Balsamic Vinaigrette has only 60 calories per serving size (3), so you dont have to worry about exceeding your daily condiment allowance (if you stick to two tablespoons). 1. But don't worry. If youre not a fan of the dressing you choose, its likely that you wont stick to your diet plan. Cod is a popular seafood option with a super flaky texture. Add the beef and cook until fully browned. Please include what you were doing when this page came up and the Cloudflare Ray ID found at the bottom of this page. All of the lean and green recipes and meals have been evaluated by the OPTAVIA 5 & 1 plan. On a lightly greased baking sheet, roast eggplant and zucchini until tender, about 20 to 30 minutes. A low-calorie and sugar-free lifestyle doesnt mean that you have to give up all sweetness. Asparagus is added to the rice for extra crunch and nutrition. 1/2 cup serving sugar-free gelatin, such as Jell-Oxae. Yogurt: Chobani or Stonyfield Brand Plain Non-Fat Greek Yogurt for this recipe. Mix the mayonnaise and celery in a bowl by hand. In cuisine, alla cacciatore refers to a meal created hunter-style, where everything is thrown together to cook. OPTA VIA for Seniors (65 years and older) OPTA VIA for Teen Boys (13-18 years old) OPTA VIA for Teen Girls (13-18 years old) Plan Overview. The Optavia Diet: Foods You Can and Can't Eat While on the Diet, https://dietcompare.com/the-optavia-diet-foods-menus-faqs-and-recipes/. Whats a meal plan without a classic spaghetti dish? 1 tsp of dried oregano 1/2 tsp of chili powder 1/2 tsp of salt 1/2 tsp of freshly ground pepper Methods of Preparing Step by Step: Step 1: Let's get to the oven first. Can I have Optavia Tuna Salad if I am pregnant? Examples of meatless options on OPTAVIA are 14 egg whites (or two cups of liquid egg substitute), 1 cups of 1% cottage cheese, and 1-1 cups of plant-based "ground beef" replacement or six . Cobb salad (16 grams carbs) . Its easy to think about what youll be missing out on when youre reduced to these low-calorie, low-carb meals. Save my name, email, and website in this browser for the next time I comment. Classic flavors of Caprese served on a tender chicken breast. Fats: 6 grams. Youll hardly remember its missing! Either way, youll get tons of zing with this meal. Although their selection is limited, you can still find all the Optavia diet foods you need without having to choose from 30 different kinds of ketchup or yogurts. . Although Aldi doesnt have a large selection of foods, their prices are highly competitive, especially for meats and meatless options. What makes a Greek burger a Greek burger? Although there are hundreds of items on the shelves available at Aldi, the Optavia shopping list below includes officially approved foods that you can include for your lean and green meals. Moderate carb veggies: summer squash or cauliflower. Some of the more popular dressings include: Each of these dressings has its own unique flavor, so its important to find one that you enjoy. This recipe includes one tablespoon of Zaatar, which is an herb, and also the name of a seasoning mixture created in the Middle East. Look no further! When eating on the Optavia Diet, you can eat 100% of the tuna salad on Optavia Tuna Salad as long as you limit your intake to one serving per day. We meticulously chose the options with both high nutrition and great taste in mind, so, Read More 6 Optavia Approved Pasta SaucesContinue, A while ago, my wife and I decided to try all of the Optavia fuelings (Yes, it was an insane idea to spend a couple of thousands of dollars on processed food, but we were determined to lose weight). This recipe calls for canned chicken breast, but fresh-cut chicken breast works too. 4. The egg substitute is prepared with salt, pepper, and paprika for a subtle kick. With the approved Optavia sweeteners, you can add a bit of sweetness to your life without loading up on calories. Spammy checklists will be deleted. Gumbo is traditionally made with stock, meat, and veggies like celery, bell peppers, and onions. In our team and research, we have some fellows who have been facing this for years. Once the mix is ready, make eight meatballs out of it. Prepare ingredients according to the recipe. Steaming softens the firmness of the stems, making asparagus tender and tasty. Our website services, content, and products are for informational purposes only. Go to the Arqam options page to set your social accounts. if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[250,250],'allfoodandnutrition_com-banner-1','ezslot_2',104,'0','0'])};__ez_fad_position('div-gpt-ad-allfoodandnutrition_com-banner-1-0');5. Here