Dairy
Cheese
- RF shredded cheese: Sargento, Kraft, Weight Watchers
- RF/low-calorie slices: Sargento (regular and Ultra Thin), Kraft (regular and Slim Cut), Weight Watchers
- RF cheese snacks with 100 calories or less: Mini Babybel, Cabot Serious Snacking, Jarlsberg Minis
- Light string cheese: Frigo, Sargento, Weight Watchers
- RF crumbled feta cheese: Athenos
- The Laughing Cow Light cheese wedges
- RF cream cheese in a tub: Philadelphia
- LF or light (not part-skim) ricotta cheese: Frigo, Galbani
- LF cottage cheese with & without fruit: Knudsen/Breakstone’s On the Go!/Snack Size & Doubles, Fiber One, Friendship Fit to Go 1%
- Almond cheese & soy cheese (low in fat): Lisanatti Foods, Go Veggie
- Grated Parmesan cheese
- Elli Quark (yummy yogurt alternative)
Yogurt
- FF yogurt: Yoplait Light, Dannon Light & Fit
- FF & RF Greek yogurt with & without fruit: Fage; Chobani (check out Simply 100); Oikos; Yoplait (Greek 100, Greek 100 Whips!, and more); Dannon Light & Fit Greek
- Yogurt with crunchy toppings: YoCrunch (Cereal Bowl, YOPA!), Chobani Flips
- Yogurt with oats and/or seeds: Yoplait Plenti, Chobani Oats
Egg Products
- FF liquid egg substitute: Egg Beaters Original, Better’n Eggs, Nulaid ReddiEgg
- Liquid egg whites: AllWhites, Egg Beaters 100% Egg Whites
- Eggs (for hard-boiled whites and more)
Milk, Milk Swaps & Creamers
- FF dairy milk
- Unsweetened almond milk (refrigerated & shelf-stable): Blue Diamond Almond Breeze, So Delicious Dairy Free, Silk
- Unsweetened cashew milk (refrigerated & shelf-stable): Blue Diamond Almond Breeze (almond-cashew blend), Silk, So Delicious Dairy Free
- Light vanilla soymilk (refrigerated): 8th Continent, Silk
- Unsweetened coconut milk beverage (refrigerated & shelf-stable): So Delicious Dairy Free, Blue Diamond Almond Coconut Breeze (almond milk and coconut milk blend), Silk
- Low-calorie non-dairy liquid creamer: Coffee-mate Natural Bliss, So Delicious Dairy Free Original Coconut Milk Creamer
Sour Cream & Butter
- Light sour cream
- Light buttery spread & light butter in a tub: I Can’t Believe It’s Not Butter Light!, Brummel & Brown, Land O’Lakes, Smart Balance
Cereal
Cold Cereal
- High-fiber bran cereal: Fiber One Original, All Bran Original, Nature’s Path SmartBran
- Puffed rice, wheat & corn: Kashi 7 Whole Grain Puffs, Kix
- Other cereals with about 150 calories & 4 grams of fiber per cup: Kashi Heart to Heart Warm Cinnamon Oat Cereal, Kashi Simply Maize, Fiber One (all varieties), Barbara’s Puffins, Multi-Grain Cheerios (both Peanut Butter & Dark Chocolate Crunch), Cheerios + Ancient Grains
Hot Cereal
- Old-fashioned oats: Quaker
- Instant oatmeal packets: Quaker (classic, Protein, and Steel Cut Quick 3 Minute), Kashi, Nature’s Path Organic, BetterOats (including Oat Fit)
- Pacific Organic Unsweetened Steel-Cut Oatmeal (ready-made)
Meat & Seafood
Poultry
- Boneless skinless chicken breast & turkey breast (both raw and ready to eat): Tyson Grilled & Ready, Applegate Naturals
- Lean chicken burgers: Weight Watchers (frozen), Al Fresco (refrigerated & frozen)
