Optional Snack List

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

oil and vinegar

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.



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

  • Light Buttermilk Ranch

1 tblsp per fat serving

  • Caesar
  • Garden Tomato & Bacon
  • Roasted Onion Parmesan
  • Savory Bleu Cheese
  • Southwest Chipotle

Newman’s Own® Lighten Up:

2 tblsp per fat serving

  • Sun Dried Tomato
  • Lime Vinaigrette
  • Balsamic Vinaigrette
  • Caesar
  • Red Wine Vinegar & Olive Oil


Newman’s Own®:

1 tblsp per fat serving

  • Balsamic Vinaigrette
  • Parmesan & Roasted Garlic
  • Family Recipe Italian
  • Olive Oil & Vinegar
  • Ranch


Newman’s Own® Light:

2 tblsp per fat serving

  • Italian
  • Sun Dried Tomato


Kraft® Light Done Right:

2 tblsp per fat serving

  • Raspberry Vinaigrette
  • Roka Blue Cheese
  • Italian



1 tblsp per fat serving

  • Buttermilk Ranch
  • Honey Dijon
  • Creamy Italian
  • CarbWell Classic Caesar

Annie’s® Naturals:

2 tblsp fat per serving

  • Light Goddess
  • Organic Buttermilk
  • Roasted Red Pepper Vinaigrette

1 tblsp per fat serving

  • Cowgirl Ranch
  • Organic Asian Sesame
  • Organic French



2 tblsp per fat serving

  • Romano Basil Vinaigrette
  • Light Asian with Sesame &Ginger Vinaigrette
  • Light Deluxe French
  • Light Thousand Island
  • Light Creamy Caesar
  • Mediterranean Italian


Kraft Free Singles:

1 slice = 2 condiments (The sodium content is quite high, be careful using them)


Typical Grocery List

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


Yellow squash

Spaghetti squash








Lettuce, Spinach or salad mix w/o carrots







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)


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.


Shrimp, Crab, Fish,

Crawfish, etc.




Healthy Green Options

 We are allowed any combination of 3 servings a day.

Lower Carbohydrate

1 Cup Portions (fresh/raw)
Chicory Greens
Lettuce (green leaf, iceberg, butterhead, romaine)
Malabar Spinach
Mustard Greens
Mustard Spinach
New Zealand Spinach
Spring Mix

1/2 Cup Portions
Beet Greens
Dandelion Greens
Sprouts (mung bean, alfalfa)
Swiss Chard
Turnip Greens
White Mushrooms

Moderate Carbohydrate

1/2 Cup Portions
Cooked Spinach
Fennel Bulb
Portabella Mushrooms
Straw Mushrooms
Summer Squash (scallop or zucchini)

Higher Carbohydrate

1/2 Cup Portions
Chinese Broccoli
Chinese Cabbage
Collard Greens (cooked)
Green Beans
Hearts of Palm
Jicama (cooked)
Mustard Greens (cooked)
Napa Cabbage
Peppers (any color)
Radish, Oriental
Red Cabbage
Savoy Cabbage
Scallions (raw)
Snow Peas
Spaghetti Squash
Summer Squash (crookneck or straight)
Swamp Cabbage
Swiss Chard (cooked)
Tomatoes (red, ripe)
Wax Beans

Other Green Options

Shirataki Noodles 4 ounces


Healthy Meatless Options

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.


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


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


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

Healthy Lean Options

Leanest = 7 ounce portion (cooked weight) plus 2 Healthy Fats

Alligator (cooked)
Crayfish (cooked)
Cusk (cooked)
Flatfish (cooked)
Flounder or Sole
Frog Legs (cooked)
Ground turkey or other meat at least 98% lean
Mahi Mahi
Monkfish (cooked)
Moose (cooked)
Orange Roughy
Ostrich, tip, trimmed (cooked)
Perch (cooked)
Pike (cooked)
Squid (cooked) 9 ounces!
Striped Bass (cooked)
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
Mussels (cooked)
Quail (cooked)
Octopus (cooked)
Ostrich, top loin (cooked)
Rabbit, wild (cooked)
Sand Bass (cooked)
Shark (cooked)
Squirrel (cooked)
Sturgeon (cooked)
Tilefish (cooked)
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)
Lean Roast
Lean Steak
Ox Tail (cooked)
Pheasant (cooked)
Pork Chop
Pork Tenderloin
Rabbit, domestic (cooked)
Rainbow Trout (cooked)
Sardines (cooked)
Tuna (Bluefin Steak)
Turkey dark meat
Whitefish (cooked)
Yellow Tail (cooked)

Raw Vs. Cooked Weights

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


10 Tips to Get You Started on the Right Track


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.

  •  Read your Guide from cover to cover today. This came in your

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.

  •  Clear your cupboards. Today is the day to get rid of all your favorite

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.

  •  Plan tomorrow’s Lean & Green meal. There are some great recipes on

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.

  •  Select 6 Fuelings to take with you tomorrow (1 extra), and put

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).

  •  Take your measurements and your BEFORE picture tonight. You’ll be really,

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!

  •   Ask your health coach to be added to our Facebook Private Groups for clients.  It’s a treasure-trove of very practical info, including recipes, tips and an entire interactive online community. You’ll love it!
  •  Be sure and weigh yourself tomorrow morning just before you step into the

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


  •   No exercise for first 3 weeks: If you are not currently exercising, don’t start

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.

  •  Sign up for the texting campaign.  Your coach can send you the #.

Finally, Get a good night’s rest.