Helpful Food Lists for Various Protocols Donna Reish donnareish.com/coaching List 1: Weight Watchers Blue Free Foods List The following two pages contain the "Blue" WW Free Foods List by categories of foods. That means that this is the list of foods that people who follow the WW Blue Plan can eat throughout the day without counting them in their points. (This does not mean they are calorie-free, but rather that they are nearly fat-free and real—which is why WW encourages its adherents to eat from it.) This list is not for WW people only! This list is a great starting point for anyone wanting to eat more real foods—and especially for those wanting to eat a lower fat protocol. First, it is a great list to have at your finger tips to grab a lower calorie/low fat food item(s) when you are going out for dinner or having pizza night, etc., later that day. Second, it is a great list to start with and then add your favorite lower calorie foods to it. Again, another list to grab lower calorie foods from. There are some empty categories given for you to use. This is because the original Free Food list doesn’t have any fat to speak of (except for egg yolks). If you want to use this to create your own healthy food list, you can add foods to the other categories as well. donnareish.com/coaching List 1: Weight Watchers Blue Free Foods List BEANS AND LEGUMES (FATS/FAT-PROTEIN COMBOS) FISH/SHELLFISH (cont’d) Adzuki beans Sturgeon Alfalfa sprouts Swordfish Bean sprouts Tilapia Black beans Trout Black-eyed peas Tuna Cannellini beans Turbot Chickpeas _________________ Wahoo Edamame _________________ Whitefish Fava beans (canned fish) Great Northern beans _________________ Hominy FISH/SHELLFISH _________________ Kidney beans Abalone _________________ Lentils Alaskan king crab _________________ Lima beans Anchovies, in water Lupini beans Arctic char _________________ Navy beans Bluefish _________________ Pinto beans Branzino _________________ Refried beans, canned, fat-free Butterfish _________________ Soy beans Canned tuna, in water _________________ _________________ Carp _________________ _________________ Catfish Caviar _________________ _________________ (BEEF) Clams _________________ Cod Crabmeat, lump _________________ Crayfish Cuttlefish FRUITS _________________ Dungeness crab Apples _________________ Eel Applesauce, unsweetened Fish roe Apricots, fresh Flounder Bananas CHICKEN & TURKEY BREAST Grouper Blackberries Ground chicken breast Haddock Blueberries Ground turkey, 98% fat-free Halibut Cantaloupe Ground turkey breast Herring Cherries Skinless turkey breast Lobster Clementine (Dark meat chicken) Mahi mahi Cranberries, fresh (Other chicken) Monkfish Dragon fruit (Skin on chicken) Mussels Figs, fresh (turkey bacon, sausage, kielbasa, etc.) Octopus Frozen mixed berries, unsweetened _________________ Orange roughy Fruit salad, unsweetened _________________ Oysters Grapefruit Perch Grapes Pike Guava (COMBINATION FOODS) Pollock Honeydew _________________ Pompano Kiwi _________________ Salmon Kumquats _________________ Sardines, canned in water or sauce Lemons _________________ Sashimi Limes Scallops Mangoes Sea bass Meyer lemons CONDIMENTS & SAUCES Sea cucumber Nectarines Sea urchin Oranges Shrimp Papayas Smelt Peaches Smoked haddock Pears Smoked salmon Persimmons _________________ Smoked sturgeon Pineapples _________________ Smoked trout Plums Smoked whitefish Pomegranates EGGS Snails Pimento Egg substitute Snapper Raspberries Egg whites Sole Star fruit Egg yolks Squid Strawberries Eggs Steelhead trout Tangerines _________________ Striped bass Watermelon (continued) _________________ List 1: Weight Watchers Blue Free Foods List (continued) (GRAINS) VEGETABLES (NON-STARCHY) VEGETABLES (NON-STARCHY) (cont’d) Acorn squash Shallots Artichoke hearts, no oil Spaghetti squash Artichokes Spinach Arugula String beans Asparagus Summer squash Baby corn Swiss chard _________________ Bamboo shoots Tarragon _________________ Basil Thyme Beet greens Tomatillos Beets Tomato puree, canned (DAIRY) Bok choy Tomato sauce, canned Greek yogurt, plain, nonfat Broccoli Tomatoes Plain yogurt, nonfat Broccoli rabe Turnips Quark, plain, up to 1% fat Broccoli slaw Water chestnuts Soy yogurt, plain Brussels sprouts Wax beans _________________ Butter/bibb lettuce Zucchini _________________ Butternut squash _________________ Cabbage Canned simintos Carrots (PORK & OTHER) Cauliflower (bacon) Cauliflower rice (chops) Celery (loin) Chives (roasts) Cilantro (sausage) Coleslaw mix (some pork cold cuts) Coleslaw greens _________________ Cucumber _________________ Eggplant Endive Escarole (SAUCES, etc) Fennel _________________ Frozen stir-fry vegetables, no sauce _________________ Garlic _________________ Ginger Green leaf lettuce _________________ Hearts of palm