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F O O D B I B L EBEVERAGESSUGARSServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real LifeALCOHOLAquivet Bourbon Brandy Gin Rum Tequila Vodka Whiskey 86 Proof1.5 oz104000000NCCYBeer: Regular12 oz150113n/an/a00NNCYBlack Russian Cocktail1.5 oz115080600NNCYBloody Mary8 oz50181500NNCYCoffee & Cream Liqueur1.5 oz1531100975NNCYCoffee Liqueur: 63 Proof1.5 oz16101701700NNCYDaiquiri8 oz18504714600NNCYGin & Tonic Cocktail6 oz117060600NNCYHarvey Wall Banger6 oz14511501500NNCYMargarita1.5 oz94060600NNCYMartini1.5 oz103010000NNCYPi?a Colada1.5 oz820110n/a11NCCYSangria5 oz980130n/a00NNCYScrewdriver6 oz14511501500NNCYSloe Gin Fizz6 oz93020n/a00NNCYWhiskey Sour Cocktail6 oz28902802800NCCYWhite Russian1.5 oz109070610NNCYWine: Coolers or Spritzers5 oz59-7101-80n/a00NNCYWINE: Chardonnay Chenin Blanc Pinot Gris Grigio Gewürztraminer Sherry Sauvignon Semillon Red Burgundy Cabernet Merlot Zins Etc5 oz102-13102-5.502-5.500NCCYWINE: Dessert (Dry or Sweet) Sherry Japanese Rice Marsala Plum, Port Rice (Sake) White (Vermouth)5 oz195-2380~230~230n/aNNCYWine: Mirin5 oz33614704700NNCYCOFFEE TEAS &HOT CHOCOLATECappuccino: Fat Free Milk8 oz53570700NYYYCappuccino: Low Fat Milk8 oz73570722NYYY*Coffee: Brewed Instant Regular or Decaf8 oz1-120-10-20000YYYYCoffee Latte: Single or Double with Fat-Free Milk8 oz47570600NYYYCoffee Latte: Single or Double with Low-Fat Milk8 oz60570621NCYYCoffee Latte: Regular or Silk Soy8 oz145-1705-620-29018-2340NNCYCoffee: Mocha with Fat-Free Milk8 oz12082211910NNCYCoffee: Mocha with Low-Fat Milk8 oz20082211916NNCY*Espresso Regular or Decaf4 oz110202100YYyY*Tea All Flavors: Regular or DecafMint Green Oolong Chamomile Herbal or Yerba Maté8 oz0-2000000YYYYHot Cocoa: Sugar-Free with Water8 oz663121000NCYYHot Cocoa: Sugar-Free Low-Fat Milk8 oz1588271n/a32NNCCHot Cocoa: with Water8 oz12522612311NNCYHot Cocoa: with Whole Milk8 oz1937271n/a85NNCYBEVERAGESSUGARSServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real LifeJUICESAloe Vera Juice4 oz451110000NNYYApple Juice4 oz5801401400NNYYCarrot Juice4 oz471111500NCYYCherry Juice4 oz7001701600NNYYCranberry Juice4 oz5801501500NNYYGrape Juice4 oz7711901900NNYYGrapefruit Juice4 oz4711101100NCYYGuava Juice Drink4 oz6601711600NNYYLemon Juice4 oz300100300NYYYLime Juice4 oz311100200NYYYMango Nectar Juice4 oz7201911800NNYYOrange Juice4 oz5611301000NCYYPassion Fruit Juice4 oz6301701700NNYYPineapple Juice4 oz6601601200NNYYPomegranate Juice4 oz7011801700NNYYPrune Juice4 oz9012212100NNYYTomato Juice4 oz21150400NYYYVegetable Juice: V84 oz2515140NYYYMILK & NON-DAIRYAlmond:Original8 oz6018172.30NCYYOriginal Unsweetened8 oz40121030NNCYChocolate8 oz12022212030NNCYChocolate: Unsweetened8 oz45116103.50NCyYVanilla8 oz901161152.50NCYYVanilla Unsweetened8 oz40121030NCYYButtermilk: Cultured, Low-Fat1 oz11071401421NNCYEvaporated Milk: Fat-Free4 oz8811401400NNCYHalf-&-Half1 oz37110100NCYYHot Cocoa: Sugar Free w/Water8 oz663121010NCYYHot Cocoa: Sugar Free w/Low Fat Milk8 oz1588271n/a32NCYYHot Cocoa: with Water8 oz12522612311NNCYHot Cocoa: with Whole Milk8 oz1937271n/a85NNCYMilk: Fat-Free8 oz9091301200NCYYMilk: Low-Fat 1%8 oz118101401132NCYYMilk: Reduced-Fat 2%8 oz12281101153NCYYMilk: Whole8 oz14681101185NCCYRice Milk8 oz1443282n/a20NNCYSoy Milk8 oz12711123151NCYYSoy Milk: Light8 oz70681620NCYYSODACola: Regular8 oz100025.5025.500NNCYCola: Diet8 oz0-1000000NYYYCrystal Light: Any Flavor1 serving500n/a00n/aNYYYSnapple: All Flavors8 oz0-1001-4n/a0-30n/aNYYYENTREESPROTEINSServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real Life EGGS FISH SHELLFISH & MISCELLANEOUSEGGS*Eggs1 Large74-78600052CYYY*Egg: White Raw1 Large17400000CYYYFISHCaviar: Red or Black1 tsp40410031NCYY** These Fish Are Not Specifically Excluded By Dr. Simeons & Meet The Nutritional Criteria of The 500 Calorie Phase 2Some Consider These Questionable & To Be Conservative Avoid: They May Slow You Down!!!