Below is some of the weightwatchers pro point values for everyday shopping items. I have collected these from a number of sources and they seem to be fairly accurate. if you have any additional comments or alterations to the below list I am all ways happy to hear them!
Other Links you might find useful:
Calculate your daily propoint target / allowance
Free online Weight watchers Calculator
Propoint values for take out / Fast food chains
Item
|
Serving
|
QTY
|
ProP
|
A
|
|||
Anchovies
|
1 small can
|
45g
|
2
|
Apple, dried
|
5 pieces
|
2
|
|
Apple juice
|
1 glass
|
100ml
|
1
|
Apple Pie
|
1 slice
store-bought
|
8
|
|
Apricots,
dried and pitted
|
6 individual
|
50g
|
2
|
Artificial
Sweetener
|
0
|
||
Avocado
|
½ a medium avo
|
78g
|
4
|
B
|
|||
Bacon lean
|
1 rasher
|
1
|
|
Bacon streaky
|
1 rasher
|
2
|
|
Bagel
|
plain
|
80g
|
6
|
Banana
|
1
|
0
|
|
Barbecue sauce
|
2tbsp
|
1
|
|
Baking
Powder
|
0
|
||
Baked beans
|
Small can
|
5
|
|
Baked beans –Weight Watchers
|
Small can
|
3
|
|
Beans:
butter, black-eyed, borlotti, broad, cannellini.
|
Cooked
or canned 1 heaped tbsp
|
1
|
|
Beans:
flageolet, haricot, kidney, soya.
|
Cooked
or canned 1 heaped tbsp
|
1
|
|
Beef: braising
steak
|
100g
|
3
|
|
Beef: burger
|
1 standard
|
56g
|
4
|
Beef: mince
|
140g
|
8
|
|
Beef: mince,
extra lean
|
125g
|
6
|
|
Beef: roast
|
1 medium slice
|
3
|
|
Beef: roast
|
|||
Beer: bitter
|
½ pint
|
3
|
|
Beer: bottle
|
1
|
330 ml
|
4
|
Biscuit:
chocolate digestive
|
1
|
2
|
|
Bran flakes
|
1 medium bowl
|
30g
|
3
|
Brazil nuts
|
two
|
1
|
|
Bread:
wholemeal/ white, granary
|
1 slice
|
2
|
|
Bread:
Weight
Watchers white/brown
|
1 slice
|
1
|
|
Bread:
Wholemeal sandwich sliced – Bakers Life
|
1 slice
|
2
|
|
Bread:
light Rye – abott village bakery
|
1 slice
2 slices
|
76
|
2
5
|
Bread: Bagels New York
|
6
|
||
Bread:
Bagels, Weight Watchers
|
4
|
||
Bread:
baguette
|
½
|
10
|
|
Banana Bread
|
1 slice
|
200g
|
17
|
Bread: raisin
toast
|
1 thick slice
1 regular
slice
|
65g
35g
|
5
2
|
Bread: Burger bun
|
50g
|
4
|
|
Bread: Crispy Ciabatta
|
1 roll
|
5
|
|
Bread: Granary bread roll
|
50g
|
3
|
|
Bread: Soft bread roll
|
3
|
||
Bread: lavash
|
1
|
83.5
|
6
|
Bread: Naan
|
half medium |
70g
|
6 |
Bread: Naan
|
1 Large Authentic |
90g
|
7 |
Bread: Naan – Sharwoods
|
1 |
65g
|
5 |
Bread: Pita white