is a list of the Optavia salad dressings that are currently approved for the 5&1 Plan: Your email address will not be published. Some dressings are higher in calories and fat than others. There are no specific weight loss benefits of the Optavia Diet, but it has one beneficial advantage: increased metabolism. Delicious cauliflower crusts shipped to your door! Save my name, email, and website in this browser for the next time I comment. Shopping smart and taking advantage of sale prices can save you money and time. 8. You are allowed to eat fish as long as it is a type of seafood not high in mercury. counts as 1 condiment. Finish off with sliced avocado or sour cream. The Optavia diet has an extensive list of approved salad dressings by popular brands like Annie's Naturals, Hidden Valley, Ken's, Kraft, Newman's Own and Wishbonebut you'll want to keep . Error Can not Get Tweets, Incorrect account info. For the chicken, youll need flour and nutritional yeast to make the crust. With all the different meats that are included in this diet things like chicken breast, ground turkey, pork loin, and more it can be hard to know, Read More Optavia Meat Conversion Chart (Ounces to grams)Continue, Are you wondering what sweetener you can use on Optavia? Apple cider vinegar is another popular ingredient in low calorie, healthy salad dressings. 3. Day 5: Two meals of 5 ounces salmon, beefsteak, or dark poultry meat, three servings of non-starchy vegetables; 1 pre-packaged Optavia meal; 1 snack; 3 fuelings Day 6: Three 6-ounce servings of pork tenderloin, trout, or chicken breast, one healthy fat serving, three servings of non-starchy vegetables; 3 fuelings 3. The action you just performed triggered the security solution. Request that your meat be prepared/served without sauces and/or added fats; switch out starchy vegetable options (like potatoes) for lower carbohydrate choices (like steamed broccoli or green beans). The zucchini is sauteed with salt for about 2 minutes. Light and refreshing, yet filling. Lean & Green Meals help you make smart food choices and teach you how to eat healthy with a wide variety of meal options. You should also avoid dressings that are high in sugar. Our website services, content, and products are for informational purposes only. Gently toss the roasted veggies, tomatoes, lettuce, dressing, and parmesan cheese together. Most of the Wish-bone dressing options are accounted for, and the accompanying serving sizes will guarantee that no unapproved ingredients sneak their way into your diet. To some this may be true, but to others its not. The OPTAVIA lean and green recipes are an important component of maintaining your weight loss goals. When you are ready to eat take out the turkey meat and vegetables from the fridge and add plain yogurt, toss and enjoy. [2]. We meticulously chose the options with both high nutrition and great taste in mind, so, Read More 6 Optavia Approved Pasta SaucesContinue, Are you looking for a list of soy-free Optavia fuelings? Lemon Garlic Oregano Chicken with Asparagus, 15. With Optavia meals like this one, you can still enjoy classic Italian food. You'll find no shortage of flavorful recipes on the OPTAVIA App, so there are endless ways to enjoy Lean & Green Meals on your journey to Lifelong Transformation, One Healthy Habit at a Time. The sauce is made with ground turkey, diced tomatoes, chicken stock, Greek yogurt, and basil. But with bread and pasta, the calories add up. You can email the site owner to let them know you were blocked. I dont buy Creamy French or Classic Caesar salad dressings becasue they have 160 calories per serving. Optavia recommends that you use two tablespoons of salad dressing per day. You searched for "Salad dressing". Instead, it promotes weight loss through muscle growth and appetite suppression. Optavia recommends cutting up the celery, onion, and green pepper on top of the can of tuna to add flavor and variety to your diet. Along with salt and pepper, the steak is seasoned with cumin and chili powder. Youll need chicken and shrimp for this recipe, along with garlic, scallions, celery, bell peppers, tomatoes, okra, and seasonings like thyme, bay leaf, and cayenne. Serve these delicious burgers with the tzatziki on Romaine hearts, iceberg lettuce, butter lettuce, or any large lettuce leaf of your choice. All you need to do is create the chicken mixture, place it on top of the mini bell peppers, and broil for 2-4 minutes. Select Fuelings.. Super