food list

The Fit Body new year, new you Challenge uses a proprietary
macro counting system that counts direct macros only.

If a food is listed in the protein section, you’ll count the protein macros only.

If a food is listed in the carb section, you’ll count the carb macros only.

If a food is listed in the fat section, you’ll count the fat macros only.

It’s that easy! Every food is clearly labeled so you’ll know what macros to count! And, there’s
nothing to figure out because we’ve done the math for you!
If a food is categorized as protein and carb; carb and fat; or protein and fat, count both macros. For
example, cheese is listed in the protein and fat category, so if you eat cheese, count the protein and fat
macros.
If something is categorized as count everything, count the protein, carb, and fat macros in that food.
For optimal results, stick to the list!
Eating whole foods is good for your health and necessary for optimal results on the
challenge and beyond. That’s why we’ve included HUNDREDS of delicious,
nutritious, easy-to-find foods in the food list. Remember, if you eat something that
isn’t on the food list, count the protein, carb, and fat in the food. But … we recommend
sticking to the list!

Likewise, if you eat something that is NOT on the food list, count the protein, carb, and fat macros in
that food.
TABLE OF CONTENTS
3 -Regular Food List
ICON Look for these icons throughout the food list to easily
identify key information.

4- Protein 20- Fat

GUIDE
4- Protein powders 22- Non-starchy vegetables (free)
4- Protein & fat 22- Beverages
5- Protein & carb 22- Carb & fat
6- Carb: cooked grains 22- Supplements
6- Carb: dry grains 22- Free beverages
8- Carb: fruit 23- Condiments - dressings
- natural sweeteners
8- Carb: starchy vegetables
23- Count protein, carb, & fat PROTEIN
10- Fat CARB FAT

12- Non-starchy vegetables (free)

12- Beverages 24 -knowledge is power
12- Carb & fat
We’ve cut through the diet
12- Supplements clutter and included REAL
information to help you
12- Free beverages rethink what you eat.
13- Condiments - dressings FREE GLUTEN FREE HIGHER
COMMON DAIRY FREE
- natural sweeteners ADDITIVES VEGETABLES CARB
13- Count protein, carb, & fat
Look for the splurge-worthy gold
coin to indicate items that are
worth spending a little extra money on.

15 -vegan/vegetarian food list

16- Protein
16- Protein powders
16- Protein & carb SPLURGE SUGAR VEGAN 1X A WEEK
WORTHY
17- Protein & fat
18- Carb: fruit
18- Carb: cooked grains
18- Carb: dry grains
20- Carb: starchy vegetables
1
 For optimal results, stick to the food list. If you do eat something that’s
not on the approved food list, just count the protein, carb, and fat and
move on. Don’t allow one decision to derail your day or week.

2 Regular food list 3

 Meat is measured cooked.
PROTEIN
SOURCE PROTEIN ( G) MEASUREMENT 10 12 14 16 18 20 22 24 26 28 30 32 34 36 38 40 42 44 46 48 50 52 54 56 58 60
Beef, ground (90/10 or above) 6 1 Oz 1.7 2 2.3 2.7 3 3.3 3.7 4 4.3 4.7 5 5.3 5.7 6 6.3 6.7 7 7.3 7.7 8 8.3 8.7 9 9.3 9.7 10
Broth Read Label 1 Oz
(ex: beef, bone, chicken)
Chicken breast 8 1 Oz 1.3 1.5 1.6 2 2.3 2.5 2.8 3 3.3 3.5 3.8 4 4.3 4.5 4.8 5 5.3 5.5 5.8 6 6.3 6.5 6.8 7 7.3 7.5
Cottage cheese (low fat 2% or less) 28 1 Cup 0.4 0.4 0.5 0.5 0.6 0.7 0.8 0.8 0.9 1 1 1.1 1.2 1.3 1.3 1.4 1.5 1.5 1.6 1.7 1.8 1.8 1.9 2 2 2.1
Deli meat (nitrate/nitrite free) 6 1 Oz 1.7 2 2.3 2.7 3 3.3 3.7 4 4.3 4.7 5 5.3 5.7 6 6.3 6.7 7 7.3 7.7 8 8.3 8.7 9 9.3 9.7 10
(ex: chicken, ham, turkey)
Egg whites (from 1 egg) 4 1 Egg 2.5 3 3.5 4 4.5 5 5.5 6 6.5 7 7.5 8 8.5 9 9.5 10 10.5 11 11.5 12 12.5 13 13.5 14 14.5 15
Egg whites (pourable) 27 1 Cup 0.4 0.5 0.5 0.6 0.6 0.7 0.8 0.9 0.9 1 1.1 1.2 1.2 1.3 1.4 1.5 1.5 1.6 1.7 1.8 1.8 1.9 2 2.1 2.1 2.2
Fish, dark meat 6 1 Oz 1.7 2 2.3 2.7 3 3.3 3.7 4 4.3 4.7 5 5.3 5.7 6 6.3 6.7 7 7.3 7.7 8 8.3 8.7 9 9.3 9.7 10
(ex: ahi tuna steak, salmon, steel head)
Fish, light meat 6 1 Oz 1.7 2 2.3 2.7 3 3.3 3.7 4 4.3 4.7 5 5.3 5.7 6 6.3 6.7 7 7.3 7.7 8 8.3 8.7 9 9.3 9.7 10
(ex: cod, halibut, mahi mahi, perch, trout, tuna canned, walleye, white)
Fish, shelled & crustaceans 6 1 Oz 1.7 2 2.3 2.7 3 3.3 3.7 4 4.3 4.7 5 5.3 5.7 6 6.3 6.7 7 7.3 7.7 8 8.3 8.7 9 9.3 9.7 10
(ex: crab, lobster, scallops, shrimp)
Lamb 6 1 Oz 1.7 2 2.3 2.7 3 3.3 3.7 4 4.3 4.7 5 5.3 5.7 6 6.3 6.7 7 7.3 7.7 8 8.3 8.7 9 9.3 9.7 10
(ex: ground or shank)
Pork tenderloin 6 1 Oz 1.7 2 2.3 2.7 3 3.3 3.7 4 4.3 4.7 5 5.3 5.7 6 6.3 6.7 7 7.3 7.7 8 8.3 8.7 9 9.3 9.7 10
Steak 9 1 Oz 1.1 1.3 1.6 1.8 2 2.2 2.4 2.7 2.9 3.1 3.3 3.6 3.8 4 4.2 4.4 4.7 4.9 5.1 5.3 5.6 5.8 6 6.2 6.4 6.7
(ex: bottom round, eye round, sirloin tip side, top round, top sirloin)
Turkey breast 5 1 Oz 2 2.4 2.8 3.2 3.6 4 4.4 4.8 5.2 5.6 6 6.4 6.8 7.2 7.6 8 8.4 8.8 9.2 9.6 10 10.4 10.8 11.2 11.6 12
Turkey, ground (90/10 or above) 6 1 Oz 1.7 2 2.3 2.7 3 3.3 3.7 4 4.3 4.7 5 5.3 5.7 6 6.3 6.7 7 7.3 7.7 8 8.3 8.7 9 9.3 9.7 10
Venison 9 1 Oz 1.1 1.3 1.6 1.8 2 2.2 2.4 2.6 2.8 3.1 3.3 3.5 3.8 4 4.2 4.5 4.7 4.9 5.1 5.3 5.5 5.8 6 6.2 6.4 6.7
Yogurt, Greek plain (0%) 23 1 Cup 0.4 0.5 0.6 0.7 0.8 0.8 0.9 1 1.1 1.2 1.3 1.4 1.4 1.5 1.6 1.7 1.8 1.9 2 2.1 2.1 2.2 2.3 2.4 2.5 2.6

PROTEIN POWDERS
SOURCE PROTEIN ( G) MEASUREMENT 10 12 14 16 18 20 22 24 26 28 30 32 34 36 38 40 42 44 46 48 50 52 54 56 58 60
WHEY BASED
FBBC Approved/ TruLean whey (all flavors) 24 1 Scoop 0.4 0.5 0.6 0.7 0.7 0.8 0.9 1 1.1 1.1 1.2 1.3 1.4 1.5 1.6 1.6 1.7 1.8 1.9 2 2.1 2.1 2.2 2.3 2.4 2.5
NON-WHEY BASED
FBBC Approved/ TruLean vegan (all flavors) 22 1 Scoop 0.5 0.5 0.6 0.7 0.8 0.9 1 1.1 1.2 1.3 1.4 1.5 1.5 1.6 1.7 1.8 1.9 2 2.1 2.2 2.3 2.4 2.5 2.5 2.6 2.7

