Maybe you’re looking to shed a few pounds or you want to completely transform your life. Whatever the case may be, our friends at Weight Watchers can help. But one of the most common complaints we hear from rookie and veteran dieters alike is that they miss fast food. Fortunately for Weight Watchers participants, you don’t have to give up your favorites from McDonald’s, Starbucks, or Wendy’s. Instead, it’s all about moderation and proper portions, as well as the boring stuff like eating more leafy greens and less, say, fried chicken. It can be confusing at first, but we’re here to help you with this guide on the best fast food for Weight Watchers. But first, let’s make sure we’re all on the same page about what this diet entails before we jump into french fries and burgers.
How Weight Watchers Works
Weight Watchers has been around since the early 1960s with the goal of helping men and women lose weight and keep it off for good. The beauty of the weight-loss program is in its simplicity; food and beverage items are assigned a point value, so you can throw counting calories out the window. Each participant is given a certain amount of points they are allowed to consume in a day, a threshold that is calculated by taking the person’s age, weight, height, gender, and physical activity into consideration. The total amount of daily points is supposed to reflect just enough calories to sustain and nourish you, and few enough calories to help you lose weight safely. The program gives participates at least 26 points a day.
Most participants lose no more than a couple of pounds per week. Remember, the goal is to help you make a gradual, long-lasting change, rather than a quick fix.
Weight Watchers Food Options – How The Point System Works
One of the biggest appeals of Weight Watchers is that you don’t have to give up your favorite foods. So, how in the world do people find success with the program? It’s quite simple. Foods that you would consider healthy – ones low in carbs, sugar, sodium, and saturated fat – contain fewer Weight Watchers points. Foods that are unhealthy, on the other hand, are high in Weight Watchers points. The point is to allow you to customize your daily food regimen, while staying within a certain point range, thus encouraging participants to eat more leafy greens and less potato chips.
Fortunately, tracking Weight Watchers points is much easier than counting calories. The program’s app houses a database of thousands of food items – both from grocery stores and popular restaurants and recipes – so all you have to do is a quick search for the food you plan to consume. Click a button, and it has been tracked for you. To give you a general idea of how the point system works, see the outline below:
- Fruit and Veggies – 0 SmartPoints
- Coffee – 0 SmartPoints
- Water – 0 SmartPoints
- Turkey – 0 SmartPoints
- Chicken – 0 SmartPoints
- Bread (by slice) – 2 SmartPoints
- Milk (1 cup) – 4 SmartPoints
- Butter (by tablespoon) – 5 SmartPoints
- Bagel – 5 SmartPoints
- White rice (1 cup) – 6 SmartPoints
The list goes on, and on, and on…but nearly every food and drink you can think of is listed on the Weight Watchers app.
Best Fast Food For Weight Watchers
Now that you know a bit more about how Weight Watchers works, as well as what kinds of foods you can eat while participating in the program, let’s jump into what you really came here for: the best fast food for Weight Watchers. Don’t be scared – there are plenty of options from every major fast food chain, and if you don’t see something on our list, that doesn’t mean you can’t eat it. Simply check the app to see if it fits within your points budget for the day. We’ve purposefully left out calories and included the number of SmartPoints that each food or drink item contains. We’ve also tried to include items you can indulge in (i.e. fries, chicken nuggets, and burritos), as well as more practical options like salads and grilled chicken.
McDonald’s
McDonald’s has a long list of fast food for Weight Watchers, but we’ve narrowed it down to our top few choices. As you order, it’s a good idea to stay away from big-ticket items like the Big Mach, McChicken, Filet-O-Fish, and McNuggets. Instead, opt for menu items with eggs, grilled chicken, and leafy greens (cough, cough, salad). Keep in mind, you can order side salad and apple slices at zero points. Go crazy!
Hash Brown
SmartPoints: 5
Bacon Ranch Salad (without chicken)
SmartPoints: 6
Buttermilk Crispy Tenders 2 pc
SmartPoints: 6
French Fries (kids size)
SmartPoints: 6
Hamburger
SmartPoints: 8
Egg White Delight
SmartPoints: 9
Popeyes
Popeyes is not the go-to place to find healthy fast food. For starters, their signature food is fried chicken, which is loaded with SmartPoints because of the deep-fried breading. Chicken, on the other hand, is one of the best foods you can eat on Weight Watchers, as long as it’s grilled and seasoned with clean ingredients. That doesn’t exactly scream “Cajun,” which is Popeyes M.O., but we’ve found ways around it to help you stay within your points budget.
