The Weight Watchers Core Plan is a different type of food plan from its well-known points-counting plan. On the Core Plan, members are given a list of foods to eat. WW members are allowed to eat as much as they want of these foods and are told to eat until they are satisfied. In addition, members are allowed 35 points worth of non-Core foods per week. The foods on the Core list have a lower energy density, which means that they are lower in calories and higher in water or fibre than other foods that you may eat. Eating lower-energy-density foods results in being full on fewer calories.
Whole grains are encouraged, including whole wheat pasta, oatmeal, brown rice, quinoa and cornmeal. Moderate amounts are allowed of whole grain breads and other baked goods. Baked potatoes, baked sweet potatoes and couscous dishes are also included in this plan.
Fruits and Vegetables
Unlimited amounts of almost every vegetable and fruit is allowed and even encouraged on the Core Plan. Fruits and vegetables can be fresh, frozen or canned. Canned vegetables should be lower-sodium versions, and canned fruit must be in its own juice, not in syrup. The only exception to this rule would be vegetables cooked with other non-Core ingredients such as regular refried beans or pork and beans.
All lean meats are allowed on this plan in any amount that you choose. You must trim the fat and remove the skin before you eat any of the meats on the list. Proteins other than meat, such as fish, shellfish, dried beans and tofu are allowed in unlimited quantities, as long as they are cooked in a lower-fat way. Bake, broil, boil, grill or roast proteins; don't fry them. Stir-frying is allowed in a small amount of oil.
All dairy can be included, as long as it is the fat-free version. Fat-free yoghurt (no fruit), pudding, smoothies and cheese are free to use in any amounts. Weight Watchers members are encouraged to eat at least two full servings of dairy products every day.
Other allowed items not in the general grocery areas are those such as fat-free dressings, cooking spray, egg substitutes, sugar-free gelatin, sugarless gum and clear soups. All of these items are allowed in any amount. In addition, two servings of a healthy oil are desirable, such as olive oil, flaxseed oil or avocado.