Weight Watchers Core
Plan: The Master List
All information is copyrighted by WW
2004
On the Core Plan focus on wholesome foods without
counting…
- Eat from a list of wholesome foods from all the food
groups
- Enjoy satisfying eating without empty calories
- Have the occasional treat in controlled amounts
For a summery of the Master List, see: Core Food List Summary
For more information, see: Good Health Habits
|
Any Brand
of: |
|
Fire
Mountain® |
Beverages:
What's Included:
Coffee (without sugar)
Tea (without sugar)
Diet soft drinks
Club soda
Seltzer (plain or flavored, unsweetened)
Water
Details:
Beverages containing alcohol are not Core Foods
|
Any Brand of: |
|
Morning Glory |
Cereals:
What's Included:
Cold Cereal: Puffed wheat, puffed rice, shredded wheat, and 100% bran
cereals that do not contain added sugar.
Hot Cereal: Cooked (hot) cereal; any plain variety that does not contain added
sugar.
Details:
Cold cereals are limited to one meal a day and must be
eaten with fat-free milk or fat-free plain yogurt
|
Any Brand of: |
|
Keto |
|
ARBY'S® |
|
KFC® |
|
Any Brand of: |
|
Heinz (cont.) |
Dairy and Eggs:
What's Included:
Dairy:
Fat-free milk, cheese and sour cream
Soy milk, cheese and yogurt (plain)
(Soy milk is not considered a replacement for the required milk servings, it
is a beverage)
Whole eggs, egg whites and egg substitutes
Details:
Weight Watchers Smoothies or fat-free, sugar-free
instant hot cocoa or reduced-calorie dairy shakes is limited to once a day
Any Brand of:
cheese, fat-free
cottage cheese, fat free
dairy drink mix, reduced calorie
Egg, raw
egg substitute, fat-free or regular
egg, whole
Egg, whole, cooked, poached
milk, evaporated, fat-free
milk, fat-free
milk, instant nonfat, dry powder
milk, nonfat dry
sour cream, fat-free
yogurt, plain, fat-free
Branded Items
Breakstone
Breakstone's Free Fat-Free Sour Cream
Blue Bunny
Fat-Free Sour Cream
Friendship
Nonfat Sour Cream
Kraft
Fat-Free Singles, Swiss
Fish and Seafood:
What's Included:
Fish and shellfish:
Fresh, frozen, or canned, any variety
Details:
Canned varieties must be packed in water, broth, or tomato juice (not packed in oil)
|
Any Brand of: |
|
Echo Falls |
Fruits:
What's Included:
Fresh, frozen or canned fruits (without added sugar)
Details:
Canned fruit must be packed in water or juice (not syrup) and drained before
eating.
Unsweetened applesauce is a Core Food, but sweetened applesauce is not.
Dried fruits are not Core Foods.
Fruit juices are not Core Foods.
|
Any Brand of: |
|
Branded Items: |
Jams, Spreads, Salsas, and Dips:
|
Any Brand of: |
|
La Salsa |
Meat and poultry:
What's Included:
Beef, lamb, pork and veal:
At the meat case look for cuts from the "loin," "round," and "leg"
Organ meats
Poultry – Chicken and turkey:
Fresh, frozen, or canned.
Organ meats (e.g., chicken livers)
Details:
Beef, lamb, pork and veal:
Choose visibly lean cuts and trim any excess fat
Ground beef with no more than 7% fat or ground turkey
or ground chicken is limited to one meal a day
Processed meals such as deli products and hot dogs are not Core Foods
Poultry – Chicken and turkey:
Trim any visible fat before preparing and remove skin before eating.
|
Any Brand of: |
|
Branded Items: |
Oils,
Dressings, and Seasonings:
What's Included:
Fat-free salad dressings
Fat-free margarine
Fat-free mayonnaise
Nonstick cooking or baking spray
Extracts, flavorings, and herbs
Select other condiments and extras
Details:
Include 2 teaspoons of olive, canola, safflower,
sunflower, or flaxseed oil each day
|
Any Brand of: |
|
Maple Grove |
*Healthy
oils are limited to a total of 2 teaspoons per
day.
Pasta, Potatoes, Rice, and Grains:
What's Included:
Whole-wheat pasta, brown rice, potatoes, and grains.
Starchy vegetables (e.g., peas, corn)
Details:
Whole-wheat pasta or brown rice or potatoes is limited
to one meal a day.
|
Any Brand of: |
|
Dole |
|
Any Brand of: |
|
Jell-O (cont.) |
Soups:
What's Included:
Fresh, canned, frozen or homemade soups made only with Core Foods.
Bean soup (e.g., lentil soup, split pea soup).
Bouillon.
Broth-based soup.
Tomato
soup.
Details:
Cream soups are not Core Foods
|
Any Brand of: |
|
Fantastic (cont.) |
|
Any Brand of: |
|
Morningstar Farms |
Spices, herbs, and Baking Ingredients:
|
Any Brand of: |
|
Mrs. Dash (cont.) |
Generic Vegetables:
What's
Included:
Fresh,
frozen or canned (without added sauce, fat or sugar) Tomato paste, puree and
sauce
Details:
Vegetables cannot contain ingredients that are not Core Foods (e.g., regular
refried beans, pork & beans, corn in butter sauce, dried tomatoes packed in oil,
French fries and sweet pickles are not Core Foods)
Vegetable juices are not Core Foods
|
Any Brand of: |
|
white flowered calabash gourd |
|
Branded Items:
Boar's
Head
Dole
Eden |
|
Faraon |
As you learned in your Meetings, the Core Plan gives you a weekly POINTS Allowance of 35 to use on any food that is not on the Core Food List. This means you have 35 to use over the course of 7 days, and you can use them any way you please.
Whether you use some, all or none of your weekly POINTS Allowance is up to you. Each week you’ll start fresh with 35. The Weight Watchers eTools weekly POINTS Allowance guide will help you customize your weekly POINTS Allowance for your unique lifestyle.
Customizing your weekly POINTS Allowance to fit your life:
Everyone’s different—that’s why everyone’s weight loss needs are different. The beauty of the weekly POINTS Allowance is that you can use it in a way that suits your lifestyle.
Many people like to use a few POINTS values each day on foods they typically like to eat; others "splurge" on a big meal or treats. If you have an unpredictable meal schedule, or tend to eat out a lot, you may want to use them to help deal with unexpected situations where you need to eat outside of the Core Food List.
Your weekly POINTS Allowance will help you custom-fit the Core Plan to fit your lifestyle. Weight Watchers eTools gives you lots of great tools to help you find and spend your POINTS values:
Increasing your weekly POINTS Allowance:
As you’ve probably learned in your Meetings, you’ll also be able to earn Activity POINTS values through exercise which you can then add to your weekly POINTS Allowance balance. The Activity POINTS Calculator calculates the POINTS values for over 100 sports, exercises and everyday activities. Use the POINTS Pad to record Activity POINTS values you’ve earned and keep track of how many POINTS values you have left for the week!
Need to calculate your points?
Here's a points calculator for you to use!
© 2004 Weight Watchers International, Inc. © 2004 WeightWatchers.com, Inc. All rights reserved. WEIGHT WATCHERS and */POINTS/* are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.