Smoothies
If you have a smoothie, it has to be more vegetables than fruits (fruits have a lot of sugar and carbs) and the size you drink has to be small. Depending on what you put in your smoothie, perhaps about 4-6 ounces is enough. Are your smoothies bigger than that and has a combination of high carb/sugar fruits in them? A few berries, citrus–that is ok….but loaded in apple, banana–you are looking at a lot of carbs. Some of the smoothies at a regular juice place, like Jamba Juice, have 67g of carbs (This is over 20 sugar cubes–would you eat 20 sugar cubes?) in a basic 16 ounce smoothie. If you are only supposed to have between 50-100g of carbs per day to stay thin, that is a lot for one drink. There goes the rest of the carbs for the day! Instead, I personally recommend eating real veggies and two small fruits a day. Smoothies are really for people who can’t stand eating veggies and it is the only way to get it into your diet. Don’t drink orange juice–eat an orange.
MUFFINS/CEREAL/granola
granola (NOT A HEALTH FOOD–way too much sugar. Use plain nuts instead). I never eat granola. A lot of people see it as a health food. NOT! It has 38g of carbs in just half of a cup!
WATCH OUT FOR NUTS: 20g or so in carbs per cup. Limit them or measure and bag them in advance when used for a snack. My snacks usually consist of a few nuts and cheese (little to no carbs in cheese). Western Bagel has a low carb bagel called the Perfect Ten, that is usually a special breakfast item for me out of my usual eggs.
Stay away from cereal. Mostly carbs, sugar and chemicals. Try oatmeal instead, but keep it to a small serving because it is high in carbs. Read the labels.
muffins have grains. Grains are higher in carbs. I don’t care if it is a bran muffin or a blueberry muffin–it is still a muffin. It wiIll add to a muffin top, if you know what I mean.
DRIED FRUIT:
Has a lot of sugar and carbs. Instead, eat fruit. 2 small amounts of fruit per day. If you eat a banana, one serving is HALF of a large banana.
RICE:
High carb, little nutritional quality–even the brown stuff. Quinoa is better, but it is also high carb, so limit it to a few spoons worth in a serving. A cup of Quinoa is over 100g of carbs. As high as rice. Also, rice has arsenic in it. Yuck! ALSO RICE CAKES ARE HIGH IN CARBS TOO!
WRAPS:
Bread products of all kinds are high in carbs. I don’t eat sandwiches either. A slice of bread can be around 30g of carbs. Some of the lower carb breads like Ezekiel, is about 10g EACH slice. But, a medium sized wrap is about 22g of carbs. I eat salads with meat and other proteins on them or a sandwich or burger that is wrapped in lettuce and not a bun or wrap. Watch out for tortillas too, unless they are the specific low-carb ones, which you can see at any store, even Trader Joes. A regular tortilla can be over 30g of carbs, but a low carb one can be about 5g net carbs, once you factor in the fiber.
PROTEIN DRINKS/SPORTS DRINKS?PROTEIN BARS
All laden with high carbs. Only get ones that are low carb. Less than 20g of carbs is best. Or you can factor in fiber. Look at the total carbs and subtract the fiber and you have net carbs.
VEGGIE BURGERS/FROZEN FOODS:
Very high in carbs if you pick the wrong one. Buyer beware. Some of them are only 10g of carbs. So choose wisely and look at the nutritional labels.
Most of the low-cal frozen foods are high carb and will put weight on you. Just look at the labels. They are also loaded in sodium (as is canned soup) and are not good for your heart.
YOGURT/FROZEN YOGURT:
Some of them are so high in sugar and carbs, it should be illegal. You could be looking at 20-30g of carbs per cup. Greek yogurt has better options and if you choose the ones that are unflavored, there are hardly any carbs. There are a few products like Danon Lite and Fit Greek Yogurt flavored, with only about 10g or less of carbs per cup.
Frozen yogurt is laden in sugar, carbs and a lot of really nasty chemicals. There is nothing “yogurty” about it. You are better off having a no-sugar added scoop of Dreyers or Breyers ice cream. Breyers Carbsmart ice cream bars are delish and low in carbs. I get them at Ralphs, Smart and Final, and Wal-Mart.
BEANS:
Yes, they are good for you–in small amounts. A tablespoon is about 8g of carbs. A cup of them is about 120g of carbs. So, your burrito with the high carb shell, high carb beans and high carb rice will easily top you over 100g of carbs for your one very healthy organic Chipotle burrito. I always do a salad version, limit the beans, no rice.
AGAVE!
One of the more popular “natural” sweeteners is Agave nectar, also called agave syrup.You will find this sweetener in all sorts of “health foods,” often with attractive claims on the packaging.
One of the main problems with sugar is that it has excessive amounts of fructose, which can cause severe metabolic problems when consumed in excess.
Whereas sugar is about 50% fructose and High Fructose Corn Syrup about 55%, Agave contains even more… up to 70-90%.
Try Stevia or just use natural sugar, in moderation, because sugar is not good for losing weight. And if you are putting fruit in your smoothie (and I don’t recommend smoothies and I don’t do them anymore), then you have enough fructose sugar from the fruit, so why add more? Stop being a sugar junkie!
Low calorie shopping list
From classic staples to brand-new finds and the food is healthier than ever! Happy shopping...
Abbreviations: FF = fat-free, RF = reduced-fat, LF = low-fat,
SF = sugar-free, NSA = no-sugar-added
DIARY
Cheese
RF shredded cheese
Sargento, Kraft, Weight Watchers, Lifetime
RF slices
Sargento (regular & Ultra Thin), Kraft (original & Slim Cut), Weight Watchers
RF block-style cheese
Lifetime, Cabot Light, Kraft
RF cheese snacks with 100 calories or less
Mini Babybel, Weight Watchers, Cabot Serious Snacking, Jarlsberg Minis
Light string cheese
Frigo, Sargento, Weight Watchers, Lifetime
RF crumbled feta cheese
Athenos, President
The Laughing Cow Light cheese wedges (new Spicy Pepper Jack!)
RF cream cheese in a tub
Philadelphia
LF & light (not part-skim) ricotta cheese
Frigo, Galbani, Sorrento
LF cottage cheese (with & without fruit)
Knudsen/Breakstone's On the Go!/Snack Size & Doubles, Fiber One, Friendship Fit to Go 1%
Almond cheese & soy cheese (low in fat)
Lisanatti Foods, GO Veggie!
