3 Celery Stalks
1 Fruit-Flavored Sugar-Free Popsicle
1/2 cup Sugar-Free Gelatin
Up to 3 pieces of Sugar-Free Gum or Mints
2 Dill Pickle Spears (or sugar free variety)
2 ounces Pickled Oriental Radish
2 tablespoons PB2
10 Whole Almonds
7 Halves of Walnuts
20 Pistachios
Try to keep nut snacks to a minimum.
Condiment vs. Healthy Fat Calculations:
The serving of an item that is equal to 1 gram of carbohydrate can count as 1 condiment option.
The serving of an item that is <5 grams of fat and <6 grams of carbohydrates can count as one healthy fat option.
EXAMPLE:
Laughing Cow:
1 wedge Laughing Cow Cream Cheese = 1 fat serving
1 wedge Original Laughing Cow cheese = 1 fat serving
2 wedges Laughing Cow Light varieties = 1 fat serving
1 wedge Laughing Cow Light (a flavor with 1 g carb/wedge) = 1 condiment
1 piece Mini Babybel, Light (Original) = 1 fat serving.
10 pieces (approximately 47 grams) Laughing Cow Light Gourmet Cheese Bites = 1 fat serving
Healthy Fat Servings:
Canola oil: 1 tsp
Flaxseed oil: 1 tsp
Grapeseed oil: 1 tsp
Olive oil: 1 tsp
Peanut oil: 1 tsp
Safflower oil: 1 tsp
Benecol® Light: 1 Tbsp
Light mayonnaise: 1 Tbsp
Almonds: ½ oz
Avocado: 1-½ oz
Half and half: 3 Tbsp
Hazelnuts: ½ oz
Light margarine: 1 Tbsp
Olives: 1-½ oz
Peanuts: ½ oz
Pistachios: ½ oz
Regular cream cheese: 1 Tbsp
Regular mayonnaise: ½ Tbsp
Smart Balance® Light: 1 Tbsp
Walnuts: ½ oz
Butter: ½ Tbsp Margarine: 1 tsp
______________________________________________________
Salad dressing should contain about 5 grams of fat and less
than 6 grams of carbohydrate per serving to count as a Healthy
Fat Serving. The following salad dressings meet the guidelines
for one Healthy Fat Serving. Be mindful of your total daily
carbohydrate intake when you use these salad dressings.
Hidden Valley®:
2 tblsps per fat serving
1 tblsp per fat serving
Newman’s Own® Lighten Up:
2 tblsp per fat serving
Newman’s Own®:
1 tblsp per fat serving
Newman’s Own® Light:
2 tblsp per fat serving
Kraft® Light Done Right:
2 tblsp per fat serving
Kraft®:
1 tblsp per fat serving
Annie’s® Naturals:
2 tblsp fat per serving
1 tblsp per fat serving
Wish-Bone®:
2 tblsp per fat serving
________________________________________________________
Kraft Free Singles:
1 slice = 2 condiments (The sodium content is quite high, be careful using them)
Egg Beaters or All Whites
I Can’t Believe it’s Not Butter spread and spray
Almond Breeze Unsweetened or
Silk Unsweetened
Sugar Free Coffee Creamer
Tea (unsweetened)
Cottage Cheese
Laughing Cow Cheese wedges (low calorie)
Parmesan cheese
Mozzarella cheese
Cucumbers
Yellow squash
Spaghetti squash
Zucchini
Eggplant
Celery
Cabbage
Okra
Spinach
Cauliflower
Lettuce, Spinach or salad mix w/o carrots
Tomatoes
Mushrooms
Avocado
Olives
Almonds
Pistachios
Extra Virgin Olive Oil or Grapeseep Oil
Mt Olive Pickles sweetened with Splenda or
Dill Pickles
Picsweet frozen steamables:
Green beans, asparagus, broccoli and
snow peas (sparingly)
Water
ICE zero calorie beverages or
Fruit Water zero calorie beverages
Rotel Tomatoes
Sugar Free Jello
Sugar free gum
Sugar free pancake syrup
Lean Meats:
Beef, Pork, Chicken, Turkey etc.
Seafood:
Shrimp, Crab, Fish,
Crawfish, etc.