- Fully cooked chicken sausage (refrigerated): Al Fresco, Applegate Organics
- Al Fresco All Natural Chicken Meatballs (refrigerated & frozen)
- Lean ground turkey (7% fat or less)
- Lean turkey burger patties (refrigerated & frozen)
- Turkey pepperoni: Hormel, Applegate Naturals Uncured Mini
- Turkey sausage patties: Jimmy Dean
Beef
- Extra-lean ground beef (4% fat or less): Laura’s Lean Beef
- Extra-lean & lean steak (top round, top sirloin, strip, tenderloin, t-bone & shoulder)
Pork
- Extra-lean & lean pork (tenderloin, top loin chops, top loin roast, center loin chops, center rib chops & sirloin roast)
Bacon
- Center-cut bacon or turkey bacon: Oscar Mayer, Hormel, Jennie-O, Applegate Naturals & Organics
- Precooked real crumbled bacon: Oscar Mayer, Hormel
- Oscar Mayer Turkey Bacon Bits
Packaged & Deli Meats
- Extra-lean turkey breast, chicken breast, ham & roast beef slices (look for lower-sodium): Boar’s Head, Oscar Mayer (Selects Natural), Applegate Naturals, Butterball, Healthy Ones, Sara Lee, Laura’s Lean
- Extra-lean & lean hot dogs: Hoffy Extra Lean, Hebrew National 97% FF, Ball Park (Lean, Smoked White Turkey, Applewood Smoked Chicken Franks)
Seafood (fresh & frozen)
- Tilapia, tuna, cod, sea bass & other lean fish
- Shrimp
- Crab: Chicken of the Sea Lump Crabmeat, Trade Winds, MeTompkin
- Imitation crabmeat
- Gorton’s Smart & Crunchy Breaded Fish Products
Shelf-Stable Seafood & Other Proteins
- Canned & pouched albacore tuna (packed in water)
- Canned & pouched boneless & skinless pink salmon (packed in water)
- Pouched seasoned tuna & tuna salad: StarKist (Tuna Creations, Kid’s Creations, Ready-to-Eat Tuna Salad, Gourmet Selects Pouches)
- StarKist Salmon Creations
Meat Substitutes
- Frozen meatless hamburger-style patties: Boca Original Vegan, Amy’s Bistro, MorningStar Farms Grillers Original, Gardein The Ultimate Beefless Burger
- Frozen meatless veggie-burger patties: Gardenburger, Boca, Amy’s, MorningStar Farms, Dr. Praeger’s
- Frozen ground-beef-style soy crumbles: Boca Meatless Ground Crumbles, MorningStar Farms Meal Starters Grillers Recipe Crumbles (and Chipotle Black Bean Crumbles), Gardein Beefless Ground
- Meatless meatballs (frozen): Nate’s, MorningStar Farms, Amy’s
- Faux grilled chicken (frozen & refrigerated): MorningStar Farms, Lightlife, Beyond Meat
- Frozen meatless sausage: MorningStar Farms Original Sausage Patties
- Meatless Buffalo wings (frozen & refrigerated): MorningStar Farms, Lightlife, Gardein
- Gardein Sizzling Szechuan Beefless Strips (frozen)
- Lightlife Fakin’ Bacon Organic Smoky Tempeh Strips (refrigerated)
Produce
Fresh Fruits & Vegetables
Choose your favorites!
Bagged Produce
- Lettuce mixes
- Broccoli cole slaw
- Green Giant Fresh Cauliflower Crumbles
Frozen Vegetables
- Stir-fry veggies
- Cauliflower & broccoli florets
- Steam-in-the-bag veggies: Birds Eye, Green Giant
- Birds Eye Recipe Ready Frozen Vegetables (major timesaver!)
- Birds Eye Steamfresh Flavor Full (Buffalo Cauliflower!)
