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This is going to go from one list to another so you might want to copy and paste it in sections or just copy the whole thing to one document. You can always bookmark this page too. Hope it helps. cheri
FREE FOODS LIST
There are Free Foods that can be used on the NutriSystem plan. They are low calorie foods (20 calories or less) that can be added to the meal plan in small amounts. This minimal amount of calories will not affect weight loss, but we do recommend that they be limited to 2 or 3 servings per day if the foods have any calories at all.
Add sugar free popsicles
Fat free cool whip
sugar free jello
Coffee/Tea Unlimited
Diet Soda Unlimited
Sodium Free Seltzer Water Unlimited
Sugar Free Tonic Water Unlimited
Club Soda (not tonic or quinine water) Unlimited
Artificial Sweeteners Unlimited
Spices (salt-free) Unlimited
Herbs Unlimited
Vinegar Unlimited
Lemon Juice Unlimited
Sugar Free Gelatin 6oz per serving = 15 cal
Sugar Free Gum 1 stick = 5 cal
Nonstick Cooking spray Unlimited
A-1 Sauce or Steak Sauce 1 Tbsp
Butter Buds 1 oz
Bouillon or Broth (Dry)- Low Sodium 1 packet, 1 tsp, 1 cube
Bouillon or Broth (Canned)- Low Sodium ¾ cup
Catsup 1 Tbsp
Cocoa, dry unsweetened 1 Tbsp
Coffee Whiteners (Powdered) 1 Tsp
Chili Sauce 1 Tbsp
Chocolate Topping (Reduced Calories) 1 Tbsp
Cool Whip (fat free) 2 Tbsp
Sugar Free Candies 20 cal or less per serving / 0 fat
Low cal or reduced cal syrup Amount not to Exceed 20 cals/ 0 fat
Dill Pickle 1
Dream Whip 1 Tbsp
Sugar-free Jam/Jelly Amount not to exceed 20 cal
Low sugar Jam/Jelly 2 Tsp
Horseradish 1 Tsp
Mustard 1 Tsp
Picante Sauce 1 Tbsp
Popcorn (light and natural) 1 Cup
Relish 1 Tsp
Salad Dressing (Fat Free) 2 Tbsp
Salsa 1 Tbsp
Soy Sauce (Low sodium) 1 Tsp
Taco Sauce 1 Tbsp
Worcestershire Sauce 1 Tsp.
Cheri |
Hope all these help. Have a good one!
EXPANDED FRUIT LIST
Apple 1
Applesauce (unsweetened) 1/2 cup
Apricots (medium, raw) 4 apricots
Apricots (canned) 1/2 c. or 4 halves
Bananas (9 inches long) 1/2
Blackberries (raw) 3/4 cup
Blueberries (raw) 3/4 cup
Cantaloupe (5 inches across) 1/3melon
Cantaloupe (cubes) 1 c.
Cherries (Large, raw) 12cherries
Figs (raw, 2inches across) 2 figs
Fruit Cocktail (canned) 1/2 c.
Grapefruit (medium) 1/2
Grapefruit (small) 3/4 c.
Grapes (small) 15 grapes
Honeydew melon (Medium) 1/8 melon
Honeydew melon (cubes) 1 c.
Kiwi fruit (Large) 1 kiwi
Mandarin oranges 3/4 c.
Mangoes (small) 1/2 c.
Nectarine (1 1/2 inches across) 1 nectarine
Orange (2 1/2 inches across) 1 orange
Papayas 1 c.
Peach (2 3/4 inches across) 1 peach or 3/4 c.
