TrimYou - Color-Coded Food Guide

Table of Contents

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All Phases Phase 2 Phase 2 Shopping List Phase 3 Phase 3AB - Cs and Nos Phase 3A - Cs and Nos Phase 3A - Nos Phase 3B - Cs and Nos Phase 3B - Nos

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All Phases
N = NO, DO NOT EAT C = Caution, Eat Sparingly & Observe Weight Closely Y = Yes, eat and enjoy! Food Item All items color coded like this are Phase 2 Friendly Serving Size Cals P2 1 large +3w Read label 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 230 162 203 209 250 209 184 268 151 197 76 275 194 235 196 207 236 144 297 304 149 198 211 267 245 458 182 199 172 232 197 308 162 232 257 179 149 92 C Y N Y N N N C Y N C C N N C N C C C C N N Y N N N N N N N N N N N N N N Y Y P3A Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y N Y Y Y Y C Y Y Y Y C Y Y Y Y Y Y Y Y P3B Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y N Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y P4 Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y C Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y

Proteins
Eggs ONE Whole + 3 Whites Pea Protein, VEGAN Alligator Beef, Bottom, Eye of round Beef, Brisket (Lean) Beef, Chuck Roast (Lean) Beef, Corned Beef, Filet Mignon (Lean) Beef, Flank steak (Lean) Beef, Ground beef, 20% lean Beef, Ground beef, 10% lean Beef, Roast (Lean) Beef, Short ribs, bone in Beef, Sirloin Beef, Sirloin (Top) Beef, Stew meat Beef, T-bone (Lean) Beef, Top round steak Bison, Ground Bison, Roast Chicken, Breaded (Fried) Chicken, Buffalo Wing Chicken, Breast skinless, boneless Chicken, Drumstick Chicken, Thigh Lamb, composite cuts Pheasant Pork, Bacon Pork, Canadian Bacon Pork, Chop Pork, Pulled (With Sauce) Pork, Ribs, (Lean, Braised) Pork, Roast ( Center Loin) Pork, Sausage Pork, Tenderloin (Roasted) Quail Veal, Cube Steak Veal, Ground ( 8% fat) Veal, Top Round Steak

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All Phases
N = NO, DO NOT EAT C = Caution, Eat Sparingly & Observe Weight Closely Y = Yes, eat and enjoy! Food Item Serving Size Cals P2 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 282 176 144 146 207 183 188 210 170 207 153 133 145 170 105 148 158 111 114 96 121 102 99 139 215 106 107 102 128 239 123 184 162 89 91 110 106 103 109 N Y N N C C N N N N N Y N N Y C C C Y Y N Y C N N Y Y Y N N N N N Y Y Y Y Y Y P3A Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y P3B Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y P4 Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y

Proteins (cont'd)
Veal, Loin Chop Cutlet Veal, Shank Roast, Short Rib Veal, Sirloin Roast Veal, Top Round Steak Venison, Chop Venison, Ground Turkey, Breast (Roasted) Turkey, Dark Meat (Roasted) Turkey, Ground Sausage (11% Fat) Turkey, Leg w/Skin (Roasted) Fish, Anchovy (European) Fish, Bass Fish, Bluefish Fish, Butterfish Fish, Burbot Fish, Carp Fish, Catfish (Farmed) Fish, Catfish (Wild) Fish, Cisco Fish, Cod Fish, Croaker Fish, Cusk Fish, Dolphin Fish, Drum Fish, Eel Fish, Flounder/ sole Fish, Grouper Fish, Haddock Fish, Halibut Fish, Mackerel (Atlantic) Fish, Mackerel (King) Fish, Mackerel (Pacific/Jack) Fish, Mackerel (Spanish) Fish, Monkfish Fish, Orange Roughy Fish, Perch, Ocean Fish, Perch (Mixed Species) Fish, Pike (Northern) Fish, Pike, (Walleye)

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All Phases
N = NO, DO NOT EAT C = Caution, Eat Sparingly & Observe Weight Closely Y = Yes, eat and enjoy! Food Item Serving Size Cals P2 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz One 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 100g/3.5oz 102 100 84 90 131 69 79 103 124 191 110 214 166 209 187 170 135 196 230 152 117 123 141 112 173 161 139 121 168 126 120 231 135 217 149 82 92 98 N Y N N N N N N N N N Y N N Y N N N N N N N N N N N N N Y N Y Y Y Y Y N N N Y P3A Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y N Y Y Y Y Y Y Y Y Y P3B Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y C Y Y Y Y Y Y Y Y Y P4 Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y

Proteins (cont'd)
Fish, Pompano (Florida) Fish, Rockfish Fish, Salmon (Farmed Atlantic ) Fish, Salmon (Wild Atlantic) Fish, Salmon (Chinook) Fish, Salmon, Coho (Farmed) Fish, Salmon, Coho, (Wild) Fish, Salmon (Pink) Fish, Salmon, Sockeye Fish, Shad Fish, Shark Fish, Snapper Fish, Sturgeon Fish, Swordfish Fish, Tilapia Fish, Trout Fish, Trout (Rainbow, Farmed) Fish, Trout (Rainbow Wild) Fish, Trout (Sea) Fish, Tuna (Bluefin) Fish, Tuna (Yellowfin) Fish, Tuna (Skipjack) Fish, Tuna (Canned, in oil light) Fish, Tuna (Canned in Water) Fish, Tuna (White, Canned in Oil) Fish, Tuna (White, Canned in Water) Mollusks, Octopus - common Mollusks, Squid - mixed species Shellfish, Crab (Alaskin King) Shellfish, Crab (Cake) Shellfish, Crab (Blue) Shellfish, Crab (Dungeness, Queen) Shellfish, Crayfish (Farmed) Shellfish, Crayfish (Wild) Shellfish, Lobster Shellfish, Oyster (Farmed) Shellfish, Oyster (Wild) Shellfish, Scallop Shellfish, Shrimp