easy! Hi, we have found that almost the 3rd person facing the problem of being overweight. They fall into the condiment category as part of an allowable three per day with lean and green meals. There are only 10 soy free Optavia Fuelings, which are certified with, Read More List of Soy Free Optavia FuelingsContinue, Are you looking to diversify your Optavia diet and get creative with pasta, but are also concerned about carb count? The Optavia Diet is a new trend of eating a healthier diet by adding more foods to your daily routine. Creamy Roasted Garlic: 1/2 tbsp. This is a simple tuna salad recipe that doesn't need many ingredients. Five of your daily meals are Optavia Fuelings. All rights reserved. These meals are designed to provide the right amount of healthy fats, protein, vitamins, and minerals to help you feel better while reaching your weight loss goals. You can easily see it just by taking a look at the store aisles. This website is using a security service to protect itself from online attacks. Another Optavia-friendly salad dressing that you can often find in my pantry is Wish-bones. 2. This recipe is loaded with nutrition and flavor. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright . The Optavia diet has an extensive list of approved salad dressings by popular brands like Annie's Naturals, Hidden Valley, Ken's, Kraft, Newman's Own and Wishbonebut you'll want to keep . Tuna is high in Omega-3 Fatty Acid which are good fats essential for supporting your brain function. The diet doesnt have any specific list of foods that arent allowed. Although brownies are technically cakes, the addition of chocolate and a few other ingredients, The American equivalent of Dutch oil cakes is doughnuts (Olykoeks). Were trying to put up the most comprehensive and simple-to-use list of nutritious lean and green meals that is accessible at a single place. While cooking, break the turkey into smaller pieces and brown it. Lean & Green Meal: Cauliflower Pizza.View this recipe on our Instagram. Most of these ingredients are grown or harvested in the same environment as our food. Seasoning: Use McCormick or Old El Paso brand taco seasoning or you can use homemade taco seasoning. To get a salad dressings recipe, we have to be aware of what the ingredients are and how they are applied. Almost all of them are fueling hacks OPTAVIA , so you know theyre on track! Lettuce salad with sesame soy dressing & soft boiled eggs, . This simple and tasty stir-fry is a healthy take on a classic dish. Middle Eastern Salmon with Tomato, Cucumber, and Dill Salad, 20. The Optavia website describes the service as an easy way to lose weight: "Optavia works because it's simple and easy to follow. Another powerful low-calorie salad dressing I recommend you should try is Kraft. Unlike stewing, braising is a combination cooking method that requires sauting or searing at high temperatures, then cooking in a covered pot in some liquid. This list includes snacks equivalent to Optavia fuelings,, Read More 13 Optavia Fueling Substitutes That Are Unexpectedly TastyContinue, If youre on Optavia and trying to shred excess weight, measuring how much of each lean meat youre eating is a critical part of your journey. The name "Optavia" may sound similar to a life-insurance firm or even a fancy eyewear brand but it's actually a popular weight-loss plan from Medifast Inc., the multilevel marketing company . Let's take a look at how to make the first of our salad picks. Optavia Approved Sauces Barbecue sauce (regular): 1/2 tsp Sugar-Free Barbecue Sauce - 1 Tbsp Ketchup - 1/2 tsp Sugar-free Ketchup - 1 Tbsp Honey Mustard sauce - 1/2 tsp Hot sauce - 2 Tbsp Mustard - 1 Tbsp Salsa - 1 Tbsp Soy Sauce - 1 Tbsp Siracha - 1 tsp Sugar-Free Syrups - 2 Tbsp Teriyaki Sauce - 1 Tsp (check out sugar-free Teriyaki recipes here) Each OPTAVIA Lean and Green Recipe presented has been hand-picked from the web to help you save time, money, and effort to share your Optavia Recipes. It covers a lot of different ingredients, including herbs, spices, oils, and acids. Theyre not just any kind of salad dressing either. Click to reveal Some variations may even list brown sugar as an option to help balance the spice with sweetness. Another great feature of Aldi stores is their size. This Lean and Green recipe requires steamed asparagus, but dont let that scare you off! 2 Flat Breads count as 1/3 Lean and 2 Green! Lite Red Wine Vinegar & Olive Oil. However, the diet allows for some external ingredients, such as cheese and mayonnaise, to be added to the diet. The Ingredients You Will Need For Optavia Taco Salad: Vegetables: You will need Lettuce, Tomatoes, Cilantro, Scallion, jalapeno, and Avocado. 