Blackened Chicken Tenders (3- or 5-Count)
SmartPoints: 1
Green Beans (large)
SmartPoints: 2
Red Beans and Rice
SmartPoints: 6
Corn on the Cob
SmartPoints: 6
Loaded Chicken Wrap
SmartPoints: 9
Cajun Fries
SmartPoints: 9
Starbucks
Finding a place where you can customize nearly every order is the key to success with Weight Watchers fast food. At Starbucks, you can craft your beverage to be low in SmartPoints – and still delicious by keeping a few tips in mind. Black coffee or espresso with no milk, sweeteners, or flavors will be zero points. It’s when you start adding pumps of caramel, heavy cream, and syrups that turn a low-point beverage into a point-sucking-machine. That doesn’t mean you have to stomach bitter black coffee if you prefer something a bit more indulgent. Always go for a dairy alternative like almond milk, as well as a pump or two of “skinny” flavors, like cinnamon dolce, mocha, and vanilla.
Narino 70 Cold Brew with 2% Milk
SmartPoints: 1
Iced Skinny Cinnamon Dolce Latte
SmartPoints: 2
Shaken Iced White Tea
SmartPoints: 3
Very Berry Hibiscus Refreshers
SmartPoints: 4
Green Tea Latte with Soy Milk
SmartPoints: 5
Skinny Mocha with Nonfat Milk
SmartPoints: 6
Caramel Macchiato with Nonfat Milk
SmartPoints: 7
Dunkin’
Bagels and donuts are two no-nos when it comes to the best fast food for Weight Watchers. So unless you want to use all of your points on an Egg, Bacon, and Cheese on an English muffin, it’s probably best to stick to something a little more Weight Watchers-friendly. Fortunately, there’s plenty to choose from, and our list only touches the surface when it comes to Dunkin’ Weight Watchers options. When it comes to Dunkin’s drink menu, you’ve got options, too. Of course, their black coffee and unsweetened espresso drinks are all zero points. But, you can get away with using a milk alternative like almond milk to lower the points in your latte.
Coffee with Cream (small)
SmartPoints: 3
Iced Latte with Almond Milk (small)
SmartPoints: 3
Hash Browns (6 pieces)
SmartPoints: 4
Egg and Cheese Wake-Up Wrap
SmartPoints: 4
Caramel Swirl Iced Coffee (small)
SmartPoints: 6
Sesame Seed Bagel
SmartPoints: 10
Old Fashioned Donut
SmartPoints: 12
Chick-Fil-A
Chick-Fil-A is one of the best fast food places for Weight Watchers and healthy eating in general. With key menu items like grilled nuggets and nutritious salads, there are plenty of options to enjoy and fill up on, costing you fewer SmartPoints than other fast food places. As you order, keep in mind that sauces and dressings can make your SmartPoints add up fast. Light Italian dressing and Zesty buffalo sauce are one point, BBQ sauce is two points, light balsamic vinaigrette is four points, and ranch is five points.
Grilled Nuggets
SmartPoints: 0
Chicken Noodle Soup
SmartPoints: 3
Side Salad
SmartPoints: 3
Grilled Chicken Sandwich
SmartPoints: 5
Cobb Salad with Grilled Nuggets
SmartPoints: 5
Market Salad with Grilled Nuggets
SmartPoints: 5
Chick-Fil-A Nuggets
SmartPoints: 8
Burger King
Most of Burger King’s meals are not ideal for Weight Watchers, but we’ve found a few options that you can get by with if you’re determined to eat low-point foods the rest of the day. If you must have dressing or sauce with your meal, go for Light Italian Dressing at one point or Light Ranch Dressing or BBQ sauce for two points.
Bonus: a side salad is zero points.