|
60g
|
4
|
|
Bread Roll: Cheese
|
1 roll
|
85g
|
7
|
Bread Roll: Cheese & bacon
|
1 roll
|
85g
|
7
|
Bread Roll: Herb topping
|
1 roll
|
85g
|
6
|
Bread:
Weight Watchers White Pita
|
3
|
||
Bread:
Toasting Muffins – Aldi Multigrain
|
3
|
||
Bread:
Mountain bread, light white wraps baked w/ wheat flour
|
1 wrap
|
25g
|
2
|
Bread: Multigrain Wrap,
|
1 wrap
|
4
|
|
Bread: Weight Watchers Plain Wraps
|
1 wrap
|
2
|
|
Bread: wholegrain Wrap –Bakers
Life
|
1 wrap
2 wraps
|
45g
90g
|
3
7
|
Bread:
tortillas, multigrain-Misson
|
1 wrap
|
48g
|
4
|
Bread:
tortillas – Old El Paso extra light
|
1 wrap
|
40g
|
3
|
Bicarbonate
of Soda
|
0
|
||
Butter:
regular
|
2 tsp
|
10g
|
2
|
Butter:
half-fat
|
2 tsp
|
1
|
|
Butter: Flora Light
|
10g
|
1
|
|
Butter: Flora buttery
|
15g
|
3
|
|
Butter: Margarine
|
1 tsp
|
1
|
|
Butternut Squash, dry roasted
|
½ squash
|
0
|
|
C
|
|||
Capers
|
0
|
||
Canola
Spread – PureVita
|
10g
|
2
|
|
Canola
Spread – Tablelands health smart
|
10g
|
1
|
|
Cereal: Bran flakes
|
1 medium bowl
|
30g
|
3
|
Cereal: Cornflakes
|
1 medium bowl
|
30g
|
3
|
Cereal: Kellogg’s Special K
|
30g
|
3
|
|
Cereal: Muesli
|
medium 50g bowl
|
5
|
|
Cereal: Oats, dry
|
30g
|
3
|
|
Cereal: Weetabix
|
x 2
|
3
|
|
Cereal
Bars, cranberry – Be Light, ALDI
|
1 bar
|
30g
|
3
|
Cheese:
Cheddar
|
40g
|
5
|
|
cheese
: Cheddar
|
1 cube
|
30g
|
3
|
Cheese: Cheddar, Half Fat
|
20g
|
1
|
|
Cheese: reduced fat plain
cottage cheese
|
Small tub
|
2
|
|
Cheese:
Cream Cheese
|
1 tbs
|
1
|
|
Cheese: Cream,
full-fat / mascarpone
|
40g
|
5
|
|
Cheese: Camembert/ goats/ mozzarella
|
40g
|
3
|
|
Cheese: feta
|
50g
|
4
|
|
Cheese: Goats Cheese, ALDI
|
30g
|
2
|
|
Cheese: Haloumi cheese,
|
40g
|
4
|
|
Cheese: Kraft
singles “slices”
|
1 slice
|
20.5g
|
1
|
Cheese:
Cheese triangle low fat
|
14g
|
1
|
|
Cheese: Extra Light Triangles, Laughing Cow
|
x2
|
1
|
|
Cheese: Light
Cheese triangles, Happy cow
|
1
|
1
|
|
Cheese: Kilmeaden Pre-Sliced mature
cheddar
|
1
|
||
Cheese: Mini Babybel Light
|
1
|
||
| Cheese:
Parmesan |
tsp
tablespoon
|
5g
15g
|
1
3
|
Cheese: Philadelphia Light
|
Mini tub
|
1
|
|
Cheese: Philadelphia Extra Light cream
cheese spreadable
|
1 tbs
-
3tbs
½ container
1 container
|
25g
50g
75g
110g
220g
|
1
2
2
3
7
|
Cheese: tasty,
light 33% reduced fat – Westacre, ALDI
|
25g
50g
100
|
2
