1970's Weight Watchers Plans

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Finding the older diet recipes that have worked for you is sometimes a challenge. This page is about 1970's Weight Watcher plans.


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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


May 1, 20102 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

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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 plateau...to 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 75...so 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

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May 4, 20100 found this helpful

I think that if you had good luck then, it was about your age...it 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."

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February 3, 20120 found this helpful

The post from MartyD is exactly right! I did the same thing, and found the 1970s weight watchers. In the 60s the original plan was very Spartan; 1970s included fats and was wonderful, with just enough structure (as I need as well) but a little wiggle room on what you ate & when.


I remember them saying they found that this version produced body shape changes that they hadn't seen before, or expected. Here's the website: www.dwlz.com/.../old1972ww.html

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March 12, 20171 found this helpful

Yes thank you this is exactly what I was looking for and remember now also. Started WW in the 60's when we were weighed on the doctor scale and paid $3. I lost a lot of weight eating this and now I want to try it again. Thankfully I love tuna. Keep on trucking that's my motto.

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March 30, 20172 found this helpful

Does anyone have the Weight Watchers Diet for the 70's and 80's?

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March 24, 20182 found this helpful

I want a copy of the old weight watchers too. I can not loose on the points system

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September 17, 20182 found this helpful

WW started for the public in 1972. The basic plan was to eat daily: 3 fruits, 2 oz. bread, 2 low sugar veggies up to 2 cups, 1 high sugar veggie (beets, peas, corn etc) 1/2 cup, 2 -8oz glasses of skim milk or 12 oz. of buttermilk, 4 oz. meat or fish lunch, 6 oz meat or fish for dinner. 1 tbsp. of oil of any kind (oil, mayo, butter, salad dressing). Weekly, eat: meat 3x a week only, fish at least 5x.


4 eggs a week. Liver must be eaten once a week. Fruit must be eaten with meal, never a snack. soft cheese 4 oz, hard cheese 4 oz. No fried foods, no sugar, no alcholol, no watermelon. Limit bananas to one a week. Grapes to 1 c. a week. I lost 30 lbs in 3 months and was not hungry. Fill up on those low sugar veggies. I still use this diet as a way of life food plan. It works. The 'new WW' never have worked for me.

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August 24, 20190 found this helpful

Thanks for posting this. I've been trying a Keto way, but found that I can't endure the Keto flu (I'm 81 and have had kidney problems). But I remember my 1972 years with WW and I lost. Couldn't sustain it back then when I reached goal, but foods have changed since then, and we now know the nutritional value in everything we eat. I want to try this


WW again without the white carbs, and simple sugars. I will not overdo on the fats (Keto) because my body has enough to use up. I hope this works!

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September 7, 20190 found this helpful

I seem to remember some of the WW plan, but i,'ve been looking for the recipe my mother used to make for lunch, and i loved it! It was tuna with a puredd Green veggie(asparagus, broccoli, ?) With a few bread crumbs scattered on top. Sound familiar?

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November 4, 2010

I am looking for the original diet food exchange program from Weight Watchers from the 1960s.

By margern from Murrysville, PA


November 6, 20100 found this helpful

I highly recommend giving the current WW program (Momentum) a go. Been on it just over a year and have lost 79.6 pounds. :O)

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December 31, 20121 found this helpful

Old Weight Watchers (1970s-1990s) Exchange Booklet

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January 24, 20181 found this helpful

Please tell me how I can get the booklets.

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February 4, 20180 found this helpful

Click on this link to view and print the booklet.


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October 29, 20181 found this helpful

go on Ebay and look for this book Weight Watchers Quick Start PLUS Program Cookbook, it has the whole program in it.

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July 14, 20190 found this helpful

Hi there, thank you very much for the link you provided for this program. I have been trying to get this for ages. Thank you, again!

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November 4, 2010

I'm trying to find the first Weight Watchers diet that Jean Neidich started in 1963.

By Kaye Cerri from Staten Island, NY


60's and 70's Weight Watchers Food Plans

Original Weight Watcher's Plan per Day:

9 oz protein; 3 fruits; 3 fats; 2 breads; 3 veggies (at least); 2 milks.

You need to get no more than 30z of cheese a week and 1 of those days you have to eat liver. 8oz of water a day is also recommended. A serving of the above is 3 oz protein per meal, 1 banana is 2 fruits, or 1 apple, and so many berries, etc. Fats are 1 tbs per serving, milk is 8oz per serving and bread is 1/2 cup rice or pasta or 1 piece of bread. (10/19/2009)


60's and 70's Weight Watchers Food Plans

No way the original diet was 9 oz. of meat a day. It was 4-6 oz. for lunch and 6-8 oz. at dinner. And this was to be the after cooking weight.

