The WW program combines balanced nutrition, physical activity, and support to help achieve and maintain a healthy weight. At the core of this approach is a unique points system, which helps users track their food intake and make healthier choices.
How the WW Points System Works
Each food and drink is assigned a point value based on calories, saturated fat, sugar, and protein. Foods with higher nutritional value typically have lower points, encouraging healthy choices. Users receive a daily and weekly points budget determined by age, sex, weight, height, and goals. Many low-calorie, nutrient-rich foods—such as fruits, vegetables, and lean proteins—are zero points and can be eaten without limit. The program is flexible, allowing favorite foods to be included as long as the total points remain within the budget. 
WW Points Table (Approximate)
Fruits and Vegetables
- Apple, banana, carrot, broccoli, cucumber: 0 points
- Avocado (1/4): 2 points
- Sweet potato (½ cup): 3 points
Proteins
- Boiled egg: 2 points
- Chicken breast (skinless): 0 points
- Salmon (100 g): 2 points
- Tofu (100 g): 3 points
Carbohydrates
- Whole wheat bread (1 slice): 2 points
- Brown rice (½ cup): 3 points
- Couscous (½ cup): 3 points
Fats and Add-ons
- Olive oil (1 tsp): 1 point
- Almonds (10 pieces): 2 points
- Chia seeds (1 tbsp): 2 points
Sweets and Snacks
- Milk chocolate (20 g): 5 points
- Dark chocolate (20 g): 4 points
7-Day WW Sample Menu (Daily Budget: 23 Points)
Day 1
- Breakfast: Omelet with 2 egg whites and 1 yolk + spinach (1 point), avocado on whole wheat toast (4 points)
- Snack: Apple (0 points)
- Lunch: Grilled chicken with cucumber & tomato salad + ½ cup brown rice (3 points)
- Snack: Almonds (2 points)
- Dinner: Salmon (100 g) with steamed broccoli (2 points)
Total: 12 points
Day 2
- Breakfast: Blueberry & banana smoothie with chia seeds (2 points)
- Snack: Carrot with hummus (2 points)
- Lunch: Grilled tofu with sautéed zucchini (3 points)
- Snack: Whole wheat toast with 1 tsp peanut butter (3 points)
- Dinner: Grilled turkey with sweet potato (3 points)
Total: 13 points
Day 3
- Breakfast: Yogurt with berries & 1 tsp honey (3 points)
- Snack: Orange (0 points)
- Lunch: Baked mackerel with arugula & lemon salad (2 points)
- Snack: Almonds (2 points)
- Dinner: Grilled chicken with zucchini & couscous (3 points)
Total: 10 points
Day 4
- Breakfast: Oatmeal with banana & walnuts (4 points)
- Snack: Apple & carrot (0 points)
- Lunch: Baked turkey with kale salad (2 points)
- Snack: Dark chocolate (20 g, 4 points)
- Dinner: Grilled tofu with steamed broccoli (3 points)
Total: 13 points
Day 5
- Breakfast: Avocado toast with egg (4 points)
- Snack: Pear (0 points)
- Lunch: Salmon with zucchini & tomato salad (2 points)
- Snack: Dried plums (2 points)
- Dinner: Baked chicken with roasted sweet potato (3 points)
Total: 11 points
Day 6
- Breakfast: Omelet with mushrooms & spinach (1 point)
- Snack: Walnuts (2 points)
- Lunch: Chickpea, arugula & cucumber salad (0 points)
- Snack: Yogurt with 1 tsp flaxseed (2 points)
- Dinner: Grilled mackerel with steamed broccoli & brown rice (3 points)
Total: 8 points
Day 7
- Breakfast: Spinach, banana & almond milk smoothie (2 points)
- Snack: Apple with hummus (2 points)
- Lunch: Baked chicken with zucchini & sweet potato (3 points)
- Snack: Dark chocolate (20 g, 4 points)
- Dinner: Grilled salmon with kale salad & lemon (2 points)
Total: 13 points
Tip: Adjust portions and points according to your personal plan. Regular tracking of intake and maintaining an active lifestyle can help you reach your WW goals effectively.