1. Mini Mac in a Bowl This Optavia meal tastes just like the classic McDonald's burger without the bun. Optavia Chicken Salad Recipe #1 This recipe is inspired by one from Delicious Cooks. 1/2 cup or 90 g tomatoes, chopped (1 green). You might be feeling torn between two opposing cravings: wanting to stick with your diet and having that delightful sip of sweetened perfection. Michal is passionate about writing, nutrition, and meal replacement. Cook the chicken and chorizo, add the cauliflower rice, tomatoes, saffron, green beans, tomatoes, and cook for 10 minutes. Two tablespoons, which is considered as one serving size, have only 30 calories. Were all aware about the fact that salad dressings are not the be-all and end-all of salad dressing. The lean and green recipes OPTAVIA has developed, which are created by renowned chefs and nutritionists, guarantee that youll be getting a nutritious as well as delectable dish! 1.888, ADA Class Action Lawsuit Settlement Notice. A frittata is another Italian dish, similar to an omelet but thicker and traditionally baked or broiled in an oven-safe skillet. Out of the wrapper, one bar is about the size of my pointer finger. 134.209.154.177 You can use nearly any type of meat to make fajitas, but this recipe calls for flank steak, along with the traditional veggies: bell peppers, tomatoes, jalapeno, scallions. Although salad dressings are a common ingredient in many recipes, the most important thing to know is that they must be applied in the correct order. Required fields are marked *. Several steps are involved, including the process of making Green Goddess Dressing. So if someone calls you up and says, I want your salad dressings, you can say, All right. The Optavia Diet consists mainly of fruits, vegetables, and protein such as salmon, tuna, and eggs. We'll break down the fats list into easy categories. On the other hand, if you prefer fat-free dressing, Wish-bone also has options with only 30 calories per serving so you can likely enjoy two servings with no guilt. Each Lean & Green Meal is carbohydrate-controlled and includes a lean protein, a rainbow of vegetable options, and required healthy fats, which help in the absorption of important vitamins. Top salad with Quest protein chips and drizzle dressing. Separate the lettuce, cilantro, tomatoes, jalapeno, and scallion into two salads of equal size. if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'allfoodandnutrition_com-leader-1','ezslot_5',106,'0','0'])};__ez_fad_position('div-gpt-ad-allfoodandnutrition_com-leader-1-0');The diet encourages eating seafood because they are high in protein and omega-3 fatty acids, which are very good for the body. These are Optavia's versions of classic American dishes and flavors, such as Cheesy Buttermilk Cheddar Mac, Wild Rice & Chicken Flavored Soup, and Essential Creamy Vanilla Shake. The idea behind the Optavia Diet is to help you make the switch from a high-fat diet to a healthy and moderate one. There are only 10 soy free Optavia Fuelings, which are certified with, Read More List of Soy Free Optavia FuelingsContinue, Are you on the hunt for wraps and Tortillas that are approved for the Optavia Diet? (This is five times smaller than Walmart.). Its that good! To assist with your meal planning, the table below contains a comprehensive inventory of Kraft salad dressings that are approved as part of an Optavia meal plan, including serving sizes. Grilled Nuggets, 12 Count (3 grams carbs) with a side salad (6 grams carbs) Chick-fil-A Nuggets, 8 Count (9 grams carbs) with a side salad (6 grams carbs) The problem is that many people just use the term salad dressing to describe a bunch of different things, rather than being aware of the fact that many of them have different names, and different ingredients, too. Cook the mix over a medium-low heat for 20-30 minutes. Make four evenly-sized salads with the lettuce, tomatoes, cilantro, scallions, and jalapeno. 