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Dairy, Dairy Alternatives and Eggs

Fat-free cheeses
     Kraft Fat Free Cheeses (slices and shreds) 
     Lifetime Fat Free Cheeses (shreds and blocks)
     Fat-free cottage cheese 
     Fat-free ricotta cheese 
     Fat-free cream cheese

Low-fat cheeses 
     The Laughing Cow Light Cheese Wedges (and Light 
          Gourmet Cheese Bites!) 
     Galaxy Veggie Slices & Shreds (soy-based cheeses) 
     Light string cheese
     Weight Watchers reduced-fat cheeses (pre-portioned shreds, 
          snacks and more!), Sargento Reduced Fat cheeses
     Reduced-fat parmesan-style grated topping (usually found 
          in the pasta aisle) 

Fat-free liquid egg substitute 
     Egg Beaters, Better'n Eggs, Nulaid ReddiEgg

Fat-free or low-fat yogurt 
     Yoplait Light, Dannon Light & Fit, Weight Watchers, Yoplait 
          Fiber One
     Fage Total 0% Greek Yogurt 
     Fage Total 2% Greek Yogurt with Fruit

Fat-free yogurt smoothies 
     Dannon Light & Fit, Weight Watchers

Light soymilk and non-dairy beverages 
     8th Continent Light Vanilla Soymilk, Silk Light Vanilla Soymilk 
     Almond Breeze in Unsweetened Vanilla, Unsweetened Original 
          and Unsweetened Chocolate (located with the 
          non-refrigerated soymilks)

Assorted low-calorie condiments 
     Fat Free Reddi-wip 
     Cool Whip Free (in the freezer aisle) 
     Coffee-mate Original Fat Free liquid creamer 
     Coffee-mate Fat Free or Sugar Free French Vanilla 
          powdered creamer 
     Fat-free half & half 
     Fat-free sour cream 
     Fat-free mayonnaise



Puffed stuff 
     Puffed wheat, puffed rice, puffed corn, shredded wheat
     Kashi 7 Whole Grain Puffs

Cold cereals 
     Fiber One Bran Cereal (original) 
     Kashi Vive 
     Barbara's Bakery Puffins 
     Special K Cinnamon Pecan 

Hot cereals 
     Quaker Instant Oatmeal packets 
     Quaker Simple Harvest Instant Multigrain Hot Cereal


Meat & Seafood

Deli-style slices 
     Nearly fat-free turkey slices (5% fat or less) 
     Applegate Farms sliced ham (or lean ham from 
          the deli counter)

Lean, skinless, boneless chicken breast 
     Tyson Boneless Skinless Chicken Breasts, Perdue Fit & Easy 
          Boneless Skinless Chicken Breasts

Extra-lean ground turkey breast 
     Jennie-O Extra Lean Ground Turkey Breast, Butterball Extra 
          Lean Ground Turkey Breast

Fat-free (or nearly fat-free) hot dogs 
     Hebrew National 97% Fat Free Beef Franks, Yves Meatless 
          Hot Dogs or Tofu Dogs, Ball Park Fat Free Franks or 
          Bun Size Smoked White Turkey Franks, Hoffy Extra Lean 
          Beef Franks

     Canned/pouched tuna in water 
     Canned/pouched salmon in water 
     Bumble Bee Prime Fillet Albacore Steak Entrées 
     Real or imitation crabmeat 
     Frozen or fresh shrimp and scallops 
     Frozen or fresh fish filets (tilapia, tuna, and orange roughy 
          are awesome!)

Assorted meaty extras 
     Hormel Turkey Pepperoni or Yves Meatless Pepperoni 
     Jennie-O Lean Turkey Burger Patties 
     Jennie-O Extra Lean Turkey Bacon



Giant romaine lettuce leaves and cabbage (great for wraps!)
Salad greens
Frozen veggies (steamable ones!)
Butternut squash (for HG's special fries)
Onions (for our ROCKIN' onion rings)
Baby carrots
Jicama (the vegetable that tastes like an apple!)
Spaghetti squash
Red bell peppers (cut into strips for a crunchy snack!)
Cucumbers AND celery (we love 'em both!)
More fresh vegetables (your choice)



Fresh fruit (we love red seedless grapes, Fuji apples, pears, 
     clementines, melons, cherries, apricots, and Ruby 
     Red grapefruit!)
Canned fruit in juice or water (like pineapple, mandarin 
     oranges, peaches, etc.)
Frozen fruit with no added sugar (strawberries, mixed berries, 
     peach slices, mango chunks, etc.)
No-sugar-added applesauce (Mott's Healthy Harvest and 
     Mott's Plus come in a bunch of fruity flavors!)