*Low-Fat Low-Calorie And Allowed During 500 Calorie Phase: Sea Bass: Striped Turbot Cisco Cod Atlantic Ling Ling Pacific Cask Dolphin** Mahi-Mahi** Flounder Grouper Haddock Monkfish Northern Pike Ocean Perch: Atlantic Orange Roughy Pike Walleye Pollock: Atlantic Rockfish: Pacific Rainbow Smelt Snapper Sole Tarpon** Tilapia Walleye Pike Whiting Wolf Fish: Atlantic Raw4 oz81-10912-300-1001-2YYYYLow-Fat, Low-Calorie: Not Allowed in 500 Calorie Phase 2: Carp, Brown Trout, Catfish: Wild/ Farmed Cisco Croaker Devilfish: Alaskan Dolphin** Drum Fish Halibut: Atlantic Mackerel: King Mahi-Mahi** Mullet Striped Salmon: Chum/Pink Scallops* Shark Smelt Rainbow Snapper Sturgeon Swordfish Trout: Wild Rainbow Tarpon** Tilefish Trout: Sea Tuna: Slipjack/ Yellow Fin Tuna: White Canned In Water Turbot Whitefish: Atlantic Wolf Fish: Atlantic Raw4 oz108-15313-270-1002-90-1NYYY (High Fat and Calories): Butterfish Herring Greenland Mackerel Shad: Atlantic Pacific Spanish Milkfish Sablefish Salmon: Atlantic Chinock Coho Sockeye Tuna: Blue Fin Raw4 oz158-24015-240002-92-4NYYYSHELLFISH*Crab: Alaskan King Blue Snow Dungeness Queen Steamed Baked3 oz83-11716-200-100-10-20-1YYYYCrab Cake116011500102NYYY*Crayfish: Wild or Farmed Steamed3 oz70-7414-1500010YYYY*Lobster: Steamed3 oz831710010YYYYScallops: Raw4 oz1001830010CYYY*Shrimp: Cooked3 oz1012100020YYYYENTREES Proteins ContinuedServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real LifeMEAT*Alligator3 oz1973900052YYYYBEEF*Bottom Round: Cooked3 oz1392400052YYYYBrisket Flat: Lean3 oz1742800062NYYYChuck Roast: Lean3 oz1792800062NYYYCorned Beef: Cooked3 oz21515000165NYYYCotto Salami: Beef1 oz58410042NYYY*Eye Round: Lean Cooked3 oz1382500031YYYYFilet Mignon: Lean Broiled3 oz1792400093CYYY*Flank Steak: Lean Broiled3 oz1582400063YYYY*Ground Beef: 85% Lean Broiled3 oz23022000156YYYY*Ground Beef: 93% Extra Lean Broiled3 oz1302200052YYYYHotdog, Beef: 97% Fat Free1.7 oz45630o11NCYYJerky: Beef1 oz1169.53.10.52.67.33.1NCYY*Rib Pot Roast: Lean Roasted3 oz1311500073YYYY*Rib Steak: Lean Roasted3 oz811100042YYYYRoast, Lean: Roasted3 oz1692400073CYYYRoast Beef: Lunch Meat1 oz30-356-710042NYYYSalami Beef: Cooked1 oz73410062NYYYSalami Beef: Lean Sliced1 oz45410021NYYYShort Ribs: Lean w/Bone Braised3 oz65700042NYYYSirloin Steak: Broiled3 oz23622000166NYYYTop Sirloin Steak: Lean Broiled3 oz1662600062CYYYStew Meat Lean: Cooked3 oz21027000104NYYYT-Bone: Lean Broiled3 oz1682200083CYYYTenderloin: Lean Boneless4 oz1632400062CYYYTop Round Steak: Braised3 oz1772400083CYYYBISONBison: Ground, Pan Broiled3 oz20220000013NYYYBison: Roast Roasted3 oz1232400002CYYYBoar: Wild Cooked3 oz1362400004NYYYCHICKENYBuffalo Wing: Spicy3 oz26122000019NYYY*Chicken Breast: No Skin Cooked3 oz1282500003YYYYChicken Breast: Fat-Free Sliced3 oz671420000YYYYChicken Drumstick: Thigh Cooked3 oz149-17415-2200005-9NYYYHotdog: Chicken1116430009NCYYChicken: Liver Pate1 oz57420004NYYYChicken: Deli Lunchmeat 1 oz30610011NYYYDUCKDuck: Breast, Without Skin3 oz1192300020NYYYDuck: Whole, Roasted, Chopped3 oz238-28716-2000017-246-8NYYYEmu: Fan Filet or Ground, Broiled3 oz131-13924-270002-41NYYYGoose: Whole Roasted3 oz25921000186NYYYGoat: Baked, Broiled or Roasted3 oz1221200031NYYYOstrich: Ground Top Loin Cooked3 oz121-13222-250003-61-2NYYYPheasant: Whole, Cooked3 oz21028000101NYYYQuail: Whole Cooked3 oz19921000123NYYYENTREESPROTEINS ContinuedServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real LifeVENISONChopped Cooked3 oz1772500082NYYYStewed3 oz1452800031NYYYJerky1 oz1169.43.10.52.67.33.1NCYYLAMBCenter Slice Lion Ribs Sirloin Chop3 oz160-18321-230007-103-6NYYYGround Broiled3 oz24121000177NYYYPORKBacon: Cooked2 oz34200031NYYYCanadian Bacon: Grilled1 oz52700021NYYYChitlins: Cooked1 oz66400063NYYYChop: Center Lean w/ Bone Braised2.6 oz1492200062NYYYChop Sirloin: Lean w/ Bone Braised2.5 oz1421900062NYYYGround: Cooked3 oz25322000187NYYYHotdog: Pork2.7 oz20410000187NYYYHotdog: Pork Beef Turkey Fat-Free1.8 oz50660200NCYYProsciutto: Sliced.5 oz50400021NYYYPulled With Sauce3 oz1471380n/a72NCYYRibs: Country-Style Lean Braised3 oz19922000124NYYYRoast: Center Loin Roasted3 oz1692300083NYYYSalami: Italian Port1 oz1206000104NYYYSausage: Cooked.5 oz44300041NYYYScrapple2 oz119580083NYYYTenderloin: Roasted3 oz1392400041NYYYVEALBreast: Braised3 oz22623000146NYYYCube Steak3 oz22014000188NYYY*Ground: 8% Fat Broiled3 oz1462100063YYYYLeg: Lean Cubed Braised3 oz1603000041CYYYLeg:*Top Round Steak Lean Roasted3 oz1282400031YYYYLoin?or Loin Chop: Braised3 oz185-19221-290006-82NYYYLoin Chop Cutlet: Braised3 oz24226000156NYYY*Shank Roast: Braised3 oz1512700041YYYY*Short RIB: Lean Roasted3 oz1432100062YYYYShoulder Arm Steak or Blade Roast Braised3 oz168-17128-300005-61NYYYSirloin Roast or Top Round Steak: Lean Raw4 oz121-12716-240002-41NYYYTURKEYBreast: Roasted3 oz1612400062NYYYDark Meat: Roasted3 oz159-18823-24000102NYYYGiblets Raw131547500103NYYYGizzard Raw11392200051NYYYGround: 11% Fat Sausage3 oz14614000103NYYYHeart Raw134500010NYYYLeg: With Skin Roasted3 oz1772400083NYYYNeck: Without Skin Raw124236000103NYYYHotdog: Turkey1102610083NYYYJerky1 oz71-81143-403-410NCYYVEGETABLESServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real LifeAlfalfa Sprouts? cup5111000NYYYArtichoke1 med604137300NYYYArtichoke Hearts:Marinated or Uncooked ? cup58272030NYYYArugula4 oz28342210NCYY*Asparagus4 oz25352100YYYYBamboo Shoots: Cooked5 oz17231000NYYYBamboo Shoots: Raw1 cup41483500NCCYBeet Greens: Raw*1 cup8121000YYYYBeets: Cooked? cup37182700NNCYBroccoflower1 cup32363000NYYYBroccoli1 cup44585310NYYYBrussels Sprouts1 cup38383200NYYYBurdock Root: Cooked? cup551131200NCCY*Cabbage? head271.56.52.53.500YYYYCarrots: Raw or Cooked? cup27162310NYYYCauliflower? cup34375200NYYY*Celery6-8 Ribs17142100YYYY*Cherry Tomatoes1 cup27162400YYYYChicory Root1 cup661162n/a00NNCYCollard Greens: Cooked1 cup49495110NYYYCorn? cup662152210NNCYCowpeas: Cooked? cup1007173110NNCY*Cucumber2 cup32262400YYYYEggplant1 cup35192300NYYYEndive? head44392110NYYYGreen Beans1 cup38288200NYYY*Fennel1 Bulb27163000YYYYKale: Cooked1 cup36173210NYYY*Lettuce: Bibb Boston Butterhead Iceberg Red Leaf Romaine1 head Bunch21243200YYYYMountain Yam: Cooked? cup591141n/a00NNCYMung Bean Sprouts? cup16233200NYYYMushrooms: Italiana Cremini Enoki Morel Pickled Porcini Portabello4-515230100NYYYMushroom: Shitake? cup412102300NCCYMustard Greens1 cup15232100NYYYOkra: Cooked1 cup524115510NCYY*Onion: Red White or Yellow1 small29171300YYYYOnion: Pearl Cooked? cup601141400NNCYPalm Hearts Canned? cupParsnips: Cooked? cup21232n/a00NCYYPeas: Green? cup631153400NNCYPeas: Snow Raw? cup594104400NCYYPeas: Snow Steamed or Cooked? cup13121100NNYYPeppers: Banana Hot Chili Hot Green135262300NYYYPeppers: Bell Green Red or Yellow1 med12-1812-41-21-200NYYYPOTATOBaked1 small1152275100NNCYNew3 oz542113100NNCYFrench Fried1 cup1853283n/a73NNCYVEGETABLESContinuedServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real LifeHash Browns? cup1031141151NNCCMashed: Milk Butter or Scalloped? cup105-1192-413-18224-52-3NNCYPotato: Twice Baked5 oz2044274193NNCYPumpkin: Canned? cup421104400NCYY*Radish1 cup14-300-20-20-20-200YYYYRutabaga1 small6921651100NNCYSauerkraut: Canned1 cup30092400NYYYSeaweed Kelp? cup18040000NYYYSnap Beans: Green or Yellow1 cup27174300NYYY*Spinach: Raw2 cup22242n/a00YYYY*Spinach: Cooked2 cup8210148200YYYYSquash: Acorn Butternut Cooked? cup41113n/a00NCCYSquash: Scallop Straight Neck1 cup25381-2112-41-200NYYYSquash: Summer1med3125-82400NYYYSquash: Spaghetti Crookneck or Winter1 cup36-421-272-32-40-10NCYYSweet Potato:Baked Mashed or Canned1 small95-1061-222-2536-900NNCYSwiss Chard: Cooked*1 cup35374200YYYYTomato: Red Green or Orange*1 med18-3514-714-50-10YYYYTomato Paste1Tbs13131200NYYYTomato Puree? cup432102500NYYYTurnip: Cubed1 cup36825000NNYYYam: Cooked? cup39191000NYCYZucchini1 med35272300NYYYBEANS & LEGUMES Serving SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real LifeSTARCH PROTEIN FIBER & FATBaked Beans? cup1134214400NCYYBean Sprouts: (Mung Beans)? Cup13131200NCCYBlack Beans? cup1148207010NCYYBlack-Eyed Peas: Cooked? cup926.5163.52.50.50NCYYButter Beans: (Lima) Cooked? cup1056205100NCCYChickpeas (Garbanzos)? cup1346226420NCYYChili Beans? cup100322710.50NCYYFrench Beans? cup1148218010NCYYHummus? cup561361030NCCYKidney Beans? cup1107208000NCYYLentils? cup16172811310NCCYMung Beans: Cooked? cup1068198200NCYYNavy Beans: Cooked? cup12772420010NCYYPinto Beans: Cooked? cup1228228010NCYYRefried Beans? cup1197207020NCYYSoybean Sprouts: Raw? cup24320010NCYYSoybean Sprouts: Steamed? cup38430020NCYYSoybeans: Cooked? cup1481485370NCCYSoybeans: Dry-Roasted? cup202151480110NCYYSplit Peas: Cooked? cup1168218300NCCYFRUITServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6real LifeApricot117041300NYYY*Apple17201931400YYYYApple: Crab? cup420111n/a00NYYYApplesauce: Unsweetened1/3 cup33091700NYYYApplesauce: Sweetened1/3 cup6401711400NCCYAvocado? cup58132050NYYYBanana1-7”10512731400NCYYBanana Chips1 oz1500201680NNCYBerries: Blackberries Gooseberries Loganberries Mulberries Raspberries *Strawberries (150 g)1 cup53-661-213-151-85-1110NYYYBlueberries? cup411112700NYYYBreadfruit? cup571153600NCYYCantaloupe: Honeydew1 cup54-64113-1611400NCYYCherries: Barbados1 cup31081n/a00NYYYCherries: Black Canned? cup4411111000NYYYCherries: Ground or Red Sour? cup37-4418-111-21000NYYYCherries: Maraschino77002102100NNCYCherries: Red Sour or Freeze-Dried.5 oz601120n/a00NYYYClementine140192600NYYYCoconut: Dried2 tsp55020155NYYYCranberries1 cup440124400NYYYCranberries: Dried2 Tbs4501111000NYYYCranberry Sauce: Canned? slice8602212200NNCYCurrants: Black Red or White? cup31-3518-92-4400NYYYDates: Chinese or Deglet Noor122-23061500NYYYElderberries? cup26073n/a00NYYYFig1 med370101800NYYY*Grapefruit: Pink Red or White? med41-67110-161-69-1000YYYYGrapes: Champagne ConcordBlack Green Red or Seedless ? cup50-61113-16112-1500NCYYKiwifruit1 med461112700NYYYKumquat3 oz602146710NYYYLemon115051100YYYYLime120072100NYYYMango?6711821500NCYYMelons: Cantaloupe Honeydew Muskmelon1 c or ? melon54-64113-1611400NCYYNectarine1 med7011711400NCYYOrange1 med7011611300NCYYPapaya1 small591153900NYYYPeach1 med38191800NYYYPear: Persimmon? med50-590-113-162-19-110-10NYYYPineapple? cup371101700NYYYPlantain Chips.5 oz74181n/a54NYYYPlum1 med30181700NYYYPomegranate? of 35311301300NCYYPrunes3 med501132600NYYYRaisins: Golden or Purple2 Tbs40-65112-16110-1500NCYYRhubarb1 cup26162100NYYYStar fruit1 cup33173400NYYY*Tangelo Tangerine or Mandarin 1 med45-50111-132-380-10-1YYYYWatermelon1 cup451111900NCYYSEEDS & NUTS NUT BUTTERSServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real LifeFAT & PROTEINAlmond Butter: Plain or Chocolate Flavored1 Tbs90-1012-33-51-21-28-91NCYYAlmond Paste1 Tbs65171540NCYYAlmonds: Plain Dry-Roasted or Honey-Roasted1 oz16965.53.41.1151.2NCYYBrazil Nut Butter1 Tbs95221n/a10NCYYBrazil Nuts: Dried1 oz18643.61.5018.84.9NCYYCashew Butter: Plain Orange Organic 1 Tbs83-9434-60-116-81-2NCYYCashews: Dry-Roasted1 oz1634.3910133NNCYChestnuts: Chinese or European1 oz67-690150-1.50-10-10NCYYCoconut:Fresh or Dried Un-Sweetened1 Tbs18010031NYYYFlax Seeds1Tbs45111040NYYYHazelnut Butter1 Tbs90332n/a81NCYYHazelnuts: (Filberts)1 oz1784530171NCYYMacadamia Nuts: Dry-Roasted1oz20323.62.3121.63.4NCYYMixed Nuts: Dry-Roasted1 oz168572.5014.52NCYYPeanut Butter: Crunchy or Creamy1Tbs94431182NCYYPeanuts: Dry-Roasted or Salted11667620142NCYYPancake1 oz43-851-27-140-10-40-20NNCCRoll: Cinnamon1 oz11221511051NNCCRoll: Dinner1 oz75-842-311-150-20-21-20-1NNCCRoll: Hamburger or Hotdog Bun? bun603111211NNCCTaco Shell5” shell50-6217-80-102-30-1NNCCTortilla: Corn6”571122010NNCCTortilla: Flour6”1003161121NNCCWaffle1-1 oz70-952-88-151-41-41-60-1NNCCDAIRY