OPTAVIA Condiment List

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Condiment ListCondiment Recommendations:Use condiments to add flavor and zest to your meals, just remember that theycontribute to overall carbohydrate intake. We recommend reading food labels forcarbohydrate information and controlling condiment portions for optimal results.A condiment serving should contain no more than 1 gram of carbohydrate perserving. You can have up to 3 condiment servings per lean and green meal perday on all plans.Fresh HerbsBasil (whole leaves): 1 cupBasil (chopped): ½ cupCapers: 2 TbspChives (chopped): ¼ cupCilantro: 1 cupDill weed: 1 cupGarlic (minced): 1 tspGarlic (whole): 1 cloveGinger root: 2 tspLemongrass: 2 tspParsley: ¼ cupPeppermint: ¼ cupRosemary: 2 TbspSage: 2 TbspSpearmint: 2 TbspThyme: 1 TbspDried Herbs & SpicesAllspice: ½ tspAnise seed: ½ tspBasil (whole leaves): 2 tspBasil (ground): 1 tspBay leaf: 2 tspCaraway seed: ½ tspCardamom: ½ tspCayenne pepper: ½ tspCelery seed: 1 tspChili powder: ½ tspCilantro: 1 TbspCinnamon: ½ tspCloves (whole): 1 tspCloves (ground): ½ tspCoriander seed: 1 tspCrushed red pepper: ½ tspCumin seed (whole or ground): 1 tspCurry powder: ½ tspDill seed: ½ tspDill weed: 1 tspFennel seed: ½ tspFenugreek seed: ¼ tspGarlic powder: ½ tspGinger (ground): ½ tspMace: 1 tspMarjoram: 2 tspMustard seed (ground): 1 tspNutmeg: ½ tspOnion powder: ½ tspOregano (whole leaves): 1 tspOregano (ground): ½ tspPaprika: ½ tspParsley: 1 TbspPepper: ½ tspPoppy seed: 1 tspPoultry seasoning: 1 tspPumpkin pie spice: ½ tspRosemary: 1 tspSaffron: 1 tspSage: 2 tspSalt: ¼ tspSavory: 1 tspSpearmint: 1 TbspSpice mixes: ½ tspTarragon (whole leaves): 1 TbspTarragon (ground): 1 tspThyme (whole leaves or ground): 1 tspTurmeric: ½ tspSauces & SyrupsBarbecue sauce (regular): ½ tspBarbecue sauce (sugar-free): 1 TbspCatsup (regular): ½ tspCatsup (reduced sugar): 1 TbspCocktail sauce (regular): ½ tspFish sauce: 1 TbspHoney mustard sauce: ½ tspHorseradish: 1 tspHot sauce: 2 TbspMustard (dijon): 1 tspMustard (yellow): 1 TbspOyster sauce: 1 tspSalsa (tomato): 1 Tbsp 2019 OPTAVIA LLC. All Rights Reserved.Soy sauce(regular or low sodium): 1 TbspSriracha: 1 tspSteak sauce: 1 tspSweet and sour sauce: ½ tspSyrups/flavorings (sugar-free Torani andWalden Farms, Inc. ): 2 TbspTeriyaki sauce: 1 tspTomato paste: 1 tspVinegar (cider, white, wine): ¼ cupVinegar (balsamic): 1 tspWasabi: ½ tspWorcestershire sauce: ½ tspOPTAVIA DOC Condiment-List 01222019