- Trader Joe’s Organic Riced Cauliflower
- Frozen sweet corn kernels
Frozen Fruit (NSA)
- Strawberries
- Dark sweet cherries
- Mixed berries
- Mango chunks
- Peach slices
Canned & Jarred Foods
Fruit & Veggies
- Pineapple packed in juice
- Mandarin orange segments packed in juice
- Peach slices packed in juice
- NSA applesauce
- Pure pumpkin: Libby’s 100%
- Crushed tomatoes (sauce swap!)
- More tomatoes (diced, stewed, seasoned, etc.)
- Pickles (refrigerated & shelf-stable)
Soup
- Low-calorie soups: Amy’s (Chunky Tomato Bisque! Light in Sodium varieties!), Progresso Light, Campbell’s Healthy Request & Soup on the Go (check stats), Pacific Foods
- LF turkey & veggie chili: Amy’s Organic Medium Black Bean, Hormel, Health Valley
- FF chicken, beef & vegetable broth (look for low-sodium)
Beans
- Black beans
- Red kidney beans
- Cannellini (white kidney) beans
- Garbanzo beans (chickpeas)
- FF & LF refried beans
Packaged Snacks
Crackers, Chips & Other Crunchy Snacks
- Crackers with fiber (especially flatbread-style): Ryvita, Wasa, Doctor Kracker, Old London Melba Toast & Snacks, Van’s Gluten Free Baked Crackers
- RF baked & popped chips: Popchips, Quaker Popped, Kettle Brand Baked Potato Chips, Lay’s Oven Baked, Cape Cod 40% RF/Less Fat, Special K Popcorn Chips & Cracker Chips, Crunchmaster Popped Edamame Chips
- LF baked & popped tortilla chips: Guiltless Gourmet Baked Tortilla Chips, Tostitos Oven Baked Scoops!
- Chickpea snacks: The Good Bean, Saffron Road, Biena
- Enlightened The Good-For-You Crisp Roasted Broad Beans
- Seaweed snacks: GimMe All Natural, Annie Chun
- Ready-to-eat light popcorn: Smartfood Delight, Cape Cod Naturally Simple, Popcorn Indiana Fit Popcorn
- Freeze-dried fruit: Just Tomatoes, Etc!, The Funky Monkey, Crispy Green, Sensible Foods
Portion-Savvy Sweet Treats
- Lollipops & hard candy: Dum Dums, Tootsie Pops, Jolly Rancher
- Cookies: Nonni’s Biscotti (Salted Caramel!) and THINaddictives
Snack Bars
- Cereal bars & chewy granola bars: Quaker, Fiber One, Special K, Kashi, Soyjoy, Corazonas HeartBar Oatmeal Square Minis
- “Mini-meal” bars: Kind, Luna (especially Protein!), Larabar, Lite Perfect Bar (refrigerated), Corazonas HeartBar Oatmeal Squares, Quest Bars
Nuts & Seeds
- Pistachios in the shell: Wonderful
- Almonds (whole & sliced): Blue Diamond (try 100-calorie packs and flavored varieties like Sea Salt Dark Chocolate), Emerald 100-calorie packs, Wonderful
- Chia seeds
Jerky & Other Meat Snacks
- Beef, chicken, turkey, pork & meatless jerky: Jack Link’s, Tillamook Country Smoker, Oberto, Krave, Primal Spirit Foods
- Jennie-O All Natural Turkey Breast Sticks (refrigerated)
- Hillshire Snacking Grilled Chicken Bites (refrigerated)
Bread
- Light bread slices: Weight Watchers, Nature’s Own 40 Calories & Double Fiber, Arnold Bakery Light Bread, Sara Lee 45 Calories & Delightful, Pepperidge Farm Light Style & Very Thin, Fiber One
- 100-calorie flat sandwich buns: Arnold/Brownberry/Oroweat Sandwich Thins, Pepperidge Farm Deli Flats, Nature’s Own Sandwich Rounds
