Core Plan Food for Weight Watchers

The Weight Watchers core plan is a weight loss program. On the core plan there is no counting of points or calories, provided you choose only foods from the pre-approved program list. The core plan includes foods from all four main food groups in order to help participants achieve a healthy balance in their daily diet. Calories are controlled by focusing on high-fiber, low-fat items, allowing participants to feel satisfied with their meals for longer while avoiding the empty calories that contribute to weight gain.

Fruits and Vegetables

• While following the core plan, participants are encouraged to enjoy all of the fresh, frozen or canned fruits and vegetables they want--provided they contain no added sugar, fat or sauce. This includes items that normally are limited, such as bananas, avocado, sweet potatoes, corn, peas and beans. However, sweetened applesauce and dried produce are not allowed, and neither is juice, primarily because the juicing process tends to remove most of the beneficial fiber. All canned fruits must be drained prior to eating.

Meat and Poultry

• For protein, the core plan includes a variety of sources, placing the emphasis on the removal of excess fat. On cuts such as steak, roast or chops, all visible fat must be removed prior to cooking. Ground beef must be at least 93 percent lean, and ground chicken or ground turkey meat can be used in only one meal per day and must be all white meat.

  Fish and seafood are allowed, but they must be canned, rather than fresh, and packed in water. Eggs and egg substitutes are allowed, as are soybean products such as tofu burgers. Processed meats such as hot dogs, sausages, bologna, salami and bacon are not allowed.

Dairy and Milk

• The core plan encourages the use of fat-free dairy products, such as skim milk, fat-free cheese and fat-free sour cream. Soy products are also allowed in unlimited quantities. The exception here is fat-free yogurt, which is restricted to plain only. However, since fruit is allowed, there is no reason why you couldn't add it yourself to plain yogurt for a home version of yogurt with fruit.

  As an added bonus, fat-free, sugar-free pudding cups are allowed in unlimited quantities. Weight Watchers smoothies or low-calorie ice cream treats are limited to one per day, as are sugar-free hot chocolate drinks.

Bread and Cereal

• Unlike many popular diet plans, the Weight Watchers core plan includes breads, grains and cereals. Whole grains such as grits, barley and couscous can be enjoyed in unlimited quantities. However, other grain products, such as breakfast cereal, pasta and rice, must be limited to one meal per day.

  Potatoes also must be limited to one meal a day. While technically not a grain, they are included here because they are used primarily as a source of starchy carbohydrates.

Extras

• Participants can use unlimited quantities of non-stick cooking spray, no-calorie sweeteners, fat-free dressings, fat-free margarine, fat-free mayonnaise, herbs and seasonings. They can drink all the coffee, tea, club soda and diet soft drinks they would like, and they are encouraged to drink at least eight glasses of water per day.