Category 1
Lean Protein
(2-8 ounces)

Cooking Oil/Fats Category(1 tbsp)

Condiments
(5/2/Few Rule)

Category 1
Lean Protein
(2-8 ounces)

Category 2
Fibrous Carbs
(1/2 up to 1 cup)

Cooking Oil/Fats Category(1 tbsp)

Condiments
(5/2/Few Rule)

Category 7
(Shellfish)
(2-8 Ounces)

Cooking Oil/Fats Category(1 tbsp)

Condiments
(5/2/Few Rule)

Category 7
(Shellfish)
(2-8 Ounces)

Category 2
Fibrous Carbs
(1/2 up to 1 cup)

Cooking Oil/Fats Category(1 tbsp)

Condiments
(5/2/Few Rule)

Category 4
(Protein + Fat)
(2-6 Ounces)

Category 2
Fibrous Carbs
(1/2 up to 1 cup)

Condiments
(5/2/Few Rule)

Category 6
(Superfood)

Condiments
(5/2/Few Rule)

Category 6
(Superfood)

Category 2
Fibrous Carbs
(1/2 up to 1 cup)

Condiments
(5/2/Few Rule)

Category 1
Lean Protein
(2-8 ounces)

Category 2
Fibrous Carbs
(1/2 up to 1 cup)

Category 3
Complex
Carbohydrate
(1/4 cup up to 1/2 cup)

Condiments
(5/2/Few Rule)

Category 1
Lean Protein
(2-8 ounces)

Category 2
Fibrous Carbs
(1/2 up to 1 cup)

Category 5
(Fruit)

Condiments
(5/2/Few Rule)

Category
2 Breads
(Less is Best)

Approved
Sweeteners
(To preference)

Approved
Beverages
(As needed)

Cheese
(Condiment up to
100 calories)

Lean Protein Milk
(8 Up to 16 Ounces)

Breadings and
Flours
(Lightly breaded)

Cereals
(1 up to 1.5 Cups)

Condiments
(5/2/Few Rule)

Restaurants (Keep at 300-500 Calories)

Video

Rules