Grated Parmesan cheese
Yogurt
FF yogurt
Yoplait Light, Dannon Light & Fit
FF & RF Greek yogurt (with & without fruit)
Fage (Total 0%, 2%, Fruyo); Chobani (0%, 2%, Simply 100); Oikos (0%); Yoplait (Greek 100, Greek
100 Whips, Greek 2%, Greek Blended); Dannon Light & Fit Greek
Yogurt with crunchy toppings
YoCrunch (Cereal Bowl, Yopa!), Chobani Flips
Egg Products
FF liquid egg substitute
Egg Beaters Original, Better'n Eggs, Nulaid ReddiEgg
Liquid egg whites
AllWhites, Egg Beaters 100% Egg Whites
Eggs (for hard-boiled whites)
Milk, Milk Swaps & Creamers
FF dairy milk
Almond milk
Blue Diamond Almond Breeze (Unsweetened Vanilla, Hint of Honey), So Delicious Dairy Free Almond
Plus 5X Protein!, Silk Protein+Fiber Almondmilk
Light vanilla soymilk (refrigerated)
8th Continent, Silk
Unsweetened coconut milk beverage (refrigerated & shelf-stable)
So Delicious, Blue Diamond Almond Coconut Breeze, Silk AlmondCoconut Blend
DREAM Blends Almond, Cashew & Hazelnut Drink in Original Unsweetened
Good Karma Flax Milk (refrigerated)
FF & LF non-dairy liquid creamer
Coffee-mate, Coffee-mate Natural Bliss, So Delicious Original Coconut Milk Creamer
Sour Cream & Butter
Light sour cream
Light buttery spread & light butter in a tub
Brummel & Brown, Land O'Lakes, Smart Balance, Country Crock
CEREAL
Cold Cereal
High-fiber bran cereal
Fiber One Original, All Bran Original, Nature's Path SmartBran
Puffed rice, wheat & corn
Kashi 7 Whole Grain Puffs, Kix
Other cereals with about 150 calories & 4 grams of fiber per cup
Kashi Honey Sunshine Squares, Kashi Heart to Heart Warm Cinnamon Oat Cereal, Kashi Simply Maize,
Fiber One (all varieties), Barbara's Puffins, Cinnamon Burst Cheerios, Dulce de Leche Cheerios, Multi
Grain Cheerios (both Peanut Butter & Dark Chocolate Crunch), Cheerios + Ancient Grains, Jif Peanut
Butter
Hot Cereal
Old-fashioned oats
Quaker
Instant oatmeal packets
Quaker (classic, Protein, and Steel Cut Quick 3 Minute), Kashi, Nature's Path Organic, BetterOats
(including Fit 100)
MEAT & SEAFOOD
Poultry
Jimmy Dean, Jennie-O, Butterball, Foster Farms, Perdue, Tyson
Boneless skinless chicken breast & turkey breast (raw breasts, tenders & cutlets; precooked cutlets, strips & chopped)
Tyson Grilled & Ready, Applegate Naturals
Applegate Naturals Chicken Nuggets (frozen)
Lean chicken burgers
Weight Watchers (frozen), Al Fresco (refrigerated & frozen)
Fully cooked chicken sausage (refrigerated)
Al Fresco, Applegate Organics
Al Fresco All Natural Chicken Meatballs (refrigerated & frozen)
Tyson Grilled & Ready Pulled Chicken Breast
Lean ground turkey (7% fat or less)
Lean turkey burger patties (refrigerated & frozen)
Turkey pepperoni
Hormel, Oscar Mayer, Applegate Naturals Uncured Mini
Turkey sausage patties
Beef
Laura's Lean Beef
Extra-lean ground beef (4% fat or less)
Extra-lean & lean steak (top round, top sirloin, strip, tenderloin, t-bone & shoulder)
Pork
Extra-lean & lean pork (tenderloin, top loin chops, top loin roast, center loin chops, center rib chops & sirloin roast)
Tyson Grilled & Ready Pulled Pork Loin
Bacon
Oscar Mayer, Hormel, Jennie-O, Applegate Naturals
Center-cut bacon
Turkey bacon
Precooked real crumbled bacon
Oscar Mayer Turkey Bacon Bits
Packaged & Deli Meats
Extra-lean (96 - 99%) turkey breast, chicken breast, ham & roast beef slices
Boar's Head (lower-sodium, jerk turkey, chipotle chicken & more), Oscar Mayer (Selects), Applegate
Naturals, Butterball, Healthy Ones, Sara Lee, Laura's Lean
Extra-lean & lean hot dogs
Hoffy Extra Lean, Hebrew National 97% FF, Ball Park Lean, Ball Park Smoked White Turkey
Seafood (fresh & frozen)
Tilapia, tuna, cod, sea bass & other lean fish fillets
Shrimp
Crab
Chicken of the Sea Lump Crabmeat, Trade Winds, MeTompkin
Imitation crabmeat
Gorton's Smart & Crunchy Breaded Fish Products
Shelf-Stable Seafood & Other Proteins
Canned & pouched albacore tuna (packed in water)
Canned & pouched boneless & skinless pink salmon (packed in water)
Pouched seasoned tuna & tuna salad
StarKist Tuna Creations, StarKist Ready-to-Eat Tuna Salad
MEAT SUBSTITUTES
Frozen meatless hamburger-style patties
Boca Original Vegan, Amy's Bistro, MorningStar Farms Grillers Original, Veggie Patch, Gardein The
Ultimate Beefless Burger
Frozen meatless veggie-burger patties
Gardenburger, Boca, Amy's, MorningStar Farms, Dr. Praeger's
Frozen ground-beef-style soy crumbles
Boca Meatless Ground Crumbles, MorningStar Farms Meal Starters Grillers Recipe Crumbles (and
Chipotle Black Bean Crumbles), Gardein Beefless Ground
Soyrizo/soy chorizo
Tofurky, El Burrito
Meatless meatballs (frozen & refrigerated)
Veggie Patch, Nate's, MorningStar Farms, Amy's
Faux grilled chicken patties, cutlets & strips (frozen & refrigerated)
MorningStar Farms, Lightlife, Beyond Meat
Frozen meatless corn dogs
MorningStar Farms
Frozen meatless sausage
MorningStar Farms Original Sausage Patties
Meatless Buffalo wings (frozen & refrigerated)
MorningStar Farms, Lightlife, Veggie Patch, Gardein
MorningStar Farms Hickory BBQ Riblets (frozen)
Gardein Sizzling Szechuan Beefless Strips (frozen)
Veggie Patch Moroccan Red Lentil Cakes (refrigerated)
PRODUCE
Fresh Vegetables
Asparagus
Avocado
Bell peppers
Broccoli
Brussels sprouts
Butternut squash
Cabbage
Carrots
Cauliflower
Celery
Cucumbers
Eggplant
Jicama
Kale
Lettuce
Mushrooms (portabellas ROCK)
Onions
Potatoes (fingerling, russet & more)
Snow peas & sugar snap peas
Spaghetti squash
Spinach
Tomatoes
Turnips (MORE fries!)