3 tablespoons dried anchovies (ikan bilis) 15g of nuts: almonds (10 whole), walnuts (7 halves), or pistachios (20 kernels)*. Lean Aldi shopping list Kirkwood Fresh Boneless Skinless Chicken Breasts (White): 6 oz = 1 Leaner After a surprisingly long (and intensive) exploration of the grocery shops, Ive successfully created a new Optavia fueling substitutes list. The lean and green recipes OPTAVIA has developed, which are created by renowned chefs and nutritionists, guarantee that you'll be getting a nutritious as well as delectable dish! All you have to do is the season and roast the salmon, combine the salad ingredients and top with roasted salmon. Salad Dressings on the Optavia Healthy Fat List. If properly stored it can last up to 3 days in the fridge. They're made by you and can be eaten at any time of the day making them the perfect fit for busy schedules. This recipe requires two zucchinis, which you can cut, slice, or spiralize into noodles for that pasta look and texture. The recipes are also made using fruit, vegetables, and low-carbohydrate carbs. But dont worry. The spaghetti sauce is really a mixture of ingredients and is also a great way to make it to the table. Stir in taco seasoning and heat for about 2 more minutes. The crab meat is combined with chives and basil. The instructions for putting a salad dressing on a salad are generally written in the order of its ingredients. Put the ground pork, salt pepper, and eggs in a bowl and mix them thoroughly. If youre searching for an Optavia shopping list for Aldi, youre in for a treat becasue me and my wife shop there regularly. The chicken is roasted and seasoned with lemon, garlic, oregano, salt, and pepper. Enjoy! You might! Serve warm as a delicious breakfast or any meal for your day. Drizzle with tzatziki sauce and serve. Optavia Buffalo Chicken Salad | Lean protein meals, Lean eating, Lean and green meals Uploaded to Pinterest Optavia Buffalo Chicken Salad Christine Mock 549 followers More information Medifast Recipes Diet Recipes Cooking Recipes Healthy Recipes Healthy Meals Healthy Lunch Healthy Cooking Healthy Habits Healthy Choices More information . While Taco Bell may not have a ton of super low-calorie options, the Fresco Soft Taco can certainly be enjoyed as part of an Optavia 5 and 1 plan. In addition, we've compiled a list of easy OPTAVIA fueling . Instead, I prefer the lite version, something like Classic Ranch. OPTA VIA Fuelings Preparation Directions. It's been amazing, and while our journey isn't over, we are well on our way! Greek burgers are typically made of a combination of ground meat, spices, herbs, and aromatics. Optavia Taco Salad Recipe is a definite must-try recipe. Its also relatively affordable at $2.58 per bottle, its a good value. Heres the photo of my three favorites Creamy Caesar, Ranch Light, and Balsamic Vinaigrette, which is the best vinaigrette dressing Ive had. Bring on the fajitas! The Equipment Needs For Optavia Taco Salad: Stove, Non-Stick Skillet, Measuring Cup, Measuring Spoon, Cutting Board, Knife, And Bowl. Some were more delicious than others, but overall we were pretty impressed with the variety and, Read More Optavia Fuelings List (Updated)Continue, Not all cheeses are created equal some are healthier than others. Cacciatore means hunter in Italian. Find a Coach now to start your journey to Lifelong Transformation, One Healthy Habit at a Time. Your email address will not be published. Again, youll use zucchini as noodles, either cut or spiralized. Bolthouse Farms Dressing for OPTAVIA 51 Plan Creamy Dressings Sweet Heat Sriracha: 1/2 tbsp. Tuna is one of the main recommended foods you should consume while on the Optavia diet because it is high in omega-3s, which are very good for your body. Optavia Taco Salad contains lean ground turkey, yogurt, and a variety of fresh vegetables. However, an exception limits the amount of food you can eat in a single meal that counts as 4oz. Write for us Carb Diet, Recipes, Desserts, Salads, Appetizers, waking up adrenal glands after prednisone. OPTA VIA for Diabetes. The best options are going to be those that are low in calories and fat, while also being high in protein. These mini pepper nachos are fast and easy to make. Optavia Approved Noodles: Your Ticket to Sustainable Weight Loss, Optavia Approved Cheese List (What can you eat?). In fact, it was even featured on CNN's list of top picks for waistline watchers. This is a good general guideline, but you may need to adjust it based on your own dietary needs. For me, being able to choose quality salad dressings like Kraft, Wishbone, and Newman's Own makes it easier to stick to the plan. This Optavia meal tastes just like the classic McDonalds burger without the bun. Optavia Counts 1 Lean 3 Green 3 Condiments 2 Healthy Fat Perfect for game-day parties, this NEW Lean and Green, A deeply flavorful, elegant meal thats a breeze to prepare and perfect to serve to company! The former are intended to be used in the US because they are the official salad dressing of the