PROTEIN & FAT PROTEIN & CARB

SOURCE PROTEIN (G) FAT (G) MEASUREMENT SOURCE PROTEIN (G) CARB (G) MEASUREMENT
Beyond Meat (beyond beef, beyond burger, beyond sausage) Read Label Read Label 1 Serving Beans 14 38 1 Cup
(ex: black, chickpeas/garbanzo, great northern, kidney, lima, mung, pinto)
Cheese, hard 7 8 1 Oz
(ex: asiago, cheddar, gouda, muenster, parmesan, provolone, swiss) Edamame 16 18 1 Cup
Cheese, soft 5 7 1 Oz Lentils 18 38 1 Cup
(ex: blue, brie, feta, goat, mozzarella, ricotta)
Nutritional yeast 3.5 3 1 Tbsp
Chicken, ground or thigh 8 4 1 Oz
Pea 8 21 1 Cup
Eggs 6 5 1 Egg (ex: green, yellow)
Hemp seeds 3 5 1 Tbsp Yogurt, Greek flavored (0%, monk fruit or stevia sweetened) Read Label Read Label 1 Serving
Sausage (2 grams or less of added sugar) Read Label Read Label 1 Oz (ex: Oikos Triple Zero, Two Good)
(ex: chicken, turkey)
Tempeh, unflavored (organic) 5 3 1 Oz
Tofu, unflavored (organic) 2 1 1 Oz
Turkey bacon (2 grams or less of added sugars) Read Label Read Label 1 Oz
Yogurt, dairy free Read Label Read Label 1 Serving
(ex: Forager, Kite Hill, Silk, So Delicious)
Yogurt, Greek plain (2% and above) Read Label Read Label 1 Cup

4 5
 CARB
cooked GRAINS
source CARB ( G) MEASUREMENT 10 12 14 16 18 20 22 24 26 28 30 32 34 36 38 40 42 44 46 48 50 52 54 56 58 60
Amaranth 51 1 Cup 0.2 0.2 0.3 0.3 0.4 0.4 0.4 0.5 0.5 0.6 0.6 0.6 0.7 0.7 0.8 0.8 0.8 0.9 0.9 0.9 1 1 1.1 1.1 1.1 1.2
Buckwheat 32 1 Cup 0.3 0.4 0.4 0.5 0.6 0.6 0.7 0.8 0.8 0.9 0.9 1 1.1 1.1 1.2 1.3 1.3 1.4 1.4 1.5 1.6 1.6 1.7 1.8 1.8 1.9
Farro 74 1 Cup 0.1 0.2 0.2 0.2 0.2 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.5 0.5 0.5 0.5 0.6 0.6 0.6 0.7 0.7 0.7 0.7 0.8 0.8 0.8
Kamut 43 1 Cup 0.2 0.3 0.3 0.4 0.4 0.5 0.5 0.6 0.6 0.7 0.7 0.7 0.8 0.8 0.9 0.9 1 1 1.1 1.1 1.2 1.2 1.3 1.3 1.4 1.4
Millet 40 1 Cup 0.3 0.3 0.4 0.4 0.5 0.5 0.6 0.6 0.7 0.7 0.8 0.8 0.9 0.9 1 1 1.1 1.1 1.2 1.2 1.3 1.3 1.4 1.4 1.5 1.5
Oats, old fashioned 27 1 Cup 0.4 0.4 0.5 0.6 0.7 0.7 0.8 0.9 1 1 1.1 1.2 1.3 1.3 1.4 1.5 1.6 1.6 1.7 1.8 1.9 1.9 2 2.1 2.1 2.2
Oats, steel cut 36 1 Cup 0.3 0.3 0.4 0.4 0.5 0.6 0.6 0.7 0.7 0.8 0.8 0.9 0.9 1 1.1 1.1 1.2 1.2 1.3 1.3 1.4 1.4 1.5 1.6 1.6 1.7
Quinoa 43 1 Cup 0.2 0.3 0.3 0.4 0.4 0.5 0.5 0.6 0.6 0.7 0.7 0.7 0.8 0.8 0.9 0.9 1 1 1.1 1.1 1.2 1.2 1.3 1.3 1.4 1.4
Rice 35 1 Cup 0.3 0.3 0.4 0.5 0.5 0.6 0.6 0.7 0.7 0.8 0.9 0.9 1 1 1.1 1.1 1.2 1.3 1.3 1.4 1.4 1.5 1.5 1.6 1.7 1.7
(ex: basmati, brown, jasmine, wild)
Spelt 51 1 Cup 0.2 0.2 0.3 0.3 0.4 0.4 0.4 0.5 0.5 0.6 0.6 0.6 0.7 0.7 0.8 0.8 0.8 0.9 0.9 0.9 1 1 1.1 1.1 1.1 1.2
Teff 59 1 Cup 0.2 0.2 0.2 0.3 0.3 0.3 0.4 0.4 0.4 0.5 0.5 0.5 0.6 0.6 0.6 0.7 0.7 0.8 0.8 0.8 0.9 0.9 0.9 1 1 1

DRY GRAINS
source CARB ( G) MEASUREMENT 10 12 14 16 18 20 22 24 26 28 30 32 34 36 38 40 42 44 46 48 50 52 54 56 58 60
Amaranth 128 1 Cup 0.1 0.1 0.1 0.1 0.1 0.2 0.2 0.2 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.4 0.4 0.5 0.5
Arrowroot flour 7 1 Tbsp 1.4 1.7 2 2.3 2.6 2.9 3.1 3.4 3.7 4 4.3 4.6 4.9 5.1 5.4 5.7 6 6.3 6.6 6.9 7.1 7.4 7.7 8 8.3 8.6
Bread (sprouted, whole grain, whole wheat) Read Label 1 Slice
(ex: Ezekiel, Dave’s Killer Seed)
Bread, gluten free Read Label 1 Slice
(ex: BFree, Sami’s Bakery)
Buckwheat 128 1 Cup 0.1 0.1 0.1 0.1 0.1 0.2 0.2 0.2 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.4 0.4 0.5 0.5
Coconut flour 72 1 Cup 0.1 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.5 0.5 0.5 0.6 0.6 0.6 0.6 0.7 0.7 0.7 0.8 0.8 0.8 0.8
Farro 148 1 Cup 0.1 0.1 0.1 0.1 0.1 0.1 0.2 0.2 0.2 0.2 0.2 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.4
Kamut 128 1 Cup 0.1 0.1 0.1 0.1 0.1 0.2 0.2 0.2 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.4 0.4 0.5 0.5
Millet 160 1 Cup 0.1 0.1 0.1 0.1 0.1 0.1 0.1 0.2 0.2 0.2 0.2 0.2 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.3 0.3 0.3 0.3 0.4 0.4 0.4
Oat flour 78 1 Cup 0.1 0.2 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.5 0.5 0.5 0.5 0.6 0.6 0.6 0.6 0.7 0.7 0.7 0.7 0.8
Oats, old fashioned 54 1 Cup 0.2 0.2 0.3 0.3 0.3 0.4 0.4 0.4 0.5 0.5 0.6 0.6 0.6 0.7 0.7 0.7 0.8 0.8 0.9 0.9 0.9 1 1 1 1.1 1.1
Oats, steel cut 108 1 Cup 0.1 0.1 0.1 0.2 0.2 0.2 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.4 0.4 0.5 0.5 0.5 0.5 0.5 0.6
Quinoa 128 1 Cup 0.1 0.1 0.1 0.1 0.1 0.2 0.2 0.2 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.4 0.4 0.5 0.5
Rice 140 1 Cup 0.1 0.1 0.1 0.1 0.1 0.1 0.2 0.2 0.2 0.2 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.4 0.4
(ex: basmati, brown, jasmine, wild)
Spelt 152 1 Cup 0.1 0.1 0.1 0.1 0.1 0.1 0.1 0.2 0.2 0.2 0.2 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.4
Tapioca flour 2 1 Tbsp 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
Teff 148 1 Cup 0.1 0.1 0.1 0.1 0.1 0.1 0.2 0.2 0.2 0.2 0.2 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.4
Tortilla (sprouted, whole grain, whole wheat) Read Label 1 Tortilla
(ex: Food for Life)

