Abbreviations: FF = fat-free, RF = reduced-fat, LF = low-fat, NSA = no-sugar-added

DAIRY

Cheese

• RF shredded cheese
• RF/thin cheese slices
• Dairy-free cheese (check calorie counts): Lisanatti Foods, GO VEGGIE, Field Roast Chao, Daiya
• RF cheese snacks with 100 calories or less: Mini Babybel, Cabot Serious Snacking, Jarlsberg Minis
• Light/RF string cheese & cheese sticks
• RF crumbled feta cheese
• The Laughing Cow cheese wedges
• Grated Parmesan cheese
• RF cream cheese
• LF or light ricotta cheese (part-skim has more calories)
• LF cottage cheese with & without fruit

Yogurt & Yogurt Swaps

• FF/light yogurt
• Reduced-sugar yogurt: YQ by Yoplait, Chobani Less Sugar
• FF & RF Greek yogurt plain & with fruit
• Probiotic yogurt: Dannon Activia
• Skyr: Icelandic Provisions, Siggi's
• Non-dairy yogurt: Kite Hill, So Delicious
• Grab & go yogurt tubes
• Chobani Savor Low-Fat (sour cream swap!)

Egg Products

• Liquid egg whites or FF liquid egg substitute
• Eggs
• Crepini Egg White Thins

Milk, Milk Swaps & Creamers

• FF dairy milk
• Light vanilla soymilk
• Unsweetened almond or cashew milk (refrigerated or shelf-stable): try Blue Diamond’s almond-cashew blend
• Unsweetened coconut milk beverage (refrigerated or shelf-stable): like Blue Diamond’s almond-coconut blend
• Low-calorie non-dairy liquid creamer: Coffee-mate Natural Bliss, So Delicious Dairy Free, Silk, Milkadamia, Califia Farms

Sour Cream & Butter

• Light sour cream
• Light buttery spread, light butter, or whipped butter in a tub

CEREAL

Cold Cereal

• High-fiber bran cereal: Fiber One Original, All-Bran Original, Nature's Path Smart Bran
• Other cereals with about 150 calories & 4 grams of fiber per cup: Kashi Heart to Heart Warm Cinnamon Oat Cereal, Kashi by Kids, Fiber One Honey Clusters, Barbara's Puffins, Cheerios
• Puffed cereal (mix with others for a big low-cal bowl!)

Hot Cereal

• Old-fashioned oats (for growing oatmeal & oat bakes)
• Steel-cut oats (for slow-cooker & Instant Pot oatmeal)
• Instant oatmeal packets
• Pacific Organic Unsweetened Steel-Cut Oatmeal (ready-made)

MEAT & SEAFOOD

Poultry

• Ready-to-eat skinless chicken breast: TRU GRILL
• Boneless skinless raw chicken breast & turkey breast
• Lean chicken or turkey burgers (refrigerated or frozen): Al Fresco
• Fully cooked chicken sausage (refrigerated): Al Fresco, Applegate Organics
• Al Fresco All Natural Chicken Meatballs (refrigerated or frozen)
• Lean ground turkey (93% lean)
• Turkey pepperoni: Hormel, Applegate, Boar’s Head
• Turkey sausage patties: Jimmy Dean

Beef

• Extra-lean ground beef (96% lean): Laura's Lean Beef
• Extra-lean & lean steak (flank, 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
• Precooked real crumbled bacon or turkey bacon

Packaged & Deli Meats

• Extra-lean turkey breast, chicken breast, ham & roast beef slices (look for natural and/or lower-sodium): Boar's Head, Applegate
• Hot dogs with around 45 calories each: Hebrew National 97% FF, Ball Park White Meat Smoked Turkey

Seafood (fresh & frozen)

• Tilapia, tuna, salmon, cod, sea bass & other fish fillets
• Shrimp
• Crab (real or imitation)

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
• StarKist Salmon Creations
• StarKist Chicken Creations

MEAT SUBSTITUTES

• Frozen meatless burger-style patties with around 100 calories: Boca, Amy's, MorningStar Farms
• Frozen meatless veggie-burger patties with around 100 calories: Gardenburger, Boca, Amy's, MorningStar Farms
• Meatless crumbles (ground meat swap): Boca, MorningStar Farms, Beyond Meat
• Meatless meatballs (frozen): Nate's, Amy's, Lightlife
• Faux chicken (refrigerated or frozen): MorningStar Farms, Lightlife, Beyond Meat
• Meatless sausage (refrigerated or frozen): MorningStar Farms, Lightlife, Tofurky
• Meatless Buffalo wings (refrigerated or frozen): MorningStar Farms
• Lightlife Fakin' Bacon Organic Smoky Tempeh Strips (refrigerated)
• Deli slices (refrigerated): Tofurky, Lightlife, Yves
• Sweet Earth Enlightened Foods Traditional Seitan Strips
• Nasoya Tofu Toss'ables
• Morningstar Farms Veggie Classics Corn Dogs

PRODUCE

Fresh Fruits

Choose your favorites! We love apples, oranges, and raspberries.

