Fat Free Foods

Bagels
 
Lenders Brand:  Garlic, Onion and Plain
Thomas New York Style Bagels Plain
 

Breakfast Bars  
Betty Crocker Sweet Rewards Fat Free: Blueberry, Brownie, Double Fudge, Strawberry
Health Valley Fat Free Fruit Bars: Apple, Apricot
Health Valley Fat Free Blueberry Breakfast Bakes
Health Valley Fat Free Blueberry Granola Bars
Health Valley Fat Free Chocolate Chip Granola Bars
Healthy Choice Chocolate Sandwich Bar
Healthy Choice Fat Free Chocolate Chip
Healthy Choice Fat Free Granola Blueberry-Apple
Healthy Choice Fat Free Strawberry
 
Cereal

 
General Mills: KIX, Lucky Charms
Health Valley: Blue Corn Flakes, Fat Free Granola Os, Healthy Fiber Multi Bran Flakes, Fiber
7 Flakes
Kelloggs: All Bran, Apple Jacks, Common Sense Oat Bran, Frosted Flakes, Raisin Bran, Rice
Krispies
Nabisco: Cream of Rice, Cream of Wheat Brown Sugar Cinnamon, Cream of Wheat Original
Quaker Oats: Life, Oat Bran Hot Cereal, Puffed Rice, Puffed Wheat
 
 
Barbeque Sauce

 
Heinz Thick Rich Fat Free
KC Masterpiece: Mesquite and Hickory Flavor
Lea Perrins Original
Bulls-Eye Original
 
Baked Beans

 
Bushs Vegetarian Baked Beans
Heinz Vegetarian Beans No Meat
S&W Fat Free Baked Beans With Maple Sugar
 
Burgers

 
Boca Meatless Ground Burger
Franklin Farms Chili-Burger
Gardenburger Veggie Medley
Yves The Good Burger
Morningstar Farms Ground Meatless
 
 
Bread

 
Country Hearth 99% Fat Free
Natures Own Light: Premium White, Sourdough, White
Thomas Pita Bread White and Wheat
Deli Farms International Plain Pita
Wolferman Deluxe English Muffins Low Fat
Wonder Light
 
 
Cake and Brownie Mixes
 
Angel Food Cake Mix
Arrowhead Mills Brownie Mix
Betty Crocker Fat Free Sweet Rewards- Chocolate Brownie Mix, Lemon
 
Cookies
 
Famous Amos Fat Free: Chocolate Brownie, Fig Fruit Bars, Strawberry Bars
Frookie Fat Free: Apple Spice, Lemon Wafers, Vanilla Wafers, Banana, Cranberry Orange,
Devils Food
Pepperidge Farm Fat Free: Fudge Brownie, Blondie
Weight Watchers Smart Snackers Fig Fruit Filled
 
Candy
 
Brocks: Candy Corn, Glitters, Orange Slices
Certs: Wintergreen
Jolly Ranchers Assorted Candies
Live Savers: Regular Fruit Flavors
Ocean Spray Fruit Waves Hard Candy
Tic-Tacs (all flavors)
 
Ice Cream and Popsicles

 
Edy’s Fat Free
Hagen-Daz Sorbet Popsicle: Chocolate, Wild Berry
Klondike Fat Free Big Bear Ice Cream Sandwich
Luigis Italian Ice
Mama Tishs Italian Ices
Minute Maid Juice Bars
Popsicle: Fantastic Fruity Pops, Firecracker, Fruit Flavored
Starburst Fruit Juice Bars
Welchs Light Fruit Juice Bars
 
Pudding

 
Hunts Fat Free Chocolate Pudding
Jell-O Cook and Serve Chocolate
Jell-O Fat Free: Pudding and Pudding Snacks Chocolate, Tapioca Pudding Snack Fat Free
Jell-O Gelatin: All Flavors
Jell-O Instant: Chocolate, Vanilla
Jell-O Rice Pudding
Royal Carmel Custard
Royal Gelatin: All Flavors
Swiss Miss Fat Free Vanilla Pudding Snack
 
 
Crackers

 
Nabisco Fat Free Saltine
Snackwell Fate Free: Cracked Pepper Crackers, Wheat
Venus Fat Free Crackers: Garden Vegetable, Garlic Herb, Multi-Grain, Toasted Onion,
Toasted Wheat
 
 
Fruits and Vegetables

 
Apples, bananas, asparagus, cabbage, all citrus varieties, carrots, celery, cherries,
cranberry juice, lettuce, pears, peaches, tomato, sauerkraut and all brands of fruit cocktail
 
*Ready to spend the night with a movie and a bowl of popcorn and a glass of… Which
brands offer no fat?
 
