Dairy

Cheese

• RF shredded cheese: Sargento, Kraft, Weight Watchers
• RF/low-calorie slices: Sargento (regular and Ultra Thin), Kraft (regular and Slim Cut), Weight Watchers
• RF cheese snacks with 100 calories or less: Mini Babybel, Cabot Serious Snacking, Jarlsberg Minis
• Light string cheese: Frigo, Sargento, Weight Watchers
• RF crumbled feta cheese: Athenos
• The Laughing Cow Light cheese wedges
• RF cream cheese in a tub: Philadelphia
• LF or light (not part-skim) ricotta cheese: Frigo, Galbani
• 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
• Elli Quark (yummy yogurt alternative)

Yogurt

• FF yogurt: Yoplait Light, Dannon Light & Fit
• FF & RF Greek yogurt with & without fruit: Fage; Chobani (check out Simply 100); Oikos; Yoplait (Greek 100, Greek 100 Whips!, and more); Dannon Light & Fit Greek
• Yogurt with crunchy toppings: YoCrunch (Cereal Bowl, YOPA!), Chobani Flips
• Yogurt with oats and/or seeds: Yoplait Plenti, Chobani Oats

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 and more)

Milk, Milk Swaps & Creamers

• FF dairy milk
• Unsweetened almond milk (refrigerated & shelf-stable): Blue Diamond Almond Breeze, So Delicious Dairy Free, Silk
• Unsweetened cashew milk (refrigerated & shelf-stable): Blue Diamond Almond Breeze (almond-cashew blend), Silk, So Delicious Dairy Free
• Light vanilla soymilk (refrigerated): 8th Continent, Silk
• Unsweetened coconut milk beverage (refrigerated & shelf-stable): So Delicious Dairy Free, Blue Diamond Almond Coconut Breeze (almond milk and coconut milk blend), Silk
• Low-calorie non-dairy liquid creamer: Coffee-mate Natural Bliss, So Delicious Dairy Free Original Coconut Milk Creamer

Sour Cream & Butter

• Light sour cream
• Light buttery spread & light butter in a tub: I Can't Believe It's Not Butter Light!, Brummel & Brown, Land O'Lakes, Smart Balance

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 Heart to Heart Warm Cinnamon Oat Cereal, Kashi Simply Maize, Fiber One (all varieties), Barbara's Puffins, Multi-Grain Cheerios (both Peanut Butter & Dark Chocolate Crunch), Cheerios + Ancient Grains 

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 Oat Fit)
• Pacific Organic Unsweetened Steel-Cut Oatmeal (ready-made)

Meat & Seafood

Poultry

• Boneless skinless chicken breast & turkey breast (both raw and ready to eat): Tyson Grilled & Ready, Applegate Naturals
• 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)
• Lean ground turkey (7% fat or less)
• Lean turkey burger patties (refrigerated & frozen)
• Turkey pepperoni: Hormel, Applegate Naturals Uncured Mini
• Turkey sausage patties: Jimmy Dean 

Beef

• Extra-lean ground beef (4% fat or less): Laura's Lean Beef
• 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)

Bacon

• Center-cut bacon or turkey bacon: Oscar Mayer, Hormel, Jennie-O, Applegate Naturals & Organics
• Precooked real crumbled bacon: Oscar Mayer, Hormel
• Oscar Mayer Turkey Bacon Bits

Packaged & Deli Meats

• Extra-lean turkey breast, chicken breast, ham & roast beef slices (look for lower-sodium): Boar's Head, Oscar Mayer (Selects Natural), 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, Smoked White Turkey, Applewood Smoked Chicken Franks)

Seafood (fresh & frozen)

• Tilapia, tuna, cod, sea bass & other lean fish
• 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, Kid's Creations, Ready-to-Eat Tuna Salad, Gourmet Selects Pouches)
• StarKist Salmon Creations

