The former "Core Plan" from Weight Watchers allowed dieters to eat as much as they needed to satisfy hunger, without counting points. Subscribers to the "Core Plan" had core meal ideas, a core food list and a "Core Plan" restaurant guide. Those who used this program enjoyed healthy weight loss without starving or feeling deprived, according to the company's chief scientific officer, Karen Miller-Kovach. This program is no longer listed on the Weight Watchers website. It has been modified, with some of the elements carrying over to the filling foods list on the "Momentum" program.
Fruits and Vegetables
Fresh, canned or frozen fruits and vegetables without added sugar or fat are on the core food list. Tomato sauce is on the list, but vegetable juice is not. Canned fruit may not be packed in sugar or syrup, but canned fruit packed water or its own juice is fine. Dried fruits and fruit juices are not included.
Soups
Soups on the core food list include those that are fresh, frozen, canned or homemade with ingredients from the list. These may include tomato, lentil, split pea and broth-based vegetable soup. Cream soups are not included.
Meats, Meat Substitutes, Poultry, Fish and Eggs
Lean meats, including bottom and top round roast or steak, filet mignon, organ meats, sirloin roast or steak and T-bone steak are allowed. You may eat leg of lamb or lamb chops. Pork items on the list include Canadian bacon, lean ham, tenderloin or lean roast. Veal cutlets or lean veal steaks are allowed. Canned, fresh or frozen poultry and organ meats are allowed. All fish, including water-packed canned fish, is included. Meat substitutes on the list are lentils, dried beans, veggie burgers and tofu. Eggs as well as egg substitutes are allowed.
Dairy Products
Fat-free milk, cheese, cottage cheese, sour cream and plain yogurt are on the Weight Watchers core food list. You may also have soy milk, soy cheese and soy yogurt.
Grains and Cereals
A limit of one serving per day of brown rice, potatoes or whole wheat pasta is allowed. Other grains and cereals on the core food list include barley, buckwheat, cornmeal, couscous, air-popped or low-fat popcorn, quinoa, oats and hot cereals. Cold cereals such as puffed wheat, shredded wheat and puffed rice that are sugar-free are allowed.
Oils and Condiments
Fat-free salad dressing, margarine and mayonnaise are allowed. You may cook with nonstick cooking spray. A small amount of oil, canola oil, sunflower oil, flaxseed oil or safflower oil per day is allowed. Condiments on the list include capers, cocktail sauce, herbs, horseradish, hot sauce, lemon juice, lime juice, mustard, soy sauce, fat-free salsa, sugar substitutes, teriyaki sauce, vinegar and Worcestershire sauce.
Beverages
Sugar-free beverages, such as coffee, tea, diet sodas and club soda are allowed. Water and mineral water may be consumed in unlimited quantities.
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