Grilled Chicken BLT Salad (no dressing)
SmartPoints: 4
Crispy Chicken Salad (lunch portion)
SmartPoints: 8
Grilled Chicken Sandwich
SmartPoints: 8
Breakfast Burrito with Sausage
SmartPoints: 9
Chicken Bacon BBQ Snack Melt
SmartPoints: 9
Wendy’s
Similar to Burger King, Wendy’s is one of the most difficult places to eat at when you’re on Weight Watchers, with foods higher in points than many other places. However, we’re determined to help you enjoy whatever you’re craving and stay under your total. The key is to order small at Wendy’s. Most menu items are either breaded or loaded with sodium, while some are sugar traps. But the good news is, if you order small portions, you can still enjoy your favorite food while sticking to your diet.
You can also shed some points by ditching the bun on a burger or chicken sandwich. The meat is the best part, anyway!
Crispy Chicken Nuggets (4-count)
SmartPoints: 5
Chili (large)
SmartPoints: 5
Strawberry Mango Chicken Salad (half salad with no dressing)
SmartPoints: 5
Power Mediterranean Chicken Salad (half with no dressing)
SmartPoints: 5
Ultimate Chicken Grill Sandwich
SmartPoints: 6
Chipotle
Chipotle is another one of the best fast food places for Weight Watchers because of its fully-customizable menu. Plus, the restaurant chain recently launched a line of healthy meals called Lifestyle Bowls (Keto, Paleo, and Whole30), making it easier than ever to fill up on fast food and stay within your point limit. Toppings like roasted chili corn salsa, fresh tomato salsa, fajita vegetables, lettuce, tomatillo green chili salsa, tomatillo red chili salsa, and romaine lettuce are zero points, so feel free to pile them up on your bowls, burritos, and tacos.
However, that’s not to say that you can eat anything on the menu while participating in Weight Watchers. Items like tortillas, chips, rice, and guacamole can add up quickly, so it’s important to eat them in moderation. An order of chips and guac alone is a whopping 25 points, while chips and queso are 26. That’s almost an entire day’s worth of points. No thank you.
Salad Bowl (chicken, beans, corn, fajita vegetables, salsa)
SmartPoints: 3
Rice bowl with chicken (ask for a half serving of rice)
SmartPoints: 7
3 Chicken Soft Tacos (corn tortillas)
SmartPoints: 9
Subway
Traditional Subway sandwiches are not the best fast food for Weight Watchers because of the carb-loaded bread and fattening sauces. Thankfully, you can ditch the bread and order your favorite sub in the form of a salad, most of which are only one point. You just might have to forgo the dressing or opt for one low in points like the low-fat balsamic (one point). Subway has also expanded its menu in recent years to include options like flatbread sandwiches and soup, which are lower in points.
Oven Roasted Chicken Breast Chopped Salad
SmartPoints: 1
Fresh Fit Roast Beef Salad
SmartPoints: 1
Cold Cut Combo Salad
SmartPoints: 1
Mediterranean Vegetable Soup
SmartPoints: 2 points
Spicy Chicken Tortilla Soup
SmartPoints: 2 points
French Onion Soup with Bread & Cheese
SmartPoints: 4
Taco Bell
Surprisingly, you can eat most of what’s on the Taco Bell menu while participating in Weight Watchers. The downside? You’ll need to stick to one or two tacos, burritos, etc. because the points will add up fast. Remember that you can order your meal “fresco style,” which means you’ll forgo the cheese and sauce for fresh salsa. It’s a simple way to lower your meal’s points without turning it into a taco salad.
Fresco Crunchy Taco with Beef
SmartPoints: 4
Fresco Soft Taco with Steak
SmartPoints: 4
Fresco Soft Taco with Shredded Chicken
SmartPoints: 4
Cool Ranch Doritos Locos Taco
SmartPoints: 5
Shredded Chicken Mini Quesadilla
SmartPoints: 6
Homestyle Nachos
SmartPoints: 6
Panda Express
Weight Watchers may be the only effective diet that allows you to chow down on Chinese takeout from time to time. However, you’ll have to be diligent about what you choose from Panda Express because most of their menu items are within the six to ten point range – not ideal if your daily limit is just 26 points. If you skip the rice and noodles, you can get away with ordering nearly any of their entrees. In place of the carbs, opt for mixed veggies or super greens at zero points.
Mushroom Chicken
SmartPoints: 6
Vegetable Spring Roll (2-count)
SmartPoints: 6
Cream Cheese Rangoon (3-count)
SmartPoints: 7
Grilled Teriyaki Chicken
SmartPoints: 8
Kung Pao Chicken
SmartPoints: 8