Soups & Other Canned Goods

Low-calorie canned soups 
     Campbell's Soup at Hand, Campbell's Select Gold Label Soups, 
          Progresso 99% Fat Free Soups, Progresso Light Soups (60 
          calories and 0 POINTS® value per serving -- endorsed by 
          Weight Watchers!), Amy's Light in Sodium Organic Soups 
          (especially the Chunky Tomato Bisque!)

     Fat-free chicken, beef, or vegetable broth (look for ones low in 

Canned low-fat turkey or veggie chili 
     Hormel Chili in Turkey or Vegetarian, Health Valley Chilis

More guilt-free soups 
     Tabatchnick Soups (located in the freezer), Mishima instant soups 
          (the Miso and Edamame ones are the best!)

More canned fun 
     Canned pure pumpkin (Libby's is the best!) 
     Canned hearts of palm 
     Canned sweet corn kernels (Green Giant's Mexicorn has peppers 
          in it!) 
     Canned beans (S&W has some awesome varieties) 
     Canned tomato sauce (or low-calorie, low-fat jarred ones) 
     Canned crushed tomatoes (low in calories like sauce, but thicker!)


Packaged Snacks, Bars, Cookies, Crackers, Chips & Popcorn

Quaker Rice Snacks 
     Quaker Rice Cakes 
     Quaker Quakes Multigrain Minis 
     Quaker Mini Delights

Sugar-free or no-sugar-added pudding cups 
     Jell-O Sugar Free Pudding Snacks, Sugar Free Handi-Snacks, 
          South Beach Diet Pudding Cups (with fiber!), Hunt's No 
          Sugar Added Snack Packs 
     Kozy Shack No Sugar Added Rice Pudding and 
          Tapioca Pudding

100-calorie-or-less snack packs and treats 
     Nabisco 100 Calorie Packs (any variety) 
     100 Calorie Right Bites and 100 Calorie Mini Bites (we love 
          Fudge Shoppe Grasshopper and Lay's Cracker Crisps) 
     Hostess 100 Calorie Packs
     Special K Snack Bites 
     100-calorie packs of Blue Diamond Almonds 
     Hershey's, Reese's, and York 100 Calorie Bars 
     Entenmann's Little Bites 100 Calorie Packs 
     Weight Watchers Snack Cakes 
     VitaMuffins (freezer aisle!)

Bite-worthy bars 
     South Beach Living Snack Bar Delights 
     Fiber One Chewy Bars
     Kashi GoLean Bars 
     Curves Bars 
     Quaker Sweet & Salty Crunch Granola Bars
     Quaker Chewy 90 Calorie Granola Bars 
     Special K Cereal Bars and Bliss Bars

Low-fat chips 
     Guiltless Gourmet Potato Crisps and Tortilla Chips 
     Kettle Bakes Potato, Pretzel, and Pita Chips
     Baked! Lay's Potato Crisps

Soy crisps 
     Quaker, Genisoy, Glenny's

94% fat-free mini microwave popcorn bags 
     Jolly Time Healthy Pop Mini Bags, Orville Redenbacher's 
          Smart Pop! Mini Bags, Pop Secret 94% Fat Free Snack Size

Freeze-dried fruit 
     Gerber Mini Fruits, Just Tomatoes, Trader Joe's, Sensible Foods 
          Crunch Dried Snacks, Funky Monkey, Cereal Toppers

Assorted guilt-free snack foods 
     Gerber Fruit Puffs and Veggie Puffs 
     Everybody's Nuts! California Pistachios
     Sunkist Almond Accents  
     Jell-O Sugar Free Gelatin Snacks
     Krinkle Sticks