Tofu
Lower Carbohydrate
1 Cup Portions (fresh/raw)
Chicory Greens
Collards
Endive
Lettuce (green leaf, iceberg, butterhead, romaine)
Malabar Spinach
Mustard Greens
Mustard Spinach
New Zealand Spinach
Spinach
Spring Mix
Watercress
1/2 Cup Portions
Arugula
Celery
Cucumbers
Beet Greens
Dandelion Greens
Escarole
Jalapeno
Nopales
Radishes
Sprouts (mung bean, alfalfa)
Swiss Chard
Turnip Greens
White Mushrooms
Moderate Carbohydrate
1/2 Cup Portions
Asparagus
Cabbage
Cauliflower
Cooked Spinach
Eggplant
Fennel Bulb
Kale
Portabella Mushrooms
Straw Mushrooms
Summer Squash (scallop or zucchini)
Higher Carbohydrate
1/2 Cup Portions
Broccoli
Chinese Broccoli
Chinese Cabbage
Collard Greens (cooked)
Green Beans
Hearts of Palm
Jicama (cooked)
Kohlrabi
Leeks
Mustard Greens (cooked)
Napa Cabbage
Okra
Peppers (any color)
Radish, Oriental
Red Cabbage
Sauerkraut
Savoy Cabbage
Scallions (raw)
Snow Peas
Spaghetti Squash
Summer Squash (crookneck or straight)
Swamp Cabbage
Swiss Chard (cooked)
Tomatoes (red, ripe)
Turnips
Wax Beans
Other Green Options
Shirataki Noodles 4 ounces
Each section is broken down into sub-sections. As each sub-section goes down, the carbohydrate content rises. Keep in mind, carbohydrates must be below 15 grams.
Leanest
14 Egg whites
2 cups Eggbeaters
2 cups AllWhites
1 1/2 cups 1% Cottage Cheese
2 Boca Meatless Burgers Original
2 Morningstar Grillers Vegan Burgers
2 Boca Grilled Vegetable Burgers
Leaner
2 whole eggs + 4 egg whites
2 whole eggs + 1 cup Eggbeaters
6 ounces (1 1/2 cups shredded) Low-fat cheese
6 Morningstar Veggie Sausage Links
15 ounces Mori-Nu Extra Firm Tofu
3 Morningstar Veggie Sausage Patties
24 Morningstar Meal Starters Chik’n Strips
2 cups Morningstar Meal Starters Sausage Style Recipe Crumbles
2 cups Morningstar Meal Starters Grillers Recipe Crumbles
1 1/2 cups 2% Cottage Cheese
Lean
3 whole eggs
4 ounces (1 cup shredded) Moderate-fat Cheese
4 ounces Goat Cheese, Low Fat
2 Morningstar Grillers Prime Veggie Burgers
8 ounces Part-skim Ricotta cheese
15 ounces Mori-Nu Firm Tofu
3 Boca Cheeseburger Patties
2 Boca All-American Flame Grilled Burgers
2 Morningstar Tomato & Basil Pizza Burgers
2 Morningstar Grillers Original Burgers
15 ounces Mori-Nu Soft Tofu
12 Trader Joe’s Meatless Meatballs
Leanest = 7 ounce portion (cooked weight) plus 2 Healthy Fats
Alligator (cooked)
Buffalo
Catfish
Cod
Crab
Crayfish (cooked)
Cusk (cooked)
Deer
Elk
Flatfish (cooked)
Flounder or Sole
Frog Legs (cooked)
Ground turkey or other meat at least 98% lean
Grouper
Haddock
Lobster
Mahi Mahi
Monkfish (cooked)
Moose (cooked)
Orange Roughy
Ostrich, tip, trimmed (cooked)
Perch (cooked)
Pike (cooked)
Scallops
Shrimp
Squid (cooked) 9 ounces!