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All Phases
N = NO, DO NOT EAT C = Caution, Eat Sparingly & Observe Weight Closely Y = Yes, eat and enjoy! Food Item Serving Size Cals P2 1 1 1/3 c 1/3 c c 1 1c 1c 1 medium melon 1c 1c 1 2 tsp 1c medium c 1 medium melon 1 medium 1 1 1 medium 1 oz 1 oz 1 medium 1small 1 medium medium c 1 medium medium 3 medium 2 Tbs 1c 1c 1c 100g/3.5oz 1 medium 1c 17 72 64 33 58 105 62 84 188 77 87 40 55 51 54 57 360 46 15 20 67 70 23 41 70 56 38 56 37 30 53 50 57 64 26 33 32 47 45 N Y N N N N N N N N N N N N Y N N N Y N N N N N N N N N N N N N N N N N Y N N P3A Y Y C Y Y C Y Y C Y Y Y Y Y Y C C Y Y Y C Y C Y Y Y Y Y Y Y C Y C Y Y Y Y Y C P3B Y Y C Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y P4 Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y

Fruit
Apricot Apple Applesauce - Sweetened Applesauce - Unsweetened Avocado Banana Blackberries Blueberries Cantaloupe Cherries - Red sour Cherries - Sweet Clementine Coconut - Dried Cranberries Grapefruit Grapes Honeydew Kiwi Lemon - juice of Lime Mango Nectarine Olives - Black Olives - Green Orange Papaya Peach Pear Pineapple Plum Pomegranate Prunes Raisins: golden or purple Raspberries Rhubarb Starfruit Strawberries Tangerine Watermelon

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All Phases
N = NO, DO NOT EAT C = Caution, Eat Sparingly & Observe Weight Closely Y = Yes, eat and enjoy! Food Item Serving Size Cals P2 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 3 Tbsp 4 oz 4 oz 4 oz 4 oz c 1 medium c 4 oz 100g/3.5oz 5 oz 100g/3.5oz c 1c 1c 1c c 100g/3.5oz c 1c 100g/3.5oz 100g/3.5oz 1c 1c c 100g/3.5oz 1c head 100g/3.5oz 1c 1c 58 47 70 58 77 47 15 56 66 21 25 5 60 58 28 22 17 22 37 32 44 38 55 25 27 34 16 19 66 49 66 15 35 44 31 38 36 N N N N N N Y N N N N P2 N N N N Y N Y N N N N N Y N N Y Y N N N Y N N Y N N P3A N C N N N C Y C N Y Y P3A Y C Y Y Y Y Y N Y Y Y C Y Y Y Y Y N Y N Y Y Y Y Y Y P3B Y C C C C C Y Y C Y Y P3B Y Y Y Y Y Y Y C Y Y Y C Y Y Y Y Y C Y C Y Y Y Y Y Y P4 Y Y Y Y Y Y Y Y Y Y Y P4 Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y

Fruit - Juices
Juice, Apple Juice, Carrot Juice, Cherry Juice, Cranberry Juice, Grape Juice, Grapefruit Juice, Lemon - juice of 1 Juice, Orange Juice, Pineapple Juice, Tomato Juice, Vegetable, V8

Vegetables
Alfalfa Sprouts Artichoke Artichoke hearts Arugula Asparagus Bamboo shoots Beet greens Beets Broccoflower Broccoli Brussels Sprouts Burdock Root Cabbage Carrots Cauliflower Celery Chard raw Chicory Root Collard Greens Corn Cucumber Eggplant Endive Fennel Green Beans Kale

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All Phases
N = NO, DO NOT EAT C = Caution, Eat Sparingly & Observe Weight Closely Y = Yes, eat and enjoy! Food Item Serving Size Cals P2 100g/3.5oz c c 1c 1c c 1c 1c 100g/3.5oz c c c c c 1 1 medium 1 small 1c c c c 1 small 5 oz c 100g/3.5oz 1 small 1c c 1c 100g/3.5oz c 1c 1c 100g/3.5oz 100g/3.5oz 1c c 1medium 20 59 16 23 37 41 5 52 40 60 20 63 59 13 16 30 115 185 103 109 119 106 204 42 16 69 30 18 27 23 41 38 39 18 18 36 39 35 Y N N N N N N N Y N N N N N N N N N N N N N N N Y N N N N Y N N N Y Y N N N P3A Y N Y Y Y C Y C Y N C N C Y Y Y N N N N N N N C Y N Y Y Y Y C Y C Y Y Y N Y P3B Y C Y Y Y C Y Y Y C Y C Y Y Y Y C C C C C C C Y Y C Y Y Y Y C Y Y Y Y Y C Y P4 Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y

Vegetables (cont'd)
Lettuce: Bib, Boston, butter head, iceberg, loose-leaf, romaine NO mixing Mountain yam Mung bean sprouts Mushrooms: brown, cremini, enoki, Italian, Portobello Mushrooms (Oyster) Mushrooms (Shiiatake) Mustard greens Okra Onion: white, red, yellow Pearl onion Palm hearts Parsnips Peas green Peas snow Peppers: banana, hot chili, hot green Peppers: bell (red, green, yellow, orange) Potato (Baked) Potato (French Fried) Potato, (Hash Browns) Potato (Mashed) Potato (Scalloped) Potato ( Sweet) Potato (Twice baked) Pumpkin (Canned) Radish - Red Rutabaga Sauerkraut Seaweed - Kelp Snap beans: green, yellow Spinach raw Squash acorn, butternut, cooked Squash- scallop, straight neck, summer Squash spaghetti, crookneck, winter Tomato (Red, Green, Orange) Tomato - Cherry, Grape Turnip cubed Yam cooked Zucchini