6 7
 CARB
fruit
source CARB ( G) MEASUREMENT 10 12 14 16 18 20 22 24 26 28 30 32 34 36 38 40 42 44 46 48 50 52 54 56 58 60
Apple 4 1 Oz 2.5 3 3.5 4 4.5 5 5.5 6 6.5 7 7.5 8 8.5 9 9.5 10 10.5 11 11.5 12 12.5 13 13.5 14 14.5 15
Applesauce (unsweetened, organic) 28 1 Cup 0.4 0.4 0.5 0.6 0.6 0.7 0.8 0.9 0.9 1 1.1 1.1 1.2 1.3 1.4 1.4 1.5 1.6 1.6 1.7 1.8 1.9 1.9 2 2.1 2.1
Banana 4 1 Oz 2.5 3 3.5 4 4.5 5 5.5 6 6.5 7 7.5 8 8.5 9 9.5 10 10.5 11 11.5 12 12.5 13 13.5 14 14.5 15
Berries 3 1 Oz 3.3 4 4.7 5.3 6 6.7 7.3 8 8.7 9.3 10 10.7 11.3 12 12.7 13.3 14 14.7 15.3 16 16.7 17.3 18 18.7 19.3 20
(ex: blackberry, blueberry, raspberry, strawberry)
Dried fruit (no sugar added) 20 1 Oz 0.5 0.6 0.7 0.8 0.9 1 1.1 1.2 1.3 1.4 1.5 1.6 1.7 1.8 1.9 2 2.1 2.2 2.3 2.4 2.5 2.6 2.7 2.8 2.9 3
(ex: apricot, date, fig, mango, raisin)
Grapefruit 2 1 Oz 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
Grapes 5 1 Oz 2 2.4 2.8 3.2 3.6 4 4.5 4.8 5.2 5.6 6 6.4 6.8 7.2 7.6 8 8.4 8.8 9.2 9.6 10 10.4 10.8 11.2 11.6 12
Kiwi 4 1 Oz 2.5 3 3.5 4 4.5 5 5.5 6 6.5 7 7.5 8 8.5 9 9.5 10 10.5 11 11.5 12 12.5 13 13.5 14 14.5 15
Mango 3.4 1 Oz 2.9 3.5 4.1 4.7 5.3 5.9 6.5 7.1 7.6 8.2 8.8 9.4 10.3 10.7 11.2 11.8 12.4 13 13.6 14.1 14.7 15.3 16 16.5 17.1 17.6
Melon 2 1 Oz 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
(ex: cantaloupe, honeydew, watermelon)
Orange 3 1 Oz 3.3 4 4.7 5.3 6 6.7 7.3 8 8.7 9.3 10 10.7 11.3 12 12.7 13.3 14 14.7 15.3 16 16.7 17.3 18 18.7 19.3 20
Papaya 3 1 Oz 3.3 4 4.7 5.3 6 6.7 7.3 8 8.7 9.3 10 10.7 11.3 12 12.7 13.3 14 14.7 15.3 16 16.7 17.3 18 18.7 19.3 20
Peach 3 1 Oz 3.3 4 4.7 5.3 6 6.7 7.3 8 8.7 9.3 10 10.7 11.3 12 12.7 13.3 14 14.7 15.3 16 16.7 17.3 18 18.7 19.3 20
Pear 3 1 Oz 3.3 4 4.7 5.3 6 6.7 7.3 8 8.7 9.3 10 10.7 11.3 12 12.7 13.3 14 14.7 15.3 16 16.7 17.3 18 18.7 19.3 20
Pineapple 3.6 1 Oz 2.8 3.3 3.9 4.4 5 5.6 6.1 6.7 7.2 7.8 8.3 8.9 9.5 10.1 10.6 11.1 11.7 12.3 12.9 13.3 13.9 14.4 15 15.6 16.2 16.7
Plantain (cooked) 9 1 Oz 1.1 1.3 1.6 1.8 2 2.2 2.4 2.7 2.9 3.1 3.3 3.6 3.8 4 4.2 4.4 4.7 4.9 5.1 5.3 5.6 5.8 6 6.2 6.4 6.7
Starfruit (carambola) 2 1 Oz 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
Sweet cherries 5 1 Oz 2 2.4 2.8 3.2 3.6 4 4.5 4.8 5.2 5.6 6 6.4 6.8 7.2 7.6 8 8.4 8.8 9.2 9.6 10 10.4 10.8 11.2 11.6 12

Starchy vegetables
source CARB ( G) MEASUREMENT 10 12 14 16 18 20 22 24 26 28 30 32 34 36 38 40 42 44 46 48 50 52 54 56 58 60
Beets 3 1 Oz 3.3 4 4.7 5.3 6 6.7 7.3 8 8.7 9.3 10 10.7 11.3 12 12.7 13.3 14 14.7 15.3 16 16.7 17.3 18 18.7 19.3 20
Corn 26 1 Cup 0.4 0.5 0.5 0.6 0.7 0.8 0.8 0.9 1 1 1.1 1.2 1.3 1.4 1.4 1.5 1.6 1.7 1.7 1.8 1.9 2 2 2.1 2.2 2.3
Hearts of palm 10 1 Cup 1 1.2 1.4 1.6 1.8 2 2.2 2.4 2.6 2.8 3 3.2 3.4 3.6 3.8 4 4.2 4.4 4.6 4.8 5 5.2 5.4 5.6 5.8 6
Parsnips 5 1 Oz 2 2.4 2.8 3.2 3.6 4 4.5 4.8 5.2 5.6 6 6.4 6.8 7.2 7.6 8 8.4 8.8 9.2 9.6 10 10.4 10.8 11.2 11.6 12
Potatoes 5 1 Oz 2 2.4 2.8 3.2 3.6 4 4.4 4.8 5.2 5.6 6 6.4 6.8 7.2 7.6 8 8.4 8.8 9.2 9.6 10 10.4 10.8 11.2 11.6 12
(ex: red skin, russet, sweet)
Squash 3 1 Oz 3.3 4 4.7 5.3 6 6.7 7.3 8 8.7 9.3 10 10.7 11.3 12 12.7 13.3 14 14.7 15.3 16 16.7 17.3 18 18.7 19.3 20
(ex: acorn, butternut, pumpkin)
Water chestnuts 32 1 Cup 0.3 0.3 0.4 0.5 0.5 0.6 0.6 0.7 0.8 0.8 0.9 1 1 1.1 1.1 1.2 1.3 1.3 1.4 1.5 1.5 1.6 1.6 1.7 1.8 1.8

8 9
 FAT
SOURCE FAT ( G) MEASUREMENT 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25
Almond meal flour 56 1 Cup 0 0 0.1 0.1 0.1 0.1 0.1 0.1 0.2 0.2 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.4 0.5
Almonds 14 1 Oz 0.1 0.1 0.2 0.3 0.4 0.4 0.5 0.6 0.6 0.7 0.8 0.9 0.9 1 1.1 1.1 1.2 1.3 1.4 1.4 1.5 1.6 1.6 1.7 1.8
Avocado 4 1 Oz 0.3 0.5 0.8 1 1.3 1.5 1.8 2 2.3 2.5 2.8 3 3.3 3.5 3.8 4 4.3 4.5 4.8 5 5.3 5.5 5.8 6 6.3
Brazil nuts 19 1 Oz 0.1 0.1 0.2 0.2 0.3 0.3 0.4 0.4 0.5 0.5 0.6 0.6 0.7 0.7 0.8 0.8 0.9 0.9 1 1.1 1.1 1.2 1.2 1.3 1.3
Butter 12 1 Tbsp 0.1 0.2 0.2 0.3 0.4 0.5 0.6 0.7 0.7 0.8 0.9 1 1.1 1.2 1.2 1.3 1.4 1.5 1.6 1.7 1.7 1.8 1.9 2 2.1
(ex: Kerry Gold)
Cacao nibs 4 1 Tbsp 0.3 0.5 0.8 1 1.3 1.5 1.8 2 2.3 2.5 2.8 3 3.3 3.5 3.8 4 4.3 4.5 4.8 5 5.3 5.5 5.8 6 6.2
Cashews 12 1 Oz 0.1 0.2 0.3 0.3 0.4 0.5 0.6 0.7 0.8 0.8 0.9 1 1.1 1.2 1.3 1.3 1.4 1.5 1.6 1.7 1.8 1.8 1.9 2 2.1
Coconut flakes (unsweetened) 5 1 Tbsp 0.2 0.4 0.6 0.8 1 1.2 1.4 1.6 1.8 2 2.2 2.4 2.6 2.8 3 3.2 3.4 3.6 3.8 4 4.2 4.4 4.6 4.8 5
Coconut milk, full fat 36 1 Cup 0 0.1 0.1 0.1 0.1 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.5 0.5 0.5 0.6 0.6 0.6 0.6 0.7 0.7
Coffee creamer Read Label 1 Serving
(ex: Califia Farms, Nut Pods)
Flax seeds, whole or ground 4 1 Tbsp 0.3 0.5 0.8 1 1.3 1.5 1.8 2 2.3 2.5 2.8 3 3.3 3.5 3.8 4 4.3 4.5 4.8 5 5.3 5.5 5.8 6 6.3
Ghee 14 1 Tbsp 0.1 0.1 0.2 0.3 0.4 0.4 0.5 0.6 0.6 0.7 0.8 0.9 0.9 1 1.1 1.1 1.2 1.3 1.4 1.4 1.5 1.6 1.6 1.7 1.8
Guacamole 3 1 Tbsp 0.4 0.5 1 1.3 1.5 2 2.4 2.8 3.1 3.4 3.8 4.1 4.3 4.5 5.1 5.4 5.8 6.1 6.4 6.8 7.1 7.2 7.5 8 8.2
Hazelnuts 17 1 Oz 0.1 0.1 0.2 0.2 0.3 0.4 0.4 0.5 0.5 0.6 0.6 0.7 0.8 0.8 0.9 0.9 1 1.1 1.1 1.2 1.2 1.3 1.4 1.4 1.5
Heavy cream 5.5 1 Tbsp 0.2 0.4 0.5 0.7 0.9 1.1 1.3 1.5 1.6 1.8 2 2.2 2.4 2.5 2.7 2.9 3.1 3.3 3.5 3.6 3.8 4 4.2 4.4 4.5
Hummus 2.5 1 Tbsp 0.4 0.8 1.2 1.6 2 2.4 2.8 3.2 3.6 4 4.4 4.8 5.2 5.6 6 6.4 6.8 7.2 7.6 8 8.4 8.8 9.2 9.6 10
Nut butters (nuts and salt only ingredients) 8 1 Tbsp 0.1 0.3 0.4 0.5 0.6 0.8 0.9 1 1.1 1.3 1.4 1.5 1.6 1.8 1.9 2 2.1 2.3 2.4 2.5 2.6 2.8 2.9 3 3.1
Nut milk (unsweetened) 2.5 1 Cup 0.4 0.8 1.2 1.6 2 2.4 2.8 3.2 3.6 4 4.4 4.8 5.2 5.6 6 6.4 6.8 7.2 7.6 8 8.4 8.8 9.2 9.6 10
(ex: almond, cashew, coconut)
Oils 14 1 Tbsp 0.1 0.1 0.2 0.3 0.4 0.4 0.5 0.6 0.6 0.7 0.8 0.9 0.9 1 1.1 1.1 1.2 1.3 1.4 1.4 1.5 1.6 1.6 1.7 1.8
(ex: avocado, extra virgin coconut, extra virgin olive, flaxseed, grapeseed,
macadamia nut, safflower, sesame, sunflower)
Olives 3 1 Oz 0.3 0.7 1 1.3 1.7 2 2.3 2.7 3 3.3 3.7 4 4.3 4.7 5 5.3 5.7 6 6.3 6.7 7 7.3 7.7 8 8.3
(ex: black, green, kalamata)
Peanuts 14 1 Oz 0.1 0.1 0.2 0.3 0.4 0.4 0.5 0.6 0.6 0.7 0.8 0.9 0.9 1 1.1 1.1 1.2 1.3 1.4 1.4 1.5 1.6 1.6 1.7 1.8
Pecans 20 1 Oz 0.1 0.1 0.2 0.2 0.3 0.3 0.4 0.4 0.5 0.5 0.6 0.6 0.7 0.7 0.8 0.8 0.9 0.9 1 1 1.1 1.1 1.2 1.2 1.3
Pistachios, shelled 14 1 Oz 0.1 0.1 0.2 0.3 0.4 0.4 0.5 0.6 0.6 0.7 0.8 0.9 0.9 1 1.1 1.1 1.2 1.3 1.4 1.4 1.5 1.6 1.6 1.7 1.8
Pumpkin seeds 14 1 Oz 0.1 0.1 0.2 0.3 0.4 0.4 0.5 0.6 0.6 0.7 0.8 0.9 0.9 1 1.1 1.1 1.2 1.3 1.4 1.4 1.5 1.6 1.6 1.7 1.8
Sunflower seeds 17 1 Oz 0.1 0.1 0.2 0.2 0.3 0.4 0.4 0.5 0.5 0.6 0.6 0.7 0.8 0.8 0.9 0.9 1 1.1 1.1 1.2 1.2 1.3 1.4 1.4 1.5
Walnuts 18.5 1 Oz 0.1 0.1 0.2 0.2 0.3 0.3 0.4 0.4 0.5 0.5 0.6 0.6 0.7 0.8 0.8 0.9 0.9 1 1 1.1 1.1 1.2 1.2 1.3 1.4

