1980s Weight Watchers Plans

March 6, 2011

1980's Weight Watchers PlansI am searching for the Weight Watchers weekly journals from the late 80s and 90s. I believe there were six weeks worth and then there was a large maintenance sheet where you filled in your daily progress, food categories, water, exercise, etc. This was the best program! I used it to return to my pre-pregnancy weight, five times. Now I'm approaching menopause and have had serious health issues and gained 60 pounds in one year. If anyone has any information I would greatly appreciate it. Thanks so much.


By Ronda from MD


March 9, 20110 found this helpful

I think they are both here:

March 10, 20114 found this helpful

I think if you look up diabetes exchange diet you will find about the same thing.
I, too, loved this program. You'd think WW would take a hint and bring it back.
I am going to try this (my version):
6 bread/starch
3+ vegies
2-3 fruit
2 dairy
6-8 protein
3-4 fat
8 water

March 10, 20110 found this helpful

Me again. Diet has tracking sheets, not the same as WW ones but should work. I hope you have inspired me to start.

June 13, 20113 found this helpful

Thanks for posting this information. I agree that the WW plan back then was better, and I'm going to try it again. The current plan seems too complicated to me. I also had great success with this previously.

December 14, 20114 found this helpful

Is the the plan that has the large diary sheet, maybe legal size? The plan booklet is paperback, orange, with the outline of a moving person on it? I have it.

September 30, 20122 found this helpful

Can someone email me a copy of the weight watchers quick control plan from 1984

September 30, 20120 found this helpful

Rhonda, were you ever able to get a copy of the quick control diet. I too am in desperate need for myself and my 18 year old son. If you have it can you please send me a copy.

June 10, 20160 found this helpful

Would you still happen to have this booklet?

August 7, 20160 found this helpful

Did you ever find the materials for this version? I remember keeping a weekly log that included exercise. If you found one I would greatly appreciate a copy if you would forward one to me!!

May 2, 20180 found this helpful

Hello, Could someone please email me a copy of the weight watchers quick control plan from 1984?
Thank you,

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This page contains the following solutions.

February 3, 2014

A 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.

Finding Old Weight Watchers Programs


11 More Questions

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

May 11, 2012

Where can I get the '80s version of Weight Watchers.

By suesan from USA


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January 23, 20141 found this helpful
Best Answer

I see requests for different plans all the time, especially from the 80s. One thing to keep in mind is that a plan that had great success 20 years ago might not work as well for you today. Older bodies retain weight more than people in their 20s or 30s and your metabolism naturally decreases, especially if you are less active.


I have used the newer Weight Watchers plans (from 2007 - 2012) to great success. I know that they change the plans slightly every couple of years to fit new guidelines or take into account new scientific findings about nutrition and weight loss. I would try the newest plan and see if you can tailor it to your lifestyle. I found the leaders always very willing to discuss options and substitutions.

Good luck with whatever plan you choose to follow.

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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


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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.

September 11, 20110 found this helpful

Try this used books site. Click on advanced search in the upper right corner to enter weight watchers and the years 1980 to 1990. I found a few titles. Good luck.

November 16, 20150 found this helpful

But how do I figure out what is in the frozen foods they sell now. It only tells the points? Is it possible to do so? I loved the old program too.

August 12, 20160 found this helpful

Am looking for a copy of the old weight watchers program. the one where you counted , fat, protein, dairy and so on

September 27, 20160 found this helpful

I have the personal choice
Level 1/2/3 and men's allowance
If interested

August 7, 20180 found this helpful

I know this is a very old post, but I still have to ask. Was there a base # of points? Using this formula I wind up with only 5 points for a day. If I divide the 35 weekly points up and add to each day I'd still only get 12.

September 16, 20190 found this helpful

I have the meal tracker sheets, the introduction and then the first 5 weeks of the freedom plan. This was the best plan WW ever had. They should never have changed it.

September 16, 20191 found this helpful

I have the meal tracker sheets, the introduction and then the first 5 week books. It gives you the foods in categories and then meal ideas, bonus foods, exchanges, etc. It is the plan where you had weekends off and you got 250 bonus calories per day that you could use or save.

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May 13, 2012

I, too, am looking for the menus and exchange lists from the Weight Watchers Quick Start Program from 1984. I would appreciate anything at all anyone can e-mail me. I remember going to meetings with my mom back in the 80s and this program was simple, easy, and it worked!

I am now experiencing chronic back pain from back problems and I know losing weight could reduce my pain. Thank you so much and God Bless!

By Amy C.


May 14, 20122 found this helpful

HI! If you can get the old WW cookbook, it has all the values there. But here they are for women per day:

Protiens: 9 oz
Fats: 3 (includes butter, oils, mayo, etc. 1 tbsp is a serving)
Milks: 2 (include yogurt, etc).
Veggies: 2 cups at least
Fruit: 3
Bread: 3 (includes pasta & rice, 1/2 cup is a serving)

Eat liver & onions once a week; no more than an ounce of cheese a day; cereal & cottage cheese can be counted as proteins if eaten at breakfast. If you have peanut butter, cut one of the fats.