5
9
|
|
Chick peas
|
1 heaped tbsp
|
1
|
|
Chicken:
Breast, skinless
|
raw
|
140g
165g
|
3
4
|
Chicken
breast, skinless Grilled
|
Medium
|
120g
|
4
|
Chicken:
drumstick, skinless
|
1 raw
|
160g
|
1
|
Chicken:
Drumstick, with skin
|
100g
|
4
|
|
Chicken: roast
|
1 medium slice
|
1
|
|
Chicken:
Thigh fillets, with skin
|
110g
|
5
|
|
Chicken: Tenders; Sweet Chilli – Steggles
|
120g
|
7
|
|
Chicken: Diced tandoori chicken breast – moira
mac’s
|
1 serve
1 pkt
|
50g
100g
|
1
3
|
Chillies
|
0
|
||
Chips:
Corn chips
|
50g
|
7
|
|
Chips:
CC’s all flavours
|
1 pkt
|
45g
|
6
|
Chips:
Doritos all flavours
|
1 pkt
|
45g
|
6
|
Chips: Grain Waves
|
12 chips
|
40g
75g
|
4
5
10
|
Chips:
Deep-fried potato wedges
|
4 large
|
5
|
|
Chip :
Potato chips
|
50g
|
7
|
|
Chips:
Potato chips “bakes” –Weight watchers
|
1 pkt
|
20g
|
2
|
Chips: oven baked chips
|
100g
|
5
|
|
Chocolate:
milk or white
|
6
squares
|
30g
|
5
|
Chocolate:
Dark
|
6
squares
|
30g
|
4
|
Chocolate:
Fruit and nut
|
6
squares
|
30g
|
4
|
Chocolate
coated sultanas
|
4 pieces
|
20g
|
2
|
Chocolate: Celebrations
|
each
|
1
|
|
Chocolate:
curly
wurly
|
26g
|
3
|
|
Chocolate:
Twix
|
1 stick
|
36g
|
5
|
Chocolate:
Snickers
|
36g
|
5
|
|
Chocolate: Kit Kat
|
2 fingers
|
3
|
|
Chocolate: Crème Egg
|
6
|
||
Chutney
|
for 1 tbs
|
0.5
|
|
Cider: dry or
sweet
|
½ pint
|
4
|
|
Cod
|
1 raw medium
fillet
|
90g
|
2
|
Coffee
|
0
|
||
Coffee: cappuccino
|
1 small
1 regular
1 large
|
220ml
300ml
400ml
|
3
5
6
|
Coffee: skinny
cappuccino
|
1 small
1 regular
1 large
|
220ml
300ml
400ml
|
2
2
3
|
Coffee: latte
|
1 small
1 regular
1 large
|
220ml
300ml
400ml
|
3
5
6
|
Coffee:
Caramel latte
|
1 small
1 regular
1 large
|
220ml
300ml
400ml
|
5
7
9
|
Coffee: latte,
skim milk
|
1 small
1 regular
1 large
|
220ml
300ml
400ml
|
2
2
3
|
Cola/ Coke:
regular
|
can
|
330ml
|
4
|
Cola/ Coke:
diet
|
can
|
330ml
|
0
|
Coleslaw:
regular
|
1 tbsp
|
3
|
|
Coleslaw:
reduced-calorie,
|
1 tbsp
|
1
|
|
Cooking spray:
low-fat
|
four sprays
|
1
|
|
Corn/rice
cakes
|
2
|
2
|
|
| Corn on the cob boiled or steamed |
1 individual
|
120g |
3
|
| Corn, creamed – Edgell |
Small tin
|
125 |
3
|
Cornflakes
|
1 medium bowl
|
30g
|
3
|
Couscous,
|
1 portion
cooked
|
150g
|
4
|
Cranberry
juice,
|
1 glass
|
100ml
|
2
|
Cranberry
juice, light – ocean spray
|
100ml
200ml
|
0?