PRODUCTS MOSTLY PROTEIN & FATServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real LifeCOMBINATIONS i.e. CHEESE CREAM OR YOGURTCHEESEAmerican: Pasteurized1” cube24-6840-200-20-60-4NCYYBlue: Crumbled1 tsp30200022NCYYBrie Camembert Cheddar Colby Feta Fontina Gruyere Jalapeno Jack Mexican Queso Asadero Monterey Jack Mozzarella Muenster Pepper Jack Parmesan Provolone Swiss1 “ cube45-693-80-20-10-12-60-4NCYY*Cottage Cheese: Large / Small Curd? cup58720032YYYYCottage Cheese: Low-Fat 2%? cup50730311NCYYCream Cheese2 tsp1012100106NCYYCream Cheese: Fat-Free2 tsp28420000NCYYGoat Gouda or Roquefort1 oz76-1285-90-1000-16-104-7NCYYParmesan: Grated2 tsp40400032NCYYRicotta? cup108720085NCYYRomano2tps70600053NCYYDAIRY PRODUCTS MOSTLY PROTEIN & FATServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real LifeString1 oz508118821NCYYCream: Light or Heavy1 tsp29-5100-1003-62-3NCYYCream Sour1 tsp31010032NCYYHalf & Half Cream Substitute1 tsp20-3201-300-31-21-2NCYYTopping: i.e. Cool Whip2 tsp10 to 25001-401-20-2NCYYYogurt Plain: Low Fat or Fat Free4 oz69-804-75-1005-90-40-2NCYYYogurt Flavored: Low Fat4 oz90-1413-616-24016-211-31-2NCCYYogurt Flavored: Fat Free4 oz49-1273-69-270-17-2200NCCYYogurt: Drink4 oz10251801721NCCYCEREALSTARCH & SUGARServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real LifeCEREAL DESSERTS FLOUR GRAINS RICE SWEETS & SNACKSIn General Cereals Are Loaded with Starches & Sugars without Much Benefit (Fiber or Protein) Listed Below Are A Few Good Exceptions To The Rule But The List Is Always Changing The Best Option Is To Look For High Protein & High Fiber Cereal Non Puffed: Cold or Hot? -1 cup74-2101-89-471-140-200-70-1NNCYCereal: Puffed1 cup2-601-80-60-1000-1NNCYHealthier Cereal Choices: High Protein & FiberAll-Bran?-? cup15394518930NNCYBob's Red Mill: Hot Cereals?-? cup110-1800-120-353-100-11-50-1NNCYEzekiel 4:9: Original Almond or Golden Flax? cup180-2007-837-415-6< 11-2.50NNCYKashi: Go Lean Good Friends Heart To Heart? to ? cup85-1103-518-254-65-61-20NNCYOat Bran? cup1168328040NNCYOatmeal: Old-Fashioned or Original? cup743142020NNCYPuffed Millet1 cup21600001NYCYShredded Wheat Cereal1 serve853213000NYCYSpecial K1 cup1186220400NNCYSpecial K: Low Carb Lifestyle Protein Plus1 cup13414186240NYYYDESSERTS SWEETSSTARCH & SUGARServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real LifeBrownie2” sq2111121872NNCCBrownie: Fat-Free or Low-Fat2” sq100-1072-519-20114-160-10-1NNCCCAKECake: Angel Food1 serve12032702000NNCYCake With Icing: White Chocolate or Yellow1 serving275-2252-535-610-125-4510-163-6NNCCCake Without Icing:White Chocolate or Yellowserve187-2252-536-420-126-299-112-3NNCCPound Cake: Fat-Free1 oz8021701000NNCYPound Cake: Regular1 serve290539121137NNCCCheesecake1 serve309830021189NNCCCheesecake: Fat-Free1 serve14072811800NNCYDESSERTS SWEETSSTARCHES ContinuedServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real LifeCANDYBars: 3 Musketeers Almond Joy Fifth Ave Baby Ruth Butterfinger Chocolate Bar with Almonds Twix M&M's (Plain or Peanut) Milky Way Mounds Nestle Crunch Snickers Fun size50-1081-25-140-14-132-61-2NNCCChocolate Covered Almonds5901101555NNCCChocolate Covered Peanuts510551011005NNCYChocolate Covered Raisins525051500NNCYGum Drops? cup18004503700NNCCGum: Regular1 stick10030100NNCCGum: Sugar-Free1 stick2010000NYYYHard: Sugar-Free111030000NCYYHershey's Kisses378090633NCCYLicorice: Black or Red Vine13608-904-500NNCYPeppermint PattyFun size10020200NCYYReese's Peanut Butter CupFun Size36140321NNCYRolo420606300NNCCSkittles: Starburst112-115024-26019-221-200NNCCTootsie Pop60015001000NNCYCOOKIESAnimal Crackers540050100NNCYBiscotti: Chocolate-Covered Sugar-Free140160021NNCYButter Cookie.5 oz751100n/a41NNCYChocolate Cookie2.0 oz210230120104NNCYChocolate Chip: Regular / Sugar-Free0.562-781900-74-51-2NNCYChocolate Sandwich:Regular or Reduced-Fat143-470-17-8041-20NNCYCoconut Macaroon19711701733NNCYDevil's