Dairy, Cheese & Milk SubstitutesButter Buds : ½ tspCheese – blue, feta, parmesan(regular): 1 TbspCheese – blue, feta, parmesan(reduced-fat): 2 TbspCream cheese (regular): ½ TbspCream cheese (light): 1 TbspCream substitute (liquid orpowdered, regular): ½ tspCream substitute (liquid orpowdered, sugar-free): 1 tspGreek yogurt (plain,nonfator low-fat): 2 TbspSour Cream(regular or light): 1 TbspThe Laughing Cow SpreadableCheese: 1 wedgeWhipped Topping(Cool Whip ): 1 TbspWhipped Topping (pressurized,Reddi-whip ): 2TbspMilks:Almond (refrigerated,unsweetened originalor unsweetened vanilla): 1 cupCashew (refrigerated,unsweetened original orunsweetened vanilla): 1 cupCoconut (canned, regular): 1 TbspCoconut (canned, light): 2 TbspCoconut (refrigerated,unsweetened original orunsweetened vanilla): ½ cupCow’s (unflavored): 1 TbspRice (unsweetened): 1 TbspSoy (unsweetened): 2 TbspBaking & Cooking IngredientsAlmond flour: 2 tspBaker’s yeast: ½ tspBaking powder: ½ tspBaking soda: 1 tspBouillon: 1 cubeBroth or stock: 1 3 cup – 1 cup(varies based on brand and flavor –use serving size for 1 g carb or less)Bran – wheat, rice, corn: ½ tspCocoa powder (unsweetened):1 tspCoconut (shredded,unsweetened): 2 tspCooking oil spray (Pam ):10, ¼ second spraysCornmeal: ½ tspCream of tartar: ½ tspExtracts: 1 tspImitation butter: 10 spraysLemon or lime juice: 2 tspLemon or lime zest: 1 TbspLiquid egg substitute: 3 TbspNutritional yeast (small flakes): 1 tspNutritional yeast (large flakes): 2 tspOnion (chopped): 1 TbspPine nuts: 1 8 ounce ( 20 kernels)Ranch dressing mix: ½ tspSeaweed (dried): 1 TbspSeaweed (fresh): 2 TbspSeeds:Chia: ½ tspHemp: 1 tspFlax (whole or ground): 1 tspPoppy: 1 tspPumpkin: 1 tspSesame: 1 tspSunflower (kernel only): 1 tspSlivered almonds: 2 tspWheat germ: ½ tspFlavor EnhancersCalorie-free sweetener: 1 packetCrystal Light “On the Go”sticks: ½ packetLiquid stevia: 5 dropsMio : ½ tspMonk Fruit In The Raw Sweetener: 1 packet 2019 OPTAVIA LLC. All Rights Reserved.Stevia In The Raw Sweetener: 1 packetTrue Lemon or True Lime : 1 packetTruvia : 1 3 packetOPTAVIA DOC Condiment-List 01222019

Healthy Fats ListMonounsaturated and polyunsaturated fats are considered to be more beneficialto your health than saturated fats. We recommend choosing the majorityof your healthy fat servings from those two categories. A healthy fat servingshould contain about 5 grams of fat and less than 5 grams of carbohydrate. Thefollowing healthy fats meet the guidelines for one healthy fat serving.Monounsaturated FatsAlmond flour: 1 ½ TbspAvocado: 1 ½ ozGuacamole: 2 TbspMilks:Almond (refrigerated, unsweetened original orunsweetened vanilla): 2 cupsCashew (refrigerated, unsweetened original orunsweetened vanilla): 2 cupsOlives: 5 - 10 black or green olivesOils:Avocado: 1 tspCanola: 1 tspOlive: 1 tspPeanut: 1 tspNuts:Almonds: 1 3 oz ( 8 pieces)Brazil nuts: 1 3 oz ( 2 pieces)Cashews: 1 3 oz ( 6 pieces)Hazelnuts: 1 3 oz ( 6 pieces)Macadamia: 1 3 oz ( 3 pieces)Peanuts: 1 3 oz ( 12 pieces)Pecans: 1 3 oz ( 5 halves)Pistachios: 1 3 oz ( 18 pieces)Pesto: 1 TbspSeeds:Sesame Seeds: 1 TbspPolyunsaturated FatsMargarine (regular): ½ TbspMargarine (reduced-fat): 1 TbspMayonnaise (regular): ½ TbspMayonnaise (light): 1 ½ TbspMayonnaise (reduced-fat with olive oil): 1 TbspNuts:Pine: 1 3 oz ( 55 kernels)Walnuts: 1 3 oz ( 4 halves)Oil:Flaxseed: 1 tspGrapeseed: 1 tspSafflower: 1 tspSesame: 1 tspSoybean: 1 tspSeeds:Chia: 1 TbspFlax (ground): 2 TbspFlax (whole): 1 TbspHemp: 1 TbspPoppy: 1 TbspPumpkin: 1 TbspSunflower (kernel only): 1 Tbsp 2019 OPTAVIA LLC. All Rights Reserved.OPTAVIA DOC Condiment-List 01222019

