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Vegetables: Spinach: 1 cup = 1g Onion: 1 slice = 1g Lettuce: 1 cup = 2g Tomato: tomato = 3g Cucumber: 1 cup = 3g Celery: 1 cup = 3g Asparagus: cup = 3.7g Zucchini: 1 cup = 4g Green beans: cup = 5g Avocado: avocado = 8g
Protein: ANY UNPROCESSED MEAT, POULTRY, FISH = NO CARBS!!! Lox: 0g Jennie-O Hot Italian Turkey Sausage: 0g Jennie-O Sweet Italian Turkey Sausage: 0g Oscar Meyer Thick Cut Bacon: 0g Nasoya Lite Firm Tofu: 3 oz = 1g Vermont Cheddar Cheese: 1 oz = 1g Johnsonville Maple Breakfast Sausage: 3 links = 2g Dairy: Butter: 1 tbsp = .01g Half and Half: 2 tbsp = 1g Unsweetened Almond Milk: 1 cup = 1g Heavy Cream: 1 tbsp = 1g Philadelphia Cream Cheese: 1 oz = 1g Vermont Cheddar Cheese: 1 oz = 1g Snacks: Pork Rinds: 0g Sugar Free Jello: 0g String Cheese: 1g Extras: Dijon Mustard: 0g Yellow Mustard: 1tsp = .3g Whipped Cream: 2 tbsp = 1g Lite Bleu Cheese Dressing: 2 tbsp = 1g
Soy Sauce: 1 tbsp = 1g Sabra Hummus: 2 tbsp = 4g Vermont Sugar Free Maple Syrup: cup = 5g Peanut Butter: 2 tbsp = 6g (for Simply Jiff brand, others are more!) Extra Dark Chocolate Chips: 30 pieces = 8g **Noodles: If youre craving pasta, get Shirataki Tofu noodles! 4 oz = 20 cal, .5g fat, 3g carbs, 1g protein Treats: Keto Cheesecake Cupcakes: 4g per cupcake Keto Chocolate Peanut Butter Brownies: 3g per brownie
DO NOT EAT: FRUIT!!! Rice Legumes Yogurt Cereal Pasta Potatoes Bread Sweets Milk Tomato Sauce