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All Phases
N = NO, DO NOT EAT C = Caution, Eat Sparingly & Observe Weight Closely Y = Yes, eat and enjoy! Food Item Serving Size Cals P2 1 Tbs 1Tbs 1Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs c 1 medium 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbsp 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 25 5 7 30 56 25 10 15 100 50 10 21 34 12 19 >5 * 4 7 0-3 5-12 2 100 67 99 104 94 84 105 113 108 110 98 65 27 N N N N N N N N N N N N N N N C N N N Y C Y P2 N N N N N N N N N N N N N P3A C C Y C N N N C Y Y Y C N C C Y Y Y C Y Y Y P3A C C C C C C C C C C C C Y P3B Y Y Y Y C Y Y Y Y Y Y Y C Y C Y Y Y Y Y Y Y P3B Y Y Y Y Y Y Y Y Y Y Y Y Y P4 Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y P4 Y Y Y Y Y Y Y Y Y Y Y Y Y

Condiments
Barbeque sauce* Barbeque sauce, low sugar Horseradish Horseradish cream or mustard sauce Jam/jelly, all flavors, regular Jam/jelly, all flavors, low sugar Jam/jelly, all flavors, sugar free Ketchup Mayonnaise Mayonnaise - light Mustard Mustard, honey Pickle bread & butter Pickle dill Pickle relish Salad Dressings (Walden Farms ) Salad Dressings (Other)* Salsa picante, red jalpeo, thick and chunky, regular Salsa black bean and corn Vinegar - Apple cider, cider, distilled, garlic wine, Italian herb, malt, red wine, rice, tarragon, white distilled Vinegar* - Balsamic, brown rice, champagne, golden balsalmic, rice seasoned, white wine Wasabi

Dairy
Butter Cheese (American) Cheese (Blue) Cheese (Brick) Cheese (Brie) Cheese (Camembert) Cheese (Caraway) Cheese (Cheddar) Cheese (Cheshire) Cheese (Colby) Cheese (Cream ) Cheese (Cream, Low Fat) Cheese (Cream, Fat Free)

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All Phases
N = NO, DO NOT EAT C = Caution, Eat Sparingly & Observe Weight Closely Y = Yes, eat and enjoy! Food Item Serving Size Cals P2 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1 ounce 1c 1c 1c 3/4 cup 1c 1c 1c 1c 1c 1c 1c 1c 1c 1c 1c 1c 1T daily 1c 8 oz 8 oz 8 oz 8 oz 8 oz 8 oz 4 oz 100 74 109 102 100 104 84 103 110 98 49 106 216 203 163 72 315 414 350 492 327 98 982 200 635 434 86 118 8 146 127 143 138 238 216 238 102 N N N N N N N N N N N N N N N C N N N N N N N N N N N N Y N N N N N N N N P3A C C C C C C C C C C C C C C Y Y C C C C C C N N N N Y Y Y C C C C N N N N P3B Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y C C Y C Y Y N C C C Y Y Y Y Y Y Y C C C C P4 Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y C Y Y Y Y Y Y Y Y Y Y Y Y Y Y

Dairy (cont'd)
Cheese (Edam) Cheese (Feta) Cheese (Fontina) Cheese (Goat) Cheese (Gouda) Cheese (Monterrey) Cheese (Mozzarella) Cheese (Muenster) Cheese (Parmesan) Cheese (Provolone) Cheese (Ricotta) Cheese (Swiss) Cheese (Cottage Cheese) Cheese (Cottage Cheese 2%) Cheese (Cottage Cheese 1%) Cheese (Cottage Cheese Non-fat) Cream (Half and Half) Cream (Heavy whipping) Cream (Light whipping) Cream (Sour) Cream (Sour reduced fat) Milk (Buttermilk low fat) Milk (Canned, sweetened, condensed) Milk (Canned, evaporated, non fat) Milk (Dry whole) Milk (Dry non fat) Milk (Skim) Milk (1%) Milk (2%) Milk (Whole) Yogurt (Plain, fat-free) Yogurt (Plain, low fat) Yogurt (Plain, whole) Yogurt (Flavored, low fat) Yogurt (Flavored, fat free) Yogurt (Flavored, low fat with low calorie sweetener) Yogurt (Yogurt drink)

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All Phases
N = NO, DO NOT EAT C = Caution, Eat Sparingly & Observe Weight Closely Y = Yes, eat and enjoy! Food Item Serving Size Cals P2 1.5 oz 12 oz 8 oz 1.5 oz 8 oz 6 oz 1.5 oz 1.5 oz 5 oz 5 oz 5 oz 5 oz 5 oz 8 oz 8 oz 8 oz 8 oz 8 oz 8 oz 8 oz 8 oz 4 oz 8 oz 8 oz 1 serving 8 oz 8 oz 8 oz 8 oz NO 8 oz 8 oz 8 oz 8 oz 104 150 50 153 185 117 94 103 98 59-71 102 131 195 236 336 53 73 0 - 12 47 60 145 170 120 200 11 0-1 100 5 66 158 125 193 0-2 0-2 0 0 N N N N N N N N N N N N N N N N N N N N N N N N N N N N N Y N Y N P3A C N N N N N N N N C C N N C C Y C C N N N Y Y N Y C N N N Y Y Y Y P3B C C C C C C C C C C C C C Y Y Y Y Y C C C Y Y C Y Y Y C C Y Y Y Y P4 Y Y Y Y Y Y Y Y Y Y Y Y C Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y

Drinks
ALCOHOL Aquavit, bourbon, brandy, gin, rum, tequila, vodka, whiskey Beer regular Bloody Mary Coffee and cream liquor Daiquiri Gin and tonic cocktail Margarita Martini Sangria Wine spritzer Wine dry burgundy, cabernet, claret, red, sherry, white (Chenin Blanc, Gewurztraminer, Pinot Grigio, Sauvignon, Semillon) Wine dessert (dry or sweet), Japanese rice, Marsala, plum, port, rice (sake),white (vermouth) Wine Mirin Cappuccino - fat free milk Cappuccino low fat milk Coffee brewed, instant, regular or decaf Coffee latte, single or double with fat free milk Coffee latte, single or double with low-fat milk Coffee- latte, with Silk soy, regular or spicy Coffee mocha with fat-free milk Coffee mocha with low-fat milk Coffee - Espresso regular or decaf Cola - Diet Cola - Regular Crystal Light any flavor Hot cocoa, sugar free with water Hot cocoa, sugar-free with low fat milk Hot cocoa with water Hot Cocoa with whole milk Tea regular or decaf, black, chamomile, herbal, mint teas Tea Mint Water Bottled plain, sparkling or mineral Water - Club soda, soda water, seltzer water

