Allowable Foods

When you first start the program, sometimes it is tough to remember the items you can and cannot eat, but also to be within the maximum 500 allowable calories.

The following nutritional information comes from the USDA National Nutrient Database. You should always consult the nutritional information on the specific products you purchase; it can be significantly higher or lower.

Drinks:

Item Amount Calories
Tea (Green) 8 ounces 0
Tea (Black) 8 ounces 2
Coffee 8 ounces 2
Skim milk 1 tbsp 15

Special Note: you are allowed 1 tablespoon of milk per day.

Chicken (100g, 3.5 ounces):

Item Calories
Boneless, skinless chicken breast 114

 Beef/Veal (100g, 3.5 ounces):

Item Calories
Veal (top round) 107
Steak (flank) 137

Fish/Seafood (100g, 3.5 ounces):

Item Calories
Sole 91
Sea bass 97
Halibut 110
Flounder 91
Tilapia 96
Mahi Mahi 85
Lobster 90
Crab 84
Shrimp 106

Vegetables – Raw (1 cup):

Item Calories
Spinach 7
Chard 7
Chicory 7
Beet-greens 7
Romaine lettuce 9
Tomatoes 32
Celery 19
Fennel 27
Onions 46
Red radishes 19
Cucumbers 16
Asparagus 27
Cabbage 22

Melba Toast/Grissino (Quantity 1):

Item Calories
Grissini breadstick 20
Melba toast plain 12
Melba toast wheat 19

Fruit:

Item Quantity Calories
Apple with skin 1 medium 95
Orange 1 large 86
Strawberries 1 cup 46
Grapefruit ½ 32.5

Spices & Apple Cider Vinegar:

Item Quantity Calories
Salt 1 tsp 0
Black Pepper 1 tsp 5
Onion Powder 1 tbsp 24
Garlic Powder 1 tbsp 32
Chili Powder 1 tbsp 24
Paprika 1 tbsp 20
marjoram 1 tbsp 5
Parsley 1 tbsp 1
Basil 1 tbsp .5
Oregano 1 tbsp 10
Apple Cider Vinegar 1 tbsp 3

Sweeteners:

Stevia (available at most health food stores), but no other sweetener like sugar or agave.

 

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