adobe photoshop pdf - south beach diet official sitelimit extras to no more than 3 per day. extras...
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Limit Extras to no more than 3 per day.
Extras contain 10–35 calories and contain no more than 3 grams net carbs per serving.
beverages• Almond Milk, unsweetened, 8 oz. (1 cup)
• • Coconut Milk, dairy alternative beverage, unsweetened, 8 oz. (1 cup)
fruits• Blueberries, 2 Tbsp. (about 15 berries)
• Raspberries, ¼ cup (about 15 berries)
• Strawberries, ¼ cup halves (about 3 medium berries)
spices, seasonings, condimentsspices, seasonings, condiments& pantry essentials Note: Some Healthy Fat options can also be included as your daily Extras if smaller serving sizes are desired.
• Balsamic Vinegar, 1 Tbsp.
• Cream, whole milk or half & half, 1 Tbsp.
• • Cocoa Powder, 1 Tbsp.
• Coconut Aminos, 1 tsp.
• Coconut Flour, 1 Tbsp.
• Chocolate Chips (no sugar added, ideally sweetened with erythritol), 2 tsp. (about 30 chips)
• M• Mayonnaise (no added sugar, olive or avocado oil-based varieties), 1 tsp.
• Oils (MCT, coconut, olive, avocado), 1 tsp.
• Salsa, 2 Tbsp.
• Seeds, 1 tsp.
• Sour Cream, 1 Tbsp.
• Tomato Paste, 1 Tbsp.
EXTRAS
Free foods contain 10 calories or less and no more than 1 gram net carbs per serving.
beverages• Coffee, black
• Seltzer Water
• Tea, unsweetened, all varieties (herbal, green, white, black)
• • Water
sweeteners• Erythritol
• Monk Fruit Extract
• Stevia
spices, seasonings, condiments• Broth or Stock (beef, chicken, seaseafood, vegetable)
• Capers
• Celery Seed
• Crushed Red Pepper
• Garlic
• Ginger
• Herbs, all varieties dried or fresh((chives, cilantro, dill, oregano, parsley, rosemary, thyme)
• Hot Sauce
• Lemon or Lime Juice
• Mustard (Dijon or Yellow)
• Peppers, hot (serrano, jalapeño)
• Salt (Sea Salt or Himalayan Pink)
•• Spices, all varieties (cayenne, chili powder, cinnamon, cumin, curry powder, garlic powder, nutmeg, onion powder, pepper, turmeric)
• Tamari
• Vinegar, all varieties except balsamic(Rice, Red Wine, Apple Cider)
•• Olive Oil Spray
FREE FOODS
Serving size for non-starchy vegetables is 1 cup raw or ½ cup cooked.
All non-starchy vegetables are allowable. Here are some of our favorites.
• Artichoke
• Arugula
• Aspa• Asparagus
• Bell Peppers, all varieties
• Broccoli
• Broccoli Rabe
• Broccolini
• Brussels Sprouts
• Cabbage, (red, green, Napa)
• Caulifl• Cauliflower
• Celery
• Cucumber
• Eggplant
• Greens (all varieties, including Kale, Spinach, Collard, Swiss Chard, Escarole)
• Lettuce, all varieties
• Mush• Mushrooms (all varieties, including cremini, white, portabella)
• Onions, all varieties
• Radicchio
• Radish
• Sauerkraut, ½ cup canned
• Summer Squash
• Sugar Snap • Sugar Snap Peas
• Tomato, fresh
• Tomatoes, canned without added sugars, ½ cup
• Zucchini
(NON-STARCHY) VEGETABLES
nuts and nut butters All Nuts and Nut Butters are allowable.Nut Butters should be all-natural options with no added sugar.
• Almonds, 23 nuts
• Almond Butter, all-natural, no sugar added, 2 no sugar added, 2 Tbsp.
• Brazil Nuts, 6 nuts
• Cashews, 16–18 nuts
• Hazelnuts, 20 nuts
• Macadamia Nuts, 10–12 nuts
• Peanuts, 28 nuts
• Peanut Butter, all-natural,no sugar added, 2 no sugar added, 2 Tbsp.
• Pecans, 19 halves
• Pine Nuts, ¼ cup
• Walnuts, 14 halves
seeds• Chia Seeds, 2 Tbsp.