2
|
|
Cream: double
|
1 tbsp
|
2
|
|
Cream:
half-fat
|
1tbsp
|
1
|
|
Crème fraiche:
regular
|
1 tbsp
|
3
|
|
Crème fraiche:
half-fat
|
1 tbsp
|
1
|
|
Croissant:
Plain or Chocolate
|
1 croissant
|
6
|
|
Curry Paste: all types
|
50g
|
3
|
|
Curry Paste: Patak’s Madras
|
20g
|
3
|
|
Custard
|
1 small pot
|
150g
|
4
|
Custard:
low-fat
|
1 small pot
|
150g
|
3
|
D
|
|||
Dates
|
2 individual
|
1
|
|
Doughnut
|
1 jam or ring
|
6
|
|
Dover sole
|
250g
|
5
|
|
Dressing:
Vinaigrette
|
1 tbsp
|
1.5
|
|
Dressing:
Salad cream light,
|
20g
|
1
|
|
Dressing:
Caesar,
Light – Kraft
|
2 tbsp
|
1
|
|
Dressing:
Dijonnaise 97% fat free – Praise
|
50g
|
1
|
|
Dressing:
French
|
1tsp
|
1
|
|
Dressing:
French
,Kraft light
|
2tsp
|
0
|
|
Dressing:
French, Kraft light
|
½ bottle
|
3
|
|
Dressing:
Thousand Island –Kraft Light
|
2tbsp
|
1
|
|
Dressing:
Thousand Island, 99% Fat free – Praise
|
20ml
|
1
|
|
Drinking
chocolate
|
1 tbsp
|
2
|
|
Digestive biscuit
|
2
|
||
Dip: Beetroot
& mint – Coles
|
25g
|
1
|
|
Dip: Spicy
Capsicum – Coles
|
20g
|
1
|
|
Dip: Hummus
|
1tbs
|
1
|
|
Dip: Hommus,
light – Coles
|
1 tub
|
200g
|
5
|
Dip: Tzatziki
|
1tbs
|
0
|
|
Dip: Tzatziki, light – Coles
|
1 tub
|
200g
|
4
|
Doughnut:
Cinnamon sugar
|
1 doughnut
|
50g
|
5
|
Doughnut: iced
|
1 doughnut
|
56g
|
7
|
E
|
|||
Eccles cake
|
5
|
||
Egg
|
1 medium hard boiled
|
2
|
|
Egg custard
tart
|
6
|
||
F
|
|||
Fig
|
dried
|
22g
|
1
|
Fish:
Barramundi fillet
|
200g
|
3
|
|
Fish: Cod
|
1 raw medium fillet
|
90g
|
2
|
Fish: Dover sole
|
250g
|
5
|
|
Fish: Haddock fillet
|
120g
|
2
|
|
Fish: Halibut fillet
|
120g
|
3
|
|
Fish: Kipper
|
150g
|
9
|
|
Fish: Lemon sole
|
170g
|
3
|
|
Fish: Mackerel
|
150g
|
9
|
|
Fish: Mackerel
|
150g
|
14
|
|
Fish: Tuna
steak
|
180g
|
5
|
|
Fish: Tuna
steak
|
medium steak
|
140g
|
5
|
Fish:
Swordfish steak
|
200g
|
4
|
|
Fish: Ling
|
180g
|
2
|
|
Fish: prawns,
king Shelled
|
80g
|
1
|
|
Fish: prawns
|
cooked weight
|
100g
|
2
|
Fish: Prawns, king
|
cooked weight
|
100g
|
3
|
Fish: Salmon fillet
|
raw weight
|
130g
|
6
|
Fish: Seafood
marinara mix
|
150g
|
4
|
|
Fish: Scallop
meat
|
100g
|
1
|
|
Fish: Yellowfin Sole in light
breadcrumbs, ALDI
|
two fillets
|
6
|
|
Fish finger
|
grilled
|
28g
|
2
|
Flour, wheat
(any type),
|
1 level tbsp
|
20g
|
2
|
Flour, wheat
(any type),
|
100g
|
10
|
|
Fromage frais:
low fat fruit
|
125g
|
3
|
|
Fruit cake,
|
1 slice
|
60g
|
6
|
Fruit squash,
sugar-free
|
0
|
||
G
|
|||
Gammon steak,
|
170g
|
6
|
|
Garlic puree,
|
1 tsp
