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grains/starches:
any:
cheerios: 1/2 cup
corn or rice pasta, cooked: 1/2 cup
corn tortillas: 2
crackers (rice, corn, or rye): 14
grits, uncooked: 2 tablespoons
kasha, cooked: 1/2 cup
oatmeal, cooked: 1/2 cup
popcorn, low-fat: 2 cups
potato, boiled or baked: 1/2 cup
potato chips: 1 ounce
puffed rice: 1 ounce
pumpkin, cooked: 1 1/2 cups
rice or popcorn cakes: 3
rice, cooked: 1/3 cup
rutabaga, cooked: 3/4 cup
rye crispbread, wheat-free: 1/3 cup
soba noodles (buckwheat), cooked: 1/2 cup
squash, winter, cooked: 1 cup
tortilla chips: 1 ounce
sweet potato, baked: 1/2 cup
turnips, cooked: 1/3 cup
fruits:
any:
banana, ripe: 1/2
blackberries: 1/2 cup
blueberries: 3/4 cup
cranberries, raw: 1 cup
grapefruit juice: 1/3 cup
grapefruit: 1/2 large
lemon juice: 1/3 cup
lime juice: 1/3 cup
orange juice: 1/3 cup
orange: 1
raspberries: 1 cup
rhubarb: 1/2 cup
strawberries: 1 cup
tangelo: 1
vegetables:
any:
bamboo shoots: 1/2 cup
bean sprouts: 1 cup
bell pepper: 1
beets: 1/2 cup
broccoli: 1 cup
carrots: 1 or 1/2 cup baby
cauliflower: 1 cup
celery: 4 medium stalks
corn: 1/2 cup
cucumber: 1 cup
eggplant: 1 cup
kale, cooked: 1 cup pieces
lettuce: 2 cups shredded
mushrooms: 1 cup whole
peas, green: 1/4 cup
radishes: 10 small
spinach, cooked: 1/2 cup
spinach, raw: 2 cups
water chestnuts: 3/4 cup
pickle: 1 large
fats:
any:
nuts, any type: 1/2 ounce or 2 tablespoons
oil, any type: 1 teaspoon
peanut butter: 1 1/2 tablespoons
seeds, sesame or sunflower: 1 tablespoon
margarine: 1 teaspoon
mayonnaise: 1 tablespoon
non-dairy topping: 1/2 cup
meats/milk:
any:
almond milk: 1 cup
cheese, lactose-free: 1 ounce
cheese, cottage, lactose-free: 1/2 cup
egg whites: 4
egg, whole: 1
breakfast:
milk, lactose-free: 1 cup
lunch:
milk, lactose-free: 1 cup
shrimp: 3 ounces
tuna: 3 ounces or 1/2 cup
turkey: 3 ounces
venison: 3 ounces
dinner:
chicken: 2 1/2 ounces
clams: 1/2 cup
cod: 3 ounces
crab: 3 ounces
duck breast: 3 ounces
fish: 3 ounces
halibut: 3 ounces
lamb, lean-cuts: 2 ounces
milk, lactose-free: 1 cup
pheasant: 3 ounces
pork, lean-cuts: 2 ounces
salmon: 3 ounces
shrimp: 3 ounces
talapia: 3 ounces
tuna: 3 ounces or 1/2 cup
turkey: 3 ounces
venison: 3 ounces
extras:
any:
bakery items made with allowed ingredients: 1 ounce
candy made with allowed ingredients: 1 ounce
confectioners sugar: 1 1/2 tablespoons
granulated sugar: 1 1/2 tablespoons
ice cream, lactose free: 1/2 cup
jam/jelly: 1 1/2 tablespoons
maple syrup, real: 1 1/2 tablespoons
rice milk: 1 cup
sorbet with allowed ingredients: 1/2 cup
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