10 11
 NON-STARCHY VEGETABLES (FREE) CONDIMENTS - DRESSINGS - NATURAL SWEETENERS
SOURCE SOURCE CARB ( G) FAT (G) MEASUREMENT
Artichoke (hearts or whole) BBQ sauce (sweetened with dates, honey, maple syrup, monk fruit, stevia) Read Label 0 1 Serving
(ex: Primal Kitchen, Tessamae)
Asparagus
Cacao, raw Read Label Read Label 1 Tbsp
Bamboo shoots
Cocoa, baking (unsweetened) Read Label Read Label 1 Tbsp
Beans
(ex: green, Italian, wax) Coconut Aminos Free Free N/A
(ex: Bragg, Secret)
Broccoli
Cooking spray Free Free N/A
Broth (vegetable) (ex: 100% avocado, coconut oil, olive oil)
Brussels sprouts Dressing, creamy (≤ 2g sugar; ex: blue cheese, caesar, green goddess, ranch) 0 Read Label 1 Serving
(ex: Primal Kitchen, Tessamae)
Cabbage
(ex: bok choy, Chinese, green) Dressing, vinaigrette (≤ 2g sugar; ex: balsamic, citrus, Greek, Italian, raspberry) 0 Read Label 1 Serving
(ex: Primal Kitchen, Tessamae)
Carrots
Extracts (no added sugar) Free Free N/A
Cauliflower
Garlic Free Free N/A
Celery
Herbs, fresh or dried (no added ingredients) Free Free N/A
Chayote
Honey, pure or raw 17 0 1 Tbsp
Coleslaw (packaged, no dressing)
Hot sauce Free Free N/A
Cucumber (ex: Franks, Tessamae)
Daikon Ketchup (sweetened with dates, honey, maple syrup, monk fruit, stevia) Read Label 0 1 Serving
Eggplant (ex: Primal Kitchen, Tessamae)
Greens, leafy Liquid Aminos Free Free N/A
SUPPLEMENTS (ex: Bragg)
(ex: Chinese spinach, collard, kale, mustard, spinach, swiss chard, turnip)
Jicama SOURCE M Salt Free Free N/A
BCAAs (FBBC Approved/ TruLean) Maple syrup, pure 13 0 1 Tbsp
Kimchi (raw, naturally fermented)
Everyday Fit (FBBC Approved/ TruLean) Mayo (avocado oil or olive oil based) 0 Read Label 1 Serving
Kohlrabi
Fish oil (FBBC Approved/ TruLean) (ex: Primal Kitchen, Tessamae)
Leeks
Monk fruit, pure Free Free N/A
Multivitamin (FBBC Approved/ TruLean)
Mushrooms
Mustard Free Free N/A
Powdered Greens (FBBC Approved/ TruLean)
Okra (ex: brown, dijon, spicy, yellow)
Pre Workout (FBBC Approved/ TruLean) Salsa (≤ 2g sugar) Free Free N/A
Onions
Probiotics- Dr. Formulated (Garden of Life) Soy sauce (low sodium, MSG and caramel color free) Free Free N/A
Pea pods
(ex: English, snow, sugar snap) Stevia Free Free N/A
Peppers (ex: liquid or sweet leaf)
Pickles (unsweetened) Tomato sauce, or paste Read Label 0 1 Serving
FREE BEVERAGES
Radishes Vinegar (≤ 2g sugar) Free Free N/A
Rutabaga
SOURCE (ex: apple cider, balsamic, red wine, white wine)
Coffee (unsweetened)
Sauerkraut (raw, naturally fermented) (ex: black, flavored beans)
Sprouts Tea (unsweetened)
(ex: alfalfa, bean) (ex: black, green, herbal) COUNT P | C | F
Squash Water alternatives
(ex: crookneck, cushaw, spaghetti*, summer, zucchini)
SOURCE PROTEIN ( G) CARB (G) FAT (G) MEASUREMENT
(ex: Bipro, carbonated (unsweetened), fruit infused (count
carbs of fruit eaten)) Epic bar (all bars) Read Label Read Label Read Label 1 Bar
Tomato
Garden of Life Sport performance protein bar (all bars) Read Label Read Label Read Label 1 Bar
Turnips Water enhancers (monk fruit or stevia sweetened)
Go Raw Sprouted bar (all bars) Read Label Read Label Read Label 1 Bar
Yard-long beans Zevia (all flavors)
LaraBar (all bars) Read Label Read Label Read Label 1 Bar
LaraBar with protein (all bars) Read Label Read Label Read Label 1 Bar

BEVERAGES Naturally Clean Eats bar (all bars) Read Label Read Label Read Label 1 Bar
Raw Rev Glo bar (all bars) Read Label Read Label Read Label 1 Bar
SOURCE PROTEIN ( G) CARB (G) FAT (G) MEASUREMENT
Kombucha (1 serving/day) 0 Read Label 0 1 Serving RXBar (all bars) Read Label Read Label Read Label 1 Bar
Thunderbird Real Food bar (all bars) Read Label Read Label Read Label 1 Bar
Whole Lotta Clif bar (all bars) Read Label Read Label Read Label 1 Bar
CARB & FAT
source CARB (G) FAT (G) MEASUREMENT
Chia seeds 4 4 1 Tbsp

12 13
 For optimal results, stick to the food list. If you do eat something that’s
not on the approved food list, just count the protein, carb, and fat and
move on. Don’t allow one decision to derail your day or week.