Yellow squash
Zucchini
Bagged Produce
Lettuce mixes
Broccoli cole slaw
Classic coleslaw mix
Bean sprouts
Frozen Vegetables
Stir-fry veggies
Cauliflower & broccoli florets
Seasoned veggies & veggies in LF sauce
Green Giant Just for One, Health Blends & Seasoned Steamers, Alexia Premium Seasoned
Steam-in-the-bag veggies
Birds Eye, Green Giant, Veg-All
Birds Eye Recipe Ready Frozen Vegetables
Fresh Fruit
Apples
Bananas
Berries (blackberries, blueberries, raspberries, strawberries)
Cantaloupe and/or honeydew melon
Cherries
Grapefruits
Grapes
Lemons
Mangoes
Nectarines and/or peaches
Oranges (mandarin, navel, etc.)
Pears
Pineapple
Pomegranates (POM POMS ready-to-eat arils!)
Watermelon
Frozen Fruit (NSA)
Strawberries
Dark sweet cherries
Mixed berries
Mango chunks
Peach slices
Dole Frozen Fruit Single-Serve Cups
And any other fruits & veggies!
Fruit & Veggies
Pineapple packed in juice
Mandarin orange segments packed in juice
Peach slices packed in juice
Dole NSA Fruit Bowls
NSA applesauce
Pure pumpkin
Libby's 100%
Tomatoes (crushed, diced, stewed, seasoned, etc.)
Early/young peas
Sweet corn kernels
Green Giant Mexicorn
Jarred roasted red peppers (in water)
Pickles (refrigerated & shelf-stable)
Soup
Low-calorie soups
Amy's Organic (Chunky Tomato Bisque! Light in Sodium varieties!); Progresso 99% FF, Light, High
Fiber, & Heart Healthy; Campbell's Healthy Request & Soup on the Go (check stats); Pacific Foods;
Dole Garden
Instant soup
Mishima (Miso!)
LF turkey & veggie chili
Amy's Medium Black Bean, Hormel, Health Valley
FF chicken, beef & vegetable broth (look for low-sodium)
Also see the frozen soups and chili in the FROZEN MEALS & MEAL STARTERS section!
Beans
Black beans
Red kidney beans
Cannellini (white kidney) beans
Garbanzo beans (chickpeas)
FF & LF refried beans
PACKAGED SNACKS
Crackers, Chips & Other Crunchy Snacks
Crackers with fiber (especially flatbread-style)
Ryvita, Wasa, Doctor Kracker, Old London Melba Toast & Snacks, Van's Gluten Free Baked Crackers
RF baked & popped chips
Popchips, Quaker Popped, Kettle Brand Real Sliced Potatoes, Lay's Oven Baked, Cape Cod 40%
RF/Less Fat, Special K Popcorn Chips, Snikiddy Eat Your Vegetables Chips, Crunchmaster Popped
Edamame Chips, Wheat Thins Popped
Quest Protein Chips
Snikiddy All Natural Baked Fries & Cheese Puffs
LF baked & popped tortilla chips
Guiltless Gourmet, Tostitos Oven Baked Scoops!, Popchips
Lentil, bean, hummus & quinoa chips
Mediterranean Snacks, Plentils, Simply 7, Kashi
Snack Factory Pretzel Crisps (including Minis)
The Good Bean Roasted Chickpea Snacks
Enlightened The Good-For-You Crisp Roasted Broad Beans
Seaweed snacks
GimMe All Natural
Rice snacks & soy crisps
Quaker, Genisoy, Glenny's
Rice cakes
Quaker
94% FF microwave popcorn bags
Jolly Time Healthy Pop, Orville Redenbacher's SmartPop!, Pop Secret 100 Calorie Pop
Ready-to-eat light popcorn
Smartfood Delight, Cape Cod Naturally Simple
Freeze-dried fruit
Just Tomatoes, Etc!, Funky Monkey, Crispy Green, Sensible Foods
Portion-Savvy Candy, Cookies & Sweets
Chocolate candy
Skinny Cow Dreamy Clusters & Heavenly Crisps, UNREAL candy
Lollipops & hard candy
Dum Dums, Tootsie Pops, Jolly Rancher
Cookies
Nabisco 100 Cal, Nonni's Biscotti & Biscotti Bites (Salted Caramel!)
Snack Bars
Cereal bars & chewy granola bars
Quaker, Fiber One, Special K, Kashi, Soyjoy, Rickland Orchards, Corazonas Mini Oatmeal Squares
Crunchy granola bars
Nature Valley, Kashi Crunchy Granola, Clif Crunch
Decadent snack bars
Fiber One, Special K, Chex Mix, Balance Mini
"Mini-meal" bars
Kind, Luna (especially Protein!), Larabar, Perfect Foods Bar Lite (refrigerated), Corazonas Oatmeal
Squares, Quest Bars (Cookies & Cream!)
Nuts & Seeds
Pistachios in the shell
Everybody's Nuts! (seasoned), Wonderful Pistachios
Almonds (whole & sliced)
Blue Diamond (try 100-calorie packs and flavored varieties like Butter Toffee), Emerald 100-calorie packs,
Wonderful (Almonds, Almond Accents)
Jerky
Beef, chicken, turkey, pork & meatless jerky
Jack Link's, Tillamook Country Smoker, Oh Boy! Oberto, Krave, Primal Spirit Foods
BREAD
Light bread slices
Weight Watchers, Nature's Own 40 Calories & Double Fiber, Arnold, Sara Lee 45 Calories &
Delightful, Pepperidge Farm Light Style & Very Thin, Fiber One
Light & high-fiber hamburger & hot dog buns
Sara Lee 80 Calories & Delightful, Pepperidge Farm Bakery Classic 100% Whole Wheat
100-calorie flat sandwich buns
Arnold/Brownberry/Oroweat Sandwich Thins (the Everything by Arnold ROCKS), Pepperidge Farm
Deli Flats, Nature's Own Sandwich Rounds
Light English muffins
Thomas' (Double Protein Oatmeal & High Fiber), Western Bagel Alternative
High-fiber pitas
Western Bagel Alternative
Large high-fiber flour tortillas with about 110 calories each
La Tortilla Factory (Smart & Delicious Low Carb High Fiber, 100 Calorie), Mission Carb Balance,
Tumaro's (8-Inch Low in Carbs, Deli Style)
Light high-fiber flatbreads
Flatout (Hungry Girl Foldits, Light, Pinwheel Lavash, Thin Crust Artisan Pizza)
Lavash bread (bakery or ethnic-food aisle)
6-inch corn tortillas
Corn taco shells (flat-bottomed, and Old El Paso Nacho Cheese Flavored)
Old El Paso Stand 'N Stuff Soft Flour Tortillas
Light & thin bagels
Western Bagel Alternative 2.0, Weight Watchers, Thomas' Bagel Thins, Kim's Light, Pepperidge Farm
Bagel Flats, Nature's Own Thin Sliced Bagels
Pillsbury Crescent Recipe Creations Seamless Dough Sheet (refrigerated)
Pillsbury RF Crescent Rolls dough (refrigerated)
Pillsbury Classic Pizza Crust dough (refrigerated)
FROZEN MEALS AND MEAL STARTERS
LF waffles
Eggo LF, Van's Lite
Breakfast sandwiches, bowls & wraps
Weight Watchers Smart Ones, Jimmy Dean Delights Breakfast Sandwiches & Bowls, Special K
Flatbread Breakfast Sandwiches, Cedarlane Egg White Omelettes & Breakfast Burritos, Amy's Hot
Cereal Bowls, Tabatchnick Steel Cut Oatmeal Singles, Vitalicious VitaSandwiches, Artisan Bistro
Beyond Breakfast, EVOL Lean & Fit
Hungry Girl Originals American Grilled Cheese
Flatbreads, panini & pocket sandwiches
Amy's Pocket Sandwiches, Lean Pockets, Lean Cuisine Flatbread Melts & Panini, Weight Watchers
Smart Ones Flatbreads
Burritos & wraps
Amy's, Cedarlane, EVOL, Red's (5 oz.)
