• Dairy and Protein Servings...
  Fat-free Milk or Light Yogurt, 8 oz
  Fat-free or Low-fat Cheese, 1 oz
  Non-fat or Low-fat Cottage Cheese, 1/4 cup
  Parmesan (grated), 2 Tbsp
  Chicken or Turkey (without skin), 1 oz
  Egg, 1
  Egg Whites, 3
  Egg Substitute, 1/2 cup
  Fish (fresh or frozen, not breaded), 1 oz
  Lean Beef (Round, Sirloin, Flank, Tenderloin, Chuck, Rump), 1 oz
  Lean Pork (Fresh or Boiled Ham, Canadian Bacon,
  Tenderloin, Loin Chop), 1 oz
  Sandwich Meat (with 2 grams of fat or less per ounce), 1 oz
  Sardines, 2
  Shellfish (Clams, Crab, Lobster, Scallops, Shrimp), 2 oz
  Tuna (canned in water), 1/4 cup
  Vegetarian Protein Foods ("Veggie" Burgers, Smart Dogs), 2 oz

• Low Glycemic Index Carbohydrate Servings...
  Barley (cooked), 1/3 cup
  Beans (Garbanzo, Pinto, Kidney, White), 1/3 cup
  Bread (Whole-wheat, Multi-grain, Pumpernickel, Rye,
  Sourdough, Oatmeal), 1 slice
  Corn, 1/2 cup
  Couscous (cooked), 1/3 cup
  Crackers (whole-grain), 3/4 oz
  Oatmeal (cooked), 1/2 cup
  Pasta (cooked al dente), 1/2 cup
  Peas (green), 1/2 cup
  Peas (split, black-eyed), 1/3 cup
  Pita (whole-grain, 6 inch), 1/2
  Rice (cooked, brown), 1/3 cup
  Roll (whole-grain, small), 1
  Sweet Potatoes, Yams, 1/3 cup

• Fat Servings...
  Avocado, 1/8
  Mayonnaise, 1 tsp
  Nuts
  Almonds, 6
  Peanuts, 10 large
  Pecans, 4 halves
  Walnuts, 4 halves
  Peanut Butter, 1 tsp
  Oil (Canola, Olive, Peanut, Corn, Safflower), 1 tsp
  Olives, 5 large
  Salad Dressings (regular), 1 Tbsp
  Salad Dressings (reduced-fat), 2 Tbsp
  Seeds (Sesame, Pumpkin, Sunflower), 1 Tbsp

• Fruit Servings...
  Apple, 1 small
  Applesauce, 1/2 cup
  Apricots, 1/2 cup
  Banana, 1/2
  Blueberries, 3/4 cup
  Cantaloupe, 1/3
  Cherries, 12
  Cranberries, dried 2 Tbsp.
  Grapefruit, 1/2
  Grapes, 15
  Honeydew melon, 1/8
  Kiwi, 1 large
  Mandarin Oranges, 1/2 c. cup canned
  Nectarine, 1 med.
  Orange, 1 med.
  Peach, 1 med.
  Pear, 1 small
  Pineapple, 1/3 c. canned
  Pineapple, 3/4 cup fresh
  Plums, 2
  Pomegranate, 1/2 med.
  Prunes, 3 
  Raisins, 2 Tbsp.
  Raspberries, 1 cup
  Strawberries, whole, 11/4
  Tangerines, 2 small

• Salad Vegetable Servings...  These raw vegetables may be eaten in unlimited amounts as part of your daily salad servings.
  Alfalfa Sprouts
  Lettuce (all types)
  Cabbage
  Parsley
  Chicory
  Radishes
  Cucumbers
  Spinach
  Celery
  Watercress
  Escarole
  Zucchini
  Green Onions
  Hot Peppers

• Vegetable Servings...  Serving size is 1/2 cup cooked or 1 cup raw unless otherwise noted
  Artichoke, 1/2 large
  Green Beans
  Asparagus
  Kale
  Beets
  Mushrooms
  Bell Peppers
  Mustard Greens
  Broccoli
  Snow Pea Pods
  Brussels Sprouts
  Spinach
  Cabbage
  Tomato, 1 med
  Carrots
  Tomato Juice
  Cauliflower
  Vegetable Juice
  Collard Greens
  Zucchini
  Eggplant

• Condiments & Beverages...
  Unlimited...
  Artificial sweeteners
  Herbs
  Lemon juice
  Spices (salt-free)
  Vinegar

• Limit to 1 tsp. per day...
  Flavoring extracts
  Horseradish
  Low-sodium soy sauce
  Mustard
  Relish
  Worcestershire sauce

• Limit to 1 Tbsp. per day...
  Catsup
  Salsa
  Picante sauce
  Taco sauce

• These beverages may be consumed in unlimited amounts...
  Coffee or tea
  Diet soda
  Sodium-free seltzer water
  Sugar-free tonic water

• Fruit Juices (may replace fruit)...
  Apple Juice, 1/2 cup
  Cranberry Juice Cocktail, 1/3 cup
  Grapefruit Juice, 1/2 cup
  Grape Juice, 1/3 cup
  Orange Juice, 1/2 cup
  Pineapple Juice, 1/2 cup

• Please take time to rate this guide so I know how well it has been received and for future updates and guides. 

GOOD LUCK with your Nutrisystem Program!