Ideal Protein Phase 1 Food and Shopping Lists

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Been scouring the web for a proper list of Ideal Protein Foods that you can eat? Look no further. This list has been updated as of the new Ideal Protein Phase 1 Protocol released in December 2019.

Ideal Protein Phase 1 - Food List

We also created a nice shopping list just for you:

 

Download The Phase 1 Shopping List Below!

Ideal Protein Phase 1 Food List:

Dinner Protein: 

(Suggested Options) – No Deep Frying or breading permitted. *If you would like breading, use a packet of IP Pancake mix or grind up the Garlic chips for Italian breadcrumbs.

  • Fish – Anchovy, Bass, Catfish, Cod, Flounder, Grouper, Haddock, Hake, Mahi-Mahi, Monk Fish, Pike, Perch, Red Snapper, Redfish, Salmon, Sea Bass, Shark, Smelt, Sole, Sword Fish, Tilapia, Tuna, Trout, Turbot, Whiting, Walleye, Wild Salmon.
  • Seafood – Clams, Crab, Crawfish, Clams, Lobster, Mussels, Oysters, Shrimp, Scallops (4 large), Squid.
  • Beef – Filet Mignon, Flank Steak, Ground Beef (extra lean), Lean roast, Round, Rump Steak, Sirloin, Tenderloin.
  • Veal – Breast, Cutlet, Inside Round Steak, Rib, Shank, Shoulder, Tenderloin.
  • Poultry – Chicken (skinless) , fowl, Partridge, Pheasant, Quail, Turkey, 6 eggs (2-4 whole the rest whites), Wild Birds.
  • Pork – Lean Ham, Pork Tenderloin.
  • Other – Wild Game, Tofu (plain)

Unlimited Raw Vegetables:

Foods with high fiber content will help with diminishing your hunger and improve digestion. We recommend that you prepare 1-2 salads recipes a day comprised of the following items below of raw vegetables and lettuces. Here are the options listed below:

Arugula, bibb lettuce, boston lettuce, bok choy, celery, chicory lettuce, endives, escarole lettuce, frisée lettuce, green and red leaf lettuce, iceberg lettuce, mushroom, radicchio, radish, romaine lettuce, spinach, and watercress lettuce.

Select Vegetables:

There are many ways to cook your vegetables and we have a wide variety of vegetables to choose from below. Our coaches here at Ideal Weight Loss Clinic will teach you simple recipes that will turn these vegetables into delicious meals. You’ll learn that there’s a lot more you can do with vegetables about how you can prepare them to turn them into something delicious. Here are the options listed below:

Algae, Alfalfa, Bamboo Shoots, Bell Peppers, Bean Sprouts, Broccoli, Cauliflower, Cabbage (all including bok choy), Celery, Celeriac, Chard, Chayote, Chicory, Collards, Cress, Cucumbers, Dill Pickles,Fennel, Field Salad, Gai Lan *Chinese broccoli) Green Onions, Kale, Kohlrabi, Leeks, Mushrooms, Okra, Onions (raw only) Hot Peppers, Radicchio, Radish, Rhubarb, Sauerkraut, Sorrel, Spinach, Turnip, Zucchini.

Occasional Vegetables:

These restricted vegetables have a higher carbohydrate count and are limited to a max of 4 cups a week. 

(4 cups per week total from this list)  Brussel Sprouts, Beans (green and wax), Egg Plant, Jicama, Leeks, Palm Hearts, Rutabaga, Snow Peas, Spaghetti Squash, Tomatillo, Tomato.

Seasonings:

You won’t have to deal with a bland meal. In the Ideal Protein Phase 1 diet, you will be allowed to use seasoning and you’ll have many options to choose from. This will help to add a little spice to your Ideal Protein meal and keep things flavourful. Here are the options listed below:

Apple cider vinegar, capers (2 Tbsp.), Cinnamon, Fine herbs, Fresh herbs (basil, bay leaves, cilantro, chervil, chives, dill, marjoram, mint, oregano, parsley, rosemary, sage, savory, tarragon, thyme), Garlic, Ginger, Lemon/Lime (total of 1/day), Lemongrass, Hot mustard, Hot sauce, Onion powder (1 tsp./day), Sorrel, Soy Sauce, Spices (MSG-free/no carbs), Tamari Sauce (1 Tbsp./day) and White Vinegar.

Restricted Foods:

Although Ideal Protein is a low-fat low-carb diet. We still recommend including a small amount of healthy dietary fats to add to your meals and when your eating salads.

Only 1 of the following Ideal Protein Foods are permitted per day; All Bars, Brownie, Apple Soy Puffs, Chili, Southwest Cheese Curls, Dill Pickle Zippers, White Cheddar Ridges. The Solid Chocolate Raspberry bar is limited to ONCE PER WEEK!

FOR IDEAL RESULTS – NO CHEATING!!

If you are new or unfamiliar to the Ideal Protein Weight Loss Diet don’t worry we have a wealth of information to help you out. Here is why people choose Ideal Protein.

Typical Ideal Protein Phase 1 Menu

BREAKFAST

Mandatory

– 1 Ideal Protein (IP) Food
– 1 IP Multi-Vitamin supplement
– 1 IP Potassium supplement

Optional

– Coffee / Tea
– 1 oz. milk or half-and-half

LUNCH

Mandatory

– 1 Ideal Protein (IP) Food
– 2 cups of select vegetables
– 1 IP Multi-Vitamin supplement
– 1 IP Omega-3 Plus supplement

Optional

– Unlimited raw vegetables and lettuces

DINNER

Mandatory

– 8 oz. whole protein
– 2 cups of select vegetables
– 2 IP Cal-Mag supplement
– 1 IP Omega-3 Plus supplement

Optional

– Unlimited raw vegetables and lettuces

SNACK

Mandatory

– 1 Ideal Protein food
– 2 IP Cal-Mag supplement

DAILY ESSENTIALS

– 2 tsp. of select oil
– 64 oz. water (minimum)
– 1/4 tsp. Ideal Salt or Sea Salt

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213 comments on “Ideal Protein Phase 1 Food and Shopping Lists”
  1. Thanks for all the updates and answered questions. My coach is amazing and am so pleased with ideal protein.