Meat Substitutes

• Frozen meatless hamburger-style patties: Boca Original Vegan, Amy's Bistro, MorningStar Farms Grillers Original, 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
• Meatless meatballs (frozen): Nate's, MorningStar Farms, Amy's
• Faux grilled chicken (frozen & refrigerated): MorningStar Farms, Lightlife, Beyond Meat
• Frozen meatless sausage: MorningStar Farms Original Sausage Patties
• Meatless Buffalo wings (frozen & refrigerated): MorningStar Farms, Lightlife, Gardein
• Gardein Sizzling Szechuan Beefless Strips (frozen)
• Lightlife Fakin’ Bacon Organic Smoky Tempeh Strips (refrigerated)

Produce

Fresh Fruits & Vegetables

Bagged Produce

• Lettuce mixes
• Broccoli cole slaw
• Green Giant Fresh Cauliflower Crumbles

Frozen Vegetables

• Stir-fry veggies
• Cauliflower & broccoli florets
• Steam-in-the-bag veggies: Birds Eye, Green Giant
• Birds Eye Recipe Ready Frozen Vegetables (major timesaver!)
• Birds Eye Steamfresh Flavor Full (Buffalo Cauliflower!)
• Trader Joe’s Organic Riced Cauliflower
• Frozen sweet corn kernels

Frozen Fruit (NSA)

• Strawberries
• Dark sweet cherries
• Mixed berries
• Mango chunks
• Peach slices

Canned & Jarred Foods

Fruit & Veggies

• Pineapple packed in juice
• Mandarin orange segments packed in juice
• Peach slices packed in juice
• NSA applesauce
• Pure pumpkin: Libby's 100%
• Crushed tomatoes (sauce swap!)
• More tomatoes (diced, stewed, seasoned, etc.)
• Pickles (refrigerated & shelf-stable)

Soup

• Low-calorie soups: Amy's (Chunky Tomato Bisque! Light in Sodium varieties!), Progresso Light, Campbell's Healthy Request & Soup on the Go (check stats), Pacific Foods
• LF turkey & veggie chili: Amy's Organic Medium Black Bean, Hormel, Health Valley
• FF chicken, beef & vegetable broth (look for low-sodium)

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 Baked Potato Chips, Lay's Oven Baked, Cape Cod 40% RF/Less Fat, Special K Popcorn Chips & Cracker Chips, Crunchmaster Popped Edamame Chips
• LF baked & popped tortilla chips: Guiltless Gourmet Baked Tortilla Chips, Tostitos Oven Baked Scoops!
• Chickpea snacks: The Good Bean, Saffron Road, Biena
• Enlightened The Good-For-You Crisp Roasted Broad Beans
• Seaweed snacks: GimMe All Natural, Annie Chun
• Ready-to-eat light popcorn: Smartfood Delight, Cape Cod Naturally Simple, Popcorn Indiana Fit Popcorn
• Freeze-dried fruit: Just Tomatoes, Etc!, The Funky Monkey, Crispy Green, Sensible Foods

Portion-Savvy Sweet Treats

• Lollipops & hard candy: Dum Dums, Tootsie Pops, Jolly Rancher
• Cookies: Nonni's Biscotti (Salted Caramel!) and THINaddictives

Snack Bars

• Cereal bars & chewy granola bars: Quaker, Fiber One, Special K, Kashi, Soyjoy, Corazonas HeartBar Oatmeal Square Minis
• "Mini-meal" bars: Kind, Luna (especially Protein!), Larabar, Lite Perfect Bar (refrigerated), Corazonas HeartBar Oatmeal Squares, Quest Bars

Nuts & Seeds

• Pistachios in the shell: Wonderful
• Almonds (whole & sliced): Blue Diamond (try 100-calorie packs and flavored varieties like Sea Salt Dark Chocolate), Emerald 100-calorie packs, Wonderful
• Chia seeds

Jerky & Other Meat Snacks

• Beef, chicken, turkey, pork & meatless jerky: Jack Link's, Tillamook Country Smoker, Oberto, Krave, Primal Spirit Foods
• Jennie-O All Natural Turkey Breast Sticks (refrigerated)
• Hillshire Snacking Grilled Chicken Bites (refrigerated)