- Light English muffins: Thomas’ (Double Protein & High Fiber)
- High-fiber pitas: Western Bagel Alternative
- Large high-fiber flour tortillas with about 110 calories each: La Tortilla Factory (Smart & Delicious Low Carb High Fiber, 100 Calorie), Mission Fajita Carb Balance, Tumaro’s (Low-in-Carb, New York Deli-Style, Mexican Style)
- Light high-fiber flatbreads: Flatout (Hungry Girl Foldits, Light, ProteinUP CarbDown, Pinwheel Lavash, Thin Crust Artisan Pizza, Gluten Free)
- 6-inch corn tortillas
- Corn taco shells (flat-bottomed)
- Light & thin bagels: Western Bagel Alternative 2.0, Weight Watchers, Thomas’ Bagel Thins, Pepperidge Farm Bagel Flats
Frozen Meals & Meal Starters
- LF waffles: Eggo Nutri-Grain LF, Van’s Lite
- Breakfast sandwiches, bowls, wraps & more: Weight Watchers Smart Ones, Jimmy Dean Delights Breakfast Sandwiches & Bowls, Special K Flatbread Breakfast Sandwiches, Cedarlane Egg White Omelettes & Frittatas, Amy’s Hot Cereal Bowls, EVOL Lean & Fit
- Burritos & wraps: Amy’s, Cedarlane, EVOL, Red’s
- Pizzas (multi-serving & single-serving): Hungry Girl Originals (click to locate!), Kashi, Amy’s (Light & Lean), Lean Cuisine, Weight Watchers Smart Ones, Better4U, MorningStar Farms
- Classic entrees: Kashi, Healthy Choice (Steamers), Lean Cuisine, Cedarlane, Amy’s (Light & Lean), MorningStar Farms, Lightlife, EVOL
- Garden Lites (Souffles & more)
- Low-calorie soups: Tabatchnick
- LF veggie chili: Tabatchnick
Ice Cream, Frozen Desserts & Dessert Ingredients
- Light ice cream cartons: Dreyer’s/Edy’s Slow Churned, Halo Top All Natural, Arctic Zero
- Portion-controlled light ice cream: Dreyer’s/Edy’s Slow Churned, Weight Watchers
- Frozen yogurt: Dreyer’s/Edy’s Slow Churned Yogurt Blends, Stonyfield Organic Frozen Nonfat & Low Fat Yogurt, Healthy Choice Greek Frozen Yogurt
- Yasso Frozen Greek Yogurt bars (Sea Salt Caramel! Chocolate Fudge!)
- So Delicious Dairy Free Almond & Coconut Milk Frozen Desserts (including Minis)
- Enlightened The Good-For-You Ice Cream
- JC’s Nudies
- LF fudge bars: Healthy Choice Premium, Weight Watchers Giant, Skinny Cow, NSA & LF Fudgsicles
- Fruit bars: Blue Bunny FrozFruit, Fruitfull Juice Bars, Nestlé Outshine (try Fruit & Veggie), Fruttare (plus Fruit & Milk bars), Chloe’s Soft Serve
- All-Natural GoodPop
- Mini fillo shells: Athens
- Frozen whipped topping: Truwhip (Original or Skinny), So Delicious CocoWhip!
- Dole Strawberry, Banana, and Pineapple Dippers
Sauces, Salad Dressing & Condiments
- Light & LF salad dressings: Newman’s Own Lite (Sesame Ginger!), Wish-Bone Light, Bolthouse Farms (esp. yogurt dressings), Kraft Light, Litehouse Lite & Opa, Margie’s, Marzetti Simply Dressed & Light
- Vinegar (balsamic, rice, seasoned rice, red wine, white wine, cider): Nakano Seasoned Rice Vinegars (Mango!), Pompeian (Jalapeño!)
- BBQ sauce (with 45 calories or less per 2-tbsp. serving): Stubb’s
- Light mayonnaise
- Hellmann’s/Best Foods Dijonnaise
- Mustard (honey, Dijon, spicy brown, yellow, and fun flavors like the ones by French’s!)