    Reply
  2. Charles

    Hi Tammy

    What should I eat as a runner? If my sports app tells me I burned 500, or 1000 calories for morning exercise, what should I add to account for that? Maybe an avocado or two?

    Thank you!
    Charles

    Reply
    1. Tammy Benner

      Charles,

      If you are on Ideal Protein, you shouldn’t be running! Calorie load is way too low for that kind of exercise. You’ll just lose lean mass which defeats the purpose of Ideal Protein.

      If you were my dieter, I’d say to stop running for a while and “WOG” (Walk/Jog) instead. Conversational exercise only…..use the WOG time as a placeholder for when you get to Stabilization and can have enough calories to run.

      I know that isn’t what you wanted to hear, but it’s the best course of action to get that nasty fat off.

      All the Best,
      Tammy

      Reply
  3. JIm

    I use the chocolate drink mixed with 16 ozs of water as my only IP food packet. I have a chocolate drink for a mid-morning breakfast, a salad with raw mushrooms, sweet pepper rings, garden onion, cucumber, and celery for lunch. I have another chocolate drink mid-afternoon and between dinner and bedtime. As my standard routine, should I be alternating different types of IP food packets?

    Reply
    1. Tammy Benner

      Jim,
      The chocolate drink packet is one of the highest net carb foods. If I was your coach, I wouldn’t let you do that three times per day.
      I definitely would recommend variety.

      Good Luck!

      Tammy

      Reply
      1. So i drink a lrg decafe coffee with 3 cream and 3 sweetner.. ( splenda) will that be allowed or will it hinder my weight loss?

        Reply
        1. Tammy Benner

          Lorie,

          You get 1 ounce of milk or half and half. You get 4 artificial sweeteners per day, so with 3 sweeteners, you can’t have more than one cup per day.

          Good Luck,

          Tammy

          Reply
    2. Dell Leonard

      Thank you! Very helpful!

      Reply
      1. Tammy Benner

        Thank you!

        Reply
  4. Ann

    Hi Tammy
    I can’t remember if the water I drink in decaf tea or decaf coffee counts as part of my 64 ounce minimum? Also are flavored teas (like Earl Grey or Constant Comment) or flavored coffees (like pumpkin spice) permitted? Tea bags and coffee pods nutritional info do not mention sugar as being an ingredient in any of these products. Thank you, Ann

    Reply
    1. Tammy Benner

      Hi Ann,

      Yes, the water from herbal and decaf teas can count. Yes, flavored coffees and teas are permitted as long as there isn’t any sugar in them!

      Good Luck!

      Tammy

      Reply
  5. Angie

    On weekends I sometimes sleep in late and it’s too late for breakfast. (I’m in phase one). Is it ok to skip the mandatory IP food and just have lunch at noon. Or do I have to eat two IP foods for lunch?

    Reply
    1. Tammy Benner

      Angie,

      Never skip Ideal Protein foods. Have two for lunch or two snacks, but you have to get them in!

      Good Luck,

      Tammy

      Reply
  6. Amanda

    How do you know if you are losing fat and not muscle? In reading this I realized I may have not eaten my correct 4 cups of veggies as I counted salad as my 4 cup veggie and also I may have skipped my snack a lot of times due to waiting too long in the afternoon and then eating dinner too late. I have lost 60 pounds on this during quarantine so in a 5 and a half month period I lost 60 pounds without exercise and being almost 50 years old on this program (WOOOOHOOO!!!) So this works absolutely amazing as far as the fat just falling off!!!!!! 🙂 But I want to know how do you make sure your not losing muscle? I do feel kinda weak and light headed and not very muscular but in talking to my doctor I realized I am slacking on my water intake which may be a contributor to the lightheadedness. Thank you soo very much for your time!!!

    Reply
    1. Tammy Benner

      Amanda,
      Do you have an Ideal Protein scale? The IP scale tells you your lean mass to ensure that you’re losing fat and not muscle!

      Great job on the weight loss! Congratulations, you have fixed a food problem with food!

      Talk to your doctor about being weak and light headed – it may be that you need electrolytes, potassium and/or salt.

      Good luck getting to your goal!

      Tammy

      Reply
  7. Joanne

    I am 75 years old how much weight should i be able to lose a week? I noticed that you mentioned that people over 70 weight loss could be different than the normal 2-4# over week.

    Reply
    1. Tammy Benner

      Joanne,

      Some of my older women lose 2+ lbs per week. If you’re perfect, usually your third weigh-in will indicate what you can expect on a weekly basis. What you should know is that the weight loss is predictable, measurable and most importantly repeatable! So if you can consistently lose 1.5lbs per week and that weight loss is fat and not muscle, you should do it! No other weight loss program gives you the medical benefits of Ideal Protein.

      Good luck!

      Tammy

      Reply
  8. Ann

    Hi Tammy 1) Is it possible to substitute cream or half and half for the 1 ounce of milk a day? (I would prefer cream.) 2) Can I use 2 envelopes of Equal or Splenda a day without messing up Phase 1? 3) Are select vegetables measured raw or after cooking? Thanks! Ann

    Reply
    1. Tammy Benner

      Ann,

      All great questions! 1. Yes you can have 1 oz of half and half, but not full fat cream. 2. Yes you can use artificial sweetener. You get 4 servings per day, so 2 envelopes of Splenda is 2 servings (don’t use Equal, and if possible switch to Stevia). 3. All meat and vegetables are measured raw.

      Good Luck!

      Tammy

      Reply
      1. Tanu

        Hello,
        Can I use Monk Fruit/Erythritol sweetener in my tea and coffee ?

        Reply
        1. Tammy Benner

          Tanu,

          Yes, you get 3 artificial sweeteners to use at your discretion daily.

          Tammy

          Reply
        2. Morgan Wibbenmeyer

          Hello!

