Weight Watchers Core List (Small)

WW Core

The Core Plan. With this new plan you don’t need to journal or track points. You just eat certain foods from the allowed food groups. Still the same 5 fruits and veggies, still the same water, still the same dairy servings, and still the same vitamins.

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 

Core Food List Without Brand Names

 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.

LEAN MEATS, POULTRY, FISH, MEAT SUBSTITUE AND EGG PRODUCTS

BEEF
Bottom and top round roast
Bottom and top sirloin steak
Eye round roast
Flank steak
Filet mignon
Organ meats (liver, brain)
Round steak
Round tip steak and roast
Sirloin steak
T-bone steak
Tenderloin roast and steak
Top sirloin roast

LAMB
Leg roast
Loin chop or roast
Organ meats
Sirloin chop

PORK
Canadian style bacon
Lean ham
Loin chop or roast
Organ meats
Sirloin chop
Sirloin cutlet
Tenderloin roast

VEAL
cutlet
Loin chop or roast
Organ meats
Round steak
Sirloin steak

POULTRY, CHICKEN & TURKEY
Fresh, frozen or canned
Organ meats
* 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 SUBSTITUES
Dried beans and lentils
Tofu, any type
Vegetarian burgers, frozen

EGG PRODUCTS
Egg, whole
Egg substitutes
Egg whites

ETA: *Ground beef with no more than 7% fat,or ground turkey or ground
chicken is limited to 1 meal a day.

MILK PRODUCTS & DAIRY SUBSTITUTES

MILK PRODUCTS
Fat free cheese
Fat free cottage cheese
Fat free milk
Fat free sugar free pudding
Fat free sour cream
Fat free plain yogurt

DAIRY SUBSTITUTES
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, CONDIMENTS & EXTRAS

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

7 Comments so far

  1. bebe @ April 6th, 2008

    WOW!! I just don’t get that list. I need a few more instructions on the amounts allowed daily. Of course by the time I eat what it takes to satisify me of even core foods, I will gain like crazy. Maybe it’s my age or lack of mobility. I will have to stick to my high fiber, no meat, dairy or grain and I still have to count calories. And journal my intake. Best to you, Marge

  2. Vern @ June 2nd, 2008

    Follow up to that last post - this was my fourth attempt at losing weight…I did Points, Exchanges, you name it…and I always became “numbers obsessed” before reaching goal. I used to stress out about running out of points/exchanges/whatever before the end of the day.

    Core gives me the flexibility to eat when I am hungry and has given me CONTROL over my eating for the first time…ever.

    The only down side - if you don’t like to cook, Core will be difficult for you. You can’t just buy Core meals in a box. You do have to spend time planning out meals and making sure that you have lots of healthy Core food around the house.

  3. HR @ August 27th, 2008

    I agree with you. This plan is very difficult if you like to eat out. Unless you are positive that your food is made without oil, salt, butter, or whatever else restaurants use to cook, it will not work (it didnt work for me, at least). It’s a great plan and it gives you freedom to eat unlimited amounts of certain foods, but you may get carried away with the unseen add-ons and, of course, the “BLTs” (Bites, licks, tastes).

    Though this site is motivating me to try it once more! Thanks!

  4. Sam @ February 5th, 2009

    This plan really worked for me! I have tried so so many differant types of diets and this is the only one that i actually noticed weight always coming off. I did actually join weight watchers and by the time I finished my 3 months i had lost a total of 37 lbs!

  5. lilly @ February 9th, 2009

    Thanks for this site…I’ve wanted a clear and concise description. I appreciate your efforts.

  6. Gary Gustafson Jr @ April 7th, 2009

    Just starting core. I have been playing with it on and off for a couple of weeks, and I am exercising every day. I like that the plan is simple, and I get to eat as much as it takes to satisfy my hunger.

  7. Stacey @ January 19th, 2011

    I have found if you tell your waitress you have food allergies they will make the food any way you want. When you say the word allergy, they seem to be very accomidating. I find any meat grilled or broiled, a plain baked potato and a plain house salad that I add the vinagar and oil to seems to work. I drive over the road, so it is very challeging, but can be done. Good luck and don’t give up. I haven’t

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