Diet Plan
Welcome, Joseph has created the following diet plan especially for balanced intake of carbs, protein, and fat
40 Percent Carbohydrate, 40 Percent Protein, 20 Percent Fat
Total Recommended Calories: 2,057
If you don't like a pre-selected food, you can click on the down arrow key next to it and choose from the large menu of foods that appears. You can do this for all of your meal choices, if you like.
Breakfast
Lunch
Pro:
Select Protein
4 oz turkey breast (skinless)
6 oz smoked salmon
4 egg whites
4 oz Canadian bacon
4 oz ham (lean)
1.5 cup fat-free egg substitute
6 oz nonfat cheese (any type)
1.5 cup nonfat cottage cheese
2.5 oz part-skim ricotta cheese
2.5 oz reduced-fat Monterey Jack cheese
2.5 oz reduced-fat cheddar cheese
5 slice nonfat American cheese
2.5 oz reduced-fat Swiss cheese
3 oz part-skim mozzarella cheese
2 cup low-fat (1%) milk
2.5 cup fat-free milk
4 tsp peanut butter (omit fat selection)
2.5 oz soy cheese
2 (8-oz) cup low-fat soy yogurt
2.5 cup low-fat plain soy milk (w/calcium)
2 (8-oz) cup low-fat yogurt
1 whole egg (limit 3/wk)
1 Pure Protein bar (any flavor)
3 oz turkey sausage (omit fat selection)
2 tsp soybutter (omit fat selection)
3 link vegetarian sausage
3 slice turkey bacon
1 MetRx Source One bar
Pro 2:
Not Applicable
Select Second Protein
Carb:
Select Carb
1 cup oatmeal (cooked)
2 corn tortilla (6-inch)
1 cup fresh fruit salad
1 fresh fruit (medium piece)
0.5 cup fruit juice
2 low-fat flour tortilla (6-inch)
1 bagel (medium)
2 slice whole-wheat bread
.50 cup dried fruit
1.5 cup whole-wheat cereal
7 fat-free whole-grain crackers
8 Melba toast
8 saltine crackers
1 cup grits (cooked)
1 English muffin
1 cup Total cereal
1 cup Special K cereal
0.5 cup shredded wheat cereal
0.5 cup raisin-bran cereal
1.5 cup Product 19 cereal
1 cup Grape-Nuts Flakes cereal
0.5 cup Grape-Nuts cereal
1 cup Cheerios cereal
1 cup farina (cooked)
0.5 cup kasha/buckwheat groats (cooked)
1 roll, dinner or hard (small)
0.5 cup cereal & 1/2 cup berries or 1/2 banana
2 slice rye bread
2 slice white bread
2 slice French or Italian bread
2 slice sourdough bread
1 Clif bar (any flavor)
1.5 cup applesauce
0.5 cup low-fat granola cereal
1 fat-free muffin (2 oz)
1 slice low-fat frozen French toast
1 low-fat frozen pancake (4-inch)
1 low-fat frozen waffle
1 Kellogg's low-fat Pop-Tart (any flavor)
1 Nutri-Grain cereal bar (any flavor)
.25 cup raisins
1 cup canned fruit (in natural juice)
1 cup Carnation Instant Breakfast (any flavor)
1 cup bran cereal
1 cup puffed rice cereal
1 cup cream of wheat (cooked)
0.5 cup oatmeal & 1/2 cup fruit
1 piece toast & 1 1/2 tbsp jelly
1 cup melon chunks
1 cup berries or grapes
1 diet shake (11-oz)
1 diet nutritional snack bar
1.5 banana
1 Balance bar (any flavor)
1 Luna bar (any flavor)
1 Genisoy bar (any flavor)
Carb 2:
Select Carb
0.5 cup oatmeal (cooked)
1 corn tortilla (6-inch)
0.5 cup fresh fruit salad
1 fresh fruit (medium piece)
0.5 cup fruit juice
1 low-fat flour tortilla (6-inch)
1 slice whole-wheat bread
.25 cup dried fruit
0.5 cup whole-wheat cereal
3 fat-free whole-grain crackers
4 Melba toast
4 saltine crackers
0.5 cup grits (cooked)
1 English muffin
0.5 cup Total cereal
0.5 cup Special K cereal
0.5 cup shredded wheat cereal
0.5 cup raisin-bran cereal
0.5 cup Product 19 cereal
0.5 cup Grape-Nuts Flakes cereal
0.5 cup Cheerios cereal
0.5 cup farina (cooked)
0.5 cup kasha/buckwheat groats (cooked)
