This chart can help you see how the Weight Watchers plans fit your goals and lifestyle concerns.

A day on Weight Watchers' Core Plan might look like this:

Breakfast:

• Vegetables scrambled with egg whites, or cup of bran flakes with skim milk
  
• Cup of berries
  
• Fat-free yogurt
  
• Tea

Lunch:

• Cup of vegetable soup
  
• Black-bean burger or turkey on whole-grain bread with lettuce and tomato
  
• Slice of melon
  
• Water
  

Dinner:

• Big green salad
  
• Four slices of pork tenderloin
  
• Steamed zucchini and summer squash
  
• Half a cup of brown rice
  
• Cup of fruit smoothie

Snacks:

• Most vegetables and fruits
  
• Lean protein such as a slice of chicken or turkey
  
• Cup or two of air-popped or light popcorn