Light english muffins 
     Weight Watchers, Thomas' Light Multi Grain or 
          100 Calorie Original, Western Bagel Alternative

Low-fat flour tortillas (with around 110 calories each and high in fiber) 
     La Tortilla Factory Whole Wheat Low-Carb/Low-Fat 
          Tortillas (sometimes labeled Smart & Delicious Low 
          Carb High Fiber), Mission Carb Balance (Soft Taco Size), 
          Tumaro’s 8” Low in Carbs or Healthy Flour Tortillas

Light bread (low in calories and high in fiber) 
     Wonder Light, Weight Watchers, Nature's Own Light, 
          Nature's Own Double Fiber, Arnold's Bakery Light, 
          Pepperidge Farm (Light Style, Very Thin, Classic Whole
          Grain), Sara Lee Delightful Bread, Fiber One breads

Light buns 
     Wonder Light Hamburger and Hot Dog Buns, 
          Nature's Own Double Fiber Buns, Pepperidge Farm 
          Classic Whole Grain White Hamburger Buns and Hot 
          Dog Buns

Low-calorie bagels 
     Western Bagel Alternative, Weight Watchers, Kim's 
          Light Bagels

High-fiber pita bread 
     Western Bagel Alternative, Weight Watchers


Ice Cream & Frozen Novelties

Fat-free or low-fat ice cream 
     Dreyer's/Edy's Slow Churned Light Ice Creams, 
          Dreyer's/Edy's Loaded, Breyers Double Churn FREE

Low-fat ice cream sandwiches 
     The Skinny Cow, Weight Watchers, Klondike Slim-a-Bear 
          100 Calorie Sandwiches

Bars and more 
     The Skinny Cow Bars (especially the Skinny Dippers!) 
     Weight Watchers GIANT Ice Cream Bars (Sorbet, Cookies & 
          Cream, Chocolate Cookies & Cream, Latté and more) 
     Fudge bars (like Weight Watchers GIANT, Healthy Choice 
          Premium, and No Sugar Added Fudgsicles) 
     Sugar Free Popsicles
     Fruit bars (like Blue Bunny FrozFruit, Fruitfull Juice Bars, 
          and Dreyer's/Edy's No Sugar Added Fruit Bars) 
     Blue Bunny Sweet Freedom Bars (look for the ones with 
          "Lites" in the title) 
     Starbucks Frappuccino Bars 
     Weight Watchers pre-portioned ice cream cups 
     Weight Watchers Fruit Sherbet and Ice Cream Bars


Sauces, Dressings & Spreads

Low-calorie salad dressings 
     Girard's Fat Free Dressings, Wish-Bone Bountifuls, 
          Kraft Free Italian Fat Free Dressing, Hidden Valley 
          The Original Ranch Fat Free, Wish-Bone Light salad 
          dressings, Newman's Lightened Up Salad Dressings, 
          Litehouse Vinaigrettes (check labels for the low-cal ones)

Spray dressings 
     Wish-Bone Salad Spritzers, Ken's Steak House Lite Accents, 
          Newman's Own Natural Salad Mist

Light buttery spread or light whipped butter 
     Brummel & Brown, Land O'Lakes Whipped Light Butter, Smart 
          Balance 37% Light Buttery Spread

Sugar-free maple syrup 
     Cary's Sugar Free, Mrs. Butterworth’s Sugar Free, Log Cabin 
          Sugar Free, Joseph’s Sugar Free

Guilt-free extras 
     Smucker's Sugar Free Preserves 
     Frank's RedHot Original Cayenne Pepper Sauce 
     Hellmann's/Best Foods Dijonnaise 
     Ketchup (Heinz is the best, and Heinz Reduced Sugar is 
          a super-low-cal option!) 
     Vivi's Original Sauce Carnival Mustards 
     Reduced sodium or light soy sauce
     I Can't Believe It's Not Butter! Spray 
     KC Masterpiece Classic Blend BBQ Sauce (only 10 calories 
          per serving!)