Food172115n/an/a11NNCYDevil's Food: Snack Wells Fat-Free1491120700NNCYFig Bar: Regular or Whole Grain156-60111-1317-80-10NNCYFortune Cookie130070400NNCYGingersnap129050110NNCYGraham Cracker1 sq30050210NNCYLemon Sandwich1156181321NNCCOatmeal11062171841NNCCOatmeal with Raisins11071171941NNCCOatmeal: Sugar-Free150171021NNCYPeanut Butter1952120n/a51NNCYPeanut Butter Sandwich167190531NNCYSugar: Regular or Fat-Free171-98117080-30-1NNCVSugar Wafer134040320NNCYVanilla Wafer11803n/a110NNCYCustard: 2% or Whole Milk? cup148-1615230n/a4-52-3NNCYDONUTSCream Puff: Chocolate With Custard1-3”29372717185NNCCCake: Chocolate or Plain1180-2042-319-2117-1011-132-3NNCCCake: Sugared1310428110204NNCCDonut: Raised, Glazed11603231572NNCCDESSERTS SWEETSSTARCHES ContinuedServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real LifeDonut: Raised With Cream Filling1320439119164NNCC?clair with Custard & Chocolate120451905123NNCCFlan? cup1504250n/a42NNCYICE CREAM STARCHES & SUGARSServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real LifeFROZEN YOGURTChocolate: Regular or Fat-Free? cup104-1103-519-211-216-180-30-2NNCYCoffee: Strawberry, Fat-Free, Vanilla? cup140520-31018-270-50-3NNCYVanilla: Fat-Free? cup9551901900NCYYGelatin: Fruit-Flavored, Regular? cup8021901900NNCYGelatin: Flavored, Fat-Free? cup20200000NYCYICE CREAMChocolate: Low-Fat? cup12032121821NNCYChocolate: Butter Pecan? cup170-1862-312-150-11312-135-8NNCYStrawberry? cup2504231211610NNCCVanilla? cup13321601474NNCCVanilla: Low-Fat? cup1103191443NNCYVanilla: Sugar-Free? cup9931504.50NNCYIce Cream Cone: Sugar1601120.200NNYYIce Cream Cone: Wafer Type1170300.221NCYYCreamsicle: All Flavors Sugar-Free2 pops401106021.5NCYYDreamsicle191218n/an/a21NCYYDrumstick1159318n/an/a94NCYYFudgsicle: Fat-Free17031411000NCYYFudgsicle: Sugar-Free2 pops704164021NCyYPopsicle: All Flavors Sugar-Free11504O000NNCYSandwich114432211563NNCYSandwich Low-Fat113032711411NNCYSkinny Cow: Fudge-Bar Fat-Free110042101800NNCYSkinny Cow: Sandwich Fat-Free11404305421NNCYMarshmallows: 1 Large or 10 Mini2 or 20 mini460120800NNCYPastry Danish: Cheese Cinnamon1266-2805-626-3015-17164-5NNCYPastry Danish: Fruit1335545n/an/a163NNCYPIEBanana Crème1 piece387647123205NCCYChocolate Crème1 piece280436121144NCCYCoconut Cream1 piece2593270n/a178NCCYEgg Custard1 piece221622212121NCcYFruit: Apple Blueberry Cherry Peach1 piece261-304240-471-215-1812-133-5NNCYFruit: Lemon No Meringue1 piece18943403152NNCYLemon Meringue1 piece303253137102NNCYMince1 piece477479447184NNCYMud1 piece244337228107NNCYICE CREAM STARCHES & SUGARSContinuedServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real LifePecan1 piece503664n/an/a275NNCYPumpkin: Sweet Potato1 piece295-3166-736-412-4n/a143-5NNCYPumpkin: Crust less Sugar-Free1 piece624.6734.31.80NCYYPastry: Danish Fruit1335545n/an/a163NNCYPudding: Bread? cup23773312084NNCYPudding: Regular Cooked & Instant Packaged All Flavors? cup95-12032802000NNCYPudding: Fat Free All Flavors? cup10032311700NYCYPudding: Fat-Free or Sugar-FreeAll Flavors Cooked & Instant ? cup25-250-16-80-1000NYYYPudding: Plum3 oz2350-16-80-10O0NNCYPudding: Rice Fat-Free? cup1404422306n/aNNCYPudding: Fat Free, Sugar Free & Instant All Flavors? cup60-805291900NCCYPudding: Whole-Milk? cup1695141000NNCYSherbet: Lemon Lime or Orange? cup90-1270-122-320-218-320-10-1NNCYBen & Jerry's Sorbet: Berried Treasure Jamaican Me Crazy Strawberry Kiwi Swirl? cup110-130028-331-424-2800NNCYSyrup: Butterscotch, Caramel Chocolate Fudge1 Tbs52-670-16-100-26-1000NNCYSyrup: Sugar-Free Caramel or Choc1 Tbs0-100000020-1CYYYTapioca: Fat-Free? cup11122002000NNCYTapioca: Whole-Milk? cup1624n/a4n/a42NNCYTopping: MarshmallowPineapple Strawberry1 Tbs54-60014-1604-600NNCYSWEETS & SNACKSServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real LifeGENERALLY STARCH or SUGAR or BOTHSnacksBaked: Cheetos Doritos Nacho Cheese Lays (Cheddar BBQ Original Sour