Core Food list

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Vegetables olives, packed in vinegar) Salad Cherries, fresh Soups (with Core Plan®
Vegetables cannot contain ingredients that
Gobo (burdock) mixed green, without dressing Clementines ingredients only)
Gourd, white, flowered Niçoise, without dressing Crabapple
are not Core Foods. (For example, regular Cream soups are not Core Foods
Grape leaves tossed, without dressing Cranberries, fresh
refried beans, pork & beans, corn in butter Bean and ham, canned (made with water)
Greens (beet, chard, collard, dandelion, Salsa, fat-free Currants, fresh
sauce, dried tomatoes packed in oil, French Beef vegetable, canned (made with
kale, mustard, turnip) Salsify (oyster plant) Dates, fresh
fries, and sweet pickles are not Core Foods.) water)
Hearts of palm (palmetto) Sauerkraut Elderberries
Vegetable juices are not Core Foods. Beef, canned (made with water)
Horseradish tree leaves Scallions Figs, fresh
Artichoke Jerusalem artichokes (sunchokes) Shallots Fruit cocktail, unsweetened Borscht
Artichoke hearts Jicama Spinach Gooseberries low-calorie, store-bought
Arugula Kale Sprouts Grapefruit store-bought
Asparagus Kim chee alfalfa Grapes Black bean
Avocado Kohlrabi bean Guava Black bean, canned (made with water)
Beans Lambs-quarters Squash Honeydew melon Black bean, in a cup
black Leeks spaghetti Jackfruit Bouillon, any type
cannellini Lentils summer Kiwifruit Broth, any type
garbanzo Lettuce winter Kumquats Cabbage
green Lotus root zucchini Loganberries Chicken vegetable mix, in a cup
kidney Malanga Squash leaves Loquats Chicken, without matzo balls (broth only)
lima Mixed vegetables Stir-fry vegetables, without sauce, frozen Lychees (litches) Court bouillon
navy Mushrooms Succotash Mandarin orange Escarole, canned (ready-to-serve)
pinto dried Sweet potato leaves canned, unsweetened Gazpacho, canned
refried, fat-free fresh Taro fresh made with water
soy Okra Taro leaves Mango ready-to-serve
white Olives Tomato paste, canned Melon (all types) Lentil
Bean sprouts Onion Tomato puree, canned Mulberries Lentil mix, in a cup
Beets Parsley Tomatoes Nectarine Lentil with ham, canned, ready-to-serve
Broccoli Parsnips Turnips Orange Manhattan clam chowder, canned (made
Brussels sprouts Peas Water chestnuts Papaya with water)
Cabbage, all varieties black-eyed (cowpeas) Watercress Passion fruit Miso
Cardoon chick Wax gourd (Chinese winter melon) Peach Onion mix
Carrot green Yam Pear Pea
Cauliflower snow Yam patty, frozen Persimmon Schav, canned
Celeriac split Yucca Pineapple Scotch broth
Celery sugar snap canned, unsweetened Split pea
Chard, Swiss Peppers, any type Fruits fresh frozen
Chicory (curly endive) Pico de gallo Plum in a cup
Canned fruit only packed in water or juice,
Chinese vegetables (prepared without Pimientos Pomegranate with ham, canned (made with water)
and drained. Dried fruits are not Core Foods.
oil) Plantain, baked or boiled Pomelo Tomato, canned
Fruit juices are not Core Foods.
Corn Poi Prickly pear (cactus pear) made with fat-free milk
baby Potatoes Apple, fresh made with water
Quince
kernels baby Applesauce, unsweetened Vegetable
Raspberries
on the cob bliss Apricot, canned, unsweetened Vegetable beef, canned (made with
Rhubarb
Cucumber new Apricot, fresh water)
Soursop (guanabana)
Daikon O’Brien, frozen (prepared without fat) Banana Vegetable mix
Starfruit (carambola)
Edamame red Berries, mixed Strawberries
Eggplant sweet Bittermelon (balsam-pear pods) Sweetsop (sugar apple) Starches, Grains, and
Endive white Blackberries Tamarinds Cereals
Escarole Pumpkin Blueberries Tangelo Any wholegrain cereal without added sugar,
Fennel (anise, sweet anise, or finocchio) Pumpkin leaves Boysenberries Tangerine nuts or dried fruit. Cold cereal is limited to
Fiddlefern (fiddlehead greens) Radishes Breadfruit Watermelon one meal a day and must be eaten with
Garlic Rutabaga Cantaloupe
fat-free milk or fat-free plain yogurt. Whole
Giardeniera (vegetable medley, without Casaba melon
 Core Food list Page 2 of 3