Pizzas (multi-serving & single-serving)
Kashi, Amy's (Light & Lean), Lean Cuisine, Weight Watchers Smart Ones, VitaPizza (request
it!), Better4U, MorningStar Farms
Classic entrees
Kashi, Healthy Choice, Lean Cuisine, Cedarlane, Amy's (Light & Lean), MorningStar Farms, Lightlife,
EVOL
Steam-ready meals
Lean Cuisine Market Collection, Healthy Choice Cafe Steamers
Amy's Cheese Pizza Toaster Pops
Garden Lites (Souffles & more)
Applegate Naturals Gluten-Free Beef Corn Dogs
Low-calorie soups
Tabatchnick, Annie Chun's
LF turkey & veggie chili
Tabatchnick
ICE CREAM, FROZEN DESSERTS & DESSERT INGREDIENTS
Light ice cream cartons
Dreyer's/Edy's Slow Churned, Halo Top All Natural
Portion-controlled cups of light ice cream
Dreyer's/Edy's Slow Churned, Weight Watchers
Frozen yogurt
Dreyer's/Edy's Slow Churned Yogurt Blends, Stonyfield Organic Greek Frozen Nonfat Yogurt,
Healthy Choice Greek Frozen Yogurt
Yasso Frozen Greek Yogurt bars (Sea Salt Caramel! Chocolate Fudge!)
Lifeway Frozen Kefir
So Delicious Dairy Free Almond & Coconut Milk Frozen Desserts (including Minis)
Light & LF ice cream bars
Enlightened The Good-For-You Ice Cream, Skinny Cow (Truffle Bars!), Blue Bunny Sweet Freedom
Snack Size
LF fudge bars
Healthy Choice Premium, Weight Watchers Giant, Skinny Cow, NSA & LF Fudgsicles
Fruit bars
Blue Bunny FrozFruit, Fruitfull Juice Bars, Dreyer's/Edy's Outshine (try Fruit & Veggie), Fruttare
(plus Fruit & Milk bars)
All-Natural Goodpop
Mini fillo shells
Athens
Frozen whipped topping
Truwhip (regular or Natural Light), So Delicious CocoWhip!
Vitalicious VitaTops & Mini VitaCakes
Dole Strawberry and Banana Dippers
SAUCES, SALAD DRESSINGS & SHELF-STABLE CONDIMENTS
Light & LF salad dressings
Newman's Own Lite (LF Sesame Ginger!), Wish-Bone Light, Bolthouse Farms (esp. the
yogurt dressings), Kraft Light, Litehouse Lite & Opa
Vinegar (balsamic, rice, seasoned rice, red wine, white wine, cider)
Nakano Seasoned Rice Vinegars (Mango!), Pompeian (Jalapeño!)
BBQ sauce (with 45 calories per serving)
Stubb's
Light mayonnaise
Hellmann's/Best Foods Dijonnaise
Mustard (honey, Dijon, spicy brown, yellow)
Vivi's Original Sauce Carnival Mustards (request 'em!), Inglehoffer Extra Hot Sriracha Mustard, Beaver
Brand Bread & Butter Pickle Mustard
Ketchup
Heinz (Real Jalapeño, No Salt, Reduced Sugar, Organic, Simply, Balsamic Vinegar)
Hot sauces
Frank's RedHot Original Cayenne Pepper Sauce, Tabasco, Sriracha
RF peanut butter
Jif RF, Skippy RF Creamy & RF Super Chunk
Justin's Nut Butters (portion-controlled packs)
Powdered peanut butter
PB2, FitNutz, Just Great Stuff
Low-sugar fruit preserves & jam
Smucker's Low Sugar
Marinades (30 calories or less per tbsp.)
Lawry's, Newman's Own, Mrs. Dash, Margie's
LF marinara, pasta & pizza sauce
Classico, Dei Fratelli
Salsa
La Victoria, Wholly Salsa (refrigerated in produce section), Pace
Hummus
Eat Well Embrace Life (esp. Other Bean varieties like Zesty Sriracha Carrot!)
Single-serving guacamole
Wholly Guacamole Minis, GoodFoods Tableside Greek Yogurt Guacamole
Reduced-sodium/lite soy sauce
Slawsa (new Spicy!)
BEVERAGES
Spring water
Flavored water (check calories & servings per container)
Vitaminwater Zero, Activate Drinks, Aquafina FlavorSplash, 0 Calories SoBe Lifewater, Minute Maid Fruit
Falls & Just 10 pouches
Coconut water
Zico, O.N.E., Vita Coco, Taste Nirvana (Coco Aloe), Coco Libre, Harmless Harvest
Low-calorie & light juice beverages
Diet V8 Splash, V8 V-Fusion Light, Trop50, Ocean Spray Diet & Light, Bai5
Low-calorie drink mixes
Crystal Light, True Lemon Lemonade, Wyler's Light, Lipton Iced Tea, AriZona SF, MiO, Dasani Drops
Starbucks VIA Refreshers
Diet soda & club soda
Coke Zero, Coke Cherry Zero, Sprite Zero, Blue Sky Zero (Root Beer), A&W Diet Root Beer,
Dr. Brown's Diet
Unsweetened sparkling water
Dasani (Apple!), LaCroix, Nestlé Pure Life Exotics
Unsweetened and diet iced tea
Tejava, Gold Peak Tea, Diet Snapple (Trop-A-Rocka!), Diet AriZona
Unsweetened instant iced tea mix
Lipton
Tea bags
Celestial Seasonings, Tazo, Stash, Bigelow (Salted Caramel!)