1 roll, dinner or hard (small)
1 slice rye bread
1 slice white bread
1 slice French or Italian bread
1 slice sourdough bread
0.5 cup applesauce
0.5 cup low-fat granola cereal
1 slice low-fat frozen French toast
1 low-fat frozen pancake (4-inch)
1 low-fat frozen waffle
.25 cup raisins
0.5 cup canned fruit (in natural juice)
0.5 cup Carnation Instant Breakfast (any flavor)
0.5 cup bran cereal
0.5 cup puffed rice cereal
0.5 cup cream of wheat (cooked)
0.5 cup oatmeal & 1/2 cup fruit
0.5 cup melon chunks
0.5 cup berries or grapes
1 diet nutritional snack bar
0.5 banana
Bev:
Select Beverage
Sugar-free drink mix
Herbal or green tea
Decaffeinated coffee
Regular coffee
Sugar-free iced tea
Brewed tea
Seltzer
Water
Diet hot cocoa
1 cup Campbell's V-8 juice (low-sodium)
1 cup Diet V-8 Splash
Carrot juice
Fat:
Select Fat
2 tsp olive oil
2 tsp safflower oil
2 oz nuts (unsalted)
2 tsp butter
2 tbsp light cream
2 tbsp low-fat cream cheese
1 oz cheese, any type
2 tsp canola oil
1.5 oz feta cheese
2 oz avocado
11 small olives
2 tsp margarine
You are allowed 3 tsp of butter or 2 tsp of oil
as your fat content for this meal.
Pro:
Select Protein
4 oz chicken breast (skinless)
4 oz turkey breast (skinless)
6 oz tuna steak
6 oz swordfish steak
6 oz sole fillet
6 oz flounder fillet
6 oz halibut fillet
6 oz red snapper fillet
6 oz smoked salmon
4 oz salmon steak or fillet
6 oz shrimp
6 oz lobster
6 oz crabmeat
6 oz steamed clams
6 oz steamed mussels
4 oz ham (lean)
4 oz steak (lean)
4 oz ground beef (7% fat)
4 oz lamb
1 cup canned black-eyed peas (rinsed and drained)
1 cup canned chickpeas (rinsed and drained)
1 cup lentils (cooked)
1 cup canned black beans (rinsed and drained)
6 oz canned tuna (in water)
6 oz tofu
6 oz scallops
2.5 oz part-skim ricotta cheese
2.5 oz reduced-fat Monterey Jack cheese
2.5 oz reduced-fat cheddar cheese
5 slice nonfat American cheese
2.5 oz reduced-fat Swiss cheese
3 oz part-skim mozzarella cheese
1 (3-oz) ground turkey burger (< 5 g fat)
2 low-fat hot dog (< 3 g fat)
6 oz pork tenderloin
6 oz duck (skinless)
5 oz buffalo
6 oz surimi (imitation crabmeat)
6 oz trout fillet
6 oz cod fillet
6 oz Cornish game hen (skinless)
4 oz veal
2 (2-oz) vegetable burger
2 (2-oz) soy burger
4 tsp peanut butter (omit fat selection)
2.5 oz soy cheese
2 (8-oz) cup low-fat soy yogurt
2 tofu hot dog
0.5 cup low-fat hummus
1 cup tofu "burger" crumbles (TVP)
0.5 cup tempeh
2 (8-oz) cup low-fat yogurt
1 cup canned kidney beans (rinsed and drained)
1 cup canned lima beans (rinsed and drained)
5 oz catfish fillet
6 slice low-fat luncheon meat
6 pieces sashimi
1.5 cup vegetarian chili
1 cup Chinese chicken and vegetables (steamed)
1 cup Chinese shrimp and vegetables (steamed)
5 Boca Nuggets
3 oz turkey sausage (omit fat selection)
2 tsp soybutter (omit fat selection)
2.5 cup egg drop soup
1 cup low-fat refried beans (canned)
3 pieces sushi roll
1 small fast-food hamburger (select bun as carb)
1 low-fat frozen glazed chicken entree
1 cup vegetarian baked beans
3 link vegetarian sausage
1 MetRx Source One bar
1 low-fat frozen vegetables and beef
1 low-fat frozen turkey breast
1 low-fat frozen Oriental beef
1 low-fat frozen fiesta grill chicken
1 low-fat frozen chicken l'Orange
1 low-fat frozen chicken chow mein
3 oz lean ground turkey breast
Carb:
Select Carb
5 oz sweet potato (cooked)
4 oz potato (cooked)
0.5 cup rice (cooked)