          Do I count hot /iced unsweetened tea (I have a mint herbal and a citrusy green tea) as anything durning the day? Or can I have as much as I like? They are both no sweetner and peel or herb for flavor.

          Also, if I have a salad at lunch, does that count as my veggies it is it just extra and I still need 2 cups of veggies for the day? And do I count the 2tbsp of dressing as a sweetner for my salad?

          Also, I am a big dill pickle person. When I tried to measure it out in Oz. It’s over half the jar.. are they basically a free food?

          Thanks!

          Reply
          1. Tammy Benner

            Hi Morgan,
            Herbal teas – hot or cold count toward your water (black & green teas do not).

            Here is my salad video to help you understand how to count this. https://www.idealweightlossclinic.com/blog/how-to-salad-on-ideal-protein-phase-1/ The tsp of dressing if it is Walden is 1 of the 4 sugar free items allowed…if Ideal Protein, then it is your 1 optional serving of that. I would count a 2nd serving of Ideal Protein salad dressing as a sugar free item.

            You need a conversion chart to go from ounces to cups. I will email it to you today, and then I will post a blog about this tomorrow!

            Thanks and good luck.

            Tammy

      2. I use 18% cream in my coffee.. so do i need to switch to half and half? And how much cream per day am i allowed?
        I drink decafe coffee.
        Thank you

        Reply
        1. Tammy Benner

          Lorie,

          Are you from Canada? I have never heard of 18% cream! lol I’d go to half and half or milk. You get one ounce.

          Tammy

          Reply
  9. Winter

    I just want to say that it’s really kind of you to answer these questions for free Tammy! I am starting Monday and it felt really good to read through all these.

    Reply
    1. Tammy Benner

      Winter,

      Thank you! I love helping people, and I love Ideal Protein! Good luck on your journey! You deserve it.

      Tammy

      Reply
  10. Karrie Anderson

    I just joined the program and would love to see some of your tried and true recipes. Is there somewhere I can access them?

    Reply
    1. Tammy Benner

      Karrie,

      We have a whole section of our blog dedicated to recipes. I also have 25-30 recipes teed up that need a picture to be published! So if you’re looking for a beef/shrimp/veggie recipe, email me everettidealweightloss@gmail.com and I’ll send a few to you. All I ask is that you send me a picture when you cook it!

      Thanks and good luck.

      Tammy

      Reply
  11. Jessica Arnold

    Are banana peppers considered “hot peppers”?

    Reply
    1. Tammy Benner

      Jessica,

      Yes, I would consider these hot peppers, and they would be allowed as a select vegetable on Phase 1. These are widely available pickled….I do want you to be careful of the ingredients if you buy them that way. Make sure there are no sugars added.

      Good Luck.

      Tammy

      Reply
  12. marlene shelton

    Why oh Why are most of the Ideal Protein products so sweet. The program is working for me and I’m sticking to it, but I find that the majority of the products are absolutely horrible. I add much more water to the oatmeal and can barely tolerate it. I haven’t found any of the products that do not have artificial sweeteners added.

    Reply
    1. Tammy Benner

      Marlene,

      Marlene,

      There are a lot of sweet foods because a lot of folks have a sweet tooth.

      However, there are a TON of savory foods without any sweeteners, so you should go down that route; soups, chips, trail mix, omelet, pasta, mac n cheese, risotto, chili, potato puree.

      One of my dieter uses Psyllium husk in the oatmeal to make it less sweet (so when she adds more water it isn’t runny). The shake up drinks —triple the water, so that you’re getting your protein and water at the same time.

      Just try to make the best of it – you won’t be on this forever!!!

      Good luck!

      Tammy

      Reply
  13. Celinw

    Under the new Phase one plan rolled out in 2020, how much oil are we allowed? Still only 2 tsps daily?

    Reply
    1. Tammy Benner

      Carline,

      Still tsp of oil. The difference is that there is a greater variety of choices for what type of oil you can choose.

      Good luck!

      Tammy

      Reply
  14. alison

    I know this isn’t food, but… Can you take Metamucil (there are sugar free varieties)? If not what can i take to help with constipation? I already drink 101 oz of water a day and i take 2000 mg of vitamin C. All of which have been recommended by the coaches at the center. Smooth move tea works, but i feel like its more of a laxative and i’m afraid of becoming dependent on using it.

    Reply
    1. Tammy Benner

      Alison,

      Here are some suggestions:

      Measure your meat! If you are overeating your protein, that can slow digestion.
      Lettuce and raw celery – These raw foods really help push the protein through your system.
      Ideal Protein Flora & Enzymes- Enzymes and Probiotics can really aid with digestion.

      I sell an all natural herbal supplement called Comfortone that my dieters really like. You can email me at everettidealweightloss@gmail.com, if you are interested in learning more about it.

      Smooth move is good if you’re desperate, but the above will ensure more regularity over time, and not get you “hooked” on a laxative.

      I’m not a fan of Metamucil….you can introduce psyllium husk without all the other chemicals. Some of my dieters put it in the Ideal Protein oatmeal, or blend it up in the shakes.

      Hope this helps!

      Tammy

      Reply
      1. Kaila

        Are there any salad dressings that are permitted? Are people really eating all of this salad with no dressing? LOL

        Reply
        1. Tammy Benner

          Kaila,

          Ideal Protein has four salad dressings, and then I allow my dieters to use Walden Farms and Skinny Girl dressings. They MUST be 0 cal, 0 fat, 0 carb thought. Hope that helps.

          Tammy

          Reply
  15. Eva

    Can you eat kohlrabi

    Reply
    1. Tammy Benner

      Eva,

      Kohlrabi is a cabbage, so YES! Good luck.

      Tammy

      Reply
  16. CHERYL A FARLEY

    Can you eat spaghetti squash? I don’t think my clinic has the most updated food list. If so, where can they get the updated sheets?

    Reply
    1. Tammy Benner

      Cheryl,

      Yes! It is now on the occasional list. I’ve emailed it to you!

      Good luck!