The reason there were lots of recipes with dehydrated onions was that onions were on the limited vegetable list. Not only did that mean they had more calories, but WW's had a rule that you couldn't split them up. So, if you wanted real onions, you had to eat 1/2 - 1 C at a time! And of course, they couldn't be fried. But dehydrated onions were a free food.

Here is the original diet as I remember it. They gave you little blank menus with places to mark off your daily/weekly requirements or allowances, which helped.


  • 1 egg, poached or hard boiled (I don't know why you couldn't have it scrambled on Teflon ware, maybe Teflon wasn't popular enough yet)
  • 1 slice white or whole wheat bread
  • 1 serving fruit


  • 4-6 oz meat or 2 eggs or 2 oz hard cheese or 2/3 C soft cheese
  • 1 slice white or whole wheat bread
  • at least one serving vegetables, unlimited


  • 6-8 oz meat
  • 1/2 or 1 C limited (aka #2 vegetable)
  • preferably some unlimited vegetables

Daily Required

  • 1 Tbsp oil (could be eaten to 1 tsp increments)
  • 2 servings dairy
  • 1/2 - 1 C limited vegetable (sorry, can't remember which!)
  • 1 serving of dark green vegetable (I can't remember if that serving of this was 1/2 C or 1 C, either)
  • 3 fruit servings, at least one of which had to be citrus

Daily Allowed For Free

  • 1 C tomato juice

Weekly Required

  • 7 eggs a week, at first, all at breakfast. You could have additional ones at lunch! Later, after the cholesterol scare, you were only allowed 4 per week, all at breakfast. None were required.
  • 1 meal with liver, beef, or chicken. If beef, it had to be broiled.

Weekly Allowed

  • 3 beef meals for either lunch or dinner but there were 2 rules; 1)all beef had to be broiled so that any grease dripped into a pan and 2)you had to use the low end of the allowance for any beef meal, that is, 4 oz at lunch or 6 oz at dinner. Beef meals included: ground beef, round steak, trimmed completely, lean sirloin, trimmed completely and all-beef hot dogs (2 per meal).
  • 4 oz cheese divided into two meals and only eaten for lunch

Meats Not Allowed

  • pork of any kind
  • deli or meat or poultry
  • smoked meat or any other kind of processed meat or poultry
  • duck
  • wild game
  • lamb (except for Passover! Jean was Jewish, lol. But the once a year lamb counted as a beef meal and had to be broiled like beef). It wasn't allowed the rest of the time because it it more fatty.

Fish Not Allowed

  • shellfish
  • salmon
  • mackerel

Vegetables Not Allowed

  • avocados
  • potatoes
  • corn
  • yucca and other potato-like veggies

Food Lists

Fruits Serving (had to have one fruit at breakfast; the other 2 could be eaten any time.

  • one small of most
  • 1/2 small banana or grapefruit
  • 1 C strawberries
  • 1 1/2 C watermelon
  • 1/4 medium cantaloupe
  • 1 med tomato
  • 1/2 C most juices except tomato. 1 serving tomato juice = 8 oz

Dairy Serving (could be eaten any time)

  • 8 oz skim milk (originally, only reconstituted dry milk was allowed, but that changed early on)
  • 2/3 C plain unflavored yogurt
  • 2/3 C buttermilk
  • 1/2 C evaporated skim milk
  • 1/3 C dry milk
  • soft cheeses allowed at breakfast or lunch, never dinner
  • 2 T cream cheese
  • 1/2 C or 2/3 C 2% cottage cheese or Farmer's cheese (depending on which meal)
  • hard cheeses to be eaten at lunch only and limited to 4oz/week
  • 2 oz cheddar, mozzarella, American, Swiss, etc. (this was before low fat cheese much, much later they were allowed and you got double)

Oils: 1 Tbsp per day with meals (could be split into increments of 1 tsp)

  • vegetable, salad, or olive oil
  • mayonnaise (no low fat or fat free back then; later allowed to use low fat and count it as 1/2 the fat as in regular)

Limited Vegetables:

  • peas
  • onion
  • Lima beans
  • pumpkin or other squash
  • carrots (I think)

Unlimited Vegetables

Those unlimited on most diets (celery, lettuce and lettuce family, broccoli, cabbage, green beans, bell peppers, tomatoes, cauliflower, turnips, beets, etc)

Unlimited Dark Greens vegetables

  • broccoli
  • spinach
  • kale
  • collard and other greens

Free Foods:

  • herbs
  • mustard
  • Worcestershire sauce
  • boullion, chicken or beef
  • dehydrated onions
  • diet Jell-o
  • diet soda pop
  • tea and coffee, no sugar or honey
  • diet sweeteners
  • 8 oz tomato juice (this could also count as a vegetable or fruit. If you drank it as a fruit at breakfast, then you could have 3 fruits to snack on between meals or at night.