COFFEE, HOT CHOCOLATE, TEA, WATER, OTHER - - - Juice: See Fruit, Milk: See Dairy

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All Phases
N = NO, DO NOT EAT C = Caution, Eat Sparingly & Observe Weight Closely Y = Yes, eat and enjoy! Food Item Serving Size Cals P2 c c c c c c c c c c c c c c c c c c c c c 1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 147 127 13 105 134 120 114 110 161 105 106 127 92 116 122 119 90 24 38 148 388 177 128 169 169 164 190 184 164 163 69 185 128 150 180 178 203 168 N N N N N N N N N N N N N N N N N N N N N P2 N N N N N N N N N N N N N N N N N P3A C C C C C C C C C C C C C C C C Y C C C C P3A C C C N C C C C N C Y N Y C C C C P3B Y C Y Y C C Y Y C Y Y Y C C Y Y Y Y Y C Y P3B Y Y Y C Y Y Y Y C Y Y N Y Y Y Y Y P4 Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y P4 Y Y Y Y Y Y Y Y Y Y Y C Y Y Y Y Y

Legumes
Adzuki Beans Baked Beans Bean Sprouts (Mung Bean) Butter beans (Lima) Chickpeas (Garbanzos) Chickpea (Hummus) French Beans Kidney Beans Lentils Lima (Green) Mung Beans Navy Beans Peas (Black-Eyed) Peas (Split) Pinto Beans Pinto Beans (Refried) Soybean (Edamame) Soy (Sprouts, Raw) Soy (Sprouts, Steamed) Soybeans, cooked Soybeans (Dry Roasted)

Nuts & Seeds

Almond Butter (Chocolate/Plain) Almond Paste Almonds (Dry Roasted, Natural) Almonds (Honey Roasted) Almonds (Raw) Brazil (Butter) Brazil (Dry Roasted) Cashew (Butter) Cashew (Dry Roasted) Chestnuts Coconut (Dry or Fresh, Unsweetened) Coconut (Dry or Fresh, Sweetened) Flax Seed Hazelnut (butter) Hazelnuts (Filberts) Macadamia nuts, dry roasted Mixed (Dry Roasted)

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All Phases
N = NO, DO NOT EAT C = Caution, Eat Sparingly & Observe Weight Closely Y = Yes, eat and enjoy! Food Item Serving Size Cals P2 1 oz 1 oz 188 166 39 0 41 40 41 40 40 40 N N P2 1 tsp 1 serving 1 tsp 1 tsp 1 tsp 1 tsp 1 tsp 1 tsp N N N N N N N N P2 1c 1c 1c 1c 1c 1c unlimited 1c 1c 221 172 174 237 221 192 0 221 174 N N N N N N Y N N P2 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 24 77 50 28 3 170 12 39 0 30 20 5 9 5 N N N N N N N N Y N N N N N P3A C C P3A C C C C C C C C P3A N N N N N N Y N N P3A N N C N Y C C C Y C N Y Y C P3B Y Y P3B Y Y Y Y Y Y Y Y P3B C C C C C C Y C C P3B C C Y C Y Y Y Y Y Y Y Y Y Y P4 Y Y P4 Y Y Y Y Y Y Y Y P4 C Y Y C Y Y Y Y Y P4 Y Y Y Y Y Y Y Y Y Y Y Y Y Y

Nuts & Seeds (cont'd)

Peanut (Butter, Creamy or Crunchy) Peanut (Dry Roasted)

Oils
Bacon Grease, Ghee, Lard Cooking Spray Fish Oil - (Cod, Cod Liver, Salmon) Fruit Oil - (Avocado, Coconut, Olive) Grain Oil - (Canola, Corn) Legume Oil - (Margarine, Soybean) Nut Oil - (Almond, Cocoa Butter, Hazelnut, Palm, Peanut, Walnut) Seed Oil - (Canola, Cotton, Flax, Grape, Safflower, Sesame)

Pasta
Macaroni Macaroni - Vegetable Macaroni - Whole Wheat Noodles - Chinese (Chow Mien) Noodles - Egg Noodles - Rice Noodles - Shirataki yam ("konjac" flour) Spaghetti Spaghetti (Whole Wheat)

Sauces and Gravy

Gravy, beef, chicken, mushroom, pork, sausage, turkey Gravy, Biscuit Gravy, Stroganoff Sauce, Alfredo Sauce, Au jus Sauce, Basil Pesto Sauce, BBQ Sauce, Barnaise Sauce, Braggs Liquid Aminos Sauce, Cheese Sauce, Chili Sauce, Creole Sauce, Curry Sauce, Enchilada

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All Phases
N = NO, DO NOT EAT C = Caution, Eat Sparingly & Observe Weight Closely Y = Yes, eat and enjoy! Food Item Serving Size 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 Tbs 1 oz of 2.5 inch 1/3 c 1/3 c 1 oz 1 slice 1 slice 1 slice 1 whole pita 1 whole 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 oz 2 oz bun 1c c Cals P2 24 43 9 15 5 15 11 5 15 7 10 70 15 5 27 11 5 81 100 29 124 100 185 69 73 165 170 65 83 65 66 69 80 112 100 60 153 116 N N N N Y N C N N N C N N N N N N P2 N N N N N N N N N N N N N N N N N N N N N P3A C C Y Y Y C Y Y C Y Y N C C C N N P3A N N N N N N N N N N N N N N N N N N N N N P3B Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y P3B C N C C C C C C C C C C C C C C C C C C C P4 Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y Y P4 C C Y Y C Y Y Y Y Y Y Y Y Y Y C C C C Y Y