Vegan/Vegetarian
14
food list 15
 PROTEIN
SOURCE PROTEIN ( G) MEASUREMENT 10 12 14 16 18 20 22 24 26 28 30 32 34 36 38 40 42 44 46 48 50 52 54 56 58 60
Beans 14 1 Cup 0.7 0.9 1 1.1 1.3 1.4 1.6 1.7 1.9 2 2.1 2.3 2.4 2.6 2.7 2.9 3 3.1 3.3 3.4 3.6 3.7 3.9 4 4.1 4.3
(ex: black, chickpeas/garbanzo, great northern, kidney, lima, mung, pinto)
Cottage cheese (low fat) 28 1 Cup 0.4 0.4 0.5 0.5 0.6 0.7 0.8 0.8 0.9 1 1 1.1 1.2 1.3 1.3 1.4 1.5 1.5 1.6 1.7 1.8 1.8 1.9 2 2 2.1
Edamame 16 1 Cup 0.6 0.8 0.9 1 1.1 1.3 1.4 1.5 1.6 1.8 1.9 2 2.1 2.3 2.4 2.5 2.6 2.8 2.9 3 3.1 3.3 3.4 3.5 3.6 3.8
Egg whites (from 1 egg) 4 1 Egg 2.5 3 3.5 4 4.5 5 5.5 6 6.5 7 7.5 8 8.5 9 9.5 10 10.5 11 11.5 12 12.5 13 13.5 14 14.5 15
Egg whites (pourable) 27 1 Cup 0.4 0.5 0.5 0.6 0.6 0.7 0.8 0.9 0.9 1 1.1 1.2 1.2 1.3 1.4 1.5 1.5 1.6 1.7 1.8 1.8 1.9 2 2.1 2.1 2.2
Fish, dark meat 6 1 Oz 1.7 2 2.3 2.7 3 3.3 3.7 4 4.3 4.7 5 5.3 5.7 6 6.3 6.7 7 7.3 7.7 8 8.3 8.7 9 9.3 9.7 10
(ex: ahi tuna steak, salmon, steel head)
Fish, light meat 6 1 Oz 1.7 2 2.3 2.7 3 3.3 3.7 4 4.3 4.7 5 5.3 5.7 6 6.3 6.7 7 7.3 7.7 8 8.3 8.7 9 9.3 9.7 10
(ex: cod, halibut, mahi mahi, perch, trout, tuna canned, walleye, white)
Fish, shelled & crustaceans 6 1 Oz 1.7 2 2.3 2.7 3 3.3 3.7 4 4.3 4.7 5 5.3 5.7 6 6.3 6.7 7 7.3 7.7 8 8.3 8.7 9 9.3 9.7 10
(ex: crab, lobster, scallops, shrimp)
Lentils 18 1 Cup 0.6 0.7 0.8 0.9 1 1.1 1.2 1.3 1.4 1.6 1.7 1.8 1.9 2 2.1 2.2 2.3 2.4 2.6 2.7 2.8 2.9 3 3.1 3.2 3.3
Nutritional yeast 3.5 1 Tbsp 2.9 3.4 4 4.6 5.1 5.7 6.3 6.9 7.4 8 8.6 9.1 9.7 10.3 10.9 11.4 12 12.6 13.1 13.7 14.3 14.9 15.4 16 16.6 17.1
Pea 8 1 Cup 1.3 1.5 1.8 2 2.3 2.5 2.8 3 3.3 3.5 3.8 4 4.3 4.5 4.8 5 5.3 5.5 5.8 6 6.3 6.5 6.8 7 7.3 7.5
(ex: green, yellow)
Tempeh, unflavored (organic) 5 1 Oz 2 2.4 2.8 3.2 3.6 4 4.4 4.8 5.2 5.6 6 6.4 6.8 7.2 7.6 8 8.4 8.8 9.2 9.6 10 10.4 10.8 11.2 11.6 12
Tofu, unflavored (organic) 2 1 Oz 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
Yogurt, Greek plain (0%) 23 1 Cup 0.4 0.5 0.6 0.7 0.8 0.8 0.9 1 1.1 1.2 1.3 1.4 1.4 1.5 1.6 1.7 1.8 1.9 2 2.1 2.1 2.2 2.3 2.4 2.5 2.6

PROTEIN POWDERS
SOURCE PROTEIN ( G) MEASUREMENT 10 12 14 16 18 20 22 24 26 28 30 32 34 36 38 40 42 44 46 48 50 52 54 56 58 60
WHEY BASED
FBBC Approved/ TruLean whey (all flavors) 24 1 Scoop 0.4 0.5 0.6 0.7 0.7 0.8 0.9 1 1.1 1.1 1.2 1.3 1.4 1.5 1.6 1.6 1.7 1.8 1.9 2 2.1 2.1 2.2 2.3 2.4 2.5
NON-WHEY BASED
FBBC Approved/ TruLean vegan (all flavors) 22 1 Scoop 0.5 0.5 0.6 0.7 0.8 0.9 1 1.1 1.2 1.3 1.4 1.5 1.5 1.6 1.7 1.8 1.9 2 2.1 2.2 2.3 2.4 2.5 2.5 2.6 2.7

PROTEIN & CARB PROTEIN & FAT

SOURCE PROTEIN (G) CARB (G) MEASUREMENT SOURCE PROTEIN (G) FAT (G) MEASUREMENT
Yogurt, Greek flavored (0%, monk fruit or stevia sweetened) Read Label Read Label 1 Serving Almonds 6 14 1 Oz
(ex: Oikos Triple Zero, Two Good) Beyond Meat (beyond beef , beyond burger, beyond sausage) Read Label Read Label 1 Serving
Brazil nuts 4 19 1 Oz
COOKED grains Cashews 5 12 1 Oz
SOURCE PROTEIN (G) CARB (G) MEASUREMENT
Cheese, hard 7 8 1 Oz
Amaranth 10 51 1 Cup
(ex: asiago, cheddar, gouda, muenster, parmesan, provolone, swiss)
Quinoa 8 43 1 Cup Cheese, soft 5 7 1 Oz
Spelt 10 51 1 Cup (ex: blue, brie, feta, goat, mozzarella, ricotta)
Eggs (whole egg) 6 5 1 Egg
Teff 8 59 1 Cup
Flax seed, whole or ground 2 4 1 Tbsp
Hazelnuts 4 17 1 Oz
DRY grains Hemp seeds 3 5 1 Tbsp
SOURCE PROTEIN (G) CARB (G) MEASUREMENT Nut butters (nuts and salt only ingredients) 4 8 1 Tbsp
Amaranth 32 128 1 Cup
Pea milk (unsweetened) 8 4.5 1 Cup
Bread (sprouted, whole grain, whole wheat) Read Label Read Label 1 Slice (ex: Ripple original, vanilla)
(ex: Ezekiel, Dave’s Killer Seed) Peanuts 7 14 1 Oz
Bread, gluten free Read Label Read Label 1 Slice Pecans 3 20 1 Oz
(ex: BFree, Sami’s Bakery)
Quinoa 29 128 1 Cup Pistachios, shelled 6 14 1 Oz

Spelt 32 152 1 Cup Pumpkin seeds 7 13 1 Oz

Teff 20 148 1 Cup Sunflower seeds 6 17 1 Oz

Tortilla (sprouted, whole grain, whole wheat) Read Label Read Label 1 Tortilla Walnuts 4 18.5 1 Oz
(ex: Food for Life) Yogurt, dairy free Read Label Read Label 1 Serving
(ex: Forager, Kite Hill, Silk, So Delicious)
Yogurt, Greek plain (2% and above) 23 Read Label 1 Cup

16 17
 CARB

FRUIT
SOURCE CARB ( G) MEASUREMENT 10 12 14 16 18 20 22 24 26 28 30 32 34 36 38 40 42 44 46 48 50 52 54 56 58 60
Apple 4 1 Oz 2.5 3 3.5 4 4.5 5 5.5 6 6.5 7 7.5 8 8.5 9 9.5 10 10.5 11 11.5 12 12.5 13 13.5 14 14.5 15
Applesauce (unsweetened, organic) 28 1 Cup 0.4 0.4 0.5 0.6 0.6 0.7 0.8 0.9 0.9 1 1.1 1.1 1.2 1.3 1.4 1.4 1.5 1.6 1.6 1.7 1.8 1.9 1.9 2 2.1 2.1
Banana (medium) 4 1 Oz 2.5 3 3.5 4 4.5 5 5.5 6 6.5 7 7.5 8 8.5 9 9.5 10 10.5 11 11.5 12 12.5 13 13.5 14 14.5 15
Berries 3 1 Oz 3.3 4 4.7 5.3 6 6.7 7.3 8 8.7 9.3 10 10.7 11.3 12 12.7 13.3 14 14.7 15.3 16 16.7 17.3 18 18.7 19.3 20
(ex: blackberry, blueberry, raspberry, strawberry)
Dried fruit (no sugar added) 20 1 Oz 0.5 0.6 0.7 0.8 0.9 1 1.1 1.2 1.3 1.4 1.5 1.6 1.7 1.8 1.9 2 2.1 2.2 2.3 2.4 2.5 2.6 2.7 2.8 2.9 3
(ex: apricot, date, fig, mango, raisin)
Grapefruit 2 1 Oz 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
Grapes 5 1 Oz 2 2.4 2.8 3.2 3.6 4 4.5 4.8 5.2 5.6 6 6.4 6.8 7.2 7.6 8 8.4 8.8 9.2 9.6 10 10.4 10.8 11.2 11.6 12
Kiwi 4 1 Oz 2.5 3 3.5 4 4.5 5 5.5 6 6.5 7 7.5 8 8.5 9 9.5 10 10.5 11 11.5 12 12.5 13 13.5 14 14.5 15
Mango 3.4 1 Oz 2.9 3.5 4.1 4.7 5.3 5.9 6.5 7.1 7.6 8.2 8.8 9.4 10.3 10.7 11.2 11.8 12.4 13 13.6 14.1 14.7 15.3 16 16.5 17.1 17.6
Melon 2 1 Oz 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
(ex: cantaloupe, honeydew, watermelon)
Orange 3 1 Oz 3.3 4 4.7 5.3 6 6.7 7.3 8 8.7 9.3 10 10.7 11.3 12 12.7 13.3 14 14.7 15.3 16 16.7 17.3 18 18.7 19.3 20
Papaya 3 1 Oz 3.3 4 4.7 5.3 6 6.7 7.3 8 8.7 9.3 10 10.7 11.3 12 12.7 13.3 14 14.7 15.3 16 16.7 17.3 18 18.7 19.3 20
Peach 3 1 Oz 3.3 4 4.7 5.3 6 6.7 7.3 8 8.7 9.3 10 10.7 11.3 12 12.7 13.3 14 14.7 15.3 16 16.7 17.3 18 18.7 19.3 20
Pear 3 1 Oz 3.3 4 4.7 5.3 6 6.7 7.3 8 8.7 9.3 10 10.7 11.3 12 12.7 13.3 14 14.7 15.3 16 16.7 17.3 18 18.7 19.3 20
Pineapple 3.6 1 Oz 2.8 3.3 3.9 4.4 5 5.6 6.1 6.7 7.2 7.8 8.3 8.9 9.5 10.1 10.6 11.1 11.7 12.3 12.9 13.3 13.9 14.4 15 15.6 16.2 16.7
Plantain (cooked) 9 1 Oz 1.1 1.3 1.6 1.8 2 2.2 2.4 2.7 2.9 3.1 3.3 3.6 3.8 4 4.2 4.4 4.7 4.9 5.1 5.3 5.6 5.8 6 6.2 6.4 6.7
Starfruit (carambola) 2 1 Oz 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
Sweet cherries 5 1 Oz 2 2.4 2.8 3.2 3.6 4 4.5 4.8 5.2 5.6 6 6.4 6.8 7.2 7.6 8 8.4 8.8 9.2 9.6 10 10.4 10.8 11.2 11.6 12