- Ketchup: Heinz (Real Jalapeño, No Salt, Reduced Sugar, Organic, Simply, Balsamic Vinegar)
- Hot sauces: Frank’s RedHot Original, Tabasco
- RF peanut butter: Jif RF, Skippy RF Creamy & RF Super Chunk
- Justin’s Nut Butters (portion-controlled packs)
- Powdered peanut butter: Jif, Just Great Stuff, PB2
- Low-sugar fruit preserves & jam: Smucker’s Low Sugar
- Marinades (30 calories or less per tbsp.): Lawry’s, Mrs. Dash, Margie’s
- LF marinara, pasta & pizza sauce: Classico, Dei Fratelli
- Salsa: La Victoria, Pace, Newman’s Own
- Hummus: Eat Well Embrace Life (esp. Other Bean varieties like Zesty Sriracha Carrot!), Tribe Swirl
- Single-serving guacamole: Wholly Guacamole Minis, GoodFoods Tableside Greek Yogurt Guacamole
- Reduced-sodium/lite soy sauce
- Slawsa
Beverages
- Spring water
- Flavored water (check calories & servings per container): Nestlé Pure Life Water, V8 Infused Water, Vitaminwater Zero, 0 Calories SoBe Lifewater
- WTRMLN WTR Cold-Pressed Juiced Watermelon
- Low-calorie & light juice beverages: Diet V8 Splash, V8 V-Fusion Light, Trop50, Ocean Spray Diet & Light, Bai5
- Low-calorie drink mixes: True Lemon, Crystal Light, Starbucks VIA Refreshers
- Diet soda & club soda: Zevia, Honest Fizz, Blue Sky, Coke Zero (and other Zeros), Dr. Brown’s Diet
- Unsweetened sparkling water: Dasani, LaCroix, Nestlé Pure Life Exotics, Spindrift Seltzer
- Unsweetened and diet iced tea: Tejava, Diet Gold Peak Tea, Argo (unsweetened), Diet Snapple (Trop-A-Rocka!), Diet AriZona
- Unsweetened instant iced tea mix: Lipton
- Tea bags: Celestial Seasonings, Tazo, Stash, Bigelow, Good Earth
- Ready-to-brew coffee: Dunkin’ Donuts (Bakery Series!), K-Cups, Starbucks (Blonde Roast!)
- Instant coffee granules: Folgers, Nescafé Taster’s Choice
- Starbucks VIA Ready Brew
- Cold-brew coffee: Chameleon, Trader Joe’s
- Mamma Chia Organic Chia Squeeze Vitality Packs (beverage/snack hybrids)
Baking Products & Pantry Staples
- Whole-wheat flour
- Pancake mix: Aunt Jemima Whole Wheat Blend, Hungry Jack Complete Extra Light & Fluffy, Bisquick Heart Smart, FlapJacked
- Protein powder with about 100 calories per serving: Quest, Designer Whey, Tera’s Whey, Rainbow Light, Jay Robb
- Mini semi-sweet chocolate chips
- Unsweetened cocoa powder
- Unsweetened coconut flakes
- Nonstick cooking spray: Pam (Original, Olive Oil, Butter Flavor, Simply Coconut), Pompeian 100% Grapeseed Oil
- Grapeseed oil and/or olive oil: Pompeian 100% Grapeseed Oil, Pompeian OlivExtra Premium Mediterranean Blend Oil
- High-fiber pasta: Barilla (ProteinPLUS, White Fiber, Whole Grain), Ronzoni (Healthy Harvest, Smart Taste, Ronzoni 150)
- House Foods Tofu Shirataki Noodle Substitute (refrigerated tofu section!)
- No-calorie sweetener packets: Truvia, SweetLeaf, Stevia In the Raw, Splenda, Equal
- No-calorie granulated sweetener (comes loose, not in packets): Truvia, Stevia In The Raw, Splenda