Sauces and Gravy (cont'd)

Sauce, Hoi sin Sauce, Hollandaise Sauce, Marinara Sauce, Mole verde Sauce, Oyster Sauce, Spaghetti Sauce, Soy Sauce, Steak Sauce, Sweet and sour Sauce, Taco (Red or Green) Sauce, Tamari Sauce, Tartar Sauce, Teriyaki Sauce, Tomato Sauce, White Sauce, Worcestershire Sauce, Worcestershire, low sodium

Starches
Bagel Biscuit (White Flour) Bran, Oat Bran, Rice Bread, Cornbread Bread, French Bread, Multi-Grain (Whole Grain) Bread, Oatmeal Bread, Pita (White) Bread, Pita (Whole Wheat) Bread, Pumpernickel Bread, Rye Bread, Wheat (Cracked or Wholegrain) Bread, Wheat (Non Whole Grain) Bread, Wheat (Whole Wheat) Bread, White Bread, Crumbs Bread, Stuffing Bun (Hamburger/Hot Dog) Cereal, All-bran Cereal, Oat Bran

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All Phases
N = NO, DO NOT EAT C = Caution, Eat Sparingly & Observe Weight Closely Y = Yes, eat and enjoy! Food Item Serving Size Cals P2 c 1c 1c 1c 1 oz 1 square 1 slice 1 slice Serving size varies, see package c 2 Tbs 2 Tbs .5 oz Serving size varies, see package c Serving size varies, see package 1 1 muffin muffin 1 oz 1 oz 1 oz 5 in shell 6 in 6 in 1 oz 1 oz 1 tsp 1 serving 1 tsp 1 tsp 1 tsp 74 170 118 134 120 30 60 45 42 91 145 24 52 52 42 91 42 60 42 91 22 22 273 188 85 112 84 62 57 100 82 95 15 0 11 16 19 N N N N N N N N N N N N N N N N Y Y N N N N N N N N N N P2 N N N N N P3A N N N N N N N N N C C N Y N N N N N N N N N N N N N N N P3A N Y N N N P3B C C C Y C C C C C C Y C Y C C C C C N C C C C C C C C C P3B C Y C C C P4 Y Y Y Y C Y C Y Y Y Y Y Y Y Y Y Y Y C C C C C C C C C C P4 Y Y Y Y Y

Starches (cont'd)
Cereal, Oatmeal, Old fashioned, Dry Cereal, Shredded Wheat Cereal, Special K Cereal, Special K (Low Carb Lifestyle Protein Plus) Cracker (Saltine, Oyster, Soda, Soup) Cracker (Graham) Cracker (Wasa, White) Cracker (Wasa, Wholegrain) Flour, Grain (Whole Grain, All Grains) Flour, Nut, (Almond, Flour or Meal) Flour, Nut (Coconut) Germ, Wheat Gluten, Wheat (Vital) Grain, Corn (Grits, Meal, Starch, Hominy) Grain, Rice (White, Brown, Short, Medium, Long, Wild) Grain, Seed (Couscous, Quinoa) Grissini breadstick Melba Toast Muffin (Blueberry, Lemon, Chocolate) Muffin (Bran) Pancake Roll (Cinnamon) Roll (Dinner) Taco Shell Tortilla (Corn) Tortilla (Flour) Waffle (Whole Grain) Waffle (White Flour)

Sweeteners
Sweetener, Agave Nectar ** Aspartame Nutrasweet, Equal Brown sugar, unpacked Cane sugar, organic, unrefined Corn syrup, light or dark

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All Phases
N = NO, DO NOT EAT C = Caution, Eat Sparingly & Observe Weight Closely Y = Yes, eat and enjoy! Food Item Serving Size Cals P2 1 tsp 1 serving 1 tsp 1 tsp 1 tsp 1 serving 1 serving 1 tsp 1 serving 1 packet 1 tsp 1 tsp 1 serving 18 0 21 0 20 0 0 7 0 0 10 16 0 N N N N N C Y N N Y N N N P3A N C N C N C Y N C Y N N C P3B N Y C Y C Y Y C C Y C C Y P4 N Y Y Y Y Y Y Y Y Y Y Y Y

Sweeteners (cont'd)
Corn syrup, High Furctose Erythritol Honey Lakanto (all-natural), Fermented Erythritol, Luo Guo Maple syrup, molasses, light or dark Maltodextrin Saccharin SweetN Low, Sweet Twin, and Necta Sweet Sorghum Syrup Sucralose Splenda Stevia Sugar - Powdered Sugar - White Xylitol

* Check for added SUGAR. Better to eat full fat dressing than to eat a lowfat one with added sugar! **lower glycemic index than sugar, tastes sweeter *** Cereals are basically pure starch without benefit (fiber and protein), there are a few exceptions high protein, high fiber version are your best choice.