Striped Bass (cooked)
Tilapia
Tuna (Yellowfin Steak or canned in water)
Wahoo (Ono) fish (cooked)
Whiting (cooked)
Young Duckling (cooked)
Leaner = 6 ounce portion (cooked weight) plus 1 Healthy Fat
Black Bass (cooked)
Butter Fish (cooked)
Chicken breast or white meat, without the skin
Chicken Gizzards (cooked)
Conch (cooked)
Corvina (cooked)
Duck, wild (cooked)
Ground turkey or other meat 95-97% lean
Halibut
Mussels (cooked)
Quail (cooked)
Octopus (cooked)
Ostrich, top loin (cooked)
Rabbit, wild (cooked)
Sand Bass (cooked)
Shark (cooked)
Squirrel (cooked)
Sturgeon (cooked)
Swordfish
Tilefish (cooked)
Trout
Turkey light meat
Lean = 5 ounce portion (cooked weight) and no Healthy Fats
Bear (cooked)
Beef Liver (cooked)
Blue Fish (cooked)
Carp (cooked)
Chicken dark meat
Chilean Sea Bass (cooked)
Dove (cooked)
Duck, domesticated (cooked)
Eel (cooked)
Farmed Catfish
Ground turkey or other meat 85-94% lean
Ham (cooked)
Herring
Lamb
Lean Roast
Lean Steak
Mackerel
Ox Tail (cooked)
Pheasant (cooked)
Pork Chop
Pork Tenderloin
Rabbit, domestic (cooked)
Rainbow Trout (cooked)
Salmon
Sardines (cooked)
Tuna (Bluefin Steak)
Turkey dark meat
Whitefish (cooked)
Yellow Tail (cooked)
Fish – fillets and steaks, 10 ounces raw = 7 ounces cooked
Fish – whole, dressed, 1.625 pounds raw = 7 ounces cooked
Lobster, meat only, 1.75 pounds raw = 7 ounces cooked
Shrimp – Raw, in shell, 13 ounces raw = 7 ounces cooked
Shrimp – Raw, peeled and cleaned, 11.2 ounces raw = 7 ounces cooked
Chicken – Breast, white meat, 9.1 ounces raw = 6 ounces cooked
Turkey – Breasts, whole, skinless, 10.5 ounces raw = 6 ounces cooked
Beef – Ground, 85% lean, 6.25 ounces raw = 5 ounces cooked
Chicken – Thigh, dark meat, 10 ounces raw = 5 ounces cooked
Lamb – Chops, 11 ounces raw = 5 ounces cooked
Lamb – Roast, leg, boneless, 8.2 ounces raw = 5 ounces cooked
Lamb – Roast, leg, with bone, 11.1 ounces raw = 5 ounces cooked
Pork – Chops, loin, with bone, 12.2 ounces raw = 5 ounces cooked
Roast – Chuck, pot roast, boneless, 7.14 ounces raw = 5 ounces cooked
Steak – Tenderloin, trimmed, 5.5 ounces raw = 5 ounces cooked
Steak – Sirloin, boneless, 6.7 ounces raw = 5 ounces cooked
Steak – Flank, 7.46 ounces raw = 5 ounces cooked
Steak – Ribeye, 6.85 ounces raw = 5 ounces cooked
Steak – Round, bottom, boneless, 7.14 ounces raw = 5 ounces cooked
Steak – Rump, boneless, 8 ounces raw = 5 ounces cooked
Turkey – Ground, 5.9 ounces raw = 5 ounces cooked
Preparing for the first day
Tomorrow is the day! You are probably very excited to get started – and
maybe a little apprehensive, too. Here are a few tips that will make the first
day easier for you and ease your anxiety a little bit.
food box. Get it out and read it carefully. This is your instruction manual that
you will refer to time and time again.
Take the online Health Assessment Quiz on your health coach’s website.
This will give us a benchmark of your starting point.
foodstuffs that are not allowed on your plan: chips, candies, ice cream, wine,
cheese, dairy products, cakes, breads, crackers, fruit, you get the idea.
Sure, I know you’re determined – but at 3:00 PM tomorrow afternoon you might not
be feeling quite so sure of yourself! So make it easy on yourself and get it out
of the house – NOW.
Put family members on notice that they will have to eat their favorites out of the house and out of your sight – at least for the next two weeks until you get your routines well-established.
your health coach’s website or on this website under the recipes category.
Go to the store tonight and get what you need to prepare your L&G tomorrow.
Keep it simple: 5-7 ounces of grilled lean beef, chicken or fish, and 3 servings of
non-starchy vegetables. That’s it. See your Lean & Guide for details.
them in a zip lock bag. Just pick up the bag and take it on the way out the
door (you’ll have that extra meal in case you are hungry or get delayed
for lunch).
really sorry if you don’t do this. After you lose weight – And You Will – it will be
too late. Do it now! Having this picture will be inspirational!
shower. This will be your starting weight, and although it’s discouraging – it
will be the last day you see that number on the scale. : ) Send it to your health
coach.
now. We recommend that you wait until your body adjusts to the lower
calorie intake, or about three weeks. If you ARE currently exercising, you will
need to cut that in HALF, both duration and intensity. No huffing and puffing
and no going over 45 minutes.
Finally, Get a good night’s rest.
My Team My Health 
Recent Comments