Vegetables:

Fresh, frozen, or canned (without added sauce, fat or sugar)

Tomato past, puree and sauce

 

Fruits

Fresh, frozen or canned (without added sugar)

Unsweeted applesauce

 

Does not include dried fruits or fruit juices.  Canned fruit must be packed in water or juice (not syrup), and drained before eating.

 

Soups

Fresh, canned, frozen or homemade soups made only with Core foods

Bean soup (e.g. lentil, split pea)

Bouillon

Broth-based soup

Tomato soup (with no added cream or milk)

 

Does not include cream-based soups

 

Starches, Grains and Cereals

Barley

Buckwheat

Bulgur

Cornmeal (polenta)

Couscous

Kasha

Popcorn (air-popped or 94% fat-free microwave)

Quinoa

Rolled oats

Starchy vegetables (eg, 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 one meal a day and must be eaten with fat-free milk or fat-free plain yogurt.

 

Whole-wheat pasta, brown rice or potatoes are limited to one meal a day.

 

Lean Meats, Poultry, Fish, Meat Substitutes, and Egg Products

 

Beef

Bottom and top round roast

Bottom and top sirloin steak

Eye round roast

Flank steak

Filet mignon

Organ meats

Round steak

Round tip steak and roast

Sirloin steak

T-bone steak

Tenderloin roast and steak

Top loin steak

Top sirloin roast

 

Lamb

Leg roast

Loin chop or roast

Organ meats

Sirloin chop

 

Pork

Canadian-style bacon

Ham, lean

Loin chop or roast

Organ meats

Sirloin chop

Sirloin cutlet

Tenderloin roast

 

Veal

Cutlet

Loin chop or roast

Organ meats

Round steak

Sirloin steak

 

Choose visibly lean cuts and trim excess fat.  Ground beef, turkey or chicken is limited to one meal a day.

Does not include processed meats such as deli products or hot dogs.

 

Poultry

Fresh, frozen or canned chicken or turkey

Organ meats

 

Fish and Shellfish

Fresh, frozen or canned, any variety (canned may not be packed in oil)

 

Meat Substitutes

Dried beans and lentils

Tofu, any type

Vegetarian burgers, frozen

 

Egg Products

Egg, whole

Egg substitutes

Egg whites

 

Milk Products and Dairy Substitutes

Fat-free cheese

Fat-free cottage cheese

Fat-free milk

Fat-free, sugar-free pudding

Fat-free sour cream

Fat-free plain yogurt

 

Soy milk (plain)

Soy cheese

Soy yogurt (plain)

 

Oils, Condiments and Extras

Fat-free salad 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

Ketchup

Lemon juice

Lime juice

Mustard

Salsa (fat free)

Soy sauce (shoyu)

Spices

Steak sauce

Sugar substitutes

Taco sauce

Teriyaki sauce

Vinegar

Worcestershire sauce

 

Extras

Gelatin (unflavored and sugar-free flavored)

Weight Watcher Fruities

 

Beverages

Coffee (w/out sugar)

Tea (w/out sugar)

Diet soft drinks

Club soda

Seltzer (plain or flavored, unsweetened)

Water or mineral water

 

Beverages containing alcohol are not Core foods.