      Tammy

      Reply
  17. Dee

    Cashews ok? Also how do I get rid of the headaches?

    Reply
    1. Tammy Benner

      Dee,
      Don’t want to be snarky, but are Cashews on the sheet?

      What we say here at Ideal is, “If it’s not on the sheet it’s a cheat!”

      Salt should help the headache & shakes.

      Good luck! Tammy

      Reply
  18. Toni

    Is sugar free jello ok in phase 1? I was thinking it might be good with Walden farms marsh mellows cream.

    Reply
    1. Tammy Benner

      Toni,

      You get 4 servings of sugar free sweetened items. I would personally use the Ideal Protein Jello, because it is amazing AND you get your protein. But if you needed a sweet treat, the a very small single serving of sugar free jello with a single serving of Walden Marshmallow would work. That would be TWO of the FOUR sweetener servings, so if you’re using sweetener in your coffee, chewing gum, or having other diet drinks, be VERY careful!

      Hope that helps! Good Luck!

      Tammy

      Reply
  19. Elliem

    Hi Tammy,
    I have very long days (6am – 11:30pm). Can I add an additional IP food?
    If I can do additional IP food, do I have to make it 2 liquids per day?
    Technically the only IP food I like are vanilla squares, apple oatmeal, muffins and ready to drink cappuccino.

    Also do I have to have restricted food or can I skip it?

    Reply
    1. Tammy Benner

      Elliem,

      What do your long days look like? Are they rigorous, as well as long, or just long? If they are rigorous, then I would add a food, but I would make it an additional Cappuccino drink to keep the carbs as low as possible.

      If they are just long, I would add more unlimited veggies, maybe some broth with shitake noodles, and I would spread out my eating times to every 2-3 hours. I work long long hours, and I decouple my Ideal Protein lunch from my vegetables/salad. That helps we through the really long days.

      You don’t have to have a restricted food, but you MUST have 3 Ideal Protein foods!!!

      Good luck, and you can email me at everettidealweightloss@gmail.com if you have more information you’d like to share, or have more specific questions. I also have some ideas for you to add some foods to give you variety and keep you motivated,

      Tammy

      Reply
  20. Veronica

    Hi Tammy,

    They are not on the sheet but what about chili powder and curry powder?

    I roasted turnip chunks with lemon juice and thyme. Tasty but I was worried about the sweetness after roasting. I am hoping you are not going to say raw turnip only.

    Many thanks!

    Reply
    1. Tammy Benner

      Hi Veronica,

      Chili and curry powder are just fine. Remember just to make sure no sugar or msg in your spice blends and you’ll be fine!

      RAW TURNIPS???? YUCK! (Although I do personally know 2 customers that eat them! lol) Cooked turnips are wonderful though, and yes they are sweet and tasty, and you can have them every day as part of your Select Vegetables! I’m curious about how you prepared yours. Please share your recipe with me via email along with a picture and we’ll post it for everyone to enjoy (of course we’ll give you credit for the recipe!)

      I like my turnips with ham and cabbage…I do them in my Instant Pot!

      Thank and good luck!

      Tammy

      Reply
      1. Veronica

        I have a pic and the recipe. I have looked all over this site and it is not obvious to me how to e-mail you directly…

        Reply
      2. I use spring mix which includes red greens, romaine lettuce, cabbage and beet greens. I was concern about beet greens. I am trying to follow the plan to the letter. I do not cheat.

        Reply
        1. Tammy Benner

          Laverne,

          Beet greens should be fine….just not the beet root! I love how many nutrients there are in beet greens! I say keep eating them!

          Good luck with your journey!

          Tammy

          Reply
  21. Erin Zizzo

    For the unlimited vegetables, do you have to have it with your lunch and/or dinner or can you snack on them during the day if you get hungry? Can I just have some celery sticks between lunch and dinner if I’m hungry?

    Reply
    1. Tammy Benner

      Erin,
      One of the things we’re trying to help you with is understanding hunger. I would definitely snack between lunch and dinner if you’re hungry. Recognizing WHEN to eat and following our body is an important lesson for us to learn!

      Good Luck!
      Tammy

      Reply
  22. Veronica Desjardins

    Happy New Year Tammy! I have read conflicting information regarding sesame seeds and sesame oil – are they permitted in Phase 1?

    Reply
    1. Tammy Benner

      Veronica,
      The new protocol released last month allows sesame oil! Finally – Hooray!

      There are still NO seeds or nuts allowed on Phase-1.

      Good Luck!

      Tammy

      Reply
  23. Christina

    So it’s a no go on black olives?

    Reply
    1. Tammy Benner

      Christina,

      Sorry no-go for black olives. But it’s okay, the aliens aren’t taking then off of the planet 😉 – they will be reintroduced in Stabilization!

      Good luck,

      Tammy

      Reply
  24. Anna

    What about esparagas?
    It was ok a couple of years ago but I don’t see it on this sheet.

    Reply
    1. Tammy Benner

      Anna,
      Asparagus is a select vegetable, so yes you can have it.

      Tammy

      Reply
  25. Michelle

    I am new to this diet and trying to just eat the food that I prepared is a little hard, but I know I can do it. Question for you would be why are fruit( like peaches) not a good thing to eat?

    Reply
    1. Tammy Benner

      Michelle,

      The sugar in fruit prevents you from losing weight. I am concerned that your coach didn’t go over this in your initial consultation.

      Please check out our Facebook page for helpful information: https://www.facebook.com/IdealWeightLossClinics/ In addition, this video is great to help you understand the science of Ideal Protein. https://www.youtube.com/watch?v=L7LeplHUDNc

      Good Luck!
      Tammy

      Reply
  26. Pari

    How much protein and carbs in total do I need to take in Phase 1 .
    Also Can I eat Bottle gaurd?

    Reply
    1. Tammy Benner

      Pari,
      The point of Phase-1 is to NOT count carbs and protein. Just follow the sheet…if its not on the sheet, it’s a cheat! Bottle gourd is not on the sheet, so no.

      Don’t think Pari, just shrink! 🙂

      You got this!