COOKED GRAINS
SOURCE CARB ( G) MEASUREMENT 10 12 14 16 18 20 22 24 26 28 30 32 34 36 38 40 42 44 46 48 50 52 54 56 58 60
Buckwheat 32 1 Cup 0.3 0.4 0.4 0.5 0.6 0.6 0.7 0.8 0.8 0.9 0.9 1 1.1 1.1 1.2 1.3 1.3 1.4 1.4 1.5 1.5 1.6 1.7 1.8 1.8 1.9
Farro 74 1 Cup 0.1 0.2 0.2 0.2 0.2 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.5 0.5 0.5 0.5 0.6 0.6 0.6 0.7 0.7 0.7 0.7 0.8 0.8 0.8
Kamut 43 1 Cup 0.2 0.3 0.3 0.4 0.4 0.5 0.5 0.6 0.6 0.7 0.7 0.7 0.8 0.8 0.9 1 1 1 1.1 1.1 1.2 1.2 1.3 1.3 1.4 1.4
Millet 40 1 Cup 0.3 0.3 0.4 0.4 0.5 0.5 0.6 0.6 0.7 0.7 0.8 0.8 0.9 1 1 1 1.1 1.1 1.2 1.2 1.3 1.3 1.4 1.4 1.5 1.5
Oats, old fashioned 27 1 Cup 0.4 0.4 0.5 0.6 0.7 0.7 0.8 0.9 1 1 1.1 1.2 1.3 1.3 1.4 1.5 1.6 1.6 1.7 1.8 1.9 1.9 2 2.1 2.1 2.2
Oats, steel cut 36 1 Cup 0.3 0.3 0.4 0.4 0.5 0.6 0.6 0.7 0.7 0.8 0.8 0.9 0.9 1 1.1 1.1 1.2 1.2 1.3 1.3 1.4 1.4 1.5 1.6 1.6 1.7
Rice 35 1 Cup 0.3 0.3 0.4 0.5 0.5 0.6 0.6 0.7 0.7 0.8 0.9 0.9 1 1 1.1 1.1 1.2 1.3 1.3 1.4 1.4 1.5 1.5 1.6 1.7 1.7
(ex: basmati, brown, jasmine, wild)

DRY GRAINS
SOURCE CARB ( G) MEASUREMENT 10 12 14 16 18 20 22 24 26 28 30 32 34 36 38 40 42 44 46 48 50 52 54 56 58 60
Arrowroot flour 7 1 Tbsp 1.4 1.7 2 2.3 2.6 2.9 3.1 3.4 3.7 4 4.3 4.6 4.9 5.1 5.4 5.7 6 6.3 6.6 6.9 7.1 7.4 7.7 8 8.3 8.6
Rice 140 1 Cup 0.1 0.1 0.1 0.1 0.1 0.1 0.1 0.2 0.2 0.2 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.4 0.4
(ex: basmati, brown, jasmine, wild)
Buckwheat 128 1 Cup 0.1 0.1 0.1 0.1 0.1 0.2 0.2 0.2 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.3 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.4 0.5 0.5
Coconut flour 72 1 Cup 0.1 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.5 0.5 0.5 0.6 0.6 0.6 0.6 0.7 0.7 0.7 0.8 0.8 0.8 0.8
Farro 148 1 Cup 0.1 0.1 0.1 0.1 0.1 0.1 0.2 0.2 0.2 0.2 0.2 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.4
Kamut 128 1 Cup 0.1 0.1 0.1 0.1 0.1 0.2 0.2 0.2 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.4 0.4 0.5 0.5
Millet 160 1 Cup 0.1 0.1 0.1 0.1 0.1 0.1 0.1 0.2 0.2 0.2 0.2 0.2 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.3 0.3 0.3 0.3 0.4 0.4 0.4
Oat flour 78 1 Cup 0.1 0.2 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.5 0.5 0.5 0.5 0.6 0.6 0.6 0.6 0.7 0.7 0.7 0.7 0.8
Oats, old fashioned 54 1 Cup 0.2 0.2 0.3 0.3 0.3 0.4 0.4 0.4 0.5 0.5 0.6 0.6 0.6 0.7 0.7 0.7 0.8 0.8 0.9 0.9 0.9 1 1 1 1.1 1.1
Oats, steel cut 108 1 Cup 0.1 0.1 0.1 0.2 0.2 0.2 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.4 0.4 0.5 0.5 0.5 0.5 0.5 0.6
Tapioca flour 2 1 Tbsp 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

18 19
 CARB
starchy vegetables
SOURCE CARB ( G) MEASUREMENT 10 12 14 16 18 20 22 24 26 28 30 32 34 36 38 40 42 44 46 48 50 52 54 56 58 60
Beets 3 1 Oz 3.3 4 4.7 5.3 6 6.7 7.3 8 8.7 9.3 10 10.7 11.3 12 12.7 13.3 14 14.7 15.3 16 16.7 17.3 18 18.7 19.3 20
Corn 26 1 Cup 0.4 0.5 0.5 0.6 0.7 0.8 0.8 0.9 1 1 1.1 1.2 1.3 1.4 1.4 1.5 1.6 1.7 1.7 1.8 1.9 2 2 2.1 2.2 2.3
Hearts of palm 10 1 Cup 1 1.2 1.4 1.6 1.8 2 2.2 2.4 2.6 2.8 3 3.2 3.4 3.6 3.8 4 4.2 4.4 4.6 4.8 5 5.2 5.4 5.6 5.8 6
Parsnips 5 1 Oz 2 2.4 2.8 3.2 3.6 4 4.5 4.8 5.2 5.6 6 6.4 6.8 7.2 7.6 8 8.4 8.8 9.2 9.6 10 10.4 10.8 11.2 11.6 12
Potatoes 5 1 Oz 2 2.4 2.8 3.2 3.6 4 4.4 4.8 5.2 5.6 6 6.4 6.8 7.2 7.6 8 8.4 8.8 9.2 9.6 10 10.4 10.8 11.2 11.6 12
(ex: red skin, russet, sweet)
Squash 3 1 Oz 3.3 4 4.7 5.3 6 6.7 7.3 8 8.7 9.3 10 10.7 11.3 12 12.7 13.3 14 14.7 15.3 16 16.7 17.3 18 18.7 19.3 20
(ex: acorn, butternut, pumpkin)
Water chestnuts 32 1 Cup 0.3 0.3 0.4 0.5 0.5 0.6 0.6 0.7 0.8 0.8 0.9 1 1 1.1 1.1 1.2 1.3 1.3 1.4 1.5 1.5 1.6 1.6 1.7 1.8 1.8

FAT

SOURCE FAT (G) MEASUREMENT 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25

