Weight Watchers CORE Plan

Biggest Loser Challenge Week 1

  • Starting Weight: 226.6 pounds
  • Week 1 Weight: 224.8 pounds
  • Total Weight Lost: 1.8 pounds

Woop Woop!  1.8 pounds lost!  A great first week.  Last week I really focused on counting my calories and feel good moving forward.


As I wasn’t able to type up my weekly plan yesterday it game me the opportunity to look at what I ate on Monday without a plan.  Without my plan I ate a lot of carbs and didn’t incorporate any green vegetables into my diet.  This is one of the reasons why I love planning out my meals ahead of time as I’m able to balance my diet out.  My diet is not perfect by any means, but I do strive to balance what can often be unbalanced (carb heavy).

Workout Breakfast Lunch Dinner Plans
Monday 4 mile run Bagel thin with pumpkin spice cream cheese, banana Leftover brown rice with corn and beans, apple, cashews Leftover brown rice with corn and beans, granola Monday Night Football: Redskins vs. Cowboys
Tuesday Weight Lifting Bagel thin with pumpkin spice cream cheese, apple Leftover chili with 1 slice cornbread Salad of some sort Biggest Loser and Graduate Work
Wednesday 3 mile run Bagel thin with pumpkin spice cream cheese, banana Lunch at work (salad bar) ? Happy Hour/Dinner with Becky and Dana
Thursday Weight Lifting Bagel thin with pumpkin spice cream cheese, apple Leftover chili Salad with oven roasted salmon Graduate Work
Friday 30 mins easy Bagel thin with pumpkin spice cream cheese, banana Salad with oven roasted salmon ? Graduate Work

This made me think about my diet when I lost 50 pounds back in 2006-2007.  As a Weight Watchers member, I decided to go on their CORE plan instead of counting POINTS.

The Weight Watchers CORE plan 

Meat and Meat Substitutes

  • Lean beef, lamb, pork and veal (loin or round)
  • Ground beef (7% fat or less)
  • Organ meats fresh, frozen or canned
  • Poultry – Chicken and turkey, no skin
  • Ground chicken or turkey, once a day only
  • Fish and shellfish, fresh, frozen, or canned, any variety as long as it is not packed in fat or oil
  • Tofu, any type
  • Frozen veggie burgers
  • NO deli meats or hot dogs

Eggs, Dairy & Cheese

  • Whole eggs or whites
  • Eggbeaters and other egg substitutes
  • Fat-free milk, cheese and sour cream
  • Soy milk and soy cheese
  • Plain fat-free yogurt


  • Any fresh, frozen or canned fruit (no added sugar; canned must be packed in water or juice (not syrup)
  • No juice
  • Unsweetened applesauce
  • No Dried fruits


  • Any fresh, frozen or canned veggies (includes corn, beans, and lentils— see below for potatoes)

Cereal and Grain

  • Cream of Wheat, oatmeal and such
  • Other whole grains, such as quinoa, barley, grits, cornmeal, couscous, etc.
  • All-grain cereal (puffed wheat or rice, shredded wheat, and all bran cereals with no added sugar) with fat-free milk or soymilk — Once a day
  • Whole-wheat pasta, brown rice OR potatoes (any variety)– Once a day

Fats, Oils

  • 2 teaspoons daily


  • Soups made out of CORE foods (lentil, split pea, french onion soup)
  • No cream based soups


  • Coffee (without sugar)
  • Tea (without sugar)
  • Diet soft drinks
  • Club soda
  • Seltzer (plain or unsweetened)
  • Water or mineral water


  • No-calorie sweeteners like Splenda, Stevia, or Equal
  • Seasonings and herbs, without added sugar
  • Fat-free salad dressing
  • Fat-free margarine
  • Fat-free mayonnaise
  • Extracts and flavorings

The key to the CORE program is learning to listen to your body.  All of the foods listed are “unlimited” except where noted (brown rice, whole wheat pasta, and potatoes for example) so it really comes down to knowing when you’re hungry, understanding how hungry you are, and stopping when you’re satisfied.

A lot of people hated this program but I absolutely loved it.  It was quite the transition for me, as it removed processed foods from my diet… but was that really a bad thing?  Over the past 4 years I have incorporated processed foods back into my diet, like granola bars, peanut butter, bread, bagels, etc..  Processed foods are “easy” but I can’t say I need them or can’t live without them.

Here’s what a day on the CORE program looked like for me:

Breakfast Lunch Snack Dinner
2 egg omelet with diced mushrooms, onions, and bell peppers Salad with lettuce, pinto beans, diced baked chicken breast, salsa, and fat free sour cream Piece of fruit and/or oatmeal Whole wheat pasta with roasted tomatoes and ground turkey



  1. says

    I lost almost 20 pounds doing Weight Watchers the summer of 2007 (and I’m secretly on it again right now). I was one of the people who couldn’t do the core plan. It’s cool to read your meal planning. I wish I was so diligent. Congrats on the -2 pounds and I hope you have a great second week!

  2. Diana says

    I know that on the core plan you get the 35 points a week and more if you workout, but how do you calculate the extra points???

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>