| Dairy Products |
4 oz nonfat Light n’ Lively or Richfood cottage cheese
|
13 |
|
1 cup cultured non-fat buttermilk
|
9
|
|
1 cup skim or 1% milk
|
8
|
|
1 cup soy (Silk) or rice milk
|
8
|
|
1 cup Lactaid milk or Dairy Ease milk
|
8
|
|
8 oz Columbo Slender Spoonfuls yogurt (with Nutrasweet)
|
6
|
|
4.4 oz Dannon Light yogurt (with Nutrasweet)
6 oz Yoplait fat-free yogurt (with Nutrasweet)
|
5
5
|
|
4 oz Richfood low-fat Ricotta Cheese
|
8
|
|
1 oz hard cheese
|
7
|
|
1 slice weight watchers Light sharp cheese
|
5
|
|
1 slice Bordon fat-free sharp cheese
|
5
|
|
1 slice Kraft Free Singles
|
5 |
|
1 slice Bordon Lite slice cheese
|
4 |
| 1 slice Veggi cheese (made from soy protein) |
4 |
| |
|
| Dairy Based Beverage Powders |
1 envelope sugar-free Carnation instant breakfast with 8 oz skim milk |
12 |
| 1 envelope Weight watchers hot cocoa mix with 8 oz skim milk |
12 |
| 1 envelope carnation sugar-free hot cocoa mix with 8 oz skim milk |
12 |
| 1 scoop Designer Protein By Next Nutrition, Inc. with 8 oz skim milk |
26 |
| |
|
|
| Vegetarian Based Proteins |
4 oz re-fried beans Taco Bell pinto’s and cheese (1 serving) |
7-10 |
1 patty frozen vegetarian burger (Boca Burger, Amy’s, Harvest Burgers, Green Giant) NOTE: protein content varies
|
7-19 |
| 4 oz cooked black beans |
11 |
| 4 oz cooked soy beans |
10 |
| 4 oz cooked garbanzo beans or chick peas |
10 |
| 4 oz butter beans or lima beans |
9 |
| 4 oz cooked lentils |
8 |
| 4 oz tofu (soybean curd) |
8 |
| 4 oz kidney beans, black-eyed peas, or pinto beans |
7 |
| 1 tablespoon peanut butter (limit 2 tbsp per day) |
4 |
| 1 slice veggie cheese (soy based) |
4 |
| |
|
| Poultry |
5 oz package Shady Brook Farms zesty Italian style turkey breast cutlets |
28 |
| 5 oz package Shady Brook Farms Country mustard dill fresh turkey breast cutlets |
28 |
| 3 oz can Swanson White chicken in water |
20 |
| 7.5 oz Luck’s chicken with dumplings |
17 |
| 7.5 Luck’s Brunswick stew with chicken |
10 |
| 1 oz cooked chicken or turkey (without skin) |
7 |
| |
|
|
Seafood
(note: 2 oz = 1/3 of a 6 oz can) |
2 oz solid white shredded tuna in water |
14 |
| 2 oz chunk light tuna in spring water |
12 |
| 1 oz of ¼ cup fresh, frozen, and canned fish |
7 |
| 1 oz fresh or canned shrimp, clams, crab |
7 |
| |
|
|
| Other Meats |
1 oz lean beef, (round sirloin, flank steak, tenderloin) |
7 |
| 1 oz lean pork, (fresh ham, boiled ham, tenderloin) |
7 |
| 1 oz lean veal, i.e., chops, roasts |
7 |
| 1 oz venison or wild game |
7 |
| |
|
| Eggs/Egg Substitutes |
1 large egg (limit 4 per week) |
7 |
| ¼ cup Fleischman’s Egg Beater’s with cheese |
7 |
| ¼ cup Second Nature Real egg product |
6 |
| ¼ cup Fleischman’s Egg Beater’s |
6 |
| |
|
|
| Processed Meats/Cold Cuts |
1 Healthy Choice Jumbo Frank, 97% fat-free |
8 |
| 1 Hormel Light & Lean 97% fat-free Frank |
5 |
| 1 slice Healthy Choice 97% fat-free baked ham |
4 |
| 1 slice deli-thin cold cut, 97% fat-free any brand |
2 |
| |
|
|
| Soups/Stews |
8 oz Weight Watchers Beef Stew |
14 |
| ½ cup Cambell’s Healthy Request split pea with ham soup |
11 |
| 7.5 oz Weight Watchers Vegetable Beef soup |
9 |
| 7.5 oz Weight Watchers chicken noodle soup |
8 |
| ½ can Cambell’s chicken noodle soup |
7 |
| ½ oz Old El Paso fat-free refried beans |
6 |
| ½ cup Progresso green split pea soup |
5 |