Popcorn
 
ACT II 99% Fat Free Microwave Popcorn
Vics Gourmet Caramel Popcorn Fat Free
Weight Watchers Microwave Popcorn
 
Soda and Other Drinks

 
Lipton Teas, A & W Cream Soda, 7-Up, Canada Dry, Country Time Lemonade, Diet Coke,
Hawaiian Punch, Tahiti Treat, Diet Pepsi, IBC Cream Soda, Hires Root Beer, IBC Diet Root
Beer, RC Cola, All Flavors of Snapple, Sprite and Sunkist
 
List of Fat Burning Foods

Apples Apricots Artichokes Asparagus Beets Blackberries Blueberries Broccoli

Brussels sprouts Cabbage Cantaloupe Carrots Cauliflower Celery Cherries Chives

Cod Corn Crabs Cranberries Cucumbers Eggplant Flounder Garlic Grapefruit

Grapes Green beans Honeydew Kale Leeks Lemons Lettuce Limes Lobster Mangoes

Mushrooms Nectarines Okra Onions Oranges Papaya Parsley Peaches Pears Peas

Peppers Pineapple Prunes Pumpkin Radishes Raspberries Red cabbage Sauerkraut

Scallions Spinach Squash Strawberries String beans Tangerines Tomatoes Turnips

Watermelon

Quick - Fast Weight Loss Diet (1300 Calorie)

When selecting a low fat diet plan, make sure you are consuming a balanced and complete diet. Your
assignment is to set realistic and attainable weight loss and diet goals. Start by following the simple
guidelines below. 

Nutritional and Low Fat Diet Guidelines

1. Commit to consuming 4 - 6 small meals and snacks everyday.

 
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always
have fresh and low-fat foods around.
 
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting
calories.
 
4. Eat your foods slower.
 
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or
nonfat dairy products, low fat meats, fish and skinless poultry.
 
6. Avoid foods that are high in fat and calories.
 
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
 
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable
and fruit servings every single day.
Here is a sample low fat diet plan (1300 calories).

Breakfast
Amount Item Protein Carbs Fats Calories

12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00

1 each Bagel-plain, Lenders Bake Shop 8.00 42.00 2.00 210.00

2 tbsp Peanut butter- creamy 8.60 5.70 16.40 190.00

1 tbsp Cream, fluid, half and half 0.44 0.65 1.73 19.55

Total: 17.44 49.74 20.12 427.55

AM Snack

1 each apple-medium with peel 0.30 21.10 0.0 81.00

Total: 0.30 21.10 0.0 81.00

Lunch

3 ounces chicken breast/ white meat 26.40 0.00 3.00 140.25

12 ounces Coca cola- diet w/ caffeine 0.00 0.40 0.00 0.00

.25 cup Croutons-plain 9.00 5.50 0.50 30.50

Salad-lrg. Garden w/tomato and

1 large 2.60 19.00 0.80 98.00
onion

4 tbps Thousand island-reduced cal. Kraft 0.00 12.00 4.00 80.00

Total: 38.00 36.90 8.30 348.75

PM Snack

1 each apple-medium with peel 0.30 21.10 0.0 81.00

Total: 0.30 21.10 0.0 81.00

Dinner

3 ounces chicken breast/ white meat 26.40 0.00 3.00 140.25

1 cup pasta, corn cooked 3.68 39.07 1.07 176.40

1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00

2 tbps thousand island- reduced cal. Kraft 0.00 6.00 2.00 40.00

Total: 31.38 54.57 6.42 405.65

 
 183.4
Grand Total: 87.43 34.85 1343.95
2

Grocery List
Food Quantity

Apple - medium with peel 14 each

Bagel - plain 7 each

Chicken Breast / White Meat 42 ounces

Coca Cola - diet 84 ounces

Cream, fluid, half and half 7 tablespoons

Croutons - plain 2 cups

Pasta, corn, cooked 7 cups

Peanut butter - creamy 14 table spoons

Salad - large garden 7 large

Salad - small garden 7 small

Thousand island - reduced cal. 42 table spoons

Heart Healthy Meal Plan (1500 Calorie)

Non Low Carb - Healthy Weight Loss Diet Plan

When selecting a heart healthy meal plan, make sure you are consuming a balanced and complete diet. Your
assignment is to set realistic and attainable diet goals. Start by following the simple guidelines below. 

Nutritional and Healthy Meal Guidelines

1. Commit to consuming 4 - 6 small meals and snacks everyday.

 
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always
have fresh and low-fat foods around.
 