• Flaxseed, 3 Tbsp.
• Hemp Seeds, 3 • Hemp Seeds, 3 Tbsp.
• Poppy Seeds, 3 Tbsp.
• Pumpkin Seeds, 3 Tbsp.
• Sesame Seeds, 3 Tbsp.
• Sunflower Seeds, 3 Tbsp.
• Tahini, 2 Tbsp.
dairy• But• Butter, 1 Tbsp.
• Cottage Cheese, 4% milkfat, ½ cup.
• Cheddar Cheese, 1 oz. (about ¼ cup)
• Colby or Monterey Jack Cheese, 1 oz. (about ¼ cup)
• Cream Cheese, full fat, 2 Tbsp.
• Feta Cheese, 1 oz. (about ¼ cup)
• Ghe• Ghee, 1 Tbsp.
• Goat Cheese or Chevre, firm or soft,1 oz. (about ¼ cup)
• Gorgonzola or Blue Cheese, 1 oz.(about ¼ cup)
• Gouda, 1 oz. (about ¼ cup)
• Greek Yogurt, whole milk, plain, ½ cup
• He• Heavy Cream, 2 Tbsp.
• Kefir, 3% milkfat, plain, 8 oz. (1 cup)
• Milk, whole, 8 oz. (1 cup)
• Mozzarella Cheese, whole milk, 1 oz.(about ¼ cup)
• Parmesan Cheese, 1 oz. (about ¼ cup)
• Ricotta Cheese, whole milk, ¼ cup
• • String Cheese, full fat varieties, 1 piece
• Sour Cream, full fat, ¼ cup
• Swiss Cheese, 1 oz. (about ¼ cup)
oilsServing size for all oils is 1 Tablespoon.
• Avocado Oil
• Coconut Oil
• Ha• Hazelnut Oil
• MCT Oil
• Olive Oil
• Sesame Oil
other fats• Almond Flour, ¼ cup
• Avocado, ½ fruit
• Cacao Nibs, un• Cacao Nibs, unsweetened, 3 Tbsp.
• Coconut, shredded, unsweetened, 2 Tbsp.
• Coconut milk, canned, ⅓ cup
• Guacamole, ¼ cup
• Mayonnaise (no added sugar, olive or avocado oil-based varieties), 1 Tbsp.
• Olives, black or green, ½ cup
• • Pesto, store bought, ready-to-serve, 2 Tbsp.
• Salad Dressings, oil-based, 2 Tbsp. (< 3 grams net carbs per serving)
HEALTHY FATS
beef• All Cuts of Beef (Tenderloin, Skirt Steak, Top Round, Sirloin, etc.), 3 oz. cooked
• Ground Beef, 3 oz. cooked (about ½ cup)
• Roast Beef Deli Meat, 2 oz. (about 2–3 slices)
poultrypoultry• Chicken, 3 oz. cooked,
• Ground Turkey or Chicken, 3 oz. cooked (about ½ cup)
• Turkey or Chicken Deli Meat (avoid maple or honey seasoned or other varieties with added sugars), 2 oz. (about 2–3 slices)
• • Cornish Hen, 3 oz.
• Duck, 3 oz.
seafood• All types of fish or seafood (salmon, tuna, cod, haddock, trout, sardines, shrimp, scallops, crab), 3 oz.
pork & lamb• Ba• Bacon, 3 oz.
• Canadian Bacon, 3 oz.
• Chorizo Sausage, 3 oz.
• Pancetta, 2 oz. (about ¼ cup)
• Prosciutto, 2 oz. (about 5–6 verythin slices)
• Ground Lamb, 3 oz. (about ½ cup)
• G• Ground Pork, 3 oz. (about ½ cup)
• Ham Deli Meat (exclude honey-basedor others with added sugars), 2 oz. (about 2–3 slices)
plant-based• Soy Milk, unsweetened, 8 oz. (1 cup)
• Soy Protein Crumbles, 3 oz. (about ½ cup)
other proteinsother proteins• Eggs, 2 large whole eggs
• Whey Protein Powder, 1 serving (5 gramsnet carbs or less)
PROTEINS
GROCERY GUIDE