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Phase 2 Shopping List

Food Item Proteins Eggs ONE Whole + 3 Whites Pea Protein, VEGAN Beef, Bottom, Eye of round Beef, Filet Mignon (Lean) Beef, Flank steak (Lean) Beef, Ground beef, 10% lean Beef, Roast (Lean) Beef, Sirloin (Top) Beef, T-bone (Lean) Beef, Top round steak Bison, Ground Bison, Roast Chicken, Breast skinless, boneless Veal, Ground ( 8% fat) Veal, Top Round Steak Veal, Shank Roast, Short Rib Venison, Chop Venison, Ground Fish, Bass Fish, Burbot Fish, Carp Fish, Catfish (Farmed) Fish, Catfish (Wild) Fish, Cisco Fish, Cod Fish, Cusk Fish, Dolphin Fish, Flounder/ sole Fish, Grouper Fish, Haddock Fish, Monkfish Fish, Orange Roughy Fish, Perch, Ocean P2 C Y Y C Y C C C C C C C Y Y Y Y C C Y Y C C C Y Y Y C Y Y Y Y Y Y Food Item Proteins (cont'd) Fish, Perch (Mixed Species) Fish, Pike (Northern) Fish, Pike, (Walleye) Fish, Rockfish Fish, Snapper Fish, Tilapia Shellfish, Crab (Alaskin King) Shellfish, Crab (Blue) Shellfish, Crab (Dungeness, Queen) Shellfish, Crayfish (Farmed) Shellfish, Crayfish (Wild) Shellfish, Lobster Shellfish, Shrimp Fruit Apple Grapefruit Juice, Lemon - juice of 1 Strawberries Vegetables Asparagus Beet greens Cabbage Celery Chard raw Cucumber Fennel P2 Y Y Y Y Y Y Y Y Y Y Y Y Y P2 Y Y Y Y P2 Y Y Y Y Y Y Y Y Y Y Y Y Y Food Item Condiments Salad Dressings (Walden Farms )
Vinegar - Apple cider, cider, distilled, garlic wine, Italian herb, malt, red wine, rice, tarragon, white distilled Vinegar *- Balsamic, brown rice, champagne, golden balsalmic, rice seasoned, white wine

P2 C Y

C Y P2 C Y

Wasabi Dairy Cheese (Cottage Cheese Non-fat) Milk (2%) Drinks Tea regular or decaf, black, chamomile, herbal, NO mint teas Water Bottled plain, sparkling or mineral Pasta Noodles - Shirataki yam ("konjac" flour) Sauces and Gravy Sauce, Braggs Liquid Aminos Sauce, Oyster Sauce, Soy Sauce, Tamari Starches Grissini breadstick Melba Toast

Y Y P2 Y P2 Y Y C C P2 Y Y P2 C Y Y

Sweeteners
Maltodextrin - mixed with other ingredients Saccharin SweetN Low, Sweet Twin, and Necta Sweet Stevia

Lettuce: Bib, Boston, butter head, iceberg, loose-leaf, romaine NO mixing

Onion: white, red, yellow Radish - Red Spinach raw Tomato (Red, Green, Orange) Tomato - Cherry, Grape

* Check for added SUGAR. Better to eat full fat dressing than to eat a lowfat one with added sugar!

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Phase 3A 'C' and NO's

N= NO, DO NOT EAT C= Caution, Eat Sparingly & Observe Weight Closely Food Item Food Item Food Item P3A C C N C N C N N N N N N N C N C C N P3A C C C N N N C C N C Butter Cheese (American) Cheese (Blue) Cheese (Brick) Cheese (Brie) Cheese (Camembert) Cheese (Caraway) Cheese (Cheddar) Cheese (Cheshire) Cheese (Colby) Cheese (Cream ) Cheese (Cream, Low Fat) Cheese (Edam) Cheese (Feta) Cheese (Fontina) Cheese (Goat) Cheese (Gouda) Cheese (Monterrey) Cheese (Mozzarella) Cheese (Muenster) Cheese (Parmesan) Cheese (Provolone) Cheese (Ricotta) Cheese (Swiss) Cheese (Cottage Cheese) Cheese (Cottage Cheese 2%)

Proteins
Chicken, Breaded (Fried) Lamb, composite cuts Shellfish, Crab (Cake)

P3A N C N P3A C C C C C C C C C C P3A N C N N C C N P3A C N C N N N Okra

Vegetables (cont'd)
Mushrooms (Shiiatake) Pearl onion Palm hearts Parsnips Peas green Potato (Baked) Potato (French Fried) Potato, (Hash Browns) Potato (Mashed) Potato (Scalloped) Potato ( Sweet) Potato (Twice baked) Pumpkin (Canned) Rutabaga Squash acorn, butternut, cooked Squash spaghetti, crookneck, winter Yam cooked

Condiments (cont'd)
Pickle relish Salsa black bean and corn

P3A C C P3A C C C C C C C C C C C C C C C C C C C C C C C C C C

Dairy

Fruit
Applesauce - Sweetened Banana Cantaloupe Grapes Honeydew Mango Olives - Black Pomegranate Raisins: golden or purple Watermelon

Fruit - Juices
Juice, Apple Juice, Carrot Juice, Cherry Juice, Cranberry Juice, Grape Juice, Grapefruit Juice, Orange

Condiments
Barbeque sauce* Barbeque sauce, low sugar Horseradish cream or mustard sauce Jam/jelly, all flavors, regular Jam/jelly, all flavors, low sugar Jam/jelly, all flavors, sugar free Ketchup Mustard, honey Pickle bread & butter Pickle dill

Juice, Pineapple
Vegetables Artichoke Beets Burdock Root Chicory Root Corn

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Phase 3A 'C' and NO's

N= NO, DO NOT EAT C= Caution, Eat Sparingly & Observe Weight Closely Food Item Food Item Food Item

Dairy (cont'd)
Cream (Half and Half) Cream (Heavy whipping) Cream (Light whipping) Cream (Sour) Cream (Sour reduced fat) Milk (Buttermilk low fat) Milk (Canned, sweetened, condensed) Milk (Canned, evaporated, non fat) Milk (Dry whole) Milk (Dry non fat) Milk (Whole) Yogurt (Plain, fat-free) Yogurt (Plain, low fat) Yogurt (Plain, whole) Yogurt (Flavored, low fat) Yogurt (Flavored, fat free) Yogurt (Flavored, low fat with low calorie sweetener) Yogurt (Yogurt drink)

P3A C C C C C C N N N N C C C C N N N N P3A C N Martini Sangria

Drinks (cont'd)

P3A N N C

Legumes (cont'd)
Bean Sprouts (Mung Bean) Butter beans (Lima) Chickpeas (Garbanzos) Chickpea (Hummus) French Beans Kidney Beans Lentils Lima (Green)