Bread

• Light bread slices: Weight Watchers, Nature's Own 40 Calories & Double Fiber, Arnold Bakery Light Bread, Sara Lee 45 Calories & Delightful, Pepperidge Farm Light Style & Very Thin, Fiber One
• 100-calorie flat sandwich buns: Arnold/Brownberry/Oroweat Sandwich Thins, Pepperidge Farm Deli Flats, Nature's Own Sandwich Rounds
• Light English muffins: Thomas' (Double Protein & High Fiber)
• 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 Fajita Carb Balance, Tumaro's (Low-in-Carb, New York Deli-Style, Mexican Style)
• Light high-fiber flatbreads: Flatout (Hungry Girl Foldits, Light, ProteinUP CarbDown, Pinwheel Lavash, Thin Crust Artisan Pizza, Gluten Free)
• 6-inch corn tortillas
• Corn taco shells (flat-bottomed)
• Light & thin bagels: Western Bagel Alternative 2.0, Weight Watchers, Thomas' Bagel Thins, Pepperidge Farm Bagel Flats

Frozen Meals & Meal Starters

• LF waffles: Eggo Nutri-Grain LF, Van's Lite
• Breakfast sandwiches, bowls, wraps & more: Weight Watchers Smart Ones, Jimmy Dean Delights Breakfast Sandwiches & Bowls, Special K Flatbread Breakfast Sandwiches, Cedarlane Egg White Omelettes & Frittatas, Amy's Hot Cereal Bowls, EVOL Lean & Fit
• Burritos & wraps: Amy's, Cedarlane, EVOL, Red's
• Pizzas (multi-serving & single-serving): Hungry Girl Originals, Kashi, Amy's (Light & Lean), Lean Cuisine, Weight Watchers Smart Ones, Better4U, MorningStar Farms
• Classic entrees: Kashi, Healthy Choice (Steamers), Lean Cuisine, Cedarlane, Amy's (Light & Lean), MorningStar Farms, Lightlife, EVOL
• Garden Lites (Souffles & more)
• Low-calorie soups: Tabatchnick
• LF veggie chili: Tabatchnick

Ice Cream, Frozen Desserts & Dessert Ingredients

• Light ice cream cartons: Dreyer's/Edy's Slow Churned, Halo Top All Natural, Arctic Zero
• Portion-controlled light ice cream: Dreyer's/Edy's Slow Churned, Weight Watchers
• Frozen yogurt: Dreyer's/Edy's Slow Churned Yogurt Blends, Stonyfield Organic Frozen Nonfat & Low Fat Yogurt, Healthy Choice Greek Frozen Yogurt
• Yasso Frozen Greek Yogurt bars (Sea Salt Caramel! Chocolate Fudge!)
• So Delicious Dairy Free Almond & Coconut Milk Frozen Desserts (including Minis)
• Enlightened The Good-For-You Ice Cream
• JC’s Nudies
• LF fudge bars: Healthy Choice Premium, Weight Watchers Giant, Skinny Cow, NSA & LF Fudgsicles
• Fruit bars: Blue Bunny FrozFruit, Fruitfull Juice Bars, Nestlé Outshine (try Fruit & Veggie), Fruttare (plus Fruit & Milk bars), Chloe’s Soft Serve
• All-Natural GoodPop
• Mini fillo shells: Athens
• Frozen whipped topping: Truwhip (Original or Skinny), So Delicious CocoWhip!
• Dole Strawberry, Banana, and Pineapple Dippers