      Tammy

      Reply
  27. Namita

    I’m starting my diet from tomorrow and I’m very confuse my coach told me that you don’t have to buy ip food for breakfast and lunch you can eat egg for bf and veggies for lunch. Only i have to buy is bars 1 per day and supplement but they gave me a phase 1 paper in which they mentioned 1 ip food for bf and 1 ip food for lunch and 2 cup veggies

    Reply
    1. Tammy Benner

      Namita,

      Find a new clinic – they are NOT coaching Ideal Protein. In fact, report them to corporate, they are doing you a huge disservice!

      If there is not another clinic choice near you, email me and I’ll see if I can coach you remotely!

      Good luck!

      Tammy

      Reply
  28. Tracy

    Is it ok to eat the snack mid day before dinner?

    Reply
    1. Tammy Benner

      Tracy,
      Yes! Use the snack for when you’re hungry. I like to eat my snack between breakfast and lunch. Some folks like to have a snack to get through to dinner. And many like to have dessert after dinner.

      It’s just fuel…so fuel when your body tells you that you need it!

      You got this!

      Tammy

      Reply
      1. Tracy

        Since the restricted meals are higher in carbs and calories, do you recommend avoiding those altogether when first starting out on the program? Thanks

        Reply
  29. Salwa ElDarzi

    I have a IP bar for breakfast and an IP chocolate drink mix for lunch and IP wafer package for snack (which has 2 wafers in each package).
    The wafers don’t have an “R” on them. But on line it says that they’re restricted. Can you please clarify.

    Reply
    1. Tammy Benner

      Salwa,

      Wafers used to be restricted, and now they aren’t. (Some clinics may still be selling the Restricted Triple Chocolate Wafer.) If the wafer doesn’t have an R on it, then it is NOT restricted, and you can eat it with a bar. I do want to say, that you are eating all of the highest carb count foods that Ideal Protein has to offer, plus all these sweet treats are not easily replicated in Maintenance for you to maintain your weight loss. If you were my dieter, I would try to get you to eat more lower carb IP foods like the soups, fruity drink mixes and the premade drinks. I’d switch you right away from the powdered chocolate drink mix to the premade version if you don’t want to give up your wafers.

      Good luck!

      Tammy

      Reply
    2. Jess

      Is crystal light fruit punch ok in phase 1? Would this go toward the 4 sweetener daily allowance? Also, is light cream instead of half and half okay? Or teo little tubs of the sugar free french vanilla coffee mate creamer tubs ok?

      Reply
      1. Tammy Benner

        Jess,
        Yess the fruit punch counts toward the sugar free daily allowance. The Exotic Fruit Water Enhancer is just as yummy, has better ingredients, and no daily limit! I’d drink that instead.

        Light cream is okay, (but in general be careful with “light” it usually means less fat and more sugar.)

        I wouldn’t let my dieters use that creamer…first of all its not on the sheet, and second I’m not a fan of the ingredients.

        Good luck on your journey!

        Tammy

        Reply
  30. Anya

    What about soy ingredient in most of the IP foods? I know that soy mimics natural estrogen and in long term may cause breast cancer?

    Reply
    1. Tammy Benner

      Anya,

      Ideal Protein uses a soy protein isolate, not full soy, so this should not be problematic. In addition, Phase-1 of the diet is temporary so even if we weren’t using an isolate, it would be less risky in terms of breast cancer than obesity.

      Tammy

      Reply
  31. Jenny

    Are curry powder and turmeric allowed?

    Reply
    1. Tammy Benner

      Jenny,

      Absolutely!

      Tammy

      Reply
  32. Michele Hammendorp

    Does the protocol work the same for older women (menopause) as well as younger women? Do you
    lose less weight if you are 55 or older?

    Reply
    1. Tammy Benner

      Michele,

      Age always plays a factor in weight loss. However, for all age groups (except 70+) you should expect to lose at least 2lbs per week.

      The hair on the back of my neck stands up if a woman loses less than 2lbs per week.

      You can do it! You deserve it!

      Tammy

      Reply
      1. hi there
        i’m in my early 60’s and i am not losing 2lbs /week. I’ve just completed week 2 and lost 4.4 lbs. I am following the program with no cheats. I do have hormone issues, so im wondering if that is /will be the challenge.

        Reply
        1. Tammy Benner

          Barb,

          You’re on pace for 2lbs per week with that loss. If you email directly we can talk about your hormone issues and try to speed you up.

          everettidealweightloss@gmail.com

          Tammy

          Reply
    2. Katie

      Is it bad to eat my 4 cups of select veggies with dinner instead of doing 2 cups at lunch and 2 at dinner?
      I tend to get more hungry at dinner so it seem to help me with that.

      Reply
      1. Tammy Benner

        Katie,

        I see no problem eating them all at dinner if that helps you stay on track!

        Tammy

        Reply
  33. Cindy

    Hi I, am gluten free and dairy free. I’m finding this extremely challenging… I am in phase 1. So many of the prepared packages have whey or list milk in the ingredients! I need help as I explained this to my coach.

    Reply
    1. Tammy Benner

      Cindy,

      You will have a very small selection of foods to do the program, but if you want it badly enough you can do it.

      If you were my dieter, I would ask you some specific health questions about the reason you are gluten/dairy free. For example, I cannot eat gluten, but the gluten in the IP foods doesn’t bother me at all. So, if you weren’t formally diagnosed with Celiac, I would suggest trying a few of the foods to see how your body responds. I am happy to have an email exchange about this offline.

      You can do this! You are worth it!

      Tammy

      Reply
    2. Shirley

      A great weight loss program— one of the best I was on it and lost nearly 60lb with ease. Only thing I really missed was a glass of red wine at the end of the day????????

      Reply
  34. jpe

    can i have a regular dill pickle as unlimited snack at night how many is ok onphase one and is hot peppers unlimited

    Reply
    1. Tammy Benner

      JPE,

      Dill pickle is not unlimited, nor are hot peppers. They are part of the select vegetables group. So you are required to have 4 cups of select veggies, and then you can have unlimited raw vegetables from the sheet to keep you full.