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting
calories.
 
4. Eat your foods slower.
 
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or
nonfat dairy products, low fat meats, fish and skinless poultry.
 
 6. Avoid foods that are high in fat and calories.
 
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
 
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable
and fruit servings every single day.

Here is a sample healthy low fat meal plan (1517 calories).

Breakfast
Protei
Amount Item Carbs Fats Calories
n

12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00

1 cup Milk 8.00 11.00 5.00 120.00

1 tbps cream,fluid,half and half 0.44 0.65 1.73 19.55

Oatmeal-instant,maple,brn sugar
1 pack 4.50 31.60 2.10 152.00
Quaker

Total: 13.34 44.65 8.82 299.55

AM Snack

1 cup Cottage cheese- 1%fat 28.00 6.00 2.00 164.00

0.5 cup Pineapple-canned, chunks 0.00 18.00 0.00 70.00

Total: 28.00 24.00 2.00 234.00

Lunch

2 each bread whole wheat-slice 6.00 24.00 2.00 140.00

1 cubic inch cheddar cheese 4.26 0.15 4.12 56.36

.15 cup mayo 0.32 8.47 11.77 137.37

1 ounce turkey breast/white meat 8.50 0.00 0.20 38.25

.25 small Tomato-small 0.25 1.43 0.10 6.50

Total: 19.33 34.36 18.19 378.48

PM Snack

8 each Cracker/Nabisco-Low Saltines 1.60 16.00 3.20 96.00

1 ounce Turkey/white meat 8.50 0.00 0.20 38.25

Total: 10.12 16.00 3.40 134.25

Dinner
 5 ounces Halibut - broiled 37.50 0.00 5.00 198.75

1 cup rice-white cook steamed 6.00 62.00 0.00 164.00

2 tbps Thousand island-reduced cal. Kraft 0.00 6.00 2.00 40.00

0.5 cup Vegetables - mixed, frozen, boiled 2.60 11.90 0.10 54.00

1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00

1 tsp Sugar-white 0.00 4.00 0.00 15.00

12 fluid
Tea-prepared w/tap water 0.00 1.00 0.00 4.00
ounces

Total: 44.80 82.50 7.40 470.75

201.5 39.8 1517.0

Grand Total: 115.58
0 2 4

Grocery List
Food Quantity

Apple - medium with peel 7 each

Banana - medium 8 inch 7 each

Bread whole wheat - slice 14 each

Broccoli 7 spears

Cheerios 10.5 cups

Chicken Breast / White Meat 28 ounces

Coffee- w/caffeine 84 ounces

Cream, fluid, half and half 7 tablespoons

Halibut - broiled 35 ounces

Mayo type, reg., w/salt 1 cup

Milk - 2 % fat 7 cups

Orange - medium 7 each

Sugar - white 14 tea spoons

Rice - white 7 cups

Thousand island - reduced cal. 7 table spoons

Turkey Breast / White Meat 14 ounces

Tea 82 ounces

One Day Diet (1600 Low Calorie, Low Fat)

When selecting a low calorie or low fat plan, make sure you are consuming a balanced and complete diet.
Your assignment is to set realistic and attainable low calorie diet goals. Start by following the simple
guidelines below. 

Nutritional and Low Fat Diet Guidelines

1. Commit to consuming 4 - 6 small meals and snacks everyday.

 
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always
have fresh and low-fat foods around.
 
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting
calories.
 
4. Eat your foods slower.
 
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or
nonfat dairy products, low fat meats, fish and skinless poultry.
 
6. Avoid foods that are high in fat and calories.
 
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
 
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable
and fruit servings every single day.

Here is a sample Low Fat Diet (1600 calories).

