Your meal plans for Step Two make use of the following ingredients to flavor and jazz up your meals. Some of the condiments, such as vinegar, mustard, and hot sauce, are also included on the Unlimited List (see pages 41–42) and therefore can be added in unlimited quantities to ANY meal or snack, whether specified or not. For items not found on the Unlimited List, such as ketchup, mayo, and salad dressings, always stick with the portions designated in your meal plan.
✦ Avocado
✦ Chiles or hot peppers, fresh or canned in vinegar/water
✦ Extracts (vanilla, almond, peppermint, etc)
✦ Fruit jam
✦ Honey
✦ Horseradish
✦ Hot sauce
✦ Ketchup
✦ Lemon, fresh
✦ Lime, fresh
✦ Maple syrup (real or reduced sugar/calorie)
✦ Marinara sauce (opt for brands with 60 calories or less per 1 ⁄2 cup)
✦ Mayo reduced-fat (any brand, 25 calories or less per tablespoon)
✦ Mustard (plain, brown, spicy, Dijon)
✦ Nonstick cooking spray (any variety)
✦ Nuts (almonds, pistachios, walnuts, etc)
✦ Nut butters (peanut, soy, almond, etc.)
✦ Olive oil
✦ Olives
✦ Orange juice, 100% juice
✦ Salad dressing, Caesar (only use for Caesar salad lunch option—any brand, no more than 80 calories per 2 tablespoons)
✦ Salad dressing, low-calorie (any brand with no more than 40 calories per
2 tablespoons)
✦ Salad dressing, Joy’s LIFE recipes (pages 60–63)
✦ Salsa (mild or spicy; any brand without added sugar or corn syrup)
✦ Salt substitute
✦ Soy sauce, low-sodium
✦ Steak sauce
✦ Sugar, brown or white
✦ Teriyaki sauce, low-sodium
✦ Vinegar, any type—not vinaigrette
✦ Wasabi
✦ Worcestershire sauce
✦ Herbs and Spices
✦ Allspice
✦ Anise seed
✦ Basil
✦ Bay leaves
✦ Cardamom
✦ Cayenne pepper
✦ Celery seed
✦ Chili powder
✦ Chinese five-spice
✦ Chives
✦ Cilantro
✦ Cinnamon
✦ Cloves
✦ Coriander
✦ Cumin
✦ Curry powder
✦ Dill weed
✦ Garlic powder
✦ Ginger
✦ Lemongrass
✦ Marjoram
✦ Mint
✦ Mustard
✦ Mustard seed
✦ Nutmeg
✦ Old Bay seasoning
✦ Onion powder
✦ Oregano
✦ Paprika
✦ Parsley
✦ Pepper (ground) and whole peppercorns
✦ Pumpkin pie spice
✦ Red pepper flakes
✦ Rosemary
✦ Sage
✦ Seasoning blends (without added sugar or salt)
✦ Tarragon
✦ Thyme
✦ Turmeric
Beverages
✦ Club soda
✦ Coffee (No added sugar, no artificial sweeteners, no cream or whole milk. You may add skim, 1%, or low-fat soy milk only.)
✦ Naturally flavored zero-calorie coffee with no sugar (see recipes on page 37)
✦ Diet soda and other artificially sweetened beverages (each 12-ounce can or 20-ounce bottle counts as half of your daily artificial sweetener allotment)
✦ Seltzer, zero calorie (plain and naturally flavored)
✦ Sparkling water
✦ Tea (black, white, green, herbal—no added sugar or honey; no added artifi- cial sweeteners unless counted toward your daily allotment)
✦ Water
✦ Naturally flavored waters, calorie-free (see recipes, page 38)
ACCEPTABLE MID-AFTERNOON SNACK LIST (100–150 cal)
You may substitute afternoon snacks listed on your menu with the following options. Stick with one per day, and pay close attention to designated portions.
Cheese Options
✦ 1 ounce reduced-fat or fat-free cheese with unlimited celery and pepper sticks
✦ 1 ounce reduced-fat or fat-free cheese with 1 mini whole-grain pita (no more than 70 calories) or rice cake
✦ 1 ounce reduced-fat or fat-free cheese with 10 raw almonds or 15 pistachio nuts
✦ 1 part-skim cheese stick with a HALF fruit serving (see list)
✦ 4 level tablespoons reduced-fat cream cheese with unlimited celery sticks
✦ 1 ⁄2 cup low-fat or nonfat cottage cheese, topped with a HALF fruit serving
✦ 1 ⁄2 cup low-fat or nonfat cottage cheese with unlimited nonstarchy vegeta- bles (i.e. cherry tomatoes, red pepper strips, celery, or baby carrots)
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