Saturated FatsButter: ½ TbspCoconut (shredded, unsweetened): 1 ½ TbspCream (half & half): 3 TbspCream cheese (regular): 1 TbspCream cheese (low-fat): 2 TbspMilks:Coconut (canned, regular): 2 TbspCoconut (canned, light): ¼ cupCoconut (refrigerated, unsweetened original orunsweetened vanilla): 1 cupSour cream: 2 TbspThe Laughing Cow Spreadable Cheese Original Swiss: 1 wedgeSaladDressingsAnnie’s Naturals1 TBSP2 TBSP· Goddess· Organic Cowgirl Ranch· Organic RoastedGarlic Vinaigrette· Organic Green Goddess· Organic Goddess· Organic French· Organic Caesar· Organic Balsamic· Organic Asian Sesame· Cowgirl Ranch· Balsamic Vinaigrette· Woodstock· Lemon & ChiveVinaigrette· Tuscany Italian· Artichoke Parmesan· Organic Smoky Tomato1 TBSPHiddenValley ······2 TBSPAvocado RanchCucumber RanchSweet Chili RanchRoasted Garlic RanchFiesta Salsa RanchCracked PeppercornRanch· Simply RanchCucumber Basil· Simply RanchClassic Ranch· Simply Ranch Chili Lime 2019 OPTAVIA LLC. All Rights Reserved.· Roasted Red Pepper· Lite Goddess· Buttermilk Ranch Light· Cucumber Ranch Light· Fiesta Salsa RanchLight· Original RanchHomestyle Light· Greek YogurtSpinach & Feta· Greek YogurtLemon Garlic· Greek Yogurt Ranch· Greek YogurtCucumber DillOPTAVIA DOC Condiment-List 01222019

SaladDressingsKen’s 1 TBSP2 TBSP······Balsamic VinaigretteCreamy FrenchGreekHoney MustardItalianRed Wine Vinegar &Olive Oil· Three Cheese Italian· Chef’s Reserve French· Chef’s Reserve Italian· Light OptionsBalsamic Vinaigrette1 TBSPKraft ·········2 TBSPButtermilk RanchRed Wine VinaigrettePeppercorn RanchClassic RanchClassic CaesarRoka Blue CheeseRanch with BaconCucumber RanchThousand Island······1 TBSPNewman’sOwn Balsamic VinaigretteGreek VinaigretteHoney FrenchParmesan & RoastedGarlic· Three CheeseBalsamic Vinaigrette··Wishbone 2 TBSP···········Sun Dried TomatoTuscan House ItalianGreek VinaigretteZesty Lime VinaigretteCaesar VinaigretteZesty Italian····Lime Lite VinaigretteLite CaesarLite ItalianLite Red WineVinegar & Olive Oil1 TBSP2 TBSPHouse ItalianCreamy ItalianSpicy CaesarSouth of the BorderRanchThousand IslandSweet & Spicy HoneyMustardSweet & Spicy FrenchDeluxe FrenchCreamy Italian· Mediterranean Italian· Bruschetta Italian· Balsamic ItalianVinaigrette· Romano BasilVinaigrette· Olive Oil Vinaigrette· Greek Vinaigrette· Balsamic Vinaigrette· Light Thousand Island· Light Ranch· Light ParmesanPeppercorn Ranch· Light Creamy Caesar· Light Buffalo Ranch· Light Blue Cheese 2019 OPTAVIA LLC. All Rights Reserved.OPTAVIA DOC Condiment-List 01222019

serving. You can have up to 3 condiment servings per lean and green meal per day on all plans. Fresh Herbs Basil (whole leaves): 1 cup Basil (chopped): ½ cup Capers: 2 Tbsp Chives (chopped): ¼ cup Cilantro: 1 cup Dill weed: 1 cup Garlic (minced): 1 tsp Garlic (whole): 1 clove Ginger root: 2 tsp Lemongrass: 2 tsp Parsley: ¼ cup Peppermint: ¼ cup

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