USDA. Their version is a delicious combination of onion, garlic, and black pepper that I like more than traditional Italian-style dressings. Oil: Use Crisco or Amazon Brand Happy Belly brand canola oil to get the best result. Place shrimp in lettuce, add avocado crema, top with salsa. Although Optavia does have soy free products, most of the shakes and bars either contain soy or have been made in a factory that also processes soybeans. This Optavia recipe calls for similar ingredients: bell peppers, tomatoes, scallions, zucchini, and mushrooms. Important: Your checklist will be saved to your new account. You can find a library of more than 200 plan-approved Lean & Green recipes on the OPTAVIA App, available for download in the App (Apple) and Google Play (Android) stores our go-to resource for our OPTAVIA Community and on Instagram and Facebook. You can find more information on the Optavia website on how to be a part of this exciting trend and get started with the Optavia Diet today. Optavia Taco Salad with Quest Chips sandyskitchenadventures.com Phsmith54 Ingredients 4 ounces 95 to 97% uncooked lean ground beef ~ 3 ounces cooked (1/2 Leaner) 1/2 tsp taco seasoning (1 Condiment) 1/2 cup or 90 g tomatoes, chopped (1 Green) 2 cups or 94 g romaine lettuce, shredded (2 Greens) 1 bag Quest Protein Chips (1/2 Leaner) Theyre relatively small, which means you dont have to spend hours navigating through endless aisles. If you want salad dressings, use the ingredients that look best for the ingredients that are in the dressing. This Optavia recipe only takes about 15 minutes to make and is super easy to throw together. Thus, when applying them to salads, you will need to shake your olive oil before you put it in the salad. So, you have the freedom to choose which foods you would like to eat while on the Optavia Diet as long as they fit within the healthy eating guidelines that were described previously in this article. The natural beauty of this dish is that you can mix up this salad as much as you like to personalize it to your tastes (i.e., adding cheese and Avocado). Ken's OPTAVIA Salad Dressing for 5&1 Plan. There is a vast selection of approved items from the Aldi stores. Pair your meal with diet lemonade, unsweet tea, diet soda or a cold bottled water. Baked Cinnamon Jicama "Apples". Want a cuisine with an extra kick? Please confirm where you would like your order shipped. Creamy Caesar: 1/2 tbsp. You'll hardly remember it's missing! OPTAVIA Snacks: 3 celery stalks. In essence, Optavia recommends that the diet consists of naturally-occurring proteins and fat such as meats, fish, and eggs. Optavia Tuna Salad is a light and healthy meal of tuna salad with celery, onion, mayonnaise, and green pepper. A food enthusiast. Higher carb veggies: peppers or broccoli. Quick, easy, delicious, and hearty, chicken cacciatore is a perfect comfort food option. This means that you have to be very careful that you are applying them correctly. A recipe is a list of ingredients you must use in the right order. Made right here in our kitchen to meet your dietary needs. Who doesnt love bowl recipes? They can be easily added to salads, sandwiches, and even as marinades for meat and vegetables. To accomplish this, the Optavia Diet works with your natural metabolism to increase protein and fiber intake through low-carb foods as well as fruits. Preheat oven to 400F. Ingredients 2 chicken breasts 1/2 cup of tomatoes 1/2 cup of cucumber 1/4 cup of red pepper 1/4 cup of green pepper 1/2 cup of lettuce 2 tablespoons of mayonnaise 2 tablespoons of olive oil Heat oil over medium high in a non-stick skillet and brown turkey, breaking it into smaller pieces as it cooks. These vegetables are categorized into higher, moderate, and lower carbohydrate sections as seen below. You can find a library of more than 200 plan-approved Lean & Green recipes on the OPTA VIA App, available for download in the App (Apple) and Google Play (Android) stores our go-to resource for our OPTA VIA Community and on Instagram and Facebook. As I mentioned earlier, were often told that salad dressings are the base of our salads. Set aside. Lean meats: chicken, turkey, beef, pork, fish, crab, lobster, scallops, Non-starchy vegetables: artichoke, asparagus, brussels sprouts, broccoli, carrots, cauliflower, celery, cucumber, eggplant, mushrooms, onions, peppers, salad greens, snap peas, tomatoes, and zucchini, Healthy fats: olive oil, olives, or avocados, Foods/desserts high in sugar and calories, Published checklists can be found in Google or our public search.