Frozen Foods & Meals

Veggie burgers 
     Boca Meatless Burgers (Original), Gardenburger Veggie
          Burgers, Morningstar Farms Garden Veggie Patties, 
          Dr. Praeger’s Veggie Burgers (blot the oil!), Amy’s 
          Veggie Burgers

Ground-beef-style soy crumbles 
     Boca Meatless Ground Burger, Morningstar Farms Meal 
          Starters Grillers Recipe Crumbles

Breaded-chicken-style soy patties 
     Boca Meatless Chik’n Patties Original, Morningstar Farms 
          Chik Patties Original

Guilt-free wraps, burritos, etc. 
     Boca Meatless Breakfast Wraps, Amy's Burritos, Cedarlane 
          Low Fat Garden Vegetable Enchiladas

Sassy sandwiches 
     Lean Cuisine Panini Sandwiches, Healthy Choice Panini 
     SoLean Breakfast English Muffin Sandwich 
     SoLean Cheeseburgers
     Jimmy Dean D-Lights breakfast sandwiches
     Lean Cuisine Flatbread Melts

HG pizza finds 
     Amy's Spinach Pizza in a Pocket Sandwich 
     South Beach Living Pizza 
     Amy's Cheese Pizza Toaster Pops 
     Lean Cuisine Brick Oven Style Pizzas 
     Kashi All Natural Frozen Pizzas 

Entrees and more 
     Boca Meatless Lasagna 
     Boca Meatless Chili 
     Morningstar Farms Corn Dogs (meatless) 
     Amy's Mexican Tamale Pie 
     Kashi All Natural Entrees 
     Healthy Choice Café Steamers
     Kellogg's Special K Original Waffles 



Diet soda 
     Coke Zero, Coke Cherry Zero, Sprite Zero, Diet Coke Plus, Diet 
          Rite Pure Zero, Fresca

Coffee and tea 
     Millstone Coffee, Dunkin' Donuts Coffee
     Celestial Seasonings Tea, Stash Tea

Sugar-free powdered drink mixes 
     Crystal Light, Wyler’s Light, Disney Magic Selections, Lipton 
          Iced Tea To Go

Water and assorted guilt-free sips 
     SoBe Adrenaline Rush, Sugar Free 
     SoBe Lean 
     Swiss Miss Diet Hot Cocoa Mix (make sure to get the 25-calorie 
          Diet one!) 
     Dasani Water, Aquafina Water 
     Hint Water, Metromint Water
     Minute Maid Fruit Falls


Baking Goods, Spices, & More

Pantry staples 
     Whole-wheat flour 
     Rolled oats (regular, not instant) 
     Mini semi-sweet chocolate chips 
     Pillsbury Reduced Sugar Cake Mixes 
     Low-fat honey graham crackers 
     Better'n Peanut Butter (if your market doesn't have it, go for 
          reduced-fat PB)

No-calorie sweetener packets 
     Splenda, Sweet'N Low, Equal, stevia

Nonstick cooking spray 
     Pam No-Stick Cooking Spray, Pam Professional High Heat

Assorted spices, seasonings, etc. 
     Vanilla extract 
     Pumpkin pie spice
     Garlic powder 
     Onion powder
     Dry seasoning mixes (taco, fajita, chili, etc.)

Low-calorie marinades 
     Mrs. Dash, Lawry's, Newman's Own

More must-haves 
     Splenda No Calorie Sweetener, granulated (comes loose in the 
          box, not in packets) 
     Splenda Flavors for Coffee 
     Mrs. Dash Seasoning Blends 
     Unsweetened cocoa powder 
     Torani Sugar Free Syrups 
     Sippah Milk Flavoring Straws
     Instant coffee crystals


And Of Course...

House Foods Tofu Shirataki noodles 
     (find 'em refrigerated, near the other tofu products)


**HG REMINDER! This is NOT a complete list. There are many more foods we love, there may be foods/beverages here that you don't eat or drink, and you may have some personal faves to add. So just think of this as a little companion that will help guide you through the aisles of your local market. HAVE FUN!!!


  You've Got the List... Now What? For a zillion super-easy recipes for salads, soups, snacks, sweets, mini-meals and so much more, check out Hungry Girl: Recipes and Survival Strategies for Guilt-Free Eating in the Real World -- in stores everywhere!
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*The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe, or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints® trademark.

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