Ready-to-brew coffee
Millstone, Dunkin' Donuts (Bakery Series!), K-Cups, Starbucks (Blonde Roast!)
Instant coffee granules
Folgers, Nescafe Taster's Choice
Starbucks VIA Ready Brew
Hot cocoa packets with 20 - 25 calories each
Swiss Miss Diet, Nestle FF
BAKING PRODUCTS, PANTRY STAPLES, SPICES & ETC
Whole-wheat flour
Pancake mix
Aunt Jemima Whole Wheat Blend, Hungry Jack Complete Extra Light & Fluffy, Fiber One Complete,
Bisquick Heart Smart, Kodiak Cakes Power Cakes
Protein powder with about 100 calories per serving
Quest (Peanut Butter!), Designer Whey, Tera's Whey, Rainbow Light, Jay Robb
Mini semi-sweet chocolate chips
Unsweetened cocoa powder
LF graham crackers & chocolate graham crackers
Nonstick cooking spray
Pam (Original, Olive Oil & Butter Flavor, Simply Coconut), Pompeian 100% Grapeseed Oil
Grapeseed oil and/or olive oil
Pompeian 100% Grapeseed Oil, Pompeian OlivExtra Premium Mediterranean Blend Oil
High-fiber pasta
Barilla (Plus, White Fiber, Whole Grain), Ronzoni (Healthy Harvest, Smart Taste, and Publix-only
150 Calories)
House Foods Tofu Shirataki Noodle Substitute (refrigerated tofu section!)
Wonton wrappers
Egg roll wrappers
No-calorie sweetener packets
Splenda, Truvia, Equal, Stevia In The Raw
No-calorie granulated sweetener (comes loose, not in packets)
Splenda No Calorie Sweetener, Stevia In The Raw
SF calorie-free flavored syrups
Torani SF Syrups
SF & FF powdered creamer
Coffee-mate SF & FF French Vanilla (regular ones have reasonable stats too!), Coffee-mate FF The
Original
Dry taco, fajita & chili seasoning mix (salt-free packets by Mrs. Dash!)
Dry onion soup/dip mix
Dry ranch dressing/dip mix
Salt-free seasoning mixes
Mrs. Dash (try Table Blends), McCormick Perfect Pinch
Sun-dried tomatoes in pouches (or packed in oil; drain 'em!)
Bella Sun Luci (look for the seasoned Snacks)
Abbreviations: FF = fat-free, RF = reduced-fat, LF = low-fat,
SF = sugar-free, NSA = no-sugar-added
DIARY
Cheese
RF shredded cheese
Sargento, Kraft, Weight Watchers, Lifetime
RF slices
Sargento (regular & Ultra Thin), Kraft (original & Slim Cut), Weight Watchers
RF block-style cheese
Lifetime, Cabot Light, Kraft
RF cheese snacks with 100 calories or less
Mini Babybel, Weight Watchers, Cabot Serious Snacking, Jarlsberg Minis
Light string cheese
Frigo, Sargento, Weight Watchers, Lifetime
RF crumbled feta cheese
Athenos, President
The Laughing Cow Light cheese wedges (new Spicy Pepper Jack!)
RF cream cheese in a tub
Philadelphia
LF & light (not part-skim) ricotta cheese
Frigo, Galbani, Sorrento
LF cottage cheese (with & without fruit)
Knudsen/Breakstone's On the Go!/Snack Size & Doubles, Fiber One, Friendship Fit to Go 1%
Almond cheese & soy cheese (low in fat)
Lisanatti Foods, GO Veggie!
Grated Parmesan cheese
Yogurt
FF yogurt
Yoplait Light, Dannon Light & Fit
FF & RF Greek yogurt (with & without fruit)
Fage (Total 0%, 2%, Fruyo); Chobani (0%, 2%, Simply 100); Oikos (0%); Yoplait (Greek 100, Greek
100 Whips, Greek 2%, Greek Blended); Dannon Light & Fit Greek
Yogurt with crunchy toppings
YoCrunch (Cereal Bowl, Yopa!), Chobani Flips
Egg Products
FF liquid egg substitute
Egg Beaters Original, Better'n Eggs, Nulaid ReddiEgg
Liquid egg whites
AllWhites, Egg Beaters 100% Egg Whites
Eggs (for hard-boiled whites)
Milk, Milk Swaps & Creamers
FF dairy milk
Almond milk
Blue Diamond Almond Breeze (Unsweetened Vanilla, Hint of Honey), So Delicious Dairy Free Almond
Plus 5X Protein!, Silk Protein+Fiber Almondmilk
Light vanilla soymilk (refrigerated)
8th Continent, Silk
Unsweetened coconut milk beverage (refrigerated & shelf-stable)
So Delicious, Blue Diamond Almond Coconut Breeze, Silk AlmondCoconut Blend
DREAM Blends Almond, Cashew & Hazelnut Drink in Original Unsweetened
Good Karma Flax Milk (refrigerated)
FF & LF non-dairy liquid creamer
Coffee-mate, Coffee-mate Natural Bliss, So Delicious Original Coconut Milk Creamer
Sour Cream & Butter
Light sour cream
Light buttery spread & light butter in a tub
Brummel & Brown, Land O'Lakes, Smart Balance, Country Crock
CEREAL
Cold Cereal
High-fiber bran cereal
Fiber One Original, All Bran Original, Nature's Path SmartBran
Puffed rice, wheat & corn
Kashi 7 Whole Grain Puffs, Kix
Other cereals with about 150 calories & 4 grams of fiber per cup
Kashi Honey Sunshine Squares, Kashi Heart to Heart Warm Cinnamon Oat Cereal, Kashi Simply Maize,
Fiber One (all varieties), Barbara's Puffins, Cinnamon Burst Cheerios, Dulce de Leche Cheerios, Multi
Grain Cheerios (both Peanut Butter & Dark Chocolate Crunch), Cheerios + Ancient Grains, Jif Peanut
Butter
Hot Cereal
Old-fashioned oats
Quaker
Instant oatmeal packets
Quaker (classic, Protein, and Steel Cut Quick 3 Minute), Kashi, Nature's Path Organic, BetterOats
(including Fit 100)
MEAT & SEAFOOD
Poultry
Jimmy Dean, Jennie-O, Butterball, Foster Farms, Perdue, Tyson
Boneless skinless chicken breast & turkey breast (raw breasts, tenders & cutlets; precooked cutlets, strips & chopped)