Almond meal flour 56 1 Cup 0 0 0.1 0.1 0.1 0.1 0.1 0.1 0.2 0.2 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.4 0.5
Avocado 4 1 Oz 0.3 0.5 0.8 1 1.3 1.5 1.8 2 2.3 2.5 2.8 3 3.3 3.5 3.8 4 4.3 4.5 4.8 5 5.3 5.5 5.8 6 6.3
Butter 12 1 Tbsp 0.1 0.2 0.2 0.3 0.4 0.5 0.6 0.7 0.7 0.8 0.9 1 1.1 1.2 1.2 1.3 1.4 1.5 1.6 1.7 1.7 1.8 1.9 2 2.1
(ex: Kerry Gold)
Cacao nibs 4 1 Tbsp 0.3 0.5 0.8 1 1.3 1.5 1.8 2 2.3 2.5 2.8 3 3.3 3.5 3.8 4 4.3 4.5 4.8 5 5.3 5.5 5.8 6 6.2
Coconut flakes (unsweetened) 5 1 Tbsp 0.2 0.4 0.6 0.8 1 1.2 1.4 1.6 1.8 2 2.2 2.4 2.6 2.8 3 3.2 3.4 3.6 3.8 4 4.2 4.4 4.6 4.8 5
Coconut milk, full fat 36 1 cup 0 0.1 0.1 0.1 0.1 0.2 0.2 0.2 0.3 0.3 0.3 0.3 0.4 0.4 0.4 0.4 0.5 0.5 0.5 0.6 0.6 0.6 0.6 0.7 0.7
Coffee creamer Read Label 1 Serving
(ex: Califia Farms, Nut Pods)
Ghee 14 1 Tbsp 0.3 0.4 0.5 0.7 1 1.2 1.3 1.5 1.8 1.9 2.1 2.3 2.5 2.7 2.9 3.1 3.3 3.5 3.7 3.9 4.1 4.3 4.5 4.7 4.9
Guacamole 3 1 Tbsp 0.4 0.5 1 1.3 1.5 2 2.4 2.8 3.1 3.4 3.8 4.1 4.3 4.5 5.1 5.4 5.8 6.1 6.4 6.8 7.1 7.2 7.5 8 8.2
Heavy cream 5.5 1 Tbsp 0.2 0.4 0.5 0.7 0.9 1.1 1.3 1.5 1.6 1.8 2 2.2 2.4 2.5 2.7 2.9 3.1 3.3 3.5 3.6 3.8 4 4.2 4.4 4.5
Hummus 2.5 1 Tbsp 0.4 0.8 1.2 1.6 2 2.4 2.8 3.2 3.6 4 4.4 4.8 5.2 5.6 6 6.4 6.8 7.2 7.6 8 8.4 8.8 9.2 9.6 10
Nut milk (unsweetened) 2.5 1 Cup 0.4 0.8 1.2 1.6 2 2.4 2.8 3.2 3.6 4 4.4 4.8 5.2 5.6 6 6.4 6.8 7.2 7.6 8 8.4 8.8 9.2 9.6 10
(ex: almond, cashew, coconut)
Oils 14 1 Tbsp 0.1 0.1 0.2 0.3 0.4 0.4 0.5 0.6 0.6 0.7 0.8 0.9 0.9 1 1.1 1.1 1.2 1.3 1.4 1.4 1.5 1.6 1.6 1.7 1.8
(ex: avocado, extra virgin coconut, extra virgin olive, flaxseed, grapeseed,
macadamia nut, safflower, sesame, sunflower)
Olives 3 1 Oz 0.3 0.7 1 1.3 1.7 2 2.3 2.7 3 3.3 3.7 4 4.3 4.7 5 5.3 5.7 6 6.3 6.7 7 7.3 7.7 8 8.3
(ex: black, green, kalamata)

20 21
 NON-STARCHY VEGETABLES (FREE) CONDIMENTS - DRESSINGS - NATURAL SWEETENERS
SOURCE SOURCE CARB ( G) FAT (G) MEASUREMENT
Artichoke (hearts or whole) BBQ sauce (sweetened with dates, honey, maple syrup, monk fruit, stevia) Read Label 0 1 Serving
(ex: Primal Kitchen, Tessamae)
Asparagus
Cacao, raw Read Label Read Label 1 Tbsp
Bamboo shoots
Cocoa, baking (unsweetened) Read Label Read Label 1 Tbsp
Beans
Coconut Aminos Free Free N/A
(ex: green, Italian, wax)
(ex: Bragg, Secret)
Broccoli
Cooking spray Free Free N/A
Broth (vegetable) (ex: 100% avocado, coconut oil, olive oil)
Brussels sprouts Dressing, creamy (≤ 2g sugar; ex: blue cheese, caesar, green goddess, ranch) 0 Read Label 1 Serving
(ex: Primal Kitchen, Tessamae)
Cabbage Dressing, vinaigrette (≤ 2g sugar; ex: balsamic, citrus, Greek, Italian, raspberry) 0 Read Label 1 Serving
(ex: bok choy, Chinese, green) (ex: Primal Kitchen, Tessamae)
Carrots Extracts (no added sugar) Free Free N/A
Cauliflower Garlic Free Free N/A
Celery Herbs, fresh or dried (no added ingredients) Free Free N/A
Chayote Honey, pure or raw 17 0 1 Tbsp
Coleslaw (packaged, no dressing) Hot sauce Free Free N/A
Cucumber (ex: Franks, Tessamae)
Ketchup (sweetened with dates, honey, maple syrup, monk fruit, stevia) Read Label 0 1 Serving
Daikon (ex: Primal Kitchen, Tessamae)
Eggplant Liquid aminos Free Free N/A
Greens, leafy SUPPLEMENTS (ex: Bragg)
(ex: chinese spinach, collard, kale, mustard, spinach, swiss chard, turnip) M Salt Free Free N/A
Jicama SOURCE Maple syrup, pure 13 0 1 Tbsp
Kimchi (raw, naturally fermented) BCAAs (FBBC Approved/ TruLean)
Mayo (avocado oil or olive oil based) 0 Read Label 1 Serving
Kohlrabi Everyday Fit (FBBC Approved/ TruLean) (ex: Primal Kitchen, Tessamae)
Leeks Fish oil (FBBC Approved/ TruLean) Monk fruit, pure Free Free N/A

Mushrooms Multivitamin (FBBC Approved/ TruLean) Mustard Free Free N/A

Plant Iron and Organic herbs cranberry lime (Garden of Life) (ex: brown, dijon, spicy, yellow)
Okra
Salsa (≤ 2g sugar) Free Free N/A
Onions Powdered Greens (FBBC Approved/ TruLean)
Soy sauce (low sodium, MSG and caramel color free) Free Free N/A
Pea pods Pre Workout (FBBC Approved/ TruLean)
Stevia Free Free N/A
(ex: English, snow, sugar snap) Probiotics- Dr. Formulated (Garden of Life) (ex: liquid or sweet leaf)
Peppers Tomato sauce, or paste Read Label 0 1 Serving
Pickles (unsweetened) Vinegar (≤ 2g sugar) Free Free N/A
Radishes FREE BEVERAGES (ex: apple cider, balsamic, red wine, white wine)
Rutabaga SOURCE
Sauerkraut (raw, naturally fermented) Coffee (unsweetened)
Sprouts (ex: black, flavored beans) COUNT P | C | F
(ex: alfalfa, bean) Tea (unsweetened)
Squash (ex: black, green, herbal) SOURCE PROTEIN (G) CARB (G) FAT (G) MEASUREMENT
(ex: crookneck , cushaw, spaghetti*, summer, zucchini) Water alternatives Epic bar (all bars) Read Label Read Label Read Label 1 Bar
(ex: Bipro, carbonated (unsweetened), fruit infused (count Garden of Life Sport performance protein bar (all bars) Read Label Read Label Read Label 1 Bar
Tomato
carbs if you eat the fruit))
Turnips Go Raw Sprouted bar (all bars) Read Label Read Label Read Label 1 Bar
Water enhancers (monk fruit or stevia sweetened)
Yard-long beans Zevia (all flavors) LaraBar (all bars) Read Label Read Label Read Label 1 Bar
LaraBar with protein (all bars) Read Label Read Label Read Label 1 Bar
Naturally Clean Eats bar (all bars) Read Label Read Label Read Label 1 Bar
BEVERAGES Raw Rev Glo bar (all bars) Read Label Read Label Read Label 1 Bar
SOURCE PROTEIN ( G) CARB (G) FAT (G) MEASUREMENT RXBar (all bars) Read Label Read Label Read Label 1 Bar
Kombucha (1 serving/day) 0 Read Label 0 1 Serving Thunderbird Real Food bar (all bars) Read Label Read Label Read Label 1 Bar
Whole Lotta Clif bar (all bars) Read Label Read Label Read Label 1 Bar

CARB & FAT

SOURCE CARB (G) FAT (G) MEASUREMENT
Chia seeds 4 4 1 Tbsp

22 23
 We’ve cut through the diet clutter and included REAL
information to help you rethink what you eat.

KNOWLEDGE IS POWER
When it comes to nutrition, there’s a lot of conflicting – and confusing – advice out
there. But here’s one thing most experts agree on: eating whole foods, limiting
sugar, and avoiding artificial sweeteners and additives is good for your body and
mind and helps prevent disease.

