Being on WW Core, is simply training yourself to eat well. I have stuck to Core in the past. As well as reaching my weight goals, I found I had more energy and was less likely to get sick. Eating well keeps you well.
The plan is simple eat any foods you want from the Core List. Eat until you are satisfied not full. These foods have been chosen for their low abuse factor. I found on this program I ate more and weighed less.
Fresh, frozen or canned (without added sauce, fat or sugar)
Vegetables cannot contain ingredients that are not Core Foods (e.g., regular refried beans, pork & beans, corn in butter sauce, dried tomatoes packed in oil, French fries and sweet pickles are not Core Foods.
Vegetable juices are not Core Foods.
Fresh, frozen or canned fruits (without added sugar)
Canned fruit must be packed in water or juice (not syrup.
Dried fruits are not Core Foods.
Fruit juices are not Core Foods.
Fresh, dried, canned, frozen or homemade soups made only with Core Foods
Bean soup (e.g., lentil soup, split pea soup)
Cream soups are not Core Foods.
Fat-Free Dairy Products and Dairy Substitutes:
Fat-free milk, cheese, cottage cheese, plain yogurt — all count towards your daily milk servings
Reduced-calorie dairy shakes and Weight Watchers Smoothies (both count towards milk servings, both are limited to once a day)
Fat-free, sugar-free pudding (counts towards milk servings)
fat-free, sugar-free instant hot cocoa (limited to once a day)
Fat-free sour cream
Soy milk, cheese and yogurt (plain)
Starches, Grains and Cereals:
Whole-wheat pasta, brown rice, potatoes, and grains
Puffed wheat, puffed rice, shredded wheat, and 100% bran cereals that do not contain added sugar
Cooked (hot) cereal
Whole-wheat pasta, brown rice or potatoes are limited to one meal a day
Cold cereals are limited to one meal a day and must be eaten with fat-free milk or fat-free plain yogurt.
Hot cereal must be a plain variety that does not contain added sugar, nuts or dried fruit.
Bread is not a Core Food.
Beef, lamb, pork and veal
At the meat case look for cuts from the “loin,” “round,” and “leg”
Ground beef with no more than 7% fat is limited to one meal a day. Processed meats such as deli products and hot dogs are not Core Foods.
Poultry – Chicken and turkey
Trim any visible fat before preparing and remove skin before eating
Ground turkey or ground chicken is limited to one meal a day.
Fish and Shellfish:
Fresh, frozen, or canned, any variety
Canned varieties must be packed in water, broth or tomato juice (not packed in oil).
Dried beans and lentils
Tofu, any type
Vegetarian burgers, frozen
Egg and Egg Substitutes:
Whole eggs, egg whites and egg substitutes
Fat-free salad dressings
Nonstick cooking or baking spray
Extracts, flavorings, and herbs
Include 2 teaspoons of olive, canola, safflower, sunflower, or flaxseed oil each day. Use your weekly POINTS Allowance for any additional oil.
Coffee (without sugar)
Tea (without sugar)
Diet soft drinks
Seltzer (plain or flavored, unsweetened)
Beverages containing alcohol are not Core Foods
Hot sauce (pepper sauce)
Soy sauce (shoyu)
Gelatin (unflavored and sugar-free flavored)
Weight Watchers Fruities (available for sale at Weight Watchers meetings in participating areas).
At Snack Time Choose:
Fruits and veggies
Popcorn (94% fat-free)
Weight Watchers Fruities
1 Weight Watchers Smoothie
Source: Weight Watchers website