0.5 cup canned split peas (rinsed and drained)
2 corn tortilla (6-inch)
1 cup fresh fruit salad
1 fresh fruit (medium piece)
1 cup pasta (cooked)
2 low-fat flour tortilla (6-inch)
2 slice whole-wheat bread
1 cup vegetarian lentil soup
1 cup mushroom barley soup
1 cup wonton soup
1 cup miso soup
1 cup Manhattan clam chowder
1 cup tomato-rice soup
1 cup beef vegetable soup
1 cup minestrone soup
7 fat-free whole-grain crackers
1 slice pizza (select cheese as protein)
1 whole-wheat pita (6-inch)
1 English muffin
3 pierogies (potato)
0.5 cup couscous (cooked)
0.5 cup kasha/buckwheat groats (cooked)
1 cup tabouli (cooked)
1 hamburger bun
1 hot dog bun
1 roll, dinner or hard (small)
2 slice rye bread
2 slice white bread
2 slice French or Italian bread
2 slice sourdough bread
3 oz Ore-Ida Tater Tots (omit fat selection)
1 cup Knorr risotto (any type)
1 cup chicken noodle soup
0.5 cup cranberry sauce
0.5 cup prepared bread stuffing (omit fat)
1 cup split pea soup
1 diet shake (11-oz)
1 6-in low-fat turkey sub (select trk'y as pro)
1 6-in low-fat veggie sub
1 low-fat frozen mac&cheez (select ch'z as pro)
1 Balance bar (any flavor)
1 Luna bar (any flavor)
1 Genisoy bar (any flavor)
1 low-fat frozen cheese cannelloni
1 low-fat frozen 5-cheese lasagna
Carb 2:
Select Carb
2 oz sweet potato (cooked)
2 oz potato (cooked)
0.5 cup rice (cooked)
0.5 cup canned split peas (rinsed and drained)
1 corn tortilla (6-inch)
0.5 cup fresh fruit salad
1 fresh fruit (medium piece)
0.5 cup pasta (cooked)
1 low-fat flour tortilla (6-inch)
1 slice whole-wheat bread
0.5 cup vegetarian lentil soup
0.5 cup mushroom barley soup
0.5 cup wonton soup
0.5 cup miso soup
0.5 cup Manhattan clam chowder
0.5 cup tomato-rice soup
0.5 cup beef vegetable soup
0.5 cup minestrone soup
3 fat-free whole-grain crackers
1 slice pizza (select cheese as protein)
1 English muffin
1 pierogies (potato)
0.5 cup couscous (cooked)
0.5 cup kasha/buckwheat groats (cooked)
0.5 cup tabouli (cooked)
1 hamburger bun
1 hot dog bun
1 roll, dinner or hard (small)
1 slice rye bread
1 slice white bread
1 slice French or Italian bread
1 slice sourdough bread
1 oz Ore-Ida Tater Tots (omit fat selection)
0.5 cup Knorr risotto (any type)
0.5 cup chicken noodle soup
0.5 cup split pea soup
Veg:
Select Vegetable
Mushrooms
Onions
Tomatoes
Green bell peppers
Red bell peppers
Asparagus
Artichoke
Broccoli
Capers
Carrots
Celery
Chives
Corn
Eggplant
Green beans
Hearts of palm
Cucumber
Lettuce & tomato
Spinach
Squash
Zucchini
Salad greens
Salsa
Pickles (reduced-sodium)
1 cup fat-free chicken broth + vegetables
Vegetable medley (frozen)
Fat-free tomato sauce
Cauliflower
Beets
Kale
Cabbage
Radishes
Peas
Bev:
Select Beverage
Sugar-free drink mix
Herbal or green tea
Decaffeinated coffee
Regular coffee
Sugar-free iced tea
Brewed tea
Diet soda
Seltzer
Water
Diet hot cocoa
1 cup Campbell's V-8 juice (low-sodium)
1 cup Diet V-8 Splash
Carrot juice
Snack
Dinner
Pro:
Select Protein
4 oz chicken breast (skinless)
4 oz turkey breast (skinless)
4 oz ham (lean)
6 oz nonfat cheese (any type)
1.5 cup nonfat cottage cheese
6 oz canned tuna (in water)
6 oz tofu
2.5 oz part-skim ricotta cheese
2.5 oz reduced-fat Monterey Jack cheese
2.5 oz reduced-fat cheddar cheese
5 slice nonfat American cheese
2.5 oz reduced-fat Swiss cheese
3 oz part-skim mozzarella cheese
2 cup low-fat (1%) milk
2.5 cup fat-free milk
4 tsp peanut butter (omit fat selection)