24 25
 Benefits of Grass-fed beeF
One sirloin steak from a grass-fed steer has half the amount of fat as a similar cut from a
grain-fed steer. What’s more, a 4-oz serving of grass-fed beef contains 500-800
milligrams of CLA (conjugated linoleic acid), approximately three times greater than the
amount found in non-grass-fed beef. CLA is a fatty acid made from linoleic acid, an
omega-­6 fatty acid commonly found in food. However, CLA is unique in its chemical
structure, and this uniqueness is associated with an increasing list of health benefits,
including: immune and inflammatory system support, improved bone mass, improved
blood sugar regulation, reduced body fat, reduced risk of heart attack, and maintenance
of lean body mass.
Grass-fed beef is also higher in omega-3 fatty acids. Omega 3s from this food source, and
others found in fish, nuts, and seeds, play a vital role in the cells in your body. And,
people who have ample amounts of omega 3s:
Are less likely to have high blood pressure or an irregular heartbeat
Are 50% less likely to have a serious heart attack
May reduce their risk of cancer. In animal studies, these essential fatty acids have If poultry is part of the Humane Farm Animal Care (HFAC)’s Certified Humane
slowed the growth of a wide array of cancers and kept them from spreading.
Are less likely to be afflicted with depression, schizophrenia, attention deficit disorder permitting) and have at least two square feet per bird in their pens. Better yet?
(hyperactivity), and Alzheimer’s disease.
Red meat
Red meat is higher in saturated fats, which raises LDL (“bad”) cholesterol levels when
consumed in excess. Therefore, we recommend varying your protein sources on the
challenge (chicken, turkey, fish, eggs, red meat, etc.). If consuming red meat, grass-fed
beef is preferred.
26
cage free / Farm-raised
Take a walk down the dairy aisle and it’s easy to be confused by the labels on eggs:
cage-free, hormone-free, farm-raised, free-range, organic. When deciding what to buy,
consider this:
Cage-free means that the hen that laid the eggs did not live confined to a cage,
however, what you don’t see on the label is that cage-free only means that the hen has
space to stand upright. They do not necessarily have room to turn around, spread their
wings or move freely. For eggs to be labeled cage-free, only an approximate 8” x 8”
square is required per hen.
Free-range chicken refers to birds that have access to the outdoors each day. This may
mean that chickens live most of their lives outdoors, or it can simply mean that the birds
spend all of their time in indoor pens, with a small door opened to the outside for just a
few minutes each day. Today, USDA rules for “free range” only applies to chickens (not
their eggs), making the designation somewhat meaningless.
program, you’ll know that the chickens spend at least six hours a day outdoors (weather
Pasture-raised HFAC certification requires 108 square feet per bird, and requires that
the chickens be outdoors year-round in rotating fields, with shelter to protect them from
inclement weather and predators.
Nitrate/nitrite-Free Deli meat
Choose nitrate/nitrite-free. Here’s why:
Nitrates/nitrites have been shown to contribute to a number of cancers, including:
stomach, pancreatic, and colorectal.
Children born to mothers who consume high quantities of meat cured with nitrates/
nitrites during pregnancy have 2-3 times the risk of developing brain tumors than
those born to mothers who do not consume cured meat.
27
 THE DIRTY DOZEN & The clean 15 Best oils for high-heat cooking
(350 degrees and above)
Every year, The US Department of Agriculture (USDA) and Environmental Protection Agency
(EPA) work together to identify fruits and vegetables that contain the least and most Coconut oil Grapeseed oil
pesticides.
Avocado oil Walnut oil
The foods on the Dirty Dozen list contain the most pesticides, and the foods on the Clean 15
list contain the least. Sesame oil Cottonseed oil

To reduce the amount of pesticides you ingest, we recommend purchasing organic versions
of fruits and vegetables on the Dirty Dozen list.

THE DIRTY DOZEN THE clean 15 Best oils for low-heat cooking
1 Strawberries 1 Avocado (350 degrees and below) and salad dressings
Extra virgin olive oil (EVOO) Sunflower oil
2 Spinach 2 Sweet corn
Flax oil Hemp seed oil
3 Pineapple
3 Nectarines Safflower oil
4 Cabbage
4 Apples 5 Onion
5 Grapes 6 Sweet Peas
7 Papaya CHeese
6 Peaches
8 Asparagus
7 Cherries Raw (unpasteurized) cheese is preferred as it contains naturally occurring, beneficial
enzymes (aka, good bacteria). To be sold in the United States, raw cheese must be aged
9 Mango for at least 60 days to destroy any harmful pathogens that it may contain. In contrast, the
8 Pears pasteurization of cheese, heating it to high temperatures, kills harmful pathogens
10 Eggplant and beneficial bacteria. You can find raw cheese in the specialty cheese section of most
grocery stores. Most other cheese in this section is acceptable as well; look for these
9 Tomatoes 11 Honeydew terms: organic, natural, and grass-fed. Just be sure to avoid highly-processed cheese
products such as Kraft Singles.
12 Kiwi
10 Celery
13 Cantaloupe
11 Potatoes
14 Cauliflower
12 Sweet bell peppers 15 Broccoli
28 29
 SUGAR Always read the ingredient list!
For example, this RXBAR includes 14 grams of sugar, but there is NO added
THERE ARE NO HEALTH BENEFITS OF CONSUMING ANY TYPE OF ADDED SUGAR. sugar in the ingredient list, making it an acceptable grab-and-go option.
In fact, consuming too much sugar, even natural sugars, can lead to serious health
problems, including: diabetes, obesity, inflammation, increased triglycerides, tooth
decay and many other health problems. What’s more, there is overwhelming evidence
that sugar triggers the same reward pathway in the brain that drugs do, making it highly
addictive. So, if you’ve felt addicted to sugar, there’s a reason why!

For these reasons: most added sugars are not allowed during the challenge, nor are
artificial sweeteners.

Artificial sweeteners are synthetic sugar substitutes that are much sweeter than regular
sugar. When consumed regularly, people find less-intensely sweet foods, such as fruit,
less appealing and unsweet foods, such as vegetables, downright unpalatable. Hate
veggies? Fake sugar is likely to blame!

As you reduce your sugar intake, you’ll see your cravings for it diminish as well!

Now for the good news!

Naturally-occurring sugars found in fresh and dried fruit are allowed, as are a handful of
other sweeteners. With that said, use natural sugars sparingly.

Not allowed
always avoid on the challenge allowed
Artificial Sweeteners Natural Sugars Natural Sugars
Acesulfame potassium Beet sugar Dried fruit sugars
(Sunett, Sweet One) Cane sugar Fruit sugars
Aspartame (Equal, NutraSweet) Coconut sugar Honey, pure or raw
Dextrose Molasses Maple syrup, pure
High-fructose corn syrup Novel Sweeteners Monk fruit, pure
Maltose Monk fruit in the raw Other Sweeteners
Saccharin (SugarTwin, Sweet’N Low) Stevia in the raw Stevia (Sweetleaf) (Liquid stevia)
Sucralose (Splenda)
Truvia
Sugar Alcohols
Erythritol
Hydrogenated Starch hydrolysate
Isomalt
Lactitol Beginning in 2020, most nutrition labels will
Maltitol
include an added sugar line!
Mannitol
Sorbitol
30 Xylitol 31
 Always read the ingredient list!
COMMON ADDITIVES While the zeros on this nutrition label are attractive to a challenger, the
ingredient list is anything but friendly. Too many artificial ingredients in this
Walden Farms syrup make it a non-nutrient dense option.
NOT ALL FOOD ADDITIVES ARE CONSIDERED EQUAL
Food additives are substances that are added to foods and beverages to enhance their
color, flavor, texture or to keep them fresh longer. Food additives can be derived from
nature (think ascorbic acid; also known as vitamin C) or created artificially. Artificial food
additives include aspartame, nitrates/nitrites and many more. Artificial food additives
have been linked to headaches, heart palpitations, skin rashes, unexplained allergies and
a host of other health conditions. For optimal health during the challenge, please follow
the guidelines for additives. Please note: this list is not all-inclusive. If you have a question
Nutrition Facts
about an additive that’s not listed here, please consult with your coach. 6 serving per container
Serving size 1/4 cup (60mL)
Amount per serving

Calories 0
Not allowed % Daily Value*
on the challenge allowed Total Fat 0g 0%
Aspartame Acacia or agave inulin Saturated Fat 0g 0%
Alcohol (besides extracts) Acetic Acid Trans Fat 0g
Carrageenan Alpha tocopherol (Vitamin E) Cholesterol 0mg 0%
Corn starch Ascorbic Acid (Vitamin C)
Sodium 95mg 4%
Mio/Crystal Light/ Propel/ etc. Beta-carotene
Total Carbohydrate 0g 0%
Molasses Calcium Carbonate
Monk fruit in the raw Calcium Chloride Dietary Fiber 0g 0%
Monosodium glutamate Citric acid Total Sugars 0g
Splenda/Equal/Sweet’N Low Ferrous Gluconate Protein 0g 0%
Stevia in the raw (dextrose) Gums

Sulfites acacia, gellan, guar, locust bean, xanthan
Vitamin A 0% • Calcium 4%
Sugar alcohols Honey, pure or raw
Vitamin C 0% • Iron 0%
Sugar Inulin (IMO)
Other names for sugar: Lactic Acid * The % Daily Value (DV) tells you how much a nutrient in
a serving of food contributes to a daily diet. 2,000 calories
dextrose, maltose, xylitol, erythritol, Liquid Extract Sweet Drops
a day is used for general nutrition advice.
sucralose, high-fructose corn syrup Purified water, organic stevia leaf extract,
Truvia natural flavors, quilaja extract INGREDIENTS*:
Maple syrup, pure Triple Filtered Purified Water, Cellulose Gum, Maple
Monk Fruit, pure Flavor, Sucralose, Salt, Natural Flavors, Xanthan Gum,
Natural flavors Lactic Acid, Sodium Acid Sulfate, Potassium Sorbate
Niacin (Vitamin B3) (To Preserve Freshness), Sodium Benzoate (To
Preserve Freshness), Caramel Color, Beta Carotene
Pectin (sodium pectinate)
Color.
Potato Starch
Potassium chloride *Contains trace calories
Riboflavin (Vitamin B2)
Sodium citrate
Soy Lecithin
Sunflower Lecithin
Sweetleaf

inulin, organic stevia leaf extract, sillica
32 Zinc Gluconate 33
 Notes Notes

34 35
© 2020 Fit Body Boot Camp