The Weight Watchers Core Plan food list contains selections from all of the food groups. To insure a well-stocked pantry, plan your weekly meals prior to making a trip to the market. Choose a variety of foods from each category to keep your taste buds intrigued and provide your body with balanced nutrition.
Grains and Starches
The Core plan allows you to have certain starches and grain products, although some are limited to one serving per day. These restricted items include brown rice, whole wheat pasta, potatoes and puffed rice, puffed wheat or 100% bran cereal. Only purchase these cereals if they have no added sugar. Other grain items to stock for unrestricted consumption include cornmeal, barley, bulgur, kasha, couscous, quinoa, buckwheat, rolled oats and 94% fat-free microwave popcorn.
Proteins
Select lean cuts of beef, pork, lamb and veal. Choose skinless poultry. Purchase fish and shellfish that are fresh, frozen or canned, as long as the canned varieties are packed in water with no added sugar. Include eggs or egg substitutes. Dried beans and lentils are another source of protein acceptable on the Core plan. Check that ground beef, chicken or turkey contains 7 percent or less fat.
Vegetables
Purchase a variety of vegetables that are fresh, frozen or canned. However, do not select frozen or canned vegetables that have been packed with added sauce, sugar or fat. Fresh produce is best for taking the guesswork out of approved Core foods. Canned tomato paste, puree and sauce are included in the Core vegetable list; however, be sure to choose only those that have no added sugar, fat or ingredients that are not Core foods.
Fruits
Add a variety of fruits to your shopping list. Select fresh, frozen or canned fruits which obey the rule of no added sugar. This also means fruits must be packed in water or juice, not syrup. Leave fruit juices and dried fruits behind as they are not Core foods.
Dairy
The Core plan limits dairy selections to those that are fat-free. Choose from fat-free cheese, cottage cheese, milk, sour cream and plain yogurt. Include fat-free pudding, as long as it is also sugar-free. Dairy substitutes that are allowed on the Core plan are soy milk, soy cheese and soy yogurt. Choose soy products that are plain, not flavored.
Soups
Soups can be a healthy way to satisfy your appetite, as long as they are made from Core foods. Choose fat-free broths to combine with other Core foods such as vegetables and barley. Purchase ready-made fresh, frozen or canned soups that contain only core ingredients such as lentil or pea soup. Eliminate cream soups from your shopping list.
Oils
It is recommended that you include 2 tsp. of oil in your daily food plan. Choose healthy oils like olive, sunflower, canola, flaxseed or safflower oil. Choose non-creamy, fat-free salad dressings. Pick up nonstick cooking or baking spray for preparing foods. You may also select fat-free mayonnaise and margarine for your Core food plan.
Spices and Condiments
Stock fresh or dried herbs and spices to enhance the flavor of Core foods and recipes. Add condiments such as ketchup, mustard, fat-free salsa, steak sauce, lemon juice, unsweetened lime juice, soy sauce, hot sauce, horseradish, taco sauce, vinegar, Worcestershire sauce and cocktail sauce.
Beverages
Purchase beverages that are fat free, sugar free and alcohol free. Choices include unsweetened seltzer, club soda, diet soda, water or mineral water and unsweetened teas and coffee.
Extras
Add sugar substitutes if you wish to sweeten beverages or recipes. Sugar-free gelatin is a Core food which can be used in recipes or served for dessert.
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