Guest guest Posted January 3, 2006 Report Share Posted January 3, 2006 Weight Watchers Core Plan The Core Plan Food List -------------------------------------------------------------------------------- -------------------------------------------------------------------------------- THE PLAN RULES 1. Eat as much of the core foods as you need to feel satisfied. 2. If you want to eat foods that are not on the core foods list use you 35 weekly points allowance. Vegetables Fresh, frozen or canned (without added sauce, fat or sugar) Tomato paste purees and sauce *Vegetables cannot contain ingredients that are not core foods. (ex regular refried beans, pork beans, corn in butter sauce, dried tomatoes packed in oil, French fries, and sweet pickles are not core foods.) Vegetable juice is not a care food. Fruits Fresh, frozen or canned (without added sugar) *Canned fruit must be packed in water or juice (not syrup) and drained before eating. Unsweetened applesauce is a core food, but sweetened is not. Dried fruits are not core foods. Fruit juices are not core foods. Soups Fresh, canned, frozen, or homemade soups made only with core foods Bean soup (lentil, split pea) Bouillon Broth based soup Tomato soup *Creamed soups are not core foods. Starches: Grains & Cereals Whole wheat pasta or brown rice or potatoes is limited to 1 meal a day Barley Buckwheat Bulgur Cornmeal (polenta) Couscous Kasha Popcorn (airpopped or 94% fat free microwave popped) Quinoa Rolled oats Starch vegetables (peas, corn) Cooked hot cereal (any plain variety that does not contain added sugar) Puffed wheat, puffed rice, shredded wheat, and 100% bran cereals that do not contain added sugar, are limited to 1 meal a day and must be eaten with fat free milk or plain fat free yogurt. **I don't eat beef, lamb, pork, or veal, but there is an extensive list of those item here if you want them.** Poultry: Chicken and Turkey Fresh, frozen or canned * trim any visible fat and remove skin before eating Fish and Shellfish Fresh, frozen or canned any variety *Canned varieties must be packed in water or broth or tomato juice, not packed in oil Meat Substitutes Dried beans and lentils Tofu, any type Vegetarian burgers, frozen Egg Products Egg, whole Egg substitutes Egg whites Milk Products & Dairy Substitutes Fat free cheese Fat free cottage cheese Fat free milk Fat free sugar free pudding Fat free sour cream Fat free plain yogurt Soy milk (plain) Soy cheese Soy yogurt (plain) *Weight watcher smoothies or fat free sugar free instant hot cocoa or reduced calorie dairy shakes is limited to once a day. Oils Fat free dressings Fat free margarine Fat free mayonnaise Nonstick cooking or baking spray *Include 2 teaspoons of Olive, canola, safflower, sunflower or flaxseed oil each day Condiments Baking powder Baking soda Capers Cocktail sauce Extracts Flavorings Herbs Horseradish Hot sauce (pepper sauce) Ketchup Lemon juice Lime juice (unsweetened) Mustard Salsa (fat free) Soy sauce Sugar substitutes Taco sauce Teriyaki sauce Vinegar Worcestershire sauce Extras Gelatin (unflavored or sugar free flavored) WW fruities Beverages Coffee (without sugar) Tea (without sugar) Diet soft drinks Club soda Seltzer (plain or unsweetened) Water or mineral water ~Keep The Faith~ Retta Louisiana (-52.6) Come Visit Our Group: http://groups.yahoo.com/group/WeightWatchersGroupSupport/ Quote Link to comment Share on other sites More sharing options...
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