2.5 oz soy cheese
2 (8-oz) cup low-fat soy yogurt
0.5 cup low-fat hummus
2.5 cup low-fat plain soy milk (w/calcium)
1 cup soybeans (edamame)
2 (8-oz) cup low-fat yogurt
6 slice low-fat luncheon meat
6 pieces sashimi
1 Pure Protein bar (any flavor)
2 tsp soybutter (omit fat selection)
2.5 cup egg drop soup
3 pieces sushi roll
1 MetRx Source One bar
2 (4-oz) fat-free pudding snack
Carb:
Select Carb
2 corn tortilla (6-inch)
11 baked potato chips
1 cup fresh fruit salad
1 fresh fruit (medium piece)
0.5 cup fruit juice
2 low-fat flour tortilla (6-inch)
1 bagel (medium)
4 bagel chips (large)
2 slice whole-wheat bread
12 pretzel twists (small)
1 low-fat granola bar (< 4 g fat)
.50 cup dried fruit
1.5 cup whole-wheat cereal
1 cup vegetarian lentil soup
1 cup mushroom barley soup
1 cup wonton soup
1 cup miso soup
1 cup Manhattan clam chowder
1 cup tomato-rice soup
1 cup beef vegetable soup
1 cup minestrone soup
7 fat-free whole-grain crackers
1 cup low-fat microwave popcorn (< 4 grams fat)
8 Melba toast
8 saltine crackers
1 whole-wheat pita (6-inch)
3 rice cakes (large)
1 English muffin
1 cup Cheerios cereal
1 roll, dinner or hard (small)
0.5 cup cereal & 1/2 cup berries or 1/2 banana
2 slice rye bread
2 slice white bread
2 slice French or Italian bread
2 slice sourdough bread
1 Clif bar (any flavor)
1.5 cup applesauce
0.5 cup low-fat granola cereal
1 fat-free muffin (2 oz)
1 Nutri-Grain cereal bar (any flavor)
.25 cup raisins
1 cup canned fruit (in natural juice)
1 cup chicken noodle soup
11 baked tortilla chips
1 cup melon chunks
1 cup berries or grapes
1 cup split pea soup
1 York Peppermint Pattie (large)
1 diet nutritional snack bar
1.5 banana
1 Balance bar (any flavor)
1 Luna bar (any flavor)
1 Genisoy bar (any flavor)
Carb 2:
Select Carb
1 corn tortilla (6-inch)
6 baked potato chips
0.5 cup fresh fruit salad
1 fresh fruit (medium piece)
0.5 cup fruit juice
1 low-fat flour tortilla (6-inch)
2 bagel chips (large)
1 slice whole-wheat bread
6 pretzel twists (small)
1 low-fat granola bar (< 4 g fat)
.25 cup dried fruit
0.5 cup whole-wheat cereal
0.5 cup vegetarian lentil soup
0.5 cup mushroom barley soup
0.5 cup wonton soup
0.5 cup miso soup
0.5 cup Manhattan clam chowder
0.5 cup tomato-rice soup
0.5 cup beef vegetable soup
0.5 cup minestrone soup
3 fat-free whole-grain crackers
0.5 cup low-fat microwave popcorn (< 4 grams fat)
4 Melba toast
4 saltine crackers
1 rice cakes (large)
1 English muffin
0.5 cup Cheerios cereal
1 roll, dinner or hard (small)
1 slice rye bread
1 slice white bread
1 slice French or Italian bread
1 slice sourdough bread
0.5 cup applesauce
0.5 cup low-fat granola cereal
.25 cup raisins
0.5 cup canned fruit (in natural juice)
0.5 cup chicken noodle soup
6 baked tortilla chips
0.5 cup melon chunks
0.5 cup berries or grapes
0.5 cup split pea soup
1 diet nutritional snack bar
0.5 banana
Bev:
Select Beverage
Sugar-free drink mix
Herbal or green tea
Decaffeinated coffee
Regular coffee
Sugar-free iced tea
Brewed tea
Diet soda
Seltzer
Water
Diet hot cocoa
1 cup Campbell's V-8 juice (low-sodium)
1 cup Diet V-8 Splash
Carrot juice
Fat:
Select Fat
2 oz nuts (unsalted)
2 tbsp salad dressing
2 tbsp light cream
2 tbsp low-fat cream cheese
2 tbsp low-fat mayonnaise
1 oz cheese, any type
4 tsp tahini paste
2 oz avocado
11 small olives
2 tsp margarine
You are allowed 3 tsp of butter or 2 tsp of oil
as your fat content for this meal.
