The Low-Carb/Nonfat Foods Chart

Black & White Lexi's awesome beach cartwheel - 2

Below are lists of forbidden and allowed Low-Carb/Nonfat meals.

Remember that, although these foods are filling, energizing, and weight loss promoting, you still need to eat slowly and mindfully and exercise portion control. You must keep starchy carbohydrates to fewer than 45 grams per meal.

Forbidden Low-Carb/Nonfat Meals

Allowed Low-Carb/Nonfat Meals

Allowed Low-Carb/Nonfat Meals

Beverages & Dairy

  • No cream, goat’s milk or coconut milk
  • Never any sweet wines or high-carb beers


  • No egg yolks

Oils & Nuts

  • No more than 1 tsp of oil, butter, nut butter, or any other type of fat with any meal/snack

  • wine, red or white, dry only (in moderation)
  • beer, low carb, light only (in moderation)


  • all vegetables, except potatoes
  • sweet potatoes (Keep to one medium sweet potato per E meal.)
  • carrots, both raw and cooked


  • all fruits in small quantities e.g.,1 apple, 1 orange, 1 slice of cantaloupe (high glycemic)
  • Fruits like bananas and watermelon should be kept to a minimum.
  • all berries in liberal quantities
  • all-fruit jellies with no added sweeteners


  • egg whites only—no yolks (carton egg whites and Egg Beaters also acceptable)


  • brown rice—¾ cup cooked serving
  • quinoa—¾ cup cooked serving
  • oatmeal—up to 1¼ cooked cup serving
  • teff
  • Trim Health Pancakes and Trim Healthy Pan Bread (See recipe in book)
  • homemade whole grain bread, sourdough, or dark rye—2 piece servings
  • store-bought sprouted bread – 2 piece servings
  • popcorn—4-5 cups of popped kernels*

Specialty Items

  • plan-approved whey protein or protein powder, e.g., Jay Robb and Swanson Premium Brand
  • unsweetened almond, flax or hemp milk
  • Glucomannan powder
  • Joseph’s pita bread or other all natural, healthy, low-carb bread
  • Dreamfields pasta or other low-carb pasta
  • konjac noodles


  • stevia—NuStevia Pure White Stevia Extract Powder, Truvia, or KAL and Swanson stevia drops
  • xylitol and erythritol
  • fat Free Reddi Wip (for use with desserts)

  • low or non-fat plain yogurt or Greek yogurt
  • low or non-fat plain kefir
  • low or non-fat cottage cheese
  • part skim ricotta cheese
  • skim mozzarella cheese (small amounts only)
  • reduced fat hard cheeses (small amounts only)
  • light Laughing Cow or Weight Watchers cheese wedges
  • low-fat sour cream
  • Ghee
  • Smart Balance or Earth Balance (in moderation)


Lean Meats

  • chicken breast
  • tuna packed in water
  • salmon (fillets or canned)
  • all other fish (not fried)
  • leaner cuts of bison, venison and grass fed beef
  • turkey breast
  • lean ground turkey or chicken (96%-99% lean)
  • lean deli meats (hormone- and antibiotic-free)



  • All beans and legumes including lentils and split peas—up to 1½ cooked cup cooked servings


  • Nut butters (1 tsp. servings)
  • Nuts (very small handful servings, basically a sprinkle size)
  • Defatted peanut flour (We recommend Protein Plus Peanut Flour and Byrd Mill Peanut Flour Dark 12%—1 Tbs. serving for use in desserts, sauces, and to stuff celery.)

Condiments & Baking Items

  • Reduced fat mayonnaise
  • Mustard
  • Horseradish sauce
  • All vinegars
  • Hot sauce
  • Reduced fat dressings (Keep fat grams to 4 or less and sugar low.)
  • Soy sauce/Braggs Liquid Aminos/Tamari
  • Chicken or beef broth or stock (free range)
  • Spices and seasonings (without fillers and sugars)
  • Unsweetened cocoa powder
  • Cold pressed oils (1-2 teaspoon servings)


One thought on “The Low-Carb/Nonfat Foods Chart

  1. This is an incomplete excerpt. You don’t start THM by doing the Fuel Cycle – you start by “freestyling”, just learning what is an S, an E, and a FP is, and only after having been on it for several months without losing weight would you start doing the Fuel Cycle.

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