Iceberg lettuce TOFU & TEMPEH Jicama Firm tofu Kale Silken tofu Kohirabi Smoked tofu Leeks Soft tofu Mint Tempeh Mixed greens _________________ Mushrooms _________________ Mustard greens Napa cabbage Nori (seaweed) VEGETABLES (STARCHY) Oak leaf lettuce Corn Okra Green peas Onions Parsnips Oregano Peas Parsley Split peas Pea shoots Succotash Peppers (Potatoes, white) Pickles, unsweetened (Potatoes, sweet) Pico de gallo Pumpkin Pumpkin puree Notes: The foods given here are from Radishes the 2020 WW Blue 200 Free Foods Red leaf lettuce List that are extremely low calorie. Romaine lettuce You can use this list to begin to create Rosemary your own Real Food List. Rutabaga Salsa, fat-free The Categories are for additions of Sauerkraut other foods by the user (though these Scallions will not necessarily be low fat or real). List 2: Real Foods List The following two pages contain the "Blue" WW Free Foods List by categories of foods in regular, non-italic, non-bold “Roman” font AND my own personal Real Food additions. You may use this list to help spark ideas for your Real Food List---knowing that the WW Free Foods are all nearly fat free/low calorie/real foods. My additions may or may not be “real” to you. Feel free to omit them, add more foods to the list, and use it to help you figure out how to begin eating more real foods. This list is helpful for someone who is counting calories and real foods (for example the Calorie Counting With 80/20 Real Foods protocol). It is not macro-specific (like the low carb or low fat one), but it is helpful for those who want to count calories while eating mostly real foods and for those who want to eat real foods cooked at home more often. It is simple. But effective when used consistently. donnareish.com/coaching List 2: Real Foods List BEANS AND LEGUMES CONDIMENTS & SAUCES FISH/SHELLFISH Adzuki beans (alfredo) Abalone Alfalfa sprouts (all seasonings) Alaskan king crab Bean sprouts (bbq) Anchovies, in water Black beans (dressing) Arctic char Black-eyed peas (ketch & mustard) Bluefish Cannellini beans (healthy mayo) Branzino Chickpeas (marinara) Butterfish Edamame (other sauces) Canned tuna, in water Fava beans (relish) Carp Great Northern beans (soy & soy sub) Catfish Hominy (pickles) Caviar Kidney beans (salsa) Clams Lentils LS Jelly Cod Lima beans LS PB Crabmeat, lump Lupini beans LS apple butter Crayfish Navy beans LS BBQ Cuttlefish Pinto beans LS Teriaki Dungeness crab Refried beans, canned, fat-free Eel Soy beans DAIRY AND NON DAIRY MISC Fish roe Greek yogurt, plain, nonfat Flounder (BEEF) Plain yogurt, nonfat Grouper (All roasts) Quark, plain, up to 1% fat Haddock (All steaks) Soy yogurt, plain Halibut (Ground Beef) (cheese) Herring (Beef sausage) (cream) Lobster (Beef cold cuts) (cream cheese) Mahi mahi (Tips & Misc.) (flavored yogurts-low sugar) Monkfish Salisbury Steak (half & half) Mussels Pizza Burger (LS smoothie) Octopus LS BBQ Beef (milk) Orange roughy LS Sloppies (non-dairy milks) Oysters (other yogurts-low sugar) Perch (sour cream) Pike CHICKEN & TURKEY BREAST Pollock Ground chicken breast SF frozen yogurt SF cream cheese desserts Pompano Ground turkey, 98% fat-free Salmon Ground turkey breast Sardines, canned in water or sauce Skinless turkey breast (FATS/FAT-PROTEIN COMBOS) Sashimi (Dark meat chicken) (all nuts) Scallops (Other chicken) (all seeds) Sea bass (Skin on chicken) (avocado) Sea cucumber (turkey bacon, sausage, kielbasa, etc.) (avocado oil) Sea urchin LS BBQ Chicken/meatballs (coconut oil) Shrimp (ghee) Smelt (COMBINATION FOODS) (lard/bacon grease) Smoked haddock Protein Pasta Comb entrée (olives) Smoked salmon Tuna Casserole Smoked sturgeon Smoked trout Chicken & bror (?) healthy rice EGGS Smoked whitefish Homemade pizza, subs, & Mexican Egg substitute Snails combos Egg whites Snapper Healthy Subs Egg yolks Sole Pizza “Cups” Eggs Healthy sausage gravy Squid Egg-Potato Skillet or casserole Steelhead trout Healthy torts—quesadillas, crisps, Mex {NOTES} Striped bass Pizza, etc. The regular font foods (not italic or paren- Sturgeon Prot noodles & beans thesized) are from the 2020 Blue Free Swordfish Chili Foods List. This is a good way to begin a Tilapia Soups Real Foods protocol as it starts with foods Trout Stews that are all real, healthy, and low calorie Tuna Homemade breakfast sandwich (and almost all non-fat). Turbot Healthy Pasta bake The parenthetical foods and categories Wahoo Potato Bake are additions of other healthy and real Whitefish foods that are not on the WW Free list and (canned fish) LF= Low Fat LS= Low Sugar are not fat free. The cursive foods and categories are my personal Real Food additions at the time of this publication. List 2: Read Foods List (continue) FRUITS TOFU & TEMPEH VEGETABLES (NON-STARCHY) (cont’d) Apples Firm tofu Leeks