      Good luck!

      Tammy

      Reply
      1. Leah Andries

        When eating pickles is the sodium content not an issue? I always wonder if I’m supposed to be buying a certain kind?

        Reply
        1. Tammy Benner

          Leah,

          You have to eat dill pickles and not any kind of sweet pickle – sorry if this is a Captain Obvious point. lol

          Don’t worry about the sodium content of pickles, your pancreas isn’t telling your kidneys to hold on to sodium, and we’re drinking lots of water! So if you’re true to Phase-1 it’s fine.

          My personal preference is Mt. Olive Sea Salt dill pickles! They don’t make my fingers puffy like the regular salt pickles do.

          Hope that helps! Good Luck!

          Tammy

          Reply
  35. Jenn

    Can I eat hummus on phase 1

    Reply
    1. Tammy Benner

      Jenn,

      Stick to the Phase-1 sheet. If it’s not on the sheet its a cheat!

      (Hummus is definitely not on the sheet.)

      Tammy

      Reply
  36. CHRISTIE GODWIN

    Can you chew gum? Can you cook with curry?

    Reply
    1. Tammy Benner

      Christie,

      Ideal Protein has the maximum amount of carbs while still keeping us ketogenic, so any little thing can mess that up. Food companies don’t have to report carbs if they are less than 1, – so I would say NO to gum. It might be .75 carbs per piece, so a few pieces of gum can get you out of ketosis!

      Feel free to cook with curry! And you can make me something with it – I love curry! 🙂

      Tammy

      Reply
  37. Chris

    Can you please clarify if I ini phase 1, am I allowed to have any of these items? Toffee and Pretzel Meal Replacment, Meal Replacement Chocolate Drink Mix or the Raspberry Chocolate Temptation Bar?

    Reply
    1. Tammy Benner

      Chris,
      You CANNOT have the Meal Replacement items on Phase 1. The Raspberry Temptation bar is a Phase-1 food, but you can only have ONE per WEEK.
      Tammy

      Reply
  38. CBJ

    Can I have Cinnamon-Cardamom herbal tea or Chamomile herbal tea during phase one?… with no milk and no sugar of course

    Reply
    1. Tammy Benner

      CBJ, Absolutely! And the best part is herbal tees count toward your water!

      Tammy

      Reply
  39. Cassie

    Is there anything I can use for my coffee creamer?

    Reply
    1. Tammy Benner

      Cassie,
      Have you tried the vanilla or chocolate premade drinks? Also Walden Farms makes acceptable Creamers.
      Tammy

      Reply
  40. Jeannie

    How many cans of white albacore tuna are allowed in one week? I love it but don’t want to eat more than allowed.

    Reply
    1. Tammy Benner

      Jeannie,

      Treat white albacore as a regular protein. You can have it every day if you’d like.

      Tammy

      Reply
    2. Anita

      I’m so glad a came across this thread ..your answers were so helpful. I’m rebooting my weight loss efforts after a year away …the questions and concerns were all here . Thanks for your time

      Reply
      1. Tammy Benner

        Anita,

        Thanks! We’ve had some website issues, so we haven’t been adding new content. We will start posting more helpful information for the start of the new year.

        Tammy

        Reply
  41. Aja Davis

    Just wanted to say thank you for taking the time to respond so thoughtfully to each of these questions. It just felt wonderful reading this thread.

    Reply
  42. Susan Hill

    Are bean sprouts allowed they are on my list aug 2017, is there a more current list
    is chinese cabbage or bok choy allowed??? Phase 1

    Reply
    1. Tammy Benner

      Susan,
      All three of those items are allowed. We had a few version issues with the Phase-1 sheet. Feel free to eat these as select vegetables.

      Tammy

      Reply
  43. Rhonda

    Can I have almond milk with my tea

    Reply
    1. Tammy Benner

      Yes, but remember you are limited to 1oz per day!

      Reply
  44. Kelly

    Do jalapenos count as hot peppers? If not, are they allowed?

    Reply
    1. Tammy Benner

      Jalapenos are hot peppers, and yes they are allowed!

      Reply
  45. Debi

    Are there any condiments allowed like mustard and horseradish?

    Reply
    1. Tammy Benner

      Debi,
      Be careful with condiments. Mustard and horseradish are fine – but ketchup is full of sugar!

      Good Luck.
      Tammy

      Reply
  46. Barbara

    I have a bottle of the Oriental Sesame sauce. How much of the sauce can I use per day? Is there any limits?

    Reply
    1. Tammy Benner

      Barbara,

      Try to stick to the serving size on the bottle for each meal. You should be fine, but if you use a lot of it, and your weight loss isn’t as fast as you want, cut back.

      Hope that helps!

      Good luck.

      Tammy

      Reply
  47. Barbara

    Can I split my snack, 1/2 bag dorados in afternoon and 1/2 bar after dinner ?

    Reply
    1. Tammy Benner

      Barbara!
      Yes!
      Tammy

      Reply
  48. Michele

    Must the 4 cups of Select Vegetables each day be cooked? I’m one week on the program, and my coach told me today that my 4 cups of select vegetables each day must be cooked. I was surprised to learn that because it’s not exactly what the sheet says, so I thought I’d look online just to be sure. I found your site, and am hoping you can clarify this for me. FYI, I was hoping to make some of my dinners a big salad with a bunch of the select vegis (and maybe a couple of hard-boiled eggs or chicken or another meat for my protein), so I was disappointed to find out that doesn’t work and isn’t even allowed unless the vegetables are also listed in the unlimited raw list. Bean sprouts, dill pickles, mushrooms, bell peppers, etc…. I only can eat them if they are cooked? Is that correct???

    Thanks for your help!

    Reply
    1. Tammy Benner

      Michele,

      Your coach is wrong. Select veggies can be raw! Your dinner sounds amazing – go for it, but be careful to get enough veggies in your salad. Some of my dieters make the mistake that lettuce counts towards the select veggies.

