XOXO

Well first, It's not unlimited. You eat enough to feel full and sated...you can't eat a whole chicken!

They are lean meats, non-fat dairy, skinless poultry, veggies-not veggie juice, fruits-not fruit juices, one serving of whole grain ie (brown rice, bulgar) or a baked potato. Puffed cereals-no added sugar (one serving a day) must be with milk so you don't pick at the cereal all day. Lentils, beans and legumes, not creamy soups, in fact most of the au bon pain soups are core! All fish and shellfish. What's not on it...bread (because it's processed and pasta and white rice ( )

I have an online subscription so I will try to cut and paste the general Core food list.

The Core Foods are nutritious and include all food groups. Use the overview below to help guide your food choices.

The detailed pages that follow will show you the specific food items on the list. To review a particular category, just select it from the navigation on the right side of the page.

VEGETABLES:

What's Included


Fresh, frozen or canned (without added sauce, fat or sugar)Tomato paste, puree and sauce


Details


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


FRUITS:

What's Included


Fresh, frozen or canned fruits (without added sugar)


Details


Canned fruit must be packed in water or juice (not syrup) and drained before eating


Unsweetened applesauce is a Core Food, but sweetened applesauce is not


Dried fuits are not Core Foods


Fruit juices are not Core Foods


SOUPS:

What's Included


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


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


Bouillon


Broth-based soup


Tomato soup


Details


Cream soups are not Core Foods


FAT-FREE DAIRY PRODUCTS AND DAIRY SUBSTITUTES:

What's Included


Fat-free milk, cheese and sour cream


Soy milk, cheese and yogurt (plain)


Details


Weight Watchers Smoothies or fat-free, sugar-free instant hot cocoa or reduced-calorie dairy shakes is limited to once a day


EGG AND EGG SUBSTITUTES:

What's Included


Whole eggs, egg whites and egg substitutes


READY-TO-EAT COLD CEREAL:

What's Included


Puffed wheat, puffed rice, shredded wheat, and 100% bran cereals that do not contain added sugar


Details


Cold cereals are limited to one meal a day and must be eaten with fat-free milk or fat-free plain yogurt


COOKED (HOT) CEREAL:

What's Included


Cooked (hot) cereal


Details


Any plain variety that does not contain added sugar


GRAINS AND STARCHES:

What's Included


Whole-wheat pasta, brown rice, potatoes, and grains


Starchy vegetables (e.g., peas, corn)


Details


Whole-wheat pasta or brown rice or potatoes is limited to one meal a day


LEAN MEAT, POULTRY, FISH AND MEAT SUBSTITUTES:

What's Included


Beef, lamb, pork and veal:


At the meat case look for cuts from the 'loin,' 'round,' and 'leg'


Organ meats


Poultry – Chicken and turkey:


Fresh, frozen, or canned.


Organ meats (e.g., chicken livers)


Fish and shellfish:


Fresh, frozen, or canned, any variety


Meat substitutes:


Dried beans and lentils


Tofu, any type


Vegetarian burgers, frozen


Details


Beef, lamb, pork and veal:


Choose visibly lean cuts and trim any excess fat


Ground beef with no more than 7% fat or ground turkey or ground chicken is limited to one meal a day


Processed meals 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


Fish and shellfish:


Canned varieties must be packed in water, broth, or tomato juice (not packed in oil)


OILS AND CONDIMENTS:

What's Included


Fat-free salad dressings


Fat-free margarine


Fat-free mayonnaise


Nonstick cooking or baking spray


Extracts, flavorings, and herbs


Select other condiments and extras


Details


Include 2 teaspoons of olive, canola, safflower, sunflower, or flaxseed oil each day


BEVERAGES:

What's Included


Coffee (without sugar)


Tea (without sugar)


Diet soft drinks


Club soda


Seltzer (plain or flavored, unsweetened)


Water


Details


Beverages containing alcohol are not Core Foods