Breakfast
Amount Item Protein Carbs Fats Calories

12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00

1 cup Milk 8.00 11.00 5.00 120.00

1 tbps cream,fluid,half and half 0.44 0.65 1.73 19.55

1.5 cups cheerios 4.50 34.50 3.00 165.00

Total: 12.98 46.26 9.73 305.22

AM Snack

1 each apple-medium with peel 0.30 21.10 0.00 81.00

 Total: 0.30 21.10 0.00 81.00

Lunch

2 each bread whole wheat-slice 6.00 24.00 2.00 140.00

1 each orange-medium 1.10 17.40 0.30 69.00

.15 cup mayo 0.32 8.47 11.77 137.37

2 ounces turkey breast/white meat 17.00 0.00 0.40 76.50

12 ounces Coca Cola-diet w/ caffine 0.00 0.40 0.00 0.00

Total: 24.42 49.96 14.47 422.87

PM Snack

1 each banana-med. 1.20 26.70 0.60 105.00

Total: 1.20 26.70 0.60 105.00

Dinner

5 ounces Halibut - broiled 37.50 0.00 5.00 198.75

1 cup rice-white cook steamed 6.00 62.00 0.00 164.00

1 tbps Thousand island-reduced cal. Kraft 0.00 3.00 1.00 20.00

1 spear broccoli 4.50 7.90 0.50 42.00

1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00

Total: 84.50 82.40 10.90 660.75

Grand Total: 123.39 226.42 35.70 1574.84

Grocery List
Food Quantity

Apple - medium with peel 7 each

Banana - medium 8 inch 7 each

Bread whole wheat - slice 14 each

Broccoli 7 spears

Cheerios 10.5 cups

Chicken Breast / White Meat 28 ounces

Coca Cola - diet 84 ounces

Coffee- w/caffeine 84 ounces

Cream, fluid, half and half 7 tablespoons

Halibut - broiled 35 ounces

Mayo type, reg., w/salt 1 cup

Milk - 2 % fat 7 cups

Orange - medium 7 each

Rice - white 7 cups

Salad - small garden 7 small

Thousand island - reduced cal. 7 table spoons

Turkey Breast / White Meat 14 ounces

Free Diet Menu (2200 Calorie)

When selecting a menu to lose body fat, make sure you are consuming a balanced and complete diet. Your
assignment is to set realistic and attainable weight loss and diet goals. Start by following the simple
guidelines below. 

Nutritional and Diet Menu Guidelines

1. Commit to consuming 4 - 6 small meals and snacks everyday.

 
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always
have fresh and low-fat foods around.
 
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting
calories.
 
4. Eat your foods slower.
 
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or
nonfat dairy products, low fat meats, fish and skinless poultry.
 
6. Avoid foods that are high in fat and calories.
 
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
 
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable
and fruit servings every single day.

Here is a sample diet Menu (2200 calories).

Breakfast
Amount Item Protein Carbs Fats Calories
 12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00

1.5 cup cottage cheese - 1% fat 42.00 9.00 3.00 246.00

1 tbps cream,fluid,half and half 0.44 0.65 1.73 19.55

0.5 cup fruit cocktail 0.51 29.76 0.09 114.40

Total: 43.35 40.80 4.82 387.95

AM Snack

1 each apple-medium with peel 0.30 21.10 0.00 81.00

1 each Banana-medium 8 inch 1.20 26.70 0.60 105.00

Total: 1.50 47.80 0.60 186.00

Lunch

1 each apple-medium with peel 0.30 21.10 0.00 81.00

2 each bread whole wheat-slice 6.00 24.00 2.00 140.00

2 cubic inch cheddar cheese 8.47 0.44 11.27 136.88

.15 cup mayo 0.32 8.47 11.77 137.37

3 ounce turkey breast/white meat 25.50 0.00 0.60 114.75

Total: 40.58 53.96 25.64 610.00

PM Snack

2 each bread-slice rye 7 grain 10.00 72.00 4.00 180.00

4 tsp jelly-any fruit flavor 0.00 16.00 0.00 56.00

2 tbps peanut butter 8.00 7.00 16.30 190.00

Total: 18.00 95.00 20.30 426.00

Dinner

4 ounces chicken breast/ white meat 35.20 0.00 4.00 187.00

1.5 cup rice-white cook steamed 9.00 93.00 0.00 246.00

4 tbps Thousand island-reduced cal. Kraft 0.00 12.00 4.00 80.00

0.25 cup croutons-plain 9.00 5.50 0.50 30.50

1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00

Total: 54.50 120.00 8.90 592.50

 

Grand Total: 157.93 357.56 60.26 2202.45

Grocery List
Food Quantity

Apple - medium with peel 14 each

Banana - medium 8 inch 7 each

Bread - slice rye 7 grain 14 each

Bread whole wheat - slice 14 each

Cheese, cheddar 14 cubic inch

Chicken Breast / White Meat 28 ounces

Coffee- w/caffeine 84 ounces

Cottage cheese - 1 % fat 10.5 cups

Cream, fluid, half and half 7 tablespoons

Croutons - plain 2 cups

Fruit cocktail 3.5 cups

Jelly - any flavor 28 tea spoons

Mayo type, reg., w/salt 1 cup

Peanut Butter 14 table spoons

Rice - white cook steamed 10.5 cups

Salad - small garden 7 small

Thousand island - reduced cal. 28 table spoons

Turkey Breast / White Meat 21 ounces