Condiments Not Allowed:

  • catsup
  • barbeque sauce
  • commercial salad dressings
  • tomato sauce or paste

Later Changes

Eggs: After the cholesterol scare, they changed egg requirements to 4/week. You could have them at breakfast or lunch (1 if breakfast, 2 at lunch). You only options for breakfast were 1/2 C soft cheese or 2 oz protein with your bread and fruit. Later still, they changed it so that you could have cereal, more on that below.

Low fat products; They pretty much didn't exist until the 70s. When they started to be available, changes were made slowly. For example, you could use diet margarine and diet mayo and they were worth half the fat. But, you didn't really need more, so most people didn't.

Alba and cocoa powder; Alba was a chocolate mix drink that was allowed early on because it wasn't higher in calories than regular milk and contained all the nutrients, supposedly. At some point, an allowance of cocoa powder was made. I can't remember the amount, but you mixed it with hot water, a pinch of salt and sugar substitute for cocoa.

Tomato sauce: Commercial tomato sauce wasn't allowed since it had added sugar. To make tomato sauce for anything, you had to use your cup of tomato sauce, boiling it to reduce by half and adding Italian seasonings and if desired, sugar substitute.

Early 70s Changes;

Allowed you to eat diet cheese for twice the bang and allowed you to use some previously illegal grains, potatoes, cereals.

Three times a week only, for dinner or lunch and in the place of your serving of bread at lunch, you could have:

  • oatmeal, equal to no more than 120 calories
  • dry cereal, no sugar, no more than 120 calories
  • 1/2 C cooked rice, wheat, or other grain
  • 1/2 C cooked egg noodles
  • 2/3 C cooked macaroni
  • 1 ounce corn meal
  • potatoes, equal to no more than 120 calories

Legumes and peanut butter came in the mid 70s and I don't remember the rules. (01/04/2010)

By lindij

60's and 70's Weight Watchers Food Plans

Recipes: I have more in an old recipe box that I will look for. I just remember these that
I still sometimes cook:

Pizziolas 60s thru 70s):

  • 1 slice bread
  • tomato sauce (made from reduced tomato juice and herbs)
  • 2 oz Mozzarella or for a switch, cheddar, grated

Very lightly toast bread, don't brown it. Just make it dry so that it doesn't get soaked up when you add, tomato paste, spread over it. Add Italian herbs, to taste, on top and - grated cheese. Place under broiler til cheese melted.

Buttermilk Chicken Lunch (60s thru 70s)

  • 4 oz chicken breast, cut into 1 oz pcs.
  • 2/3 C buttermilk
  • chives
  • Worcestershire sauce
  • dehydrated onions
  • 1 slice bread, crumbled

Dip chicken in the buttermilk and then in the bread crumbs. Place into a small casserole dish or pan that has been sprayed lightly with Pam (not really allowed til later, but...). Then mix remaining crumbs and buttermilk with the Worcestershire sauce and chives and pour over the chicken.

Bake on 400F til chicken is cooked through and "crust" has browned. Sound terrible, I know, and maybe it was, but I ate it all the time. Compared to the fish 5 times a week, it was like a gourmet meal, lol. And not liking milk, I was always trying find ways to use my dairy requirements up.

Cola Chicken (not very healthy, but not bad tasting).

  • 1 can diet cola
  • 4-16 oz chicken breast (4-8 for one, 8 -16 for two of you)

Place seasoned chicken in a slow cooker and pour the cola over the top. Cook on slow 4 hours. "Kinda" like BBQ, lol.


By lindij

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April 7, 2009

I'm looking for the Weight Watchers food plan from the sixties and seventies. Does anyone still have a copy of these? Thanks.

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August 20, 2009

I would like to know the Weight Watchers plan from the 1970s. It worked so well back then, and I desperately want to lose some weight. Thanks.

Comment Was this helpful? Yes

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