|
1
|
|
Grapes
|
100g
|
0
|
|
Grapefruit
juice,
|
glass
|
100ml
|
1
|
Gravy
|
2tsp granules
¼ cup
|
6g
62ml
|
1
1
|
Gingerbread
man
|
1 individual
|
12g
|
1
|
Guinness
|
½ pint
|
3
|
|
H
|
|||
Haddock
fillet,
|
120g
|
2
|
|
Halibut
fillet,
|
120g
|
3
|
|
Ham, Parma
|
2 thin slices
|
2
|
|
| Ham, wafer thin |
30g
|
1
|
|
| Ham, Black forest shoulder
– GWH |
100g
|
2
|
|
Hazelnuts
|
10
|
2
|
|
| Honey |
heaped tsp
|
15g |
1
|
Hot Chocolate
|
1 small
1 regular
1 large
|
220ml
300ml
400ml
|
7
9
13
|
Hot Chocolate,
Skim milk
|
1 small
1 regular
1 large
|
220ml
300ml
400ml
|
5
7
10
|
Hot chocolate:
White, Skim milk
|
1 small
1 regular
1 large
|
220ml
300ml
400ml
|
5
7
9
|
| Hot Chocolate – Aldi Low Cal |
1
|
||
| Hot Chocolate: Drinking |
1 tbsp |
2
|
|
| Hot cross bun |
50g |
4 |
|
I
|
|||
Ice block,
water any flavour
|
1 individual
|
1
|
|
Ice cream:
low-fat
|
1 scoop
|
60g
|
2
|
Ice cream:
regular
|
1 scoop
|
60g
|
4
|
Ice cream:
Choc Coats, Yippee – Aldi
|
1 ice block
|
59g
|
5
|
International
Cuisine, Vegetable cannelloni – Aldi
|
400g
|
9
|
|
J
|
|||
Jaffa cake
|
1
|
||
Jam
|
1 heaped tsp
|
1
|
|
Jam: Low fat
strawberry
|
1 heaped tsp
|
1
|
|
Jelly
|
ready-to-eat
pot
|
125g
|
3
|
K
|
|||
Kipper
|
150g
|
9
|
|
L
|
|||
Lager
|
1 bottle or ½
pint
|
330ml
|
3
|
Lamb: lean leg steak
|
100g
|
5
|
|
Lamb: chump chop
|
130g
|
8
|
|
Lamb: roast
|
1 lean slice
|
30g
|
2
|
Lamb Shanks
|
raw weight –
includes the bone
|
100g
|
5
|
Lasagne sheet
|
20g
|
2
|
|
Lean Cuisine: steam sundried tomato with chicken
|
1 serve
|
370
|
10
|
Lemon sole
|
fillet
|
170g
|
3
|
Lemon
Juice
|
0
|
||
Lime
Juice
|
0
|
||
Lentils
|
cooked
|
35g
|
1
|
M
|
|||
Mackerel
|
fillet
|
150g
|
9
|
Mackerel: smoked
|
14
|
||
Margarine, any sort,
|
1 tsp
|
1
|
|
Marmalade
|
2 heaped tsp
|
3
|
|
Marmalade: reduced-sugar
|
2 heaped tsp
|
2
|
|
Mayonnaise: regular
|
1 tbsp
|
3
|
|
Mayonnaise:
Low fat
|
1tsp
|
1
|
|
Milk:
Whole dairy
Whole dairy
Reduced-fat
Low fat
Non-fat
Semi-Skimmed
Skimmed
Buttermilk
Goat’s
Sheep’s
Almond (unsweetened)
Coconut (light)
Rice
Soy (fat-free)
Soy (unsweetened)
|
250ml
284ml
250ml
250ml
250ml
284ml
284ml
250ml
250ml
250ml
250ml
250ml
250ml
250ml
284ml
|
4
5
3
3
2
3
3
3
5
7
2
6
3
2
2
|
|
Milk: Devondale full cream
|
250ml
|
4
|
|
Milk: Devondale skim
|
250ml
|
2
|
|
Milk: Devondale skim
|
popper
|
200ml
|
2
|
Milk: So good light
|
250ml
|
3
|
|
Mint sauce
|
2tsp
|
0
|
|
Mint sauce
|
3-8tsp
|
1
|
|
Muesli
|
medium bowl
|
50g
|
5
|
Mushrooms: creamed