Peaches (canned) 1/2 c. or 2 halves
Pear 1/2 large or 1 small
Pear (canned) 1/2 c. or 2 halves
Persimmons (medium, native) 2 persimmons
Pineapple (raw) 3/4 cup
Pineapple (Canned) 1/3 cup
Plums (raw, 2 inches across) 2 plums
Pomegranate 1/2 Pomegranate
Raspberries 1 cup
Strawberries 1 1/4 cup
Tangerines (2 1/2 inches across) 2 tangerines
Watermelon (Cubes) 1 1/4 cup
EXPANDED VEGETABLE LIST
Artichoke, whole 1/2 large
Artichoke Heart 2 pieces canned (not marinated)
Artichoke (Jerusalem or Sun choke) 1/4 cup
Asparagus 1/2 cup Cooked or 1 cup Raw
Bamboo Shoots (Canned, diced) 1 cup
Beans (Green, Wax, Italian) 1/2 cup Cooked or 1 cup Raw
Bean Sprouts 1/2 cup Cooked or 1 cup Raw
Beets 1/2 cup Cooked or 1 cup Raw
Bell Peppers (All Varieties) 1/2 cup Cooked or 1 cup Raw
Bitter Melon 1/2 cup
Bok Choy, Chinese Chard, White Mustard 1 cup cooked
Broccoli 1/2 cup Cooked or 1 cup Raw
Brussels Sprouts 1/2 cup Cooked or 1 cup Raw
Cabbage 1/2 cup Cooked or 1 cup Raw
Cactus Leaves (Nopales) 1/2 cup
Carrots 1/2 cup Cooked or 1 cup Raw
Carrot Juice ¼ cup (2 fl. oz)
Cauliflower 1/2 cup Cooked or 1 cup Raw
Chayote, (Cooked) ½ cup or ½ medium squash
Cherry Tomatoes 6
Chinese Cabbage
2 cups shredded raw, 1 cup shredded cooked
Chinese Eggplant 1/2 cup
Collard Greens 1/2 cup Cooked or 1 cup Raw
Daikon (Chinese Radish) 1 cup fresh
Dandelion Greens (Boiled) ½ cup
Eggplant 1/2 cup Cooked or 1 cup Raw
Fuzzy Melon 1/2 cup
Green Beans 1/2 cup Cooked or 1 cup Raw
Greens (Collard, Kale, Mustard) 1/2 cup Cooked or 1 cup Raw
Hearts of Palm 2 sticks
Jalapeno 4 peppers
Jicama, raw ½ cup
Kale 1/2 cup Cooked or 1 cup Raw
Kohlrabi 1/2 cup Cooked or 1 cup Raw
Leeks 1/2 cup Cooked or 1 cup Raw
Lotus Root 1/2 cup
Mixed Vegetables (without Corn, Peas, Turnips) 1/2 cup Cooked or 1 cup Raw
Mushrooms 1/2 cup Cooked or 1 cup Raw
Mustard Greens 1/2 cup Cooked or 1 cup Raw
Okra 1/2 cup Cooked or 1 cup Raw
Onions 1/2 cup Cooked or 1 cup Raw
Pea Pods 1/2 cup Cooked or 1 cup Raw
Pimento 2 medium or ½ cup
Pumpkin, mashed ½ cup
Radishes 1 cup Raw
Rhubarb 1 cup
Rutabaga 1/2 cup Cooked or 1 cup Raw
Sauer***, canned ½ cup (High in Sodium)
Seaweed, laver, soaked 1/2 cup
Snow Pea Pods 1/2 cup Cooked or 1 cup Raw
Spinach 1/2 cup Cooked or 1 cup Raw
Sprouts (Alfalfa, Bean, Soybean) 1 cup raw, ¾ cup cooked
Spaghetti Squash 1 cup raw, ½ cup cooked
Summer Squash 1/2 cup Cooked or 1 cup Raw
Taro Root 1/4 cup
Tomatillos 2
Tomato 1/2 cup Cooked or 1 medium raw
Tomato Canned 1/2 cup
Tomato Paste 1 Tbsp
Tomato Puree 1/4 cup
Tomato Juice (low sodium) 1/2 cup
Tomato Sauce 1/3 cup
Turnips 1/2 cup Cooked or 1 cup Raw
Vegetable Juice (low Sodium) 1/2 cup
Yellow Snap Peas (Frozen) ¼ cup
Water Chestnuts (canned) 6 whole
Zucchini 1/2 cup Cooked or 1 cup Raw
Dairy/Protein
anything with at least 7g of protein 3g of fat or less and about 90-120 calories or less. Technically, this means if you can find bread or pasta or any other food item meeting this description, it can be used, but be careful of extra carbs.
· 1/3 cup edamame beans (shelled)
· Boca burger
· Ground turkey
· Morningstar Farms products
· Tofu
· Veggie Slices (soy-based cheese), Swiss
· 14-17 slices turkey pepperoni (beware of the sodium, however)
· Lean ham/turkey luncheon meat
· 2 FF (Ball Park) or 97% FF hot dogs (Hebrew National)
· 97% FF ham chunks
· Chicken *** grilled or canned packed in water
· Tuna grilled or canned packed in water
· Ground Turkey
· Jennie-O Lean Turkey Burgers
· Crab
· Imitation crabmeat
· Salmon
· Shrimp
· Bumble Bee Prime Fillet Albacore Steak Entrées
· String cheese
· Boiled egg
· Egg Beaters (Better'n Eggs, etc.)
· FF cream cheese
· FF sour cream
· Cottage cheese (1/4 cup regular or 1/2 cup ff)
· FF cheddar or mozzarella
· FF / LF Feta cheese
· Kerrygold reduced fat Irish Cheddar
· Laughing Cow Lite cheese
· FF yogurt
· Milk
· Soy milk
· Milk shakes (protein shakes, or those made from yogurt, fruit, ice)