If you cheat, cheat with proteins or veggies. Also, if you eat this way, you don't need vitamins either.

Hope this helps!

June 11, 20140 found this helpful

I just found what you are looking for: Go to Amazon and order the Quick Start cookbook. All the food lists are there.

November 24, 20160 found this helpful

I was in WW in the early-mid 80s, did well, and became a WW leader. I'm curious about a couple of things. I dot remember a specific amount of protein. I thought it was by servings. I,also, thought that Wiggins were by servings and not a specific amount.

I've done the point system, and I feel, as the previousperson who made the comment that it is easier to say no than put limits on it. So, I'm going back to the old program and attend the meetings. I'll see if that works better for me.

November 24, 20160 found this helpful

And butter is one teaspoon, not 1 tablespoon for one serving. That is one thing I remember.

April 17, 20200 found this helpful

This menu is from the 1970s not the 80s

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January 25, 2011

I am looking for any and all components to the Weight Watchers Selection Plan from the 80s and early 90s. I would be more than happy to pay for them. Thanks.

By Cj


January 25, 20110 found this helpful

Does anyone know where I can get a copy of the food tracker for the Weight Watchers Selection Plan?


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January 27, 20110 found this helpful

I have 3 WW books: Dining out companion, 3 month journal, complete food companion, meals 101 and a points clicker all in a blue bag but dated 2006. If interested, please contact me.


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January 27, 20110 found this helpful

I have at least 1, maybe more, WWCookbook I could send.

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January 3, 2015

Does anybody have the recipe for pumpkin bread from the 80s? I remember it had a can of pumpkin and Quaker oats.

By Susan F. from Fayetteville, NC


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January 3, 20150 found this helpful

Easy search online:

September 29, 20160 found this helpful

Yes I would like the pumpkin bread recipe please

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June 20, 2011

Does anyone have a copy of the Weight Watchers Plan from 1985?

By Irmy from Houston, TX


June 21, 20110 found this helpful

I would like to have this also.


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March 27, 20140 found this helpful

I believe it was called Quick Start.

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January 29, 2014

I am looking for a copy of the Weight Watchers diet plan from 1976-1980 that era. I was on it and lost 80 lbs. and would like to do it again.

By M.L.


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March 27, 20142 found this helpful

You know, I havent beem on this site for years but last time I was they were asking for that same plan. Back then when I was on it, it was called Quick Start. WW changes the name and the program every year but that one in particular worked for me and was so easy. I didnt have to have the fancy dancy calculator or anything. I wish I hadnt given all my program related things away but I did.. so long ago. Maby one day somone will have it and post it... I hope.

September 11, 20160 found this helpful

Did you ever find this plan? I did on EBay

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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.

November 1, 20190 found this helpful

I know this is way past when the OP posted, but I figure others, besides me, stumble onto this 8 years later!

The 1960 WWs wanted you to eat 7 eggs/week. This only changed to 4/week after the governments claimed eggs were bad for you because of cholesterol. Since they now say eggs aren't so bad for you, one could probably eat as many as desired to fulfill your protein portions. Personally, I hate eggs, but .... for the rest of you.

I went on WWs in 1972, about the time I started nursing school. There have been so many changes in what the government says is "good" and "bad" in the areas of nutrition and what people with ulcers and intestinal diseases should eat, that I have thrown my hands up and I just eat basically a mid-late 80s WW plan, adding a few portions here and there if I'm not trying to lose a few plans. The extremes people go to will be treated like the grapefruit or Scarsdale diets by the next generation but people have survived on all kinds of food for thousands of years. I do think present day wheat can be bad for people, because it is different than in the past but a bit doesn't hurt. Ditto on corn - no non-GMO corn exists, but I rarely eat it so if I want it, I have it. Sugar, of course, was okay when you only had it at Christmas and maybe your birthday, but it is in everything now and what used to be a luxury food in an everyday thing.

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January 31, 2011

Weight Watchers Quick Start program in the 80s came with pamphlets. Does anyone have the yellow week one pamphlet that had a skinned down version of the whole plan? It had a lot of yogurt in it. It was just the 1st week with 3 or 4 choices for each meal with recipes. For example, breakfast had: 1/2 bagel with cream cheese and jelly, one lunch was an English muffin with tomato and cheese. I would really luv a copy it worked so well and I lost it.

By nomoremomjeans from Chester county, PA


January 31, 20110 found this helpful

Hi I'm liking for it also. Is your the yellow week on with lots of yogurt. If you have gotten it I would love a copy lost mine too. Lisasterritt AT

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September 9, 2014

There was a recipe for liver. You blended the liver, added veggies to it and cooked it in the skillet. I hate liver and you could not tell it was liver by the time you got done. It was very good. Does anyone have it?

By Brenda H

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