|
can
|
213g
|
5
|
Mussels
|
100g
|
3
|
|
N
|
|||
Noodles: egg
|
150g
|
3
|
|
Noodles: Udon, Obento 99% Fat Free
|
1 pkt
|
200g
|
6
|
Nuts: Cashew nuts
|
10 nuts
|
2
|
|
Nuts:
Mixed salted
|
50g
|
8
|
|
Nuts: pistachios
|
Small bag
|
8
|
|
Nut cutlet
|
1 medium
|
87g
|
8
|
Nutella
|
15g
|
2
|
|
O
|
|||
Oatcake:
|
2
|
||
Oats,
|
dry
|
30g
|
3
|
Oil: olive, sesame, sunflower, vegetable
|
1 tsp
|
1
|
|
Oil: spay
|
4 sprays
|
1
|
|
Olives:
Black or green in brine
|
6 individual
|
1
|
|
Orange juice: unsweetened
|
1 glass
|
100ml
|
1
|
P
|
|||
Parsnip
|
90g
|
2
|
|
Pasta sauce:
Carbonara – Dolmio Stir-in
|
1xtub
|
150g
|
5
|
Pasta sauce: Slow
Roasted Garlic – Dolmio Stir-in
|
1x tub
|
150g
|
4
|
Pasta sauce: Leggo’s stir through – tomato, olive & chilli
|
1 jar (serves 4)
|
350g
|
14
|
Passata
|
0
|
||
Passata: Roma
|
100ml
|
1
|
|
Pasta: cooked
|
1 medium
portion
|
150g
|
4
|
Pasta: uncooked
pasta
|
1 medium
portion
|
40g
|
4
|
Pasta: uncooked
pasta
|
1 medium
portion
|
60g
|
6
|
Peas & corn : frozen/ fresh
|
½ cup
|
60g
|
1
|
Peach, Diced in juice – Sweet Valley, ALDI
|
1 tub
|
220
|
2
|
Peanut butter
|
|||
Peanut butter: light
|
15g
|
3
|
|
Peas: fresh/ frozen/ canned
|
1 heaped tbsp
|
1
|
|
Pesto sauce,
|
1 tbsp
|
2
|
|
Pesto, Basil – Deli originals
|
1 serve
1/3rd container
|
15g
50g
|
5
7
|
Pie: Meat
|
1 pie
|
210
|
14
|
Pie: Meat & cheese
|
1 pie
|
210
|
14
|
Pie: Meat & kidney
|
1 pie
|
210
|
13
|
Pie: Meat with potato toping
|
1 pie
|
210
|
13
|
Pie: Chicken
|
1 pie
|
210
|
10
|
Pie: Vegetable
|
1 pie
|
210
|
13
|
Pie: Party
|
1 party
pie
|
3
|
|
Pizza;
Supreme, international cuisine – ALDI
|
1 pizza
1/5 th
1/8 th
|
500g
100g
62.5
|
30
6
4
|
Pistachio
nuts
|
10
|
1
|
|
Polenta
– boiled
|
½ cup
|
127g
|
4
|
Popcorn, air-popped
|
6 cups
|
50g
|
4
|
Pork: roast
|
1 lean slice
|
35g
|
2
|
Pork: mince
|
raw weight
|
140g
|
6
|
Pork: Spare ribs
Grilled or Barbequed
|
1 serve
|
220g
|
7
|
Potato salad
|
1 tbsp
|
2
|
|
Potato pre-cooked weight
|
150g
|
3
|
|
Potato: baked in jacket
|
1 medium
|
200g
|
4
|
Potato: Jacket
(raw weight)
|
250g
|
5
|
|
Potatoes: boiled
|
150g
|
3
|
|
Potatoes: mashed
|
100g
|
3
|
|
Potatoes: roasted in lard / oil
|
100g
|
4
|
|
Potatoes: sweet potato
|
150g
|
4
|
|
Prawns: king
|
cooked weight
|
100g
|
3
|
Pretzels
|
40g
|
4
|
|
Prunes
|
5
|
2
|
|
Q
|
|||
Quinoa, dried
|
100g
|
9
|
|
Quorn: burger
|
1 burger
|
50g
|
2
|
Quorn: Mince
|
100g
|
2
|
|
Quorn: chicken
style burgers
|
3
|
||