Bagged Produce

• Lettuce mixes
• Cole slaw mix
• Broccoli cole slaw
• Monterey Mushrooms Let’s Blend Finely Diced Mushrooms

Veggies as Carb Swaps

• Spaghetti squash
• Zucchini (spiralize it!)
• Turnips (noodles & fries)
• Cauliflower (rice & mashies)
• Butternut squash (fries)
• Carrots (more fries!)
• Portabellas (pizza-bellas!)

More Fresh Veggies

Choose your favorites! Jicama, baby carrots & more...

Frozen Vegetables

• Stir-fry veggies
• Steam-in-the-bag veggies
• Sweet corn kernels
• Riced veggies: Green Giant
• Spiralized veggies: Green Giant
• Veggie tots: Green Giant

Frozen Fruit (NSA)

Strawberries, cherries, mango… Choose your favorites!

CANNED & JARRED FOODS

Fruit & Veggies

• Pineapple, mandarin orange segments & other fruits packed in juice
• NSA applesauce
• Pure pumpkin: Libby's
• Crushed tomatoes (just add seasonings for a sauce swap)
• More tomatoes (diced, stewed, seasoned, etc.)
• Pickles (refrigerated or shelf-stable)

Soup

• Low-calorie soups: Amy's Organic (Chunky Tomato Bisque!), Progresso Light, Campbell's Healthy Request & Well Yes!, Pacific Foods
• LF turkey & veggie chili: Amy's Organic, Hormel
• Chicken, beef & vegetable broth (look for lower-sodium)
• Bone broth (we like Kettle & Fire)

Beans

• Black beans
• Red and/or white (cannellini) kidney beans
• Garbanzo beans (chickpeas)
• Refried beans

SNACKS

Crackers, Chips & Other Crunchy Snacks

• Crackers with fiber: Wasa Crisp’n Light, Doctor Kracker, Old London Melba Toast, Van's Gluten Free
• Multigrain popped cakes: Coco Lite, Kim’s Magic Pop
• RF baked & popped chips
• LF baked tortilla chips
• Veggie chips made mostly with veggies: Rhythm Superfoods, Bare, Jicachips, Crunchies
• Crispy roasted beans: Bada Bean Bada Boom (from Enlightened), Biena, Saffron Road
• Seaweed snacks
• Ready-to-eat light popcorn
• Freeze-dried fruit (airy & light, not shriveled like ordinary dried fruit)
• Baked cheese snacks: Whisps, ParmCrisps, Moon Cheese
• Roasted edamame: SeaPoint Farms

Snack Bars & Other Treats

• Cereal bars & chewy granola bars: Quaker, Fiber One, Special K, Kashi, MadeGood
• More snack-sized bars: KIND Kids, RX Kids, Health Warrior
• Protein bars under 250 calories: KIND, Luna (Rica, Protein & 5g Sugar), Larabar, One Basix, Epic Performance
• SMASHCRISPY

Nuts & Seeds

• Pistachios in the shell
• Sliced almonds
• 100-calorie packs of almonds & cashews
• Skinny Dipped Almonds
• Chia seeds

Jerky & Other Meat Snacks

• Beef, chicken, turkey, pork & meatless jerky (with about 100 calories per ounce)
• Single-serve meat sticks/bars with 100 calories or less (Vermont Smoke & Cure is a personal favorite)

BREAD

• Light/thin/whole-grain bread slices (40 - 80 calories each)
• Flat sandwich buns with 150 calories or less: Arnold/Brownberry/Oroweat Sandwich Thins, Pepperidge Farm Deli Flats
• Light English muffins
• High-fiber pitas
• Large high-fiber flour tortillas with about 100 calories each (we like La Tortilla Factory and Tumaro’s)
• Light high-fiber flatbreads (we like Flatout)
• 6-inch corn tortillas
• Corn taco shells (flat-bottomed)
• Light & thin bagels: Western Bagel Alternative 2.0, Thomas' Bagel Thins
• Ozery Bakery Snacking Rounds

