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Nuts and Treats
Peanuts
Sugar-free nut butters
Dark chocolate
(85% and above)
Almond flour
Coconut flour
Gluten-free grains
Amaranth
Arrowroot
Buckwheat
Bran
Gluten-free pasta
Millet
Oats
Popcorn
Quinoa
Rice
Sorgum
Tapioca
Teff
YELLOW LIST FOODS
Foods on the Yellow List offer multiple health benefits but may hinder your weight
loss journey if consumed without restriction. Thus, foods on this list are meant to
be enjoyed in moderation.
Fruits
Apples
Apricots
Bananas
Blueberries
Blackberries
Cherries
Clementines
Fresh figs
Grapes
Guava
Jackfruit
Kiwi
Mangoes
Nectarines
Orange
Papaya
Pears
Peaches
Persimmon
Pineapple
Plantain
Plums
Pomegranates
Raspberries
Starfruit
Smoothies and vegetable juices
Fruit and yogurt smoothies
(without frozen yogurt or ice cream)
Vegetable juices
(without added fruit juice)
Fermented foods
Water kefir
Kombucha
Legumes and Pulses
All legumes
Alfafa
Beans
Chickpeas
Lentils
Flours
Corn
Chickpea
Maize meal
Pea
Polenta
Rice
Vegetables
Beetroot
Butternut squash
Baby corn
Carrots
Calabash
Cassava
Celeriac
Corn
Edamame
Golden beets
Parsnips
Peas
Potatoes
Pumpkins
Rutabagas
Spaghetti squash
Sweet potatoes
Treats and chocolate
Dark chocolate (80% and below)
Dried fruit
Honey
Pure maple syrup
Dairy
Milk
Milk substitutes
Cottage cheese
Cream cheese
Full fat yogurt
Sour cream
Strawberries
Tangerines
Watermelon
LIGHT RED LIST FOODS
You should hardly ever consume foods on this list.
