you will probably find a number of more extensive charts at various sites devoted to diabletics.


Bronze Feedback Medal for All Time! 190 Feedbacks
December 29, 20090 found this helpful

I think if you can find how many ounces are in each food group you will then know how many exchanges they are. I.E. if a meal has 3 oz. of meat that wiould equal 3 protein. Same for veggies and starches. I wish they would also go back to the old way and not use the point system. It never worked for me. I think some of the products have the diabetic exchanges inlcuded and you could just use that information.

October 25, 20102 found this helpful

I can't seem to follow the point system either. I lost 142 lbs on the exchange system. I think it was more structured, and that is what I need now. I wish Weight Watchers would give people a choice.

December 6, 20100 found this helpful

I am not sure if this will help but you might just check out
It has recipes and guidelines and all kinds of recipes for diabetics and healthy eating and weight loss info.

Read More Answers

February 22, 2023

I lost a lot of weight back in the early 1990s using a Weight Watchers calculator that I can't find. It was based on a minimum, mid and top amounts of food a person could eat in 1 day/week. I chose the minimum. I remember I counted servings of proteins, fats, breads, fruits, water, etc.

and NOT points. I remember there was also a place to enter in exercise. The calculator was white and, if I remember correctly, opened like a book. I didn't count grams or anything like that. It was servings. HELP! Thx much.

Read More Answers

March 30, 2020

I'm looking for the 1995 Weight Watchers fat and fiber plan. I lost a lot of weight on that plan. I have tried the new plan multiple times and I just don't like it.

Read More Answers

September 19, 2017

I am looking for an old chart to check off my daily food exchanges. If some one knows where I can get a copy I would appreciate it. I took weight off the old way, but the points system does not work for me.

Also where can I get a book with the amounts of items per serving?

Read More Answers

May 21, 2011

Weight Watchers used to do the exchange system, but has since changed to the point system. Does anyone know where I can find a conversion tool or chart so I can find out the exchange for the points posted on different products? Thank you!

By Katie K

Read More Answers

January 14, 2015

I am looking for a complete diet from the 1990s. I did the diet in 1992 with great results, but cannot find my plan. Can anyone help?

By debasf from London, England

Read More Answers

May 15, 2011

Can anyone out there help me find a copy of the old 1980s Weight Watchers Exchange plan? I need information on food exchanges, amount of a serving, the breakdown of allowed exchanges per day, etc. In other words just about everything concerning this plan. Thank you very much.

By victoriapenny


May 20, 20113 found this helpful

I have a copy of the Weight Watchers Quick Start Plus Cookbook from 1986. The daily exchanges for a women are as follows:
Week l
3 fruits, at least 2 veggies, 2 milk, 2 bread, 3 fat, and 6 proteins.
Week 2
add 1 protein
Weeks 3 and 4
add 1 bread and 2 proteins

You should always eat breakfast. Don;'t eat more than 4 eggs in a week.
Eat a minimum of 3 fish meals. eat 3 to 4 oz. liver in Weeks 12 and 3. Week 4, eat 4 t0 6 oz. liver. I hope this helps. This book is full of info.

Read More Answers

January 21, 2010

I am looking for the Weight Watchers 3-3-3 diet plan. I used it many years ago but I lost it when I moved. The Weight Watchers meetings are not doing it for me. All they talk about is the new points program and it doesn't help at all.

By Cyndy from Chatham, Ontario


Bronze Feedback Medal for All Time! 147 Feedbacks
January 22, 20100 found this helpful

Black coffee or tea (Sweet & Low or Equal) or water
1/2 Grapefruit or Juice
1 slice toast with 1 Tbsp. Peanut Butter 1/2 Cup of Tuna
1 slice toast
Black coffee or tea (Sweet & Low or Equal) or water 3 oz. any lean meat
1 cup green beans
1 cup carrots
1 cup vanilla ice cream
1 medium apple
Black coffee or tea (Sweet & Low or Equal) or water

Day 2
Breakfast Lunch Dinner
Black coffee or tea (Sweet & Low or Equal) or water
1 egg (any style)
1 slice toast
1 banana
1 cup cottage cheese or tuna
5 saltine crackers

Black coffee or tea (Sweet & Low or Equal) or water
2 beef franks or hot dogs
1/2 cup carrots
1 banana
1 cup broccoli or cabbage
1/2 cup vanilla ice cream
Black coffee or tea (Sweet & Low or Equal) or water

Day 3
Breakfast Lunch Dinner
Black coffee or tea (Sweet & Low or Equal) or water
5 regular saltine crackers
1 oz.(slice) cheddar cheese
1 apple 1 hard boiled egg
1 slice toast

Black coffee or tea (Sweet & Low or Equal) or water
1 cup tuna
1 cup carrots
1 cup cauliflower
1 cup melon
1/2 cup regular vanilla ice cream
Black coffee or tea (Sweet & Low or Equal) or water

Hope this is what you want, good luck.


Bronze Feedback Medal for All Time! 174 Feedbacks
January 25, 20100 found this helpful

Hy Cyndy; It sounds like you are having trouble understanding the weight watchers points system. Why don't you tell your leader that you are having trouble. I joined Weight Watchers last May and lost 20 lbs by the end of September. I think you will find the points system easy to follow once you get into it. Most vegetables are free and fruit is very low in points value so there are lots of low points foods to choose from. Once you get into the habit of keeping track of what you eat, it gets easier. Good Luck! Joan from Chesterfied, MI

Answer this Question

December 27, 2011

I have been looking for the 1980s Weight Watchers exchanges booklet. Can you tell me where I can find this? Thank you.


Read More Answers

January 8, 2014

I am looking for the Weight Watchers exchange booklets from the 70'-80's. Any ideas?

By Richard

Answer this Question

April 8, 2013

Does anyone know where I can find the Weight Watchers Quick Control Options weekly menu plan? I have a couple, but would like to get the full set. Thanks.

By Lynda

Answer this Question

November 21, 2011

I am looking for the WW program tracker that had food exchanges with level 1, 2, and 3. It was around 1990-91. Would anyone have a copy of the tracker and program breakdown?

I've seen a couple books on eBay, but can't remember if it was Quick Success or Quick Start.

I don't care for the newer points system.


Answer this Question


ThriftyFun is one of the longest running frugal living communities on the Internet. These are archives of older discussions.

October 6, 2009

Does someone have a copy of the Weight Watchers Exchange Diet Plan?

Load More
Food and Recipes Food Tips DietingApril 17, 2013
Mother's Day Ideas!
Easter Ideas!
Better LivingBudget & FinanceBusiness and LegalComputersConsumer AdviceCoronavirusCraftsEducationEntertainmentFood and RecipesHealth & BeautyHolidays and PartiesHome and GardenMake Your OwnOrganizingParentingPetsPhotosTravel and RecreationWeddings
Published by ThriftyFun.
Desktop Page | View Mobile
Disclaimer | Privacy Policy | Contact Us
Generated 2024-03-24 23:19:31 in 8 secs. ⛅️️
© 1997-2024 by Cumuli, Inc. All Rights Reserved.