Tyson Grilled & Ready, Applegate Naturals
Applegate Naturals Chicken Nuggets (frozen)
Lean chicken burgers
Weight Watchers (frozen), Al Fresco (refrigerated & frozen)
Fully cooked chicken sausage (refrigerated)
Al Fresco, Applegate Organics
Al Fresco All Natural Chicken Meatballs (refrigerated & frozen)
Tyson Grilled & Ready Pulled Chicken Breast
Lean ground turkey (7% fat or less)
Lean turkey burger patties (refrigerated & frozen)
Turkey pepperoni
Hormel, Oscar Mayer, Applegate Naturals Uncured Mini
Turkey sausage patties
Beef
Laura's Lean Beef
Extra-lean ground beef (4% fat or less)
Extra-lean & lean steak (top round, top sirloin, strip, tenderloin, t-bone & shoulder)
Pork
Extra-lean & lean pork (tenderloin, top loin chops, top loin roast, center loin chops, center rib chops & sirloin roast)
Tyson Grilled & Ready Pulled Pork Loin
Bacon
Oscar Mayer, Hormel, Jennie-O, Applegate Naturals
Center-cut bacon
Turkey bacon
Precooked real crumbled bacon
Oscar Mayer Turkey Bacon Bits
Packaged & Deli Meats
Extra-lean (96 - 99%) turkey breast, chicken breast, ham & roast beef slices
Boar's Head (lower-sodium, jerk turkey, chipotle chicken & more), Oscar Mayer (Selects), Applegate
Naturals, Butterball, Healthy Ones, Sara Lee, Laura's Lean
Extra-lean & lean hot dogs
Hoffy Extra Lean, Hebrew National 97% FF, Ball Park Lean, Ball Park Smoked White Turkey
Seafood (fresh & frozen)
Tilapia, tuna, cod, sea bass & other lean fish fillets
Shrimp
Crab
Chicken of the Sea Lump Crabmeat, Trade Winds, MeTompkin
Imitation crabmeat
Gorton's Smart & Crunchy Breaded Fish Products
Shelf-Stable Seafood & Other Proteins
Canned & pouched albacore tuna (packed in water)
Canned & pouched boneless & skinless pink salmon (packed in water)
Pouched seasoned tuna & tuna salad
StarKist Tuna Creations, StarKist Ready-to-Eat Tuna Salad
MEAT SUBSTITUTES
Frozen meatless hamburger-style patties
Boca Original Vegan, Amy's Bistro, MorningStar Farms Grillers Original, Veggie Patch, Gardein The
Ultimate Beefless Burger
Frozen meatless veggie-burger patties
Gardenburger, Boca, Amy's, MorningStar Farms, Dr. Praeger's
Frozen ground-beef-style soy crumbles
Boca Meatless Ground Crumbles, MorningStar Farms Meal Starters Grillers Recipe Crumbles (and
Chipotle Black Bean Crumbles), Gardein Beefless Ground
Soyrizo/soy chorizo
Tofurky, El Burrito
Meatless meatballs (frozen & refrigerated)
Veggie Patch, Nate's, MorningStar Farms, Amy's
Faux grilled chicken patties, cutlets & strips (frozen & refrigerated)
MorningStar Farms, Lightlife, Beyond Meat
Frozen meatless corn dogs
MorningStar Farms
Frozen meatless sausage
MorningStar Farms Original Sausage Patties
Meatless Buffalo wings (frozen & refrigerated)
MorningStar Farms, Lightlife, Veggie Patch, Gardein
MorningStar Farms Hickory BBQ Riblets (frozen)
Gardein Sizzling Szechuan Beefless Strips (frozen)
Veggie Patch Moroccan Red Lentil Cakes (refrigerated)
PRODUCE
Fresh Vegetables
Asparagus
Avocado
Bell peppers
Broccoli
Brussels sprouts
Butternut squash
Cabbage
Carrots
Cauliflower
Celery
Cucumbers
Eggplant
Jicama
Kale
Lettuce
Mushrooms (portabellas ROCK)
Onions
Potatoes (fingerling, russet & more)
Snow peas & sugar snap peas
Spaghetti squash
Spinach
Tomatoes
Turnips (MORE fries!)
Yellow squash
Zucchini
Bagged Produce
Lettuce mixes
Broccoli cole slaw
Classic coleslaw mix
Bean sprouts
Frozen Vegetables
Stir-fry veggies
Cauliflower & broccoli florets
Seasoned veggies & veggies in LF sauce
Green Giant Just for One, Health Blends & Seasoned Steamers, Alexia Premium Seasoned
Steam-in-the-bag veggies
Birds Eye, Green Giant, Veg-All
Birds Eye Recipe Ready Frozen Vegetables
Fresh Fruit
Apples
Bananas
Berries (blackberries, blueberries, raspberries, strawberries)
Cantaloupe and/or honeydew melon
Cherries
Grapefruits
Grapes
Lemons
Mangoes
Nectarines and/or peaches
Oranges (mandarin, navel, etc.)
Pears
Pineapple
Pomegranates (POM POMS ready-to-eat arils!)
Watermelon
Frozen Fruit (NSA)
Strawberries
Dark sweet cherries
Mixed berries
Mango chunks
Peach slices
Dole Frozen Fruit Single-Serve Cups
And any other fruits & veggies!
Fruit & Veggies
Pineapple packed in juice
Mandarin orange segments packed in juice
Peach slices packed in juice
Dole NSA Fruit Bowls
NSA applesauce
Pure pumpkin
Libby's 100%
Tomatoes (crushed, diced, stewed, seasoned, etc.)
Early/young peas
Sweet corn kernels
Green Giant Mexicorn
Jarred roasted red peppers (in water)
Pickles (refrigerated & shelf-stable)
Soup
Low-calorie soups
Amy's Organic (Chunky Tomato Bisque! Light in Sodium varieties!); Progresso 99% FF, Light, High
Fiber, & Heart Healthy; Campbell's Healthy Request & Soup on the Go (check stats); Pacific Foods;
Dole Garden
Instant soup
Mishima (Miso!)
LF turkey & veggie chili
Amy's Medium Black Bean, Hormel, Health Valley
FF chicken, beef & vegetable broth (look for low-sodium)
Also see the frozen soups and chili in the FROZEN MEALS & MEAL STARTERS section!