Quorn: Venison haunch meat
|
120g
|
3
|
|
R
|
|||
Raisins
|
1 heaped tbsp
|
2
|
|
Recipe Base: Italian chicken casserole – Masterfoods
|
175g
|
3
|
|
Red Bull
|
can
|
250ml
|
3
|
Red Bull: sugar free
|
can
|
250ml
|
0
|
Rice pudding,
|
½ 215g can
|
215g
|
5
|
Rice: brown, boiled
|
150g
|
6
|
|
Rice: white, easy-cook
|
150g
|
6
|
|
Rice: cooked (boiled)
|
½ cup
|
3
|
|
Rice:
uncooked brown/white
|
1 medium
portion
|
60g
|
6pp
|
Rice crackers
|
10 individual
|
2
|
|
Rice cakes
|
3
|
2
|
|
Rissole:
Regular beef mince
|
100g 4
|
4
|
|
Rissole: Lean
beef mince
|
100g
|
3
|
|
Rissole: Lean
pork mince
|
120g
|
3
|
|
Rissole:
Chicken mince
|
120g
|
3
|
|
Rissole:
Vegetarian Pattie
|
160g
|
2
|
|
Ryvita
|
per slice
|
1
|
|
S
|
|||
Salami
|
thin slice
|
1
|
|
Salami
|
4
slices
|
8
|
|
Salmon: tinned pink
|
106g
|
4
|
|
Salmon: fillet,
|
raw weight
|
130g
|
6
|
Salt and Pepper
|
0
|
||
Salsa, Tomato
|
1tbs
|
0
|
|
Salsa: Coles brand 99% FF
|
1 jar
|
300g
|
3
|
Salsa: Old El
Paso
|
just less than
½ jar
|
100g
|
1
|
Salsa: Old El Paso Thick n chunky hot
|
15g
|
1
|
|
Sardines: in brine,
|
120g
|
5
|
|
Sardines: in oil, drained
|
120g
|
7
|
|
Sauce: Béarnaise
|
¼ cup
|
63ml
|
7
|
Sauce: Chilli
|
up to 2 tbsp
|
0
|
|
Sauce: Hot Chilli, Maggi
|
20ml
|
2
|
|
Sauce: Diane
|
¼ cup
|
63ml
|
1
|
Sauce: Worcestershire
|
up to 1 tbsp
|
0
|
|
Sauce: Hot Pepper
|
0
|
||
Sauce: Mustard
|
up to 1 heaped tsp
|
0
|
|
Sauce: Mushroom
|
¼ cup
|
63ml
|
1
|
Sauce: Pepper
|
¼ cup
|
63ml
|
1
|
Sauce: Soy Sauce
|
up to 1 tbsp
3 tbs
|
0
1
|
|
Sauce: Thai Fish Sauce
|
up to 1 tbsp
|
0
|
|
Sauce: Tomato Puree
|
up to 1 tbsp
|
0
|
|
Sauce: Tomato / Ketchup
|
2tbsp
|
30g
|
1
|
Sausage: Chorizo
|
½ regular
|
60g
|
7
|
Sausage:
Thick beef sausage
|
85g
|
6
|
|
Sausage: Thin
beef sausage
|
60g
|
4
|
|
Sausage: Thin
pork sausage
|
65g
|
4
|
|
Sausage: pork
|
40g
|
3
|
|
Sausage: pork reduced-fat
|
40g
|
2
|
|
Sausage: Raw
thin pork sausage
|
100g
|
3½
|
|
Sausage: Vegetarian
sausage
|
90g
|
2
|
|
Sausage: (vegetarian) BBQ sausages,
Vegi delights- Sanitararium
|
1 sausage
2 sausage
6 (pkt)
sausage
|
50g
100g
|
3
5
16
|
Sausage: Thin
chicken sausage
|
55g
|
3
|
|
Sausage roll
|
1 individual
|
140g
|
11
|
sausage
roll: party size
|
1 Party
size
|
3
|
|
Scampi, in breadcrumbs
|
100g
|
7
|
|
Smoked salmon
|
50g
|
2
|
|
Southern fry chicken seasoning
|
40g
|
2
|
|
Soup: Minestrone Country Ladle- Campbell’s
|
1 tin
|
290
|
3
|
Sour Cream - Weightwatchers
|
1 tbs
3tbs
½ container
Whole
container