Pro:
Select Protein
4 oz chicken breast (skinless)
4 oz turkey breast (skinless)
6 oz tuna steak
6 oz swordfish steak
6 oz sole fillet
6 oz flounder fillet
6 oz halibut fillet
6 oz red snapper fillet
6 oz smoked salmon
4 oz salmon steak or fillet
6 oz shrimp
6 oz lobster
6 oz crabmeat
6 oz steamed clams
6 oz steamed mussels
4 oz ham (lean)
4 oz steak (lean)
4 oz ground beef (7% fat)
4 oz lamb
1 cup canned black-eyed peas (rinsed and drained)
1 cup canned chickpeas (rinsed and drained)
1 cup lentils (cooked)
1 cup canned black beans (rinsed and drained)
6 oz canned tuna (in water)
6 oz tofu
6 oz scallops
2.5 oz part-skim ricotta cheese
2.5 oz reduced-fat Monterey Jack cheese
2.5 oz reduced-fat cheddar cheese
5 slice nonfat American cheese
2.5 oz reduced-fat Swiss cheese
3 oz part-skim mozzarella cheese
1 (3-oz) ground turkey burger (< 5 g fat)
2 low-fat hot dog (< 3 g fat)
6 oz pork tenderloin
6 oz duck (skinless)
5 oz buffalo
6 oz surimi (imitation crabmeat)
6 oz trout fillet
6 oz cod fillet
6 oz Cornish game hen (skinless)
4 oz veal
2 (2-oz) vegetable burger
2 (2-oz) soy burger
4 tsp peanut butter (omit fat selection)
2.5 oz soy cheese
2 (8-oz) cup low-fat soy yogurt
2 tofu hot dog
0.5 cup low-fat hummus
1 cup tofu "burger" crumbles (TVP)
0.5 cup tempeh
2 (8-oz) cup low-fat yogurt
1 cup canned kidney beans (rinsed and drained)
1 cup canned lima beans (rinsed and drained)
5 oz catfish fillet
6 slice low-fat luncheon meat
6 pieces sashimi
1.5 cup vegetarian chili
1 cup Chinese chicken and vegetables (steamed)
1 cup Chinese shrimp and vegetables (steamed)
5 Boca Nuggets
3 oz turkey sausage (omit fat selection)
2 tsp soybutter (omit fat selection)
2.5 cup egg drop soup
1 cup low-fat refried beans (canned)
3 pieces sushi roll
1 small fast-food hamburger (select bun as carb)
1 low-fat frozen glazed chicken entree
1 cup vegetarian baked beans
3 link vegetarian sausage
1 MetRx Source One bar
1 low-fat frozen vegetables and beef
1 low-fat frozen turkey breast
1 low-fat frozen Oriental beef
1 low-fat frozen fiesta grill chicken
1 low-fat frozen chicken l'Orange
1 low-fat frozen chicken chow mein
3 oz lean ground turkey breast
Carb:
Select Carb
5 oz sweet potato (cooked)
4 oz potato (cooked)
0.5 cup rice (cooked)
0.5 cup canned split peas (rinsed and drained)
2 corn tortilla (6-inch)
1 cup fresh fruit salad
1 fresh fruit (medium piece)
1 cup pasta (cooked)
2 low-fat flour tortilla (6-inch)
2 slice whole-wheat bread
1 cup vegetarian lentil soup
1 cup mushroom barley soup
1 cup wonton soup
1 cup miso soup
1 cup Manhattan clam chowder
1 cup tomato-rice soup
1 cup beef vegetable soup
1 cup minestrone soup
7 fat-free whole-grain crackers
1 slice pizza (select cheese as protein)
1 whole-wheat pita (6-inch)
1 English muffin
3 pierogies (potato)
0.5 cup couscous (cooked)
0.5 cup kasha/buckwheat groats (cooked)
1 cup tabouli (cooked)
1 hamburger bun
1 hot dog bun
1 roll, dinner or hard (small)
2 slice rye bread
2 slice white bread
2 slice French or Italian bread
2 slice sourdough bread
3 oz Ore-Ida Tater Tots (omit fat selection)
1 cup Knorr risotto (any type)
1 cup chicken noodle soup
0.5 cup cranberry sauce
0.5 cup prepared bread stuffing (omit fat)
1 cup split pea soup