Beans
Black beans
Red kidney beans
Cannellini (white kidney) beans
Garbanzo beans (chickpeas)
FF & LF refried beans
PACKAGED SNACKS
Crackers, Chips & Other Crunchy Snacks
Crackers with fiber (especially flatbread-style)
Ryvita, Wasa, Doctor Kracker, Old London Melba Toast & Snacks, Van's Gluten Free Baked Crackers
RF baked & popped chips
Popchips, Quaker Popped, Kettle Brand Real Sliced Potatoes, Lay's Oven Baked, Cape Cod 40%
RF/Less Fat, Special K Popcorn Chips, Snikiddy Eat Your Vegetables Chips, Crunchmaster Popped
Edamame Chips, Wheat Thins Popped
Quest Protein Chips
Snikiddy All Natural Baked Fries & Cheese Puffs
LF baked & popped tortilla chips
Guiltless Gourmet, Tostitos Oven Baked Scoops!, Popchips
Lentil, bean, hummus & quinoa chips
Mediterranean Snacks, Plentils, Simply 7, Kashi
Snack Factory Pretzel Crisps (including Minis)
The Good Bean Roasted Chickpea Snacks
Enlightened The Good-For-You Crisp Roasted Broad Beans
Seaweed snacks
GimMe All Natural
Rice snacks & soy crisps
Quaker, Genisoy, Glenny's
Rice cakes
Quaker
94% FF microwave popcorn bags
Jolly Time Healthy Pop, Orville Redenbacher's SmartPop!, Pop Secret 100 Calorie Pop
Ready-to-eat light popcorn
Smartfood Delight, Cape Cod Naturally Simple
Freeze-dried fruit
Just Tomatoes, Etc!, Funky Monkey, Crispy Green, Sensible Foods
Portion-Savvy Candy, Cookies & Sweets
Chocolate candy
Skinny Cow Dreamy Clusters & Heavenly Crisps, UNREAL candy
Lollipops & hard candy
Dum Dums, Tootsie Pops, Jolly Rancher
Cookies
Nabisco 100 Cal, Nonni's Biscotti & Biscotti Bites (Salted Caramel!)
Snack Bars
Cereal bars & chewy granola bars
Quaker, Fiber One, Special K, Kashi, Soyjoy, Rickland Orchards, Corazonas Mini Oatmeal Squares
Crunchy granola bars
Nature Valley, Kashi Crunchy Granola, Clif Crunch
Decadent snack bars
Fiber One, Special K, Chex Mix, Balance Mini
"Mini-meal" bars
Kind, Luna (especially Protein!), Larabar, Perfect Foods Bar Lite (refrigerated), Corazonas Oatmeal
Squares, Quest Bars (Cookies & Cream!)
Nuts & Seeds
Pistachios in the shell
Everybody's Nuts! (seasoned), Wonderful Pistachios
Almonds (whole & sliced)
Blue Diamond (try 100-calorie packs and flavored varieties like Butter Toffee), Emerald 100-calorie packs,
Wonderful (Almonds, Almond Accents)
Jerky
Beef, chicken, turkey, pork & meatless jerky
Jack Link's, Tillamook Country Smoker, Oh Boy! Oberto, Krave, Primal Spirit Foods
BREAD
Light bread slices
Weight Watchers, Nature's Own 40 Calories & Double Fiber, Arnold, Sara Lee 45 Calories &
Delightful, Pepperidge Farm Light Style & Very Thin, Fiber One
Light & high-fiber hamburger & hot dog buns
Sara Lee 80 Calories & Delightful, Pepperidge Farm Bakery Classic 100% Whole Wheat
100-calorie flat sandwich buns
Arnold/Brownberry/Oroweat Sandwich Thins (the Everything by Arnold ROCKS), Pepperidge Farm
Deli Flats, Nature's Own Sandwich Rounds
Light English muffins
Thomas' (Double Protein Oatmeal & High Fiber), Western Bagel Alternative
High-fiber pitas
Western Bagel Alternative
Large high-fiber flour tortillas with about 110 calories each
La Tortilla Factory (Smart & Delicious Low Carb High Fiber, 100 Calorie), Mission Carb Balance,
Tumaro's (8-Inch Low in Carbs, Deli Style)
Light high-fiber flatbreads
Flatout (Hungry Girl Foldits, Light, Pinwheel Lavash, Thin Crust Artisan Pizza)
Lavash bread (bakery or ethnic-food aisle)
6-inch corn tortillas
Corn taco shells (flat-bottomed, and Old El Paso Nacho Cheese Flavored)
Old El Paso Stand 'N Stuff Soft Flour Tortillas
Light & thin bagels
Western Bagel Alternative 2.0, Weight Watchers, Thomas' Bagel Thins, Kim's Light, Pepperidge Farm
Bagel Flats, Nature's Own Thin Sliced Bagels
Pillsbury Crescent Recipe Creations Seamless Dough Sheet (refrigerated)
Pillsbury RF Crescent Rolls dough (refrigerated)
Pillsbury Classic Pizza Crust dough (refrigerated)
FROZEN MEALS AND MEAL STARTERS
LF waffles
Eggo LF, Van's Lite
Breakfast sandwiches, bowls & wraps
Weight Watchers Smart Ones, Jimmy Dean Delights Breakfast Sandwiches & Bowls, Special K
Flatbread Breakfast Sandwiches, Cedarlane Egg White Omelettes & Breakfast Burritos, Amy's Hot
Cereal Bowls, Tabatchnick Steel Cut Oatmeal Singles, Vitalicious VitaSandwiches, Artisan Bistro
Beyond Breakfast, EVOL Lean & Fit
Hungry Girl Originals American Grilled Cheese
Flatbreads, panini & pocket sandwiches
Amy's Pocket Sandwiches, Lean Pockets, Lean Cuisine Flatbread Melts & Panini, Weight Watchers
Smart Ones Flatbreads
Burritos & wraps
Amy's, Cedarlane, EVOL, Red's (5 oz.)
Pizzas (multi-serving & single-serving)
Kashi, Amy's (Light & Lean), Lean Cuisine, Weight Watchers Smart Ones, VitaPizza (request
it!), Better4U, MorningStar Farms
Classic entrees
Kashi, Healthy Choice, Lean Cuisine, Cedarlane, Amy's (Light & Lean), MorningStar Farms, Lightlife,
EVOL
Steam-ready meals
Lean Cuisine Market Collection, Healthy Choice Cafe Steamers
Amy's Cheese Pizza Toaster Pops
Garden Lites (Souffles & more)
Applegate Naturals Gluten-Free Beef Corn Dogs
Low-calorie soups
Tabatchnick, Annie Chun's
LF turkey & veggie chili
Tabatchnick
ICE CREAM, FROZEN DESSERTS & DESSERT INGREDIENTS
Light ice cream cartons
Dreyer's/Edy's Slow Churned, Halo Top All Natural
Portion-controlled cups of light ice cream
Dreyer's/Edy's Slow Churned, Weight Watchers
Frozen yogurt
Dreyer's/Edy's Slow Churned Yogurt Blends, Stonyfield Organic Greek Frozen Nonfat Yogurt,
Healthy Choice Greek Frozen Yogurt
Yasso Frozen Greek Yogurt bars (Sea Salt Caramel! Chocolate Fudge!)