FROZEN MEALS & MEAL STARTERS

• Reduced-calorie breakfast sandwiches, bowls, wraps & more: Jimmy Dean Delights, Special K, Cedarlane
• Burritos & wraps with 300 calories or less: Amy's, Cedarlane, Red's, Sweet Earth
• Healthy pizzas (check the calories and # of servings; then do the math!): Lean Cuisine, Sweet Earth
• Classic light entrees: Kashi, Healthy Choice, Lean Cuisine, Cedarlane, Amy's Light & Lean, Lightlife, Cheating Gourmet Shrimp Rice Bowls
• Benje's Naturals soups & chilis (formerly Tabatchnick)
• Garden Lites (Frittatas & more)
• Green Giant Harvest Protein Bowls

FROZEN DESSERTS

• “Eat the pint” light ice cream: Enlightened (our favorite)
• Single-serving light ice cream: Dreyer's/Edy's Slow Churned cups
• Yasso Frozen Greek Yogurt Bars
• So Delicious Dairy Free Coconut Milk Frozen Desserts (No Sugar Added!)
• Enlightened The Good-For-You Ice Cream Bars
• LF fudge bars
• Fruit bars with 100 calories or less
• Mini fillo shells: Athens
• Natural light whipped topping: Skinny Truwhip, So Delicious CocoWhip! Light
• Dole Dippers (Strawberry, Banana, and Pineapple)
• Mochi: My/Mo

SAUCES, SALAD DRESSING & CONDIMENTS

• Light & LF salad dressings: Newman's Own, Bolthouse Farms, Litehouse, Margie's, Marzetti
• Vinegar (balsamic, rice, seasoned rice, red wine, white wine, cider)
• 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 & fun flavors)
• Ketchup
• Hot sauce: Frank's RedHot Original, sriracha
• RF or regular peanut butter
• Portion-controlled peanut butter packs: Justin's, RX
• Powdered peanut butter: Just Great Stuff, PB2, PBfit, Peanut Butter & Co.
• Low-sugar fruit preserves & jam: Smucker's Low Sugar
• Marinades with 30 calories or less per tbsp.: Lawry's, Mrs. Dash, Margie's
• LF marinara, pasta & pizza sauce: Classico, Dei Fratelli, Simply Ragú
• Salsa: La Victoria, Pace, Newman's Own
• Hummus: Lantana, Sabra, Blue Moose, Hope, Tribe
• Single-serving guacamole: Wholly Guacamole Minis
• Reduced-sodium/lite soy sauce
• Slawsa

BEVERAGES

• Spring water
• Flavored water (check calories & servings per container)
• Low-calorie & light juice beverages
• Low-calorie drink mixes: True Citrus, Crystal Light, Wyler’s Light, Starbucks VIA Instant Refreshers
• Metamucil Sugar Free Daily Fiber Supplement
• Natural zero-calorie soda & club soda: Zevia, Blue Sky Zero Sugar
• Unsweetened sparkling water
• Unsweetened & diet iced tea
• Unsweetened instant iced tea mix
• Tea bags (regular and dessert flavors): Red Rose Sweet Temptations, Celestial Seasonings, Good Earth, Southern Breeze Sweet Tea
• Ready-to-brew coffee and/or K-cups: Dunkin' Donuts (Bakery Series!), Starbucks (Blonde Roast!)
• Instant coffee granules
• Starbucks VIA Ready Brew
• Cold-brew coffee

BAKING PRODUCTS & PANTRY STAPLES

• Whole-wheat flour
• Whole-wheat or regular panko breadcrumbs
• Protein powder with about 100 calories per serving: Quest, Designer Whey, Tera's Whey, Jay Robb
• Mini semi-sweet chocolate chips
• Unsweetened cocoa powder
• Unsweetened coconut flakes
• McCormick Color from Nature Food Colors
• Nonstick cooking spray
• Grapeseed oil and/or olive oil
• Refrigerated crescent roll dough: Annie's Organic, Pillsbury
• High-fiber pasta
• House Foods Tofu Shirataki noodle substitute (refrigerated tofu section!)
• Natural no-calorie sweetener packets: Truvia, SweetLeaf, Stevia In the Raw, Splenda Naturals
• Natural no-calorie granulated sweetener (comes loose, not in packets): Truvia, Stevia In The Raw
• Everything bagel seasoning (and all your other favorite seasonings!)