0 POINT SNACKS 1 cup sugar free Jell-O with 2 tbsp. fat free CoolWhip cucumbers Grape Tomatoes Mug of Bigel1 cup of Cherry Tomatoes banana squash 1 cup pickles (be careful with sodium!) 1 cup canned pumpkin (use butter spray and equal) 1/4 to 1/2 cup beets Weight Watchers Veggie Soup 1 POINT SNACKS 1 cup grapes 2 clementines 1 large rice cake 6 small rice cakes 1 oz Wow potato chips 1 pear 1 apple 1 orange 1 Low Fat Cinnamon Graham Crackers 1 cup of Strawberries and 2 TBSP of FF Cool Whip 1 oz Wow Chips and 1/4 cup Salsa 5 saltines (without salt) 40 gms Kashi good friends 3/4 cup fat free Hershey's dutch chocolate cocoa 1 point potato soup (w/vegetables or without) 1 cup of frozen grapes (wash and put 'em a baggy) t 15 fat free Pringles chips per serving (plain or sour cream and onion) 7 pieces small chocolate rice cakes 5 cups Jolly Time popcorn 1 cup Safeway brand cocoa (sugar free and non fat) 1 Safeway brand icepops (it's a popsicle) FRUIT Apple, dried, 1/4 cup (3/4 oz.) Apple, fresh, 1 (4oz) Apples, crab, 2 oz or 1/2 cup Apples, mountain, 3 (2" x 1 7/8") Applesauce, unsweetened, 1 cup (8 oz) Apricots, 6 dried halves (3/4 oz) Apricots, fresh, 3 (4 oz) Blackberries, 1 cup (5 oz) Blueberries, 1 cup (5 oz) Boysenberries, 1 cup (5 oz) Breadfruit, uncooked, 1/3 cup (3 oz) Cantaloupe, 1/4 melon (8 oz) or 1 cup (5 1/2 oz) Cherries, fresh, 1 cup (5 1/2 oz) Cranberries, fresh, 1 cup (4 oz) Currants, fresh, 1 cup (4 oz) Dates, fresh, 2 (3/4 oz) Elderberries, 1 cup (5 oz) Fig, dried, 1 (3/4 oz) Fig, fresh, 1 (2 oz) Gooseberries, 1 cup (5 oz) Grapefruit sections, 1 cup (9 oz) Grapes, 1 cup, 20 small, or 12 large Green papaya, 1 cup Guava, 1 (4 oz) or 1/3 cup pulp Honeydew melon, 1/8 (6 oz) or 1 cup Kiwi fruit, 1 (4 oz) Kumquats, 10 small or 5 medium (3 oz) Orange, 1 (5 oz) Papaya, 1/2 (8 oz) or 1 cup (5 oz) Passion fruit, 3 (3 oz) Peach, fresh, 1 (6 oz) Pear, fresh, 1 (5 oz) Plums, 2 (4 oz) Prickly pear (cactus pear), 1 (5 oz) Prunes, 2 (3/4 oz) Raspberries, 1 cup (4 oz) Strawberries, fresh or frozen (unsweetened), 1 cup Tangelo, 1 (7 oz) Tangerine, 1 (6 oz) Watermelon, 2" slice or 1 cup (5 1/2 oz) 2 POINT SNACKS 1 bag (6 cups)Popsecret 94% fat free popcorn 1 Stella Dorro breakfast cookie Weight Watchers 2 point bars 1 cup Kashi dry cereal 1 oz Wow Doritos chips 2 oz angelfood cake (2 points) with 2 tbsp. fat free cool whip (0 points) 6 large pretzels 15 pretzel nuggets 15 Fat Free BBQ Pringles chips Low Fat Quaker Granola Bar Light Dannon Yogurt, 8 oz single-serving Health valley Single-Serving Soup (1pt/2pt-depending on flavor) 9 Crispy Minis (recommend Nacho Cheese flavor) Smart Pop Microwave Popcorn entire bag 1 Chocolate Chunk low fat granola bars 1 cup Kroger no fat/no sugar vanilla frozen yogurt. 