Cream & Onion) Ruffles: Original Tostitos1 oz110-1302-319-240-20-31-50-1NNCYCheese Puff:Crunch Original or Baked1 oz158-162213-150-1110-112-3NNCYChex Party Mix1 oz1233211231NNCYCorn Chips: Regular BBQ French Onion Whole Grain1 oz140-150216-190-20-36-91-6NNCYCorn Nut: BBQ French Onion Ranch1 oz122-1322-319-202n/a4-51NNCYFruit Roll-Ups: Cherry Grape or Strawberry1 oz52-530120510NNCYGold Fish Crackers25 fish651101331NNCYSWEETS & SNACKSPROTEIN & SUGAR Serving SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real LifeJERKYBeef1 oz126933083NCYYTeriyaki, Turkey1 oz8113-143-501-310NCYYVenison1 oz96104004NYYYPOPCORNAir-Popped131161000NCYYCaramel112212211541NCYYCaramel, Fat-Free110812611800NCYYOriginal, Kettle18011621010NCYYOil-Popped155161031NCYYPork Skins: Plain Or BBQ.5 oz76-778-90004-62NYYYSWEETS & SNACKS STARCHServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real LifePOTATO CHIPSBaked: Plain BBQ1 oz112-120218-222240NNCYFat-Free Plain1 oz1082242200NNCYReduced-Fat or Light: Cheddar Cheese Jalapeno BBQ or Plain1 oz140-15021820-280-2NNCNPRETZELSHard: Rods Sticks or Twists1 oz1004242200NNCYSoft: Almond Cinnamon Sugar Garlic Original Sesame Sour Cream & Onion1 med310-3609-1163-742-49-161-80-5NNCYRice Cake: Cinnamon Streusel Banana Nut Chocolate Crunch Honey Nut Lemon Multigrain Peanut Butter Popcorn or Seaweed134-350-170000NNCYSesame Stick150-8341400102NNCYTaro Chips Regular or Sweet Potato1 oz140-1420-218-202-4282NNCYTORTILLA CHIPSBaked: Light or Low-Fat1 oz110-1252-420-24202-40NNCYRegular? cup1422182071NNCYGRANOLA BARSAlmond Banana Nut Chocolate Chip195-117214-15164-61-3NNCYCarob Chip1802151720NNNCFat-Free: Blueberry Chocolate Chip Raisin Raspberry or Strawberry114023631400NNCYLow Fat: Almond Apple Cinnamon Choc Chip Chunk Oatmeal or Raisin 182-1111-216-2210-102-30-1NNCYVanilla Yogurt (Granola Bar)114022611342NNCYTRAIL MIXVaries By Brand & TypeTrail Mix: Kirkland? cup14021811461NNCYTrail Mix: (Trader Joe's) Organic Fruit & Nuts 1 oz1308123n/a82NCYYTrail Mix: Nature (Wal-Mart Brand)? cup1498105591NNYYWasabi Peas: (Trader Joe's)?cup801121431NNCYGRAVY & SAUCESFAT & STARCHServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real LifeGRAVYAu Jus2 Tbs5010n/an/a0NYYYBeef Chicken Pork Sausage or Turkey1 Tbs7-240-110n/an/a0-2NYYYBiscuit1 Tbs77090050NNCYSAUCESAlfredo2 Tbs55110052NCyYBBQ2Tbs24040200NCYYBasil Pesto: Melissa's2 Tbs1703201173NCYYBéarnaise2 Tbs78000084NCYYCheese2 Tbs603200.552NCYYChili2 Tbs20020400NNYYCreole1 Tbs25151310NYYYCurry? cup9040010NYYYEnchilada1 Tbs25.500110NNYYHoi Sin? cup24130410NCYYHollandaise1 Tbs43170053NCYYMarinara1 Tbs90010000NYYYMarinara, Spaghetti? cup571.582020NCYYMole Verde1 Tbs15110n/a10NYYYMushroom1 Tbs14020210NYYy*Oyster1 Tbs51.501000YYYYSpaghetti1 Tbs57282020NCYYStroganoff1 Tbs40080001NNCYSweet And Sour1 Tbs15040300NCYYTaco, Red Or Green1 Tbs5-72100-100NYYYTamari1 Tbs10100000NYYYTeriyaki1 Tbs15230200NCYYTomato? cup39192500NCYYWhite1 Tbs27110021NCYYCONDIMENTS SUGAR/CARBSServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real LifeBarbeque Sauce: (Check Label)1 pkg6-2501-7.501-600NCYYBarbeque Sauce: Low-Sugar1 Tbs5020000NYYYCapers Drained1 Tbs2000000NYYYFruit Spreads: Apricot Blackberry Black Cherry Blueberry Boysenberry Concord Grape Harvest Berry Marmalade: Orange Peach Plum Raspberry Strawberry1 Tbs38-400-1100-18-1000NNCYHorseradish1 Tbs7020100NYYYHorseradish: Cream Mustard Sauce1 Tbs29-300-11-20-10-12-30-2NCYYJams & Jelly: All Flavors Regular1 Tbs50-56013-140-110-1200NNYYJams & Jelly: All Flavors Low-Sugar1 Tbs2505-605-600NNCYJams & Jelly: Sugar-Free1 Tbs10050000NNYYKetchup1 Tbs15040300NCYYMayonnaise1 Tbs10000001112NYYYMayonnaise: Light1 Tbs45-6001-200-151NYYYMustard1 Tbs10110000NYYYMustard: Honey1 Tbs21140300NCYYOlives: Black5 large25012000NYYYOlives: Green5 large50035050NYYYPickle: Bread Butter? cup34080400NNCYPickle: Dill1 med12030200NCYYPickle: Sweet1 med29080400NNCYPickle: Relish1 Tbs14-1904-503-500NCCYSalad Dressings Salad Dressing w/ 0 Carbs 0 Sugar & 0 Fat (i.e. Homemade Vinegar Stevia or Similar) Extreme Variances2Tbs0-1200-10-30-10-20-120-2.5NCCYSalad Dressing w/More Than 3 Carbs 3 Sugars & or More Than 12 Fats: i.e. French Catalina Lite Honey Mustard Honey Dijon Balsamic Vinaigrettes2 Tbs60-1600-11-150-10-91-170-2.5NNCYSalsa: Piquant Red Jalape?o Thick & Chunky Regular1 Tbs4010100NYYYSalsa Black Bean & Corn2 Tbs15130100NYYYSoy Sauce1 Tbs11210000NYYYSteak Sauce1 Tbs5010000NYYYTartar Sauce1 Tbs70010081NNYYTartar Sauce: Low-Calorie1 Tbs31020030NCYYVinaigrette: Balsamic, BBQ Italian Red Wine1 Tbs25-460200-22-50-1NCYYVinaigrette: Basil Greek Herb1 Tbs55-8501-1300-26-91NCYY*Vinegar: Apple Cider White Garlic Wine Italian Herb Malt Red Wine Organic Rice or Tarragon1 Tbs0-300-10000YYYYVinaigrette: Balsamic BBQ Italian or Red Wine1 Tbs5-1200-300-200CYYY*Wasabi1 Tbs25-4500-3000-200YYYYWorcestershire Sauce1 Tbs11030020NYYYWorcestershire Sauce: Low-Sodium1 Tbs5010100NYYYFATS & OILSServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real LifeBacon Grease1 Tbs39000042NCYYButter: Regular or Light1 Tbs34-3300003-42NCYYCooking Spray1 Serve0000000NCYYOil: Cod Liver Salmon Flaxseed Ghee Lard Margarine Almond Avocado Canola Soybean Cocoa Butter Coconut Corn & Canola Cottonseed Grapeseed Hazelnut Mustard Olive Palm Peanut Safflower Sesame Soybean Walnut Wheat Germ1 Tbs34-4100004-50-4NCYYOil: Cashew Nut1 Tbs47120041NCYYHERBS & SPICESThe Nutritional Label May Not Reflect These Ingreds. i.e. Grill Creations Italian Herb Lawery’s Mc Cormick Garlic Salt & Hot Shot! Ortega Fiesta Mexican Seasoning varies0-200-20-50-10-40-20NCYYAny Seasoning with More Than 4 Grams of Sugar Per Servingvaries10> 0> 0> 0> 4> 00NNCYYOU MUST READ ALL LABELS Commercial Seasonings Have Sugar & or OilsHERBS & SPICESContinuedServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real Life*Varying In Serving Size All Herbs & Spices Are Allowed In All Phases of The WLS As Long As No Sugars or Oils (In Any Form) Are Listed On The Ingredients. DO NOT Go By The Nutritional Information Label As It May Not Reflect Small Amounts of Sugar(S) And Oil(S).Allspice Almond Extract Anise Seed Annatto Asafetida Basil Bay Leaves Borage Caraway Seed Cardamom Seed Celery Salt Celery Seed Chervil Chicory Chili Powder Chives, Cilantro Cinnamon Cloves Cocoa Powder Unsweetened) Coriander Cumin Seed Curry Dill Seed, Dill Weed Epazote Fennel Seed, Fenugreek (Leaves Or Seed) Chinese Five-Spice Powder Thai Ginger Galangal Ginger Gingerroot Garlic Powder Garlic Salt Italian Seasoning Mace Marjoram Mexican Seasoning Blend Mustard Seed Nutmeg Onion Powder Oregano Paprika Parsley Ground Pepper: Black White Cayenne Chili Flakes Peppermint Poppy Seed Poultry Seasoning Pumpkin Spice Salt Salt Substitute Rosemary Saffron Sage Savory Sesame Seed Spearmint Tarragon Turmeric or Vanilla Extract1 serving usually ? tsp0-50-1< 10< 1< .50YYYYSWEETENERSSUGARServing SizeCaloriesProCarbsFibersSugarFatSatFat500Cal21 Days1500Wk5- 6Real LifeAgave Nectar: Takes Less Sugar & Lowers Glycemic Index 1tsp15040400NNCYAspartame: Nutra Sweet or Equal1 serve00 < 10000NNNNBrown Sugar: Unpacked111030300NNCYCane Sugar: Organic or Unrefined116040400NNCYCorn Syrup119-20050200NNNNFructose: Dry115040400NNCYHoney121060000NNCY*Lakanto: All Natural Fermented Erythritol Luo Han Guo10040000YYYYMaple Syrup Molasses: Light & Dark1 tsp17-2004-504-500NNCYPowdered Sugar1 serve10020200NNCYSaccharin: Sweet'n Low Sweet Twin & Nutra Sweet1 tsp00<10000NNNNSorghum Syrup< 1.3oz120031 g03100NNCCSucralose: Splenda1 serve000< 1000NNNN*Stevia: With Out Maltodextrin1 pk0010000YYYY*JUST LIKE SUGAR: ALL Natural Made of Chicory Root Organic Orange Organic Orange Rind1 pk0000000YYYYSugar Twin1 pk0< 100000NNNN*Truvía1 pk0000000YYYYWhite Sugar1 tsp0404000NNNN ................
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