Sauces, Salad Dressing & Condiments

• Light & LF salad dressings: Newman's Own Lite (Sesame Ginger!), Wish-Bone Light, Bolthouse Farms (esp. yogurt dressings), Kraft Light, Litehouse Lite & Opa, Margie’s, Marzetti Simply Dressed & Light
• Vinegar (balsamic, rice, seasoned rice, red wine, white wine, cider): Nakano Seasoned Rice Vinegars (Mango!), Pompeian (Jalapeño!)
• BBQ sauce (with 45 calories or less per 2-tbsp. serving): Stubb's
• Light mayonnaise
• Hellmann's/Best Foods Dijonnaise
• Mustard (honey, Dijon, spicy brown, yellow, and fun flavors like the ones by French's!)
• Ketchup: Heinz (Real Jalapeño, No Salt, Reduced Sugar, Organic, Simply, Balsamic Vinegar)
• Hot sauces: Frank's RedHot Original, Tabasco
• RF peanut butter: Jif RF, Skippy RF Creamy & RF Super Chunk
• Justin's Nut Butters (portion-controlled packs)
• Powdered peanut butter: Jif, Just Great Stuff, PB2
• Low-sugar fruit preserves & jam: Smucker's Low Sugar
• Marinades (30 calories or less per tbsp.): Lawry's, Mrs. Dash, Margie's
• LF marinara, pasta & pizza sauce: Classico, Dei Fratelli
• Salsa: La Victoria, Pace, Newman's Own
• Hummus: Eat Well Embrace Life (esp. Other Bean varieties like Zesty Sriracha Carrot!), Tribe Swirl
• Single-serving guacamole: Wholly Guacamole Minis, GoodFoods Tableside Greek Yogurt Guacamole
• Reduced-sodium/lite soy sauce
• Slawsa

Beverages

• Spring water
• Flavored water (check calories & servings per container): Nestlé Pure Life Water, V8 Infused Water, Vitaminwater Zero, 0 Calories SoBe Lifewater
• WTRMLN WTR Cold-Pressed Juiced Watermelon
• Low-calorie & light juice beverages: Diet V8 Splash, V8 V-Fusion Light, Trop50, Ocean Spray Diet & Light, Bai5
• Low-calorie drink mixes: True Lemon, Crystal Light, Starbucks VIA Refreshers
• Diet soda & club soda: Zevia, Honest Fizz, Blue Sky, Coke Zero (and other Zeros), Dr. Brown's Diet
• Unsweetened sparkling water: Dasani, LaCroix, Nestlé Pure Life Exotics, Spindrift Seltzer
• Unsweetened and diet iced tea: Tejava, Diet Gold Peak Tea, Argo (unsweetened), Diet Snapple (Trop-A-Rocka!), Diet AriZona
• Unsweetened instant iced tea mix: Lipton
• Tea bags: Celestial Seasonings, Tazo, Stash, Bigelow, Good Earth
• Ready-to-brew coffee: Dunkin' Donuts (Bakery Series!), K-Cups, Starbucks (Blonde Roast!)
• Instant coffee granules: Folgers, Nescafé Taster's Choice
• Starbucks VIA Ready Brew
• Cold-brew coffee: Chameleon, Trader Joe's
• Mamma Chia Organic Chia Squeeze Vitality Packs (beverage/snack hybrids)

Baking Products & Pantry Staples

• Whole-wheat flour
• Pancake mix: Aunt Jemima Whole Wheat Blend, Hungry Jack Complete Extra Light & Fluffy, Bisquick Heart Smart, FlapJacked
• Protein powder with about 100 calories per serving: Quest, Designer Whey, Tera's Whey, Rainbow Light, Jay Robb
• Mini semi-sweet chocolate chips
• Unsweetened cocoa powder
• Unsweetened coconut flakes
• 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 (ProteinPLUS, White Fiber, Whole Grain), Ronzoni (Healthy Harvest, Smart Taste, Ronzoni 150)
• House Foods Tofu Shirataki Noodle Substitute (refrigerated tofu section!)
• No-calorie sweetener packets: Truvia, SweetLeaf, Stevia In the Raw, Splenda, Equal
• No-calorie granulated sweetener (comes loose, not in packets): Truvia, Stevia In The Raw, Splenda