Lifeway Frozen Kefir
So Delicious Dairy Free Almond & Coconut Milk Frozen Desserts (including Minis)
Light & LF ice cream bars
Enlightened The Good-For-You Ice Cream, Skinny Cow (Truffle Bars!), Blue Bunny Sweet Freedom
Snack Size
LF fudge bars
Healthy Choice Premium, Weight Watchers Giant, Skinny Cow, NSA & LF Fudgsicles
Fruit bars
Blue Bunny FrozFruit, Fruitfull Juice Bars, Dreyer's/Edy's Outshine (try Fruit & Veggie), Fruttare
(plus Fruit & Milk bars)
All-Natural Goodpop
Mini fillo shells
Athens
Frozen whipped topping
Truwhip (regular or Natural Light), So Delicious CocoWhip!
Vitalicious VitaTops & Mini VitaCakes
Dole Strawberry and Banana Dippers
SAUCES, SALAD DRESSINGS & SHELF-STABLE CONDIMENTS
Light & LF salad dressings
Newman's Own Lite (LF Sesame Ginger!), Wish-Bone Light, Bolthouse Farms (esp. the
yogurt dressings), Kraft Light, Litehouse Lite & Opa
Vinegar (balsamic, rice, seasoned rice, red wine, white wine, cider)
Nakano Seasoned Rice Vinegars (Mango!), Pompeian (Jalapeño!)
BBQ sauce (with 45 calories per serving)
Stubb's
Light mayonnaise
Hellmann's/Best Foods Dijonnaise
Mustard (honey, Dijon, spicy brown, yellow)
Vivi's Original Sauce Carnival Mustards (request 'em!), Inglehoffer Extra Hot Sriracha Mustard, Beaver
Brand Bread & Butter Pickle Mustard
Ketchup
Heinz (Real Jalapeño, No Salt, Reduced Sugar, Organic, Simply, Balsamic Vinegar)
Hot sauces
Frank's RedHot Original Cayenne Pepper Sauce, Tabasco, Sriracha
RF peanut butter
Jif RF, Skippy RF Creamy & RF Super Chunk
Justin's Nut Butters (portion-controlled packs)
Powdered peanut butter
PB2, FitNutz, Just Great Stuff
Low-sugar fruit preserves & jam
Smucker's Low Sugar
Marinades (30 calories or less per tbsp.)
Lawry's, Newman's Own, Mrs. Dash, Margie's
LF marinara, pasta & pizza sauce
Classico, Dei Fratelli
Salsa
La Victoria, Wholly Salsa (refrigerated in produce section), Pace
Hummus
Eat Well Embrace Life (esp. Other Bean varieties like Zesty Sriracha Carrot!)
Single-serving guacamole
Wholly Guacamole Minis, GoodFoods Tableside Greek Yogurt Guacamole
Reduced-sodium/lite soy sauce
Slawsa (new Spicy!)
BEVERAGES
Spring water
Flavored water (check calories & servings per container)
Vitaminwater Zero, Activate Drinks, Aquafina FlavorSplash, 0 Calories SoBe Lifewater, Minute Maid Fruit
Falls & Just 10 pouches
Coconut water
Zico, O.N.E., Vita Coco, Taste Nirvana (Coco Aloe), Coco Libre, Harmless Harvest
Low-calorie & light juice beverages
Diet V8 Splash, V8 V-Fusion Light, Trop50, Ocean Spray Diet & Light, Bai5
Low-calorie drink mixes
Crystal Light, True Lemon Lemonade, Wyler's Light, Lipton Iced Tea, AriZona SF, MiO, Dasani Drops
Starbucks VIA Refreshers
Diet soda & club soda
Coke Zero, Coke Cherry Zero, Sprite Zero, Blue Sky Zero (Root Beer), A&W Diet Root Beer,
Dr. Brown's Diet
Unsweetened sparkling water
Dasani (Apple!), LaCroix, Nestlé Pure Life Exotics
Unsweetened and diet iced tea
Tejava, Gold Peak Tea, Diet Snapple (Trop-A-Rocka!), Diet AriZona
Unsweetened instant iced tea mix
Lipton
Tea bags
Celestial Seasonings, Tazo, Stash, Bigelow (Salted Caramel!)
Ready-to-brew coffee
Millstone, Dunkin' Donuts (Bakery Series!), K-Cups, Starbucks (Blonde Roast!)
Instant coffee granules
Folgers, Nescafe Taster's Choice
Starbucks VIA Ready Brew
Hot cocoa packets with 20 - 25 calories each
Swiss Miss Diet, Nestle FF
BAKING PRODUCTS, PANTRY STAPLES, SPICES & ETC
Whole-wheat flour
Pancake mix
Aunt Jemima Whole Wheat Blend, Hungry Jack Complete Extra Light & Fluffy, Fiber One Complete,
Bisquick Heart Smart, Kodiak Cakes Power Cakes
Protein powder with about 100 calories per serving
Quest (Peanut Butter!), Designer Whey, Tera's Whey, Rainbow Light, Jay Robb
Mini semi-sweet chocolate chips
Unsweetened cocoa powder
LF graham crackers & chocolate graham crackers
Nonstick cooking spray
Pam (Original, Olive Oil & Butter Flavor, Simply Coconut), Pompeian 100% Grapeseed Oil
Grapeseed oil and/or olive oil
Pompeian 100% Grapeseed Oil, Pompeian OlivExtra Premium Mediterranean Blend Oil
High-fiber pasta
Barilla (Plus, White Fiber, Whole Grain), Ronzoni (Healthy Harvest, Smart Taste, and Publix-only
150 Calories)
House Foods Tofu Shirataki Noodle Substitute (refrigerated tofu section!)
Wonton wrappers
Egg roll wrappers
No-calorie sweetener packets
Splenda, Truvia, Equal, Stevia In The Raw
No-calorie granulated sweetener (comes loose, not in packets)
Splenda No Calorie Sweetener, Stevia In The Raw
SF calorie-free flavored syrups
Torani SF Syrups
SF & FF powdered creamer
Coffee-mate SF & FF French Vanilla (regular ones have reasonable stats too!), Coffee-mate FF The
Original
Dry taco, fajita & chili seasoning mix (salt-free packets by Mrs. Dash!)
Dry onion soup/dip mix
Dry ranch dressing/dip mix
Salt-free seasoning mixes
Mrs. Dash (try Table Blends), McCormick Perfect Pinch
Sun-dried tomatoes in pouches (or packed in oil; drain 'em!)
Bella Sun Luci (look for the seasoned Snacks)