      The only caveat with cooked veggies is that your UNLIMITED veggies NEED to be raw.

      Hope that helps!

      Tammy

      Reply
  49. Nancy

    can I eat 1 bar and 1 bag of Doritos in a day?

    Reply
    1. Tammy Benner

      Ideal Protein Sweet Chili Dorados or Ideal Protein Nacho Cheese Dorados…not Doritos! 😉 Yes, the IP Dorados are NOT restricted, so you can have them with a bar.
      Good luck,

      Tammy

      Reply
  50. Carole Deslauriers

    Wow thankyou so much for all those infos ? Carole

    Reply
  51. Teri McCarthy

    Tammy Benner, you are so patient and kind and helpful! I really appreciate these questions/answers. Thanks so much!

    Reply
    1. Tammy Benner

      Awww. Thank you so much!

      Reply
  52. Jill

    I followed this plan successfully in the past, but now I need a tune up. I am not seeing jicama on the veggie list. No more jicama?? Say it ain’t so. It was such a lifesaver for me the last time around. Please tell me this was an oversight and thank me for pointing it out?!?!?? 😉 Otherwise, I guess I need someone to tell me specifically no more jicama in order to believe it. Thanks.

    Reply
    1. Tammy Benner

      It ain’t so!!! Jicama is fine, and so is chayote if you’ve never tried it! Jicama in a stir fry for crunch instead of water chestnuts is my favorite! Tammy

      Reply
  53. MaryEllen

    Why if dairy is now allowed are the shakes and puddings made with milk and they are ok.

    Reply
    1. Tammy Benner

      MaryEllen,

      It’s all about the carbs/fat/calories, not the ingredients. It’s easy for people to drink a glass of milk thinking that’s okay – it not. Trust the protocol – you will lose the weight!

      Good luck!

      Tammy

      Reply
  54. Victoria

    Can you have canned chili peppers and tomatoes if there is no sugar added? Or any other additives?

    Reply
    1. Tammy Benner

      Victoria,

      I treat these like tomatoes….measure carefully, you only get 4 cups per week. And be VERY careful of the ingredients – food companies love to sneak sugar in things.

      Tammy

      Reply
  55. DC

    Can you eat green olives in PH 1?

    Reply
    1. Tammy Benner

      DC,

      No olives – they aren’t on the sheet. Stick to the sheet – take a picture of it and keep it on your phone. THat way you’ll never go wrong.

      Tammy

      Reply
  56. Shelby

    When you eat your occasional vegetables, do they take the place of your select vegetables for that meal or do you have to eat those in addition to your select vegetables?

    Reply
    1. Tammy Benner

      Shelby,

      Occasional vegetable ARE Select vegetables, they’re just limited in quantity. SO, if you have 2 cups of tomatoes that is your 2 cups of select veggies!

      Tammy

      Reply
  57. kara

    What about dairy products?

    Reply
    1. Tammy Benner

      Kara,

      1oz of milk in your coffee….otherwise no dairy. But remember, aliens aren’t taking dairy off the planet, you’ll get to eat dairy again when you reach your goal! 😉

      Good luck!
      Tammy

      Reply
  58. Coco

    If I was to eat 3-5 cups of romaine at dinner ( plus protein of course), would it count toward my 2 cups of vegetables?

    Reply
    1. Tammy Benner

      Coco,

      The Unlimited Raw Vegetables DO NOT count toward your vegetable requirement!

      If you notice there are 5 non-lettuce vegetables that are on both the SELECT and RAW list. They are celery, cucumbers, mushrooms, radish and spinach.

      These are the only Raw vegetables that you can use to make the 4 cups of vegetable requirement.

      Here’s a great video to show you How to Salad on Ideal Protein Phase 1….. https://www.facebook.com/IdealWeightLossClinics/videos/1320376884739494/

      Eat your veggies! 🙂

      Tammy

      Reply
      1. Lu Ann Wasinger

        OMG! That salad in the viedo would take me ALL day long to eat. WOW.

        Reply
    2. Stephanie

      If I eat two cups of raw unlimited vegetables in a day can that count towards my 4 cup total if I wanted it to?

      Reply
      1. Tammy Benner

        Stephanie,

        The only vegetables you can count toward your Select veggies from the Raw Unlimited list are mushrooms, celery, radish and spinach.

        Hope that helps.

        Tammy

        Reply
  59. Susan

    I’m sticking to the list, but I’m only loosing 2-4 pounds per week? When I signed up, my coach said 7-8 pounds per week is normal?

    Reply
    1. Tammy Benner

      Susan,
      Maybe you heard wrong? I know if I heard 7-8lbs per week I would really get excited and maybe not hear the next few sentences after that! 🙂

      7-8lbs your first week is accurate. 2-4 the rest of the time is perfect!

      Good luck!

      Tammy

      Reply
    2. Can I have the vanilla meal replacement on phase 1 not the shake the meal replacement

      Reply
      1. Tammy Benner

        Angie,

        No, the Meal Replacement product line is for stabilization and maintenance only.

        Tammy

        Reply
      2. Maria Grosskopf

        Is black pepper ok

        Reply
        1. Tammy Benner

          Angie,
          Absolutely! Along with most spices except those that have sugar or MSG!

          Tammy

          Reply
  60. Brenda

    Asking about black eye peas. Are they too high in carbs? Love them.

    Reply
    1. Tammy Benner

      No peas! You are correct – WAY to high in carbs. Remember though –the aliens aren’t taking them off the planet. You can have them when you get to maintenance!

      Reply
  61. Jane

    At lunch I like to have a cucumber salad. Is it ok to add raw bell pepper to that ? Or are the bell peppers supposed to be cooked ?

    Reply
    1. Tammy Benner

      You don’t have to cook any vegetables if you don’t want to! Lots of our dieters prefer their veggies raw.