1 diet shake (11-oz)
1 6-in low-fat turkey sub (select trk'y as pro)
1 6-in low-fat veggie sub
1 low-fat frozen mac&cheez (select ch'z as pro)
1 Balance bar (any flavor)
1 Luna bar (any flavor)
1 Genisoy bar (any flavor)
1 low-fat frozen cheese cannelloni
1 low-fat frozen 5-cheese lasagna
Carb 2:
Select Carb
2 oz sweet potato (cooked)
2 oz potato (cooked)
0.5 cup rice (cooked)
0.5 cup canned split peas (rinsed and drained)
1 corn tortilla (6-inch)
0.5 cup fresh fruit salad
1 fresh fruit (medium piece)
0.5 cup pasta (cooked)
1 low-fat flour tortilla (6-inch)
1 slice whole-wheat bread
0.5 cup vegetarian lentil soup
0.5 cup mushroom barley soup
0.5 cup wonton soup
0.5 cup miso soup
0.5 cup Manhattan clam chowder
0.5 cup tomato-rice soup
0.5 cup beef vegetable soup
0.5 cup minestrone soup
3 fat-free whole-grain crackers
1 slice pizza (select cheese as protein)
1 English muffin
1 pierogies (potato)
0.5 cup couscous (cooked)
0.5 cup kasha/buckwheat groats (cooked)
0.5 cup tabouli (cooked)
1 hamburger bun
1 hot dog bun
1 roll, dinner or hard (small)
1 slice rye bread
1 slice white bread
1 slice French or Italian bread
1 slice sourdough bread
1 oz Ore-Ida Tater Tots (omit fat selection)
0.5 cup Knorr risotto (any type)
0.5 cup chicken noodle soup
0.5 cup split pea soup
Veg:
Select Vegetable
Mushrooms
Onions
Tomatoes
Green bell peppers
Red bell peppers
Asparagus
Artichoke
Broccoli
Capers
Carrots
Celery
Chives
Corn
Eggplant
Green beans
Hearts of palm
Cucumber
Lettuce & tomato
Spinach
Squash
Zucchini
Salad greens
Salsa
Pickles (reduced-sodium)
1 cup fat-free chicken broth + vegetables
Vegetable medley (frozen)
Fat-free tomato sauce
Cauliflower
Beets
Kale
Cabbage
Radishes
Peas
Bev:
Select Beverage
Sugar-free drink mix
Herbal or green tea
Decaffeinated coffee
Regular coffee
Sugar-free iced tea
Brewed tea
Diet soda
Seltzer
Water
Diet hot cocoa
1 cup Campbell's V-8 juice (low-sodium)
1 cup Diet V-8 Splash
Carrot juice
Dsrt:
Select Dessert
1 cup applesauce
4 oz fat-free frozen yogurt
1/2 cup sugar-free Jell-O (any flavor)
1 fat-free pudding snack (4-oz)
1 cup fat-free caramel popcorn
3 cups low-fat popcorn (< 4 g fat)
1 Good Humor Fudgsicle bar
1 frozen fruit bar
1/2 cup low-fat Tofutti frozen dessert
1 1/2 cups fruit w/3 tbsp Cool Whip Lite
3 fig bars
3 plain biscotti (2-inch)
1/2 cup sorbet
1 slice angel food cake (1/6 cake)
6 meringue cookies (small)
4 low-fat graham crackers (2 sheets)
7 low-fat Nilla wafers
5 After Eight mints
4 Kraft caramel squares
2 Tootsie Pops (any flavor)
4 Tootsie Rolls (midgies)
York Peppermint Pattie (1 large or 3 small)
4 Hershey's Kisses
8 oz latte/cappucino (w/fat-free or soy milk)
10 animal crackers
3 Snackwell's fat-free devil's food cookies
4 fortune cookies
18 Honey Maid crisps
1/8 Sweet Rewards banana cake
1/8 Sweet Rewards chocolate cake
1 Sweet Rewards brownie snack bar
1 Sweet Rewards double-fudge snack bar
1/2 cup Healthy Choice ice cream
1 cup Simple Pleasures light ice cream
1/2 cup sherbet
2 Snackwell's creme sandwich cookies
1 whole fruit or 1 cup berries
12 oz light beer (limit 3 alcoholic bevs/wk)
4 oz wine (limit 3 alcoholic bevs/wk)
1 1/2 oz liquor (limit 3 alcoholic bevs/wk)
4 oz champagne (limit 3 alcoholic bevs/wk)