EXTREME CYCLE ACCEPTABLE FOODS AND 100-CALORIE PORTIONS
CARBS
Breads
Breads, whole-grain: 1 slice
Tortillas, brown rice: ¾ tortilla
Tortillas, corn: 1½ tortillas
Cereal
All-Bran: ½ cup
Fiber One: 1 cup
Granola (low-fat): ⅓ cup
Kashi cereals: ½ cup
Oatmeal: ¾ cup
Fruits:
Apples: 1½ apple
Apricots: 5 apricots
Bananas: 1 banana
Berries: 1½ cups
Grapes: 1½ cups
Kiwi: 3 kiwi
Lemon juice: 8 ounces
Lime juice: 8 ounces
Melons: 2 cups
Monk fruit: Unlimited!
Oranges/Tangerines: 1 whole
Peaches/Nectarines: 2 whole
Pears: 1 pear
Pineapple: 1 cup
Plums: 3 plums
Grains:
Amaranth: ½ cup
Barley: ½ cup
Buckwheat: ½ cup
Couscous: ½ cup
Popcorn (air-popped): 3½ cups
Quinoa: ½ cup
Rice, brown (long-grain): ½ cup
Rice, wild: ½ cup
Legumes:
Beans (low-sodium only): ½ cup
Hummus: 2 tablespoons
Lentils (low-sodium only): ½ cup
Starchy Veggies:
Carrots: 2 cups
Corn: ½ cup
Peas: 1 cup
Potatoes (medium): 1 potato
Sweet potatoes/Yams (medium): ¾ cup
Pasta:
Pasta, brown rice: ½ cup
Pasta, whole-grain: ½ cup
CONDIMENTS/DRESSINGS/MISC
Chili paste: ½ tablespoon
Chili sauce: 1½ tablespoons
Marinara sauce (Newman’s Own): ½ cup
Mayonnaise (fat-free): 4 tablespoons
Mustard: 6 teaspoons
Nonstick cooking spray (butter flavor): 10 sprays
Salad dressing, creamy: 1.5 tablespoons
Salad dressing, French (fat-free): 4 tablespoons
Salad dressing, Italian (low-fat): 2 tablespoons
Salsa (Newman’s Own All-Natural): 12 tablespoons
Soy sauce (low-sodium): 6 teaspoons
Tabasco sauce: 20 teaspoons
Tomato paste: 4 tablespoons
Tomato sauce: 1 cup
Vinaigrette, balsamic (fat-free): 2 tablespoons
Vinegar, balsamic: 2 tablespoons
Almond butter (with salt): 1 tablespoon
Almond milk (unsweetened): 2 cups
Almonds (raw, whole): 2 tablespoons
Avocados: ½ medium
Butter: 1 tablespoon
Cheese: 1 ounce
Cream, heavy whipping: 2 tablespoons
Feta cheese/Ricotta cheese (regular): ⅕ cup
Mayonnaise (regular): 1 tablespoon
Oil, fish: 1 tablespoon
Oil, flaxseed: 1 tablespoon
Oil, olive: 1 tablespoon
Olives (large): 10 olives
Peanut butter (powdered): 4.5 tablespoons
Peanut butter (salted): 1 tablespoon
Pecans (raw, chopped): 2 tablespoons
Sunflower seeds: 2 tablespoons
Soy nuts (roasted, lightly salted): 2 tablespoons
Walnuts (raw, chopped): 2 tablespoons
HERBS & SPICES
Basil: Unlimited!
Cayenne pepper: Unlimited!
Chili powder: Unlimited!
Cinnamon: Unlimited!
Cloves: Unlimited!
Cocoa powder: Unlimited!
Curry powder: Unlimited!
Garlic/Garlic powder: Unlimited!
Ginger: Unlimited!
Horseradish: Unlimited!
Salt-free spice blends: Unlimited!
Nutmeg: Unlimited!
Onion powder: Unlimited!
Oregano: Unlimited!
Paprika: Unlimited!
Parsley: Unlimited!
Pepper, black: Unlimited!
Peppers: Unlimited!
Rosemary: Unlimited!
Sea salt (high-sodium): Unlimited!
Stevia: Unlimited!
Thyme: Unlimited!
Turmeric: Unlimited!
PROTEIN
Egg substitutes: 1 cup
Egg whites: 5 whites
Egg yolks: 2 yolks
Whey/Egg/Pea/Soy protein powder: 1 scoop
Beef:
Steak, cube: 2½ ounces
Steak, flank: 2 ounces
Steak, round: 2 ounces
Dairy:
Cottage cheese: 1 cup
Yogurt, fat-free plain Greek: 1 cup
Lean Meats:
Buffalo (ground): 1½ ounces
Chicken breast (lean ground): 2 ounces
Turkey (lean ground): 3 ounces
Ostrich/Duck breast: 2 ounces
Venison/Elk: 2 ounces
Poultry:
Chicken breast: 4 ounces
Chicken broth (low-sodium): 4 cups
Chicken thighs: 3 ounces
Turkey breast (not deli): 3 ounces
Turkey (low-sodium deli): 3½ ounces
Seafood:
Salmon (canned): 3½ ounces
Salmon (fillet): 2 ounces
Shellfish: Scallops/Crab/Lobster/Shrimp: 4 ounces
Tuna (canned): 3 ounces
Whitefish: Snapper/Halibut/Cod/Tilapia: 2 ounces
Asparagus: Unlimited!
Broccoli: Unlimited!
Cabbage: Unlimited!
Cauliflower: Unlimited!
Celery: Unlimited!
Collard greens: Unlimited!
Cucumbers: Unlimited!
Eggplant: Unlimited!
Green beans: Unlimited!
Lettuces: Unlimited!
Mixed greens: Unlimited!
Mushrooms: Unlimited!
Onions: Unlimited!
Peppers: Unlimited!
Sprouts: Unlimited!
Squash: Unlimited!
Tomatoes: Unlimited!
Zucchini: Unlimited!