1 container FF Jell-O Pudding 1 Quaker chewy low fat granola bars 1/3 cup craisins 1 small box of raisins 2 low fat graham crackers 2 Snackwell Mint Creme Cookies (I keep them in the freezer) 45 small pretzel sticks 2 Vanilla Creme Wafer Cookies 1 fat free Jell-O pudding (found in the refrigerated section) 3/4 cups Quaker "ohs" 1 slice of 98% fat free turkey or chicken lunch meat (1pt) and wrapped around a Kraft free sharp cheddar slice at 1pt a slice Small Kudos Snickers or M&M, 1 bar 1 Dannon Yogurt ham sandwich on wheat bread (be careful when you pick the ham and bread) 3 POINT SNACKS Here is the reciepe for the pizza Ingredients:1 English muffin, 1/8 cup ragu pizza sauce, l/4 cup fat free mozzarella 6 slices light pepperonu. Instructions: toast the split and toast english muffin, spread sauce over both halves of the muffin, sprinkle the cheese and add 3 pepperoni to each muffin. Broil until the cheese is melted. Special notes: if you use only 1/8 sauce and 6 pepperoni they are o points. The muffin is 2 points and the cheese has l. Total points 3. 1 lowfat Hostess cupcake 1 ounce string cheese (2 pt) with 4 Triscuit crackers (1 pt) Wheat Pita (whole) with 2 Tbs. Humus 1 cup Kroger no fat/no sugar vanilla frozen yogurt with lite chocolate syrup (2 TBLS) Whole bag of Orville Redenbacher Smart Pop popcorn 1 Dole Fruit Bar, covered in Chocolate 38 Snackwell's zesty cheese snack crackers Tall, single, skinny (non-fat) mocha expresso 2 cups of Baby Carrots with 2 Tbsp. Fat Free Catalina Salad Dressing 12 tortilla chips and salsa PROTEIN SOURCES Anchovies, 6 (3/4 oz) or 1 tsp. Paste Bacon, 1 slice crisp Bacon, Jennie-O, Extra-Lean Turkey, 2 slices Beans, dry, 1/3 cup or 2 1/2 oz cooked or (3/4 oz) uncooked"BOCA" Burger - The Original , Carl Budding Lean Lunchmeat, whole package Beans, dry 1/3 cup, 2 1/2 oz cooked, 3/4 oz uncooked Bison/Buffalo meat, 1 oz. Cheese -Cheese, 1 fat free slice -Cheese, cottage, 1%, 2% or nonfat, 1/3 cup (2 3/4 oz) -Cheese, hard, 3 tbsp shredded, 2 tbsp grated or (3/4 oz) -Cheese, Neufchatel, 1 tbsp (1/2 oz) -Cheese, nonfat, hard or semi-soft, 1 slice, 1 (1" cube, 3 tbsp shredded, 2 tbsp grated or (3/4 oz) -Cheese, pot, 1/3 cup -Cheese, ricotta, nonfat, 1/3 cup -Cheese, Parmesan, 2 tsp [Lucerne] -Cheese Slice, Galaxy S-Foods Veggie Slices, Cheddar Flavor, 1 slice -Cheese Slice, Lucerne Fat-Free, 1 slice -Cheese, soy, nonfat, 1 slice, 1 (1") cube, 3 tbsp shredded, 2 tbsp grated or (3/4 oz) -Kraft-Free Shredded Cheddar Cheese, 1/4 cup Chickn drumstick, cooked, w/o skin, w/ bone, 1 (1 oz Chicken roll luncheon meat, 1 slice (1 oz) Chickpeas, dry, 1/3 cup, 2 1/2 oz cooked, 3/4 oz Chili, Pritikan Vegetarian Chili, 1 cup uncooked Clams, cooked, 1/2 cup (2 oz) Crabmeat, cooked, 1/2 cup (2 oz) Crayfish, cooked, 1/2 cup (2 oz) Egg substitute, fat-free, 1/4 cup Egg whites, 3 Fat-free luncheon meat, 6 slices Fish, fresh, flaked, 1/2 cup Frankfurter, beef, pork or turkey, fat free, 1 Gimme Lean! Meatless Sausage (2 oz) Goose, wild, cooked, 1 oz Lentils, dry, 1/3 cup, 2 1/2 oz cooked, 3/4 oz uncooked Lobster meat, cooked 1/2 cup (2 oz) Luncheon meat, lean (less than 2 grams fat per oz), 1 slice or 1 oz Morningstar Farms "Harvest Burgers Recipe Crumbles", fat free, 2/3 cup Morningstar "Veggie Hot Dogs", 1 Mussels, cooked, 1/2 cup (2 oz) Oysters, cooked, 1/2 cup (2 oz) Peas, dry, black-eyed, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked Peas, dry, split, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked Pheasant, cooked, 1 oz Quail, cooked, 1 oz Salmon, smoked, 1 oz Sashimi, 4 pieces (except salmon or mackerel) Scallops, cooked, 1/2 cup (2 oz) Shrimp, cooked, 1/2 cup (2 oz) Smelt, cooked, 1 oz Soybeans, dry, 1/3 cup or 2 1/2 oz cooked or 3/4 oz uncooked Squab, cooked, 1 oz Sweetbreads, cooked, 1 oz Tempeh (fermented soybean cake), 1/4 cup (1 oz) Textured vegetable protein, 1/3 cup (3/4 oz dry) Tripe, cooked, 1 oz Turkey roll, 1 slice (1 oz) Vegetarian breakfast patty (sausage-type), 1 (1 oz) Venison, cooked, 1 oz Whitefish, smoked, 2 oz PREPARED FOODS Beans, 1/2 cup fat free refried Beets, pickled, 1/2 cup Onion soup mix, 1 cup prepared or 1/2 envelope Poi, 1/3 cup cooked (3 oz) Potato flaked (instant mashed potatoes), 1/3 cup (3/4 oz) uncooked Potato pancake, frozen, 1 (2 oz) Potatoes O'Brien, frozen prepared w/o fat) 1 cup (4 1/4 oz) Potatoes, hash-brown, frozen (no fat added), 4 oz Sushi, maki (vegetables and rice rolled in seaweed) 4 pcs. Yogurt and cucumber salad, 1/4 cup Three-bean salad, canned, 1/2 cup (4 1/2 oz) More Protein Sources ranging from 1-6 points PTS ITEM 3 Ahi Tuna-4oz 1 Tofutti Chocolate Fudge Treats-1 piece 1 Lime Fruit Floe (Popsicle)-1 bar 2 Caribbean Fruit Floe (Popsicle)-1 bar 1 Raspberry Sorbet-1/2 cup 3 Blackbean Chili-1 cup 1 Trader Joe's Marinara-1/2 cup 1 Tomato Alfredo Sauce-1/2 cup 4 Trader Joe's Pastas all Varieties-1/2 cup 1 Granny Smith Apple Rings-12 rings 3 Soy Nuts-1/4 cup 2 Fat Free Fig Bars-2 cookies 2 Meringues,Mint-5 cookies 2 Meringues, Vanilla, Lemon, Chocolate-4 cookies 3 1/2 Salt Popcorn-2 1/2 cups 2 Skinny Chips-2 cups 2 Caramel Popcorn-3/4 cup 2 Honey Whole Wheat Pretzels-Approx. 10 sticks 2 Pretzel Sticks-Approx. 10 sticks 2 Pirates Booty-1oz 2 Fruity Booty-1oz 2 Veggie Booty-1oz 1 Caf Twists-1 twist 6 Chicken and Bean Burrito-1 4 Trader Joe's Vegetarian Pizza-1/3 pizza 4 Manicotti Florintine-1 package 1 Chicken Fajitas-1 3/4 cup 2 Biryani Rice-1 cup 2 Trader Joe's Popper Tortilla Chips-Approx. 15 chips 2 Trader Joe's Whole Wheat Pita Bread-1 pita 1 7 Grain Sourdough wheat Mini Loaf-2 slices 1 Blueberry Wheat Muffins-1 muffin 2 Sausage & Hot Dog Pita-1 pocket 2 TJ's Whole Wheat Pita Pocket-1 pocket 1 TJ's Whole Wheat Flour Tortilla-1 tortilla 1 Trader Joe's Fat Free Cheddar-1oz. 1 75% Cabot Vermont Cheddar-1oz. 4 Trader Joe's Black Wax Cheddar-1oz. 2 Healthy Sensation Yogurt Cheese-1oz. 3 Trader Joe's Sliced Swiss Cheese-1 slice 2 No Pudge Brownie Mix-1 brownie 2 Cats Cookies,Chocolate, Cinnamon-15 cookies 3 Crispy Oatmeal Cookies-9 pieces 7 Rice Bowl with chicken and vegetables 6 Vegetarian Rice Bowl 8 Vegan Pad Thai Bowl 8 Massaman Chicken Bowl 4 Pad Thai Noodles (1 1/2 cups) 3 Birryani (1 cup) 2 Nasi Goreng (1 cup) 1 Simmer Sauces (1/2 cup) 4.5 Dark Chocolate Covered Expresso Beans 1 Valley Lahvosh Hearts-4 crackers 2 Oriental Rice Cracker Mix-1/2 cup 2 Breton Reduced Fat Crackers-3 crackers 2 Milton's Healthy Multi-Grain Bread-1 slice 3 Milton's Healthy Mult-Grain Eng. Muffin-1 muffin 3 Trader Joe's English Muffin-1 muffin 2 McCann Steel Cut Oatmeal-1/4 cup
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