wheat pasta or brown rice or potatoes is New York steak, trimmed Game Meats Eel Seitan
limited to once meal a day. Bread is not a Porterhouse steak, trimmed Choose visibly lean cuts and trim any excess Flounder Tempeh
Core Food. Round steak or roast, trimmed fat. (At the meat case, look for cuts from the Grouper Textured vegetable protein
Barley Round tip steak and roast, trimmed loin, round and leg.) Haddock Tofu
Buckwheat Sirloin steak, trimmed Halibut low-fat
Buffalo
Bulgur Steak, lean (round or loin cuts), trimmed Herring regular, firm
Elk
Cereal, cold Strip sirloin, trimmed Lobster regular, soft
Ostrich
100% bran cereal T-bone steak, trimmed Lomi lomi salmon Vegetarian burgers
Venison
puffed, whole-grain Tenderloin roast and steak, trimmed Lox black bean, frozen
shredded wheat Top loin steak, trimmed Organ Meats Mackerel fat-free, frozen
other whole-grain cereals without Top sirloin roast, trimmed Beef Mahimahi (dolphinfish) frozen
added sugar, nuts, or dried fruit Tongue heart Mussels Vegetarian ground “meat,” frozen
Cereal, cooked (hot) Pork kidney Oysters
grits, corn Canadian-style bacon liver Perch Egg Products
oatmeal, instant, plain Center loin, trimmed tripe Pike Egg substitute
other whole-grain cereals without Ham, lean, trimmed or any other variety Poke, ahi or tako fat-free
added sugar or nuts Lean cuts, trimmed Chicken Pollock regular
Cornmeal (polenta) Leg, trimmed giblets Pompano Egg white
Couscous Loin, trimmed gizzard Rockfish Egg, whole
Hominy, whole Sirloin, trimmed heart Salmon
Kasha (buckwheat groats) Tenderloin, trimmed liver Sardines, canned in tomato sauce Milk Products
Macaroni, whole-wheat Top loin, trimmed or any other variety Sashimi, any type Items marked u: count towards your milk
Pasta, whole-wheat Lamb Scallops servings. Items marked n: limit to one per
Lamb Shark
Popcorn sweetbreads day – in total..
Lean cuts, trimmed Shrimp
plain, air-popped or any other variety
Leg, trimmed Skate Cheese, cottage, fat-free u
reduced-fat (94% fat-free), microwave Pork
Loin, trimmed Smelt Cheese, hard or semisoft, fat-free u
popped chitterlings
Sirloin chop, trimmed Snapper Cheese, pot
Quinoa kidney Cheese, ricotta, fat-free
Rice Veal sweetbreads Sole
Lean (round and loin cuts), trimmed Cocoa, hot, instant, sugar-free, fat-free n
brown or any other variety Squid
Leg, trimmed Dairy shake, reduced-calorie u n
wild Poultry, any variety Swordfish
Loin, trimmed Milk
Rolled oats Veal Tilapia
Round, trimmed evaporated, fat-free
Spaghetti, whole-wheat sweetbreads Trout
Sirloin, trimmed fat-free u
Starchy vegetables (e.g., peas, corn) or any other variety Tuna
instant nonfat dry powder
Poultry Whitefish
Pudding, fat-free, sugar-free mix (made
Lean Meats Chicken Fish and Shellfish Whiting
with fat-free milk) u
Trim any visible fat before preparing and breast, without skin Canned varieties must be packed in water, Sour cream, fat-free
Meat Substitutes
remove skin before eating. Ground beef with broiler or fryer, meat only, roasted broth or tomato juice (not packed in oil). Weight Watchers® Smoothies u n
Dried beans
no more than 7% fat or ground turkey or canned Abalone Yogurt, plain, fat-free u
black
ground chicken is limited to one meal a day. dark meat, without skin and bone Bass, striped cannellini
Processed meats such as deli products and drumstick, without skin Bluefish cowpeas (black-eyed peas) Dairy Substitutes
hot dogs are not Core Foods. ground Calamari, grilled Soy cheese
garbanzo
Beef thigh, without skin Carp fat-free
kidney
Bottom and top round, trimmed white meat, without skin and bone Catfish regular
lima
Bottom and top sirloin, trimmed Cornish hen, without skin Caviar or any type fish roe Soy milk, unflavored
navy
Cube steak, trimmed Duck, domestic, without skin Clam juice Soy yogurt (plain unsweetened)
pinto
Eye round roast, trimmed Turkey Clams refried, fat-free
Flank, trimmed canned Cod soy Oils
Filet mignon, trimmed dark meat, without skin Crab Two tsp of olive, canola, safflower, sunflower
white
Ground beef with no more than 7% fat ground Crab, imitation or flaxseed oil should be included each day.
Lentils
KC strip, trimmed white meat, without skin Crayfish Use your weekly POINTS Allowance for any
Quorn
Lean cuts, trimmed Dried additional oil used.
 Core Food list Page 3 of 3

Canola oil Pico de gallo

Flaxseed oil Salsa, fat-free
Margarine, fat-free Soy sauce (shoyu)
Mayonnaise, fat-free Spices
Nonstick baking spray Steak sauce
Nonstick cooking spray Sugar substitutes
Olive oil Taco sauce
Safflower oil Teriyaki sauce
Salad dressing, creamy, fat-free Vinegar
Salad dressing, Italian-type (not creamy), Worcestershire sauce
fat-free
Sunflower oil Extras
Gelatin
Beverages fruit-flavored, sugar-free
Beverages containing alcohol are not Core unflavored
Foods. Gum, chewing, sugarless
Weight Watchers® Fruities
Cappuccino, made with fat-free milk
Club soda
Coffee
black, without sugar
decaffeinated, black, without sugar
Coffee substitute or cereal beverage
powder
Diet soft drinks, any flavor
Latte, made with fat-free milk
Mineral water
Seltzer, unsweetened
plain
flavored
Tea
black, without sugar
decaffeinated, black, without sugar
Water

Condiments
Baking powder
Baking soda
Bean dip, fat-free
Black bean sauce
Capers
Chives
Cocktail sauce, store-bought
Extracts
Flavorings
Herbs
Horseradish
Hot sauce (pepper sauce)
Ketchup
Lemon juice
Lime juice
Miso
Mustard