P3A C C C C C C C C C C C C C C C C C C P3A C C C N C C C C N

Wine spritzer Wine dry burgundy, cabernet, claret, red, sherry, white (Chenin Blanc, Gewurztraminer, Pinot Grigio, Sauvignon, Semillon) Wine dessert (dry or sweet), Japanese rice, Marsala, plum, port, rice (sake),white (vermouth) Wine Mirin COFFEE, HOT CHOCOLATE, TEA, WATER, OTHER - - - Juice: See Fruit, Milk: See Dairy Cappuccino - fat free milk Cappuccino low fat milk Coffee latte, single or double with fat free milk Coffee latte, single or double with low-fat milk Coffee- latte, with Silk soy, reg. or spicy Coffee mocha with fat-free milk Coffee mocha with low-fat milk Cola - Regular Hot cocoa, sugar free with water Hot cocoa, sugar-free with low fat milk Hot cocoa with water Hot Cocoa with whole milk

N
N

Mung Beans Navy Beans Peas (Black-Eyed) Peas (Split) Pinto Beans

C C C C N N N N C N N N P3A C C

Pinto Beans (Refried) Soy (Sprouts, Raw) Soy (Sprouts, Steamed) Soybeans, cooked Soybeans (Dry Roasted)

Drinks
ALCOHOL Aquavit, bourbon, brandy, gin, rum, tequila, vodka, whiskey Beer regular Bloody Mary Coffee and cream liquor Daiquiri Gin and tonic cocktail Margarita

Nuts & Seeds

Almond Butter (Chocolate/Plain) Almond Paste Almonds (Dry Roasted, Natural) Almonds (Honey Roasted) Almonds (Raw) Brazil (Butter) Brazil (Dry Roasted) Cashew (Butter) Cashew (Dry Roasted)

N N N N N

Legumes
Adzuki Beans Baked Beans

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Phase 3A 'C' and NO's

N= NO, DO NOT EAT C= Caution, Eat Sparingly & Observe Weight Closely Food Item Food Item P3A C N C C C C C C P3A C C C C C C C C P3A N N N N N N N N Bagel Biscuit (White Flour) Bran, Oat Bran, Rice Bread, Cornbread Bread, French N= NO, DO NOT EAT Food Item P3A N N C N C C C C N C C C C C N C C C N N P3A N N N N N N

Nuts & Seeds (cont'd)

Chestnuts Coconut (Dry or Fresh, Sweetened) Hazelnut (butter) Hazelnuts (Filberts) Macadamia nuts, dry roasted Mixed (Dry Roasted) Peanut (Butter, Creamy or Crunchy) Peanut (Dry Roasted)

Sauces and Gravy

Gravy, beef, chicken, mushroom, pork, sausage, turkey Gravy, Biscuit Gravy, Stroganoff Sauce, Alfredo Sauce, Basil Pesto Sauce, BBQ Sauce, Barnaise Sauce, Cheese Sauce, Chili Sauce, Enchilada Sauce, Hoi sin Sauce, Hollandaise Sauce, Spaghetti Sauce, Sweet and sour Sauce, Tartar Sauce, Teriyaki Sauce, Tomato Sauce, White Sauce, Worcestershire* Sauce, Worcestershire, low sodium*

Starches (cont'd)
Bread, Multi-Grain (Whole Grain) Bread, Oatmeal Bread, Pita (White) Bread, Pita (Whole Wheat) Bread, Pumpernickel Bread, Rye Bread, Wheat (Cracked or Wholegrain) Bread, Wheat (Non Whole Grain) Bread, Wheat (Whole Wheat) Bread, White Bread, Crumbs Bread, Stuffing Bun (Hamburger/Hot Dog) Cereal, All-bran Cereal, Oat Bran Cereal, Oatmeal, Old fashioned, Dry Cereal, Shredded Wheat Cereal, Special K Cereal, Special K (Low Carb Lifestyle Protein Plus) Cracker (Saltine, Oyster, Soda, Soup) Cracker (Graham) Cracker (Wasa, White) Cracker (Wasa, Wholegrain) Flour, Grain (Whole Grain, All Grains) Flour, Nut, (Almond, Flour or Meal) Flour, Nut (Coconut) Germ, Wheat

P3A N N N N N N N N N N N N N N N N N N N N N N N N C C N

Oils
Bacon Grease, Ghee, Lard Cooking Spray Fish Oil - (Cod, Cod Liver, Salmon) Fruit Oil - (Avocado, Coconut, Olive) Grain Oil - (Canola, Corn) Legume Oil - (Margarine, Soybean) Nut Oil - (Almond, Cocoa Butter, Hazelnut, Palm, Peanut, Walnut) Seed Oil - (Canola, Cotton, Flax, Grape, Safflower, Sesame)

Pasta
Macaroni Macaroni - Vegetable Macaroni - Whole Wheat Noodles - Chinese (Chow Mien) Noodles - Egg Noodles - Rice Spaghetti Spaghetti (Whole Wheat)

Starches

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Phase 3A 'C' and NO's

C= Caution, Eat Sparingly & Observe Weight Closely Food Item Food Item P3A N N N N N N N N N N N N N N N P3A N N N N N C N C N C

Starches (cont'd)
Grain, Corn (Grits, Meal, Starch, Hominy) Grain, Rice (White, Brown, Short, Medium, Long, Wild) Grain, Seed (Couscous, Quinoa) Grissini breadstick Melba Toast Muffin (Blueberry, Lemon, Chocolate) Muffin (Bran) Pancake Roll (Cinnamon) Roll (Dinner) Taco Shell Tortilla (Corn) Tortilla (Flour) Waffle (Whole Grain) Waffle (White Flour)

Sweeteners (cont'd)
Sorghum Syrup Sucralose Splenda Sugar - Powdered Sugar - White Xylitol

P3A N C N N C

* Check for added SUGAR. Better to eat full fat dressing than to eat a lowfat one with added sugar! **lower glycemic index than sugar, tastes sweeter *** Cereals are basically pure starch without benefit (fiber and protein), there are a few exceptions high protein, high fiber version are your best choice.

