Filling Foods: Complete List

Beans and Legumes

Includes: Black, cannelloni, garbanzo, green, kidney, lima, navy, pinto, peas, lentil, refried fat free and soy. Cannot contain ingredients that are not filling foods, pork and beans.

Cereals, Grains and Starches

Includes: Barley, buckwheat, bulgur, cold cereal, cooked hot oatmeal, cornmeal (polenta), couscous, whole wheat, kasha, popcorn (air popped or 94% fat free microwave popped only), quinoa and rolled oats.

Cold cereals must be limited to one meal a day and eaten with fat free milk or fat free plain yogurt. Any whole grain variety without added sugar, nuts or dried fruit is a Filling Food as is plain variety of cooked (hot) cereal that does not contain added sugar.

Dairy

Includes: FF milk, FF cheese, FF cottage cheese, FF SF instant hot cocoa, FF SF pudding, FF sour cream, FF plain yogurt, reduced calorie dairy shakes, WW smoothies and calcium fortified unflavored soy milk.

Fish and Shellfish

Includes: any variety or shellfish, fresh, frozen or canned

Canned fish and shellfish packed in water, broth or tomato juice (not in oil).

Fruits

Includes: any variety, fresh, frozen or canned (without added sugar). Canned fruit packed in water or juice. Applesauce must be unsweetened. Track points for dried fruit and fruit juices.

Lean Meats

Includes Beef, lamb, pork, veal or poultry

Choose visibly lean cuts of beef. Look for "loin, round and leg". Trim any visible fat before preparing and remove skin before eating. Ground beef with no more than 7% fat ground chicken and ground turkey cannot be part of more than one meal a day.

Pasta, Potatoes, Rice and Grains

Includes: Whole wheat pasta, brown rice and potatoes (white, red and sweet)

Snacks

Includes: Popcorn (air popped or 94% FF microwave popped only)

Soups

Includes: Fresh, canned, frozen, dried or homemade soups made with filling foods.

Cream soups are not included.

Soy and Meat Substitutes

Includes: Dried beans, lentils, veggie burgers, tofu (any type) and Quorn

Vegetables

Includes: Fresh, frozen, or canned (without added sauce, fat or sugar)

Track points values for vegetables mixed with ingredients that are not filling foods such as regular refried beans, pork and beans, corn in butter sauce, dried tomatoes packed in oil, French fries, and sweet pickles and vegetable juices.