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)



THM “Fuel Pull” Foods Chart

smoothie photo

A Fuel Pull (“FP”) day is low in carbohydrates and low in fats. Consequently, they are naturally low calories days. They utilize the body’s own body fat for fuel since they do not contain a primary dietary fuel.

The FP meals are intended for days 4, 5, 11 and 12 of the initial THM weight loss cycle and for any days that you want to push weight loss into a higher gear. However, Serene and Pearl caution readers not to eat Fuel Pull meals for more than two solid days in a row.

Fuel Pull Foods Chart

Forbidden Foods Allowed Foods Allowed Foods

  • No cream, fatty milk, or coconut milk

Fruits & Vegetables

  • No fruit, except berries
  • No potatoes
  • No sweet potatoes
  • No bananas

Grains & Legumes

  • No processed grains
  • No high-glycemic grains
  • No legumes, except for de-fatted peanut flour

  • 0% Greek yogurt
  • 1% Cottage cheese
  • Carton egg whites or Egg Beaters
  • Whey protein (Swanson Premium or Jay Robb)
  • Nonfat cream cheese
  • Laughing Cow or Weight Watchers light cheese wedges


  • Almond, flax milk or hemp milk, unsweetened
  • Fat Stripping Frappa (recipe in book)
  • Glucommannan smoothie
  • Coffee – black or with nut/seed milk
  • Any FP smoothie with berries or cocoa powder and glucomannan powder


  • Avocado (in moderation)
  • Non-Starchy Vegetables
  • Cabbage
  • Carrots (one small raw per meal)
  • Cauliflower (for making “Fotato Soup” – in book)
  • Celery
  • Cucumber
  • Leafy Greens
  • Red bell pepper
  • Sauerkraut –the “real” kind
  • Tomatoes


  • Berries
  • All-fruit jams


  • Fat free Reddi Wip
  • Glucomannan powder for making puddings and smoothies
  • Muffin in a bowl (recipe in book)

  • Chicken breast (3 oz)
  • Chicken sausage
  • Fat free chicken broth (base to most Fuel Pull sauces and soups)
  • Fat free chicken soup
  • Grilled tilapia
  • Lean steak strips (3 oz)
  • Lean turkey or chicken breast
  • Light Progresso soups
  • Salmon burger
  • Tuna
  • Turkey pepperoni
  • Turkey bacon


  • Mayonnaise, low calorie, low carb

Grains (or grain substitutes)

  • Oats (allowed after the initial 2-week weight loss cycle is complete)
  • Oat fiber –not oat bran (from
  • Wasa crackers
  • Coconut flour
  • GG crisp bread crackers
  • Shirataki, Miracle or Konjac Noodles
  • Kelp noodles
  • Protein-Plus Peanut Flour, defatted (from
  • Wasa Crackers
  • GG Crisp bread crackers
  • Joseph’s pitas & crackers
  • Psyllium husk powder


  • Avocado (in moderation)
  • Nuts & seeds (in moderation)
  • Use oils very sparingly, such as in a spray form for cooking.


Julie’s No-Bake High-Protein, High-Energy Cookie Dough Balls – THM E recipe?

THM Update: I have discovered that these energy balls, although super tasty and healthy, are not conducive to weight loss, so I added my notes to the recipe to make it more “E” recipe friendly. However, I have not yet experimented with the recipe and these “E” ingredients, so try it at your own risk!

Okay, for those of you who follow me for my writing blogs, you’re going to find this post a bit strange. However, quite a people still read my health- and nutrition-related stuff, so here’s something for my low carb, high protein health nut friends. I’m always surprised by how many people ask me for this recipe, so here it is…again! (And I don’t mind posting it for y’all.)
See, they kinda look like raw cookie dough balls. Kinda taste like ’em too. (Yummy!) You can see they’re a little greenish, though. That’s due to all the seaweed and powdered green vegetables I put in them. Don’t worry; you can’t taste all that stuff.

Photo: For those of you who ask about the high energy protein balls I make... Here's a photo of a bag of them.

Julie’s No-Bake High Protein Energy Balls

Makes around 60 one-ounce balls (approximately 85 calories per ball)

Ingredients: (Note: Use live, organic ingredients whenever possible.)

1.            4 cups organic rolled oats *THM and Sally Fallon would advise you to soak these in water and a little yogurt or kefir overnight.

2.            1 cup oat bran *THM would advise the use of oat fiber or maybe psyllium husks, but I haven’t tried these yet.

3.            ½ cup protein powder (dried egg whites, brown rice protein, hemp protein for “E”)

4.            1 cup of raisins (or dates, prunes or other chopped, dried fruit)

5.            2 cups finely ground, unsweetened coconut Use *Delete this ingredient to make it an E treat.

6.            4 cups ground nuts of any kind you want

7.            2 cups ground flaxseed

8.            1 cup powdered milk (I use either organic nonfat milk or dried organic coconut milk.)

9.            1 cup ground sunflower seeds (of other seeds, like pine nuts, sesames, pumpkin, etc.)

10.          1/2 to 1 cup well-ground dried herbs (I use my coffee grinder to grind up the following: spirulina, chlorella, aloe vera, alfalfa, acai berries, astragalus, bee pollen, beet root, blueberry leaves, dandelion, Echinacea, goji berries, kale, kelp, spinach, etc.)

11.          1 cup honey (Buying local honey helps to prevent some seasonal allergies.) *Use Truvia or xylitol to make this an E treat.

12.          ½ cup maple syrup (or agave nectar or other sweetener of your choice) *Use Truvia or xylitol to make this an E treat.

13.          1+ cup of nut butter (I usually use a combination of peanut and almond butters.)

14.          ½ cup coconut oil *Delete this to make it an E treat, but I don’t yet know what to replace it with to make it fit THM.

15.          1-2 cups dark chocolate chips *Change these to shavings of unsweetened baking chocolate to make it an E treat.


Prep Time: 30 mins

  • Mix together the first 10 ingredients.
  • In medium pot, heat the honey and maple syrup on the stove. Do not boil.
  • Add nut butter and coconut oil.
  • Cool to a little warmer than room temperature. (If the liquid is too hot it will kill any of your live ingredients.)
  • Pour the liquid mixture over the dried ingredients and mix together thoroughly. Using your hands is often the best way. The “dough” should be about the consistency of cookie dough—not too wet, not too dry. Add more nut butter and honey if it’s too dry; add more of a dry ingredient, like more powdered, ground herbs.
  • Add the chocolate chips and mix thoroughly.
  • Shape into 1-ounce balls, place in a container and freeze. (Eat thawed or frozen. Both are good.)
  • I roughly estimate that each ball is equivalent to about half of an EAS protein bar; one EAS bar is approximately two ounces and 170 calories.