Sweeteners
Sweetener, Agave Nectar ** Brown sugar, unpacked Cane sugar, organic, unrefined Corn syrup, light or dark Corn syrup, High Fructose Erythritol Honey Lakanto (all-natural), Fermented Erythritol, Luo Guo Maple syrup, molasses, light or dark Maltodextrin - mixed with other ingredients

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Phase 3B 'C' & NO's

N = NO, DO NOT EAT C = Caution, Eat Sparingly & Observe Weight Closely Food Item Food Item Food Item P3B C C P3B C C C

Proteins
Chicken, Breaded (Fried) Shellfish, Crab (Cake)

P3B N C P3B C P3B C C C C C C C P3B C C C C C C C C C C C C C C C C

Vegetables (cont'd)
Squash acorn, butternut, cooked Yam cooked

Drinks (cont'd)
Wine spritzer Wine dry burgundy, cabernet, claret, red, sherry, white (Chenin Blanc, Gewurztraminer, Pinot Grigio, Sauvignon, Semillon) Wine dessert (dry or sweet), Japanese rice, Marsala, plum, port, rice (sake),white (vermouth) Wine Mirin

P3B C C

Fruit
Applesauce - Sweetened

Condiments
Jam/jelly, all flavors, regular Pickle bread & butter Pickle relish

Fruit - Juices
Juice, Apple Juice, Carrot Juice, Cherry Juice, Cranberry Juice, Grape Juice, Grapefruit Juice, Pineapple

C
C

Dairy
Milk (Canned, sweetened, condensed) Milk (Canned, evaporated, non fat) Milk (Dry whole) Milk (Dry non fat) Yogurt (Flavored, low fat) Yogurt (Flavored, fat free) Yogurt (Flavored, low fat with low calorie sweetener) Yogurt (Yogurt drink)

P3B N C C C C C C C P3B

COFFEE, HOT CHOCOLATE, TEA, WATER, OTHER - - - Juice: See Fruit, Milk: See Dairy Coffee- latte, with Silk soy, reg. or spicy Coffee mocha with fat-free milk Coffee mocha with low-fat milk Cola - Regular Hot cocoa with water Hot Cocoa with whole milk C C C C C C P3B C C C C C C C P3B C C N

Vegetables
Beets Burdock Root Chicory Root Corn Mountain yam Mushrooms (Shiiatake) Pearl onion Parsnips Potato (Baked) Potato (French Fried) Potato, (Hash Browns) Potato (Mashed) Potato (Scalloped) Potato ( Sweet) Potato (Twice baked) Rutabaga

Drinks
ALCOHOL Aquavit, bourbon, brandy, gin, rum, tequila, vodka, whiskey Beer regular Bloody Mary Coffee and cream liquor Daiquiri Gin and tonic cocktail Margarita Martini Sangria Baked Beans

Legumes
C
C C C C C C C C Chickpeas (Garbanzos) Chickpea (Hummus) Lentils Peas (Black-Eyed) Peas (Split) Soybeans, cooked

Nuts & Seeds

Almonds (Honey Roasted) Cashew (Dry Roasted) Coconut (Dry or Fresh, Sweetened)

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Phase 3B 'C' & NO's

N = NO, DO NOT EAT C = Caution, Eat Sparingly & Observe Weight Closely Food Item Food Item Food Item P3B C C C C C C C C C C C C C C C C C C C C C N C C C C C *** Cereals are basically pure starch without
benefit (fiber and protein), there are a few exceptions high protein, high fiber version are your best choice.

Pasta
Macaroni Macaroni - Vegetable Macaroni - Whole Wheat Noodles - Chinese (Chow Mien) Noodles - Egg Noodles - Rice Spaghetti Spaghetti (Whole Wheat)

P3B C C C C C C C C P3B C C C P3B C N C C C C C C C C C C C C C

Starches (cont'd)
Bread, White Bread, Crumbs Bread, Stuffing Bun (Hamburger/Hot Dog) Cereal, All-bran Cereal, Oat Bran Cereal, Oatmeal, Old fashioned, Dry Cereal, Shredded Wheat Cereal, Special K Cracker (Saltine, Oyster, Soda, Soup) Cracker (Graham) Cracker (Wasa, White) Cracker (Wasa, Wholegrain) Flour, Grain (Whole Grain, All Grains) Flour, Nut, (Almond, Flour or Meal) Germ, Wheat Grain, Corn (Grits, Meal, Starch, Hominy) Grain, Rice (White, Brown, Short, Medium, Long, Wild) Grain, Seed (Couscous, Quinoa) Grissini breadstick Melba Toast Muffin (Blueberry, Lemon, Chocolate) Muffin (Bran) Pancake Roll (Cinnamon) Roll (Dinner) Taco Shell

Starches (cont'd)
Tortilla (Corn) Tortilla (Flour) Waffle (Whole Grain) Waffle (White Flour)

P3B C C C C P3B C C C C N C C C C C C

Sweeteners
Sweetener, Agave Nectar ** Brown sugar, unpacked Cane sugar, organic, unrefined Corn syrup, light or dark Corn syrup, High Furctose Honey Maple syrup, molasses, light or dark Sorghum Syrup Sucralose Splenda Sugar - Powdered Sugar - White

Sauces and Gravy

Gravy, beef, chicken, mushroom, pork, sausage, turkey Gravy, Biscuit Sauce, Alfredo

Starches
Bagel Biscuit (White Flour) Bran, Oat Bran, Rice Bread, Cornbread Bread, French Bread, Multi-Grain (Whole Grain) Bread, Oatmeal Bread, Pita (White) Bread, Pita (Whole Wheat) Bread, Pumpernickel Bread, Rye Bread, Wheat (Cracked or Wholegrain) Bread, Wheat (Non Whole Grain) Bread, Wheat (Whole Wheat)

* Check for added SUGAR. Better to eat full fat dressing than to eat a lowfat one with added sugar!

**lower glycemic index than sugar, tastes sweeter

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