      Reply
  62. Jackee

    Hi Tammy
    I travel for work and I find breakfast the hardest as sometimes I do not have access to a microwave in my room. I love eggs for breakfast. How many boiled eggs would equal the packaged eggs? I’m on phase 1. Thank you

    Reply
    1. Tammy Benner

      Jackee,

      You can’t replace the IP omelets with eggs. You COULD have hard boiled eggs for breakfast, but to do that you borrow from your dinner protein. 1 egg equals 1.3oz of protein. So if you have 2 hard boiled eggs, you can have 5.4 (I round up to 6) ounces of meat. NEVER drop a packet…you need that highly absorbed protein, so have a drink with those hard boiled eggs to get your packets in. Good luck!

      Tammy

      Reply
  63. Vanessa

    For lunch Is it allowed 2 cups of each vegetable or 2 cups total?

    Reply
    1. Tammy Benner

      Vanessa, It’s 2 cups total! Tammy

      Reply
  64. Laurel

    I was not building muscle staying atrictly on diet so the Doc in the office told me I personally needed more protein. I could add more to my red meat or fish meal and or add in eggs during the day even breakfast. What do you think?

    Reply
    1. Tammy Benner

      Laurel,

      The protocol isn’t designed to build muscle, it’s designed to PROTECT your muscle. In addition, your body needs approximately .5 grams of protein per pound of lean mass, and the protocol is designed to deliver that. If you have a LOT of lean mass … like 200lbs, you may need more protein, but your Coach should recognize that, and should offer you a 4th packet of Ideal Protein food.

      You could also get the Ideal Protein BCAA’s —they will help you protect your muscle if you are losing lean mass.

      I’m not sure what your objectives are, but if you want to lose fat – follow the protocol EXACTLY!

      Tammy

      Reply
  65. Arianne

    I am just starting up in phase 1 again after a 1.5 year hiatus. Was spaghetti squash ever on the select vegetable list or is my memory failing me? I swear I was able to eat it last time around!

    Reply
    1. Tammy Benner

      Arianne,
      Spaghetti squash has never been on the protocol. The only squash on the sheet is zucchini (yellow & green) along with chayote.

      Tammy

      Reply
  66. P.Conder

    Can I eat green mangoes (raw)?

    Reply
    1. Tammy Benner

      Nope. Stick to the sheet!

      Reply
  67. rachel

    What kind of oils are allowed? Olive oil, avocado oil, coconut oil, palm oil?

    Reply
    1. Tammy Benner

      Rachel, The only oils on the sheet are olive and grapeseed oils. So I wouldn’t use any oil other than those.

      Reply
      1. Amanda

        Does that include light olive oil

        Reply
        1. Tammy Benner

          Amanda,

          EVOO is better for you, but some prefer the taste of Light, so it’s fine.

          Tammy

          Reply
      2. suki

        Anyone know why coconut oil isn’t on the list?

        Reply
        1. Tammy Benner

          Suki,
          My educated guess is that coconut oil has more saturated fat than the other oils on the sheet.

          Tammy

          Reply
  68. Tim

    Can you have quinoa

    Reply
    1. Tammy Benner

      Tim, If it’s not on the sheet it’s a cheat. Quinoa is NOT on the sheet, so it’s off limits.

      Reply
  69. Chris Swan

    I am confused as to why cucumbers and mushrooms are both listed as ‘unlimited’ and ‘select’’. Perhaps is it the difference between raw and cooked, though I have never seen anyone cook cucumber! Thanks.

    Reply
    1. Tammy Benner

      Chris, You are right! The difference is cooked vs raw. Tammy

      Reply
      1. Lynoma Martin

        Do you have to count egg whites as part of your 8oz of protein or only if using with whole eggs?

        Reply
        1. Tammy Benner

          Lynoma,

          Yes egg whites count…. 1 egg = 1.3oz of protein. I’d count the egg whites as an egg substitute. So 1 egg = 1/4 cup of egg whites. So, to get your full 8oz of protein using eggwhite that would be 1.5 cups.

          Hope that helps!

          Tammy

          Reply
  70. Diane

    Can u eat berries

    Reply
    1. Tammy Benner

      Diane, If it’s not on the sheet it’s a cheat. There is NO FRUIT on the sheet, so berries are off limits. Did you see the initial video? Fruit PREVENTS you from losing weight, so we need to cut it while we’re in the weight loss phase. Tammy

      Reply
  71. Colleen

    I recently restarted the program after a several year break and I know that a lot of products now have the R on them for restricted, but is there a formula to be sure a IP product is not restricted. The dorados, pancakes and crispy squares seem like they should be restricted but aren’t according to the box and your list. I wouldn’t want to waste the $54 bucks you mention above….

    Reply
    1. Tammy Benner

      Colleen, You can count on the R labelling. If it isn’t on there, it IS DEFINITELY NOT RESTRICTED. So, take a breath – free your mind from the stress of reading the IP labels. It’s all good. Follow the sheet exactly and you’ll do great. Don’t think just SHRINK! Good luck. Tammy

      Reply
  72. Lauren

    is Mayo allowed? and for tuna is canned tuna allowed? as far as cauliflower and carrots how come they aren’t ok to eat all the time raw? I’m trying to come up with lunch ideas for my husband who rarely can get to a microwave, and is an extremely picky eater. If he can’t eat the healthy things he likes I need to be able to tell him why. any help would be appreciated.

    Reply
    1. Tammy Benner

      Mayo is not allowed – it has CANOLA oil with is is not on the sheet. You can get Walden Farm mayo, or Walden Farm ranch dip to make the tuna work. Carrots are not allowed – I hope he hasn’t been eating them, they are too high in sugar. Cauliflower has to be restricted to the 4 cups per day because of the carb count Lauren. The only non-lettuce unlimited raw veggies are celery, cucumber, mushroom, radish and spinach. It all has to do with carb count. Encourage your husband to just follow the sheet. Hopefully since you posted this he’s had a weigh-in and has seen success. If he hasn’t lost what he expected and he’s been eating carrots – tighten up that plan and assure him it wil go faster!

      Reply
      1. Tracie

        Tammy,
        Has cucumber been removed from the unlimited list?

        Reply
        1. Tammy Benner

          Tracie,

          