|
20g
60g
125g
250g
|
1
2
4
9
|
Soy Sauce
|
3 tbsp
|
1
|
|
Spaghetti in tomato sauce - Heinz
|
Small tin
|
130g
|
2
|
Spaghetti, tomato and cheese - SPC
|
Small tin
|
140g
|
3
|
Steak: Regular
fillet steak
|
140g
|
3
|
|
Steak: Lean
fillet
|
140g
|
3
|
|
Steak: Rump
|
140g
|
3
|
|
Steak: Lean
sirloin
|
150g
|
4
|
|
Steak: Lean
rib eye
|
120g
|
3
|
|
Stock: Veg,
Beef or Chicken - Oxo Cube
|
0
|
||
Stock:
Campbell’s real beef consommé
|
250ml
|
2
|
|
Stock:
Campbell’s real stock paste, chicken
|
1tsp
|
6.75g
|
0
|
Sweet chilli sauce
|
1tsp
|
1
|
|
Sweet chilli sauce light
|
1tsp
|
||
Sweetener,
Artificial
|
0
|
||
Sweetener,
Natural - natvia
|
1 container
|
150–200g
|
1
|
T
|
|||
Toast: White
or wholemeal
|
1 slice
|
2
|
|
Taco shell,
|
medium
|
2
|
|
Taramasalata
|
1 tbsp
|
4
|
|
Tabasco
|
0
|
||
Tea – all
types
|
0
|
||
Tea: Chai
(takeout)
|
1 small
1 regular
1 large
|
220ml
300ml
400ml
|
5
7
9
|
Tea: Chai,
skim milk (takeout)
|
1 small
1 regular
1 large
|
220ml
300ml
400ml
|
4
5
7
|
Tofu: regular or smoked
|
50g
|
1
|
|
Tomatoes: cherry
|
10
|
0
|
|
Tomato juice
|
glass
|
100ml
|
0
|
Tonic water
|
250ml
|
2
|
|
Tuna: brine / spring water
|
Small tin
|
70g
|
2
|
Tuna: tinned in spring water
|
95g
|
2
|
|
Tuna: steak
|
Medium steak
|
||
Turkey: mince
|
140g
|
5
|
|
Turkey: sliced – courtway, ALDI
|
140g
|
5
|
|
Turkey: roasted (no skin)
|
2 medium slices
|
80g
|
3
|
Two Fruits in juice – Sweet Valley, ALDI
|
1 tub
|
220g
|
2
|
U
|
|||
V
|
|||
Vanilla extract
|
1 tbsp
|
1
|
|
Venison, haunch meat
|
120g
|
3
|
|
Vinegar
|
0
|
||
W
|
|||
Wine: red/rose/dry white
|
glass
|
175ml
|
4
|
Wine
|
Small glass
|
125ml
|
3
|
Wonton
wrapper, Supreme
|
Aprox 8 pc
Aprox 15 pc |
62g
125g |
4
|
X
|
|||
Xylitol (artificial sweetener)
|
0
|
||
Y
|
|||
Yakult Light
|
1 bottle
|
1
|
|
Yeast
Extract,
|
up to 1
tbsp
|
0
|
|
Yoghurt: Greek, plain
|
150g
|
5
|
|
Yogurt: Greek,
low fat
|
1 tbs
|
2
|
|
Yoghurt: Soya, plain,
|
150g
|
3
|
|
Yoghurt: low-fat plain,
|
150g
|
2
|
|
Yoghurt: all natural 99.8% Fat free- Pauls
|
Set in the tub
|
200g
|
3
|
Yogurt:
Strawberry Low fat
|
125g tub
|
2
|
|
Yogurt: Weight Watchers Citrus Yogurts
|
1
|
||
Yogurt: Yoplait Strawberry, Forest
Fruits, Hazelnut
|
125g pot
|
3
|
|
Yogurt: Yoplait Natural
|
125g pot
|
2
|
|
Yogurt: Frozen yogurt sticks, Brooklea
- Aldi
|
1 stick
|
70g
|
3
|
Yorkshire pudding
|
1
|
||
Z
|
|||
Zest (lemon, lime, orange)
|
0
|
||
Zucchini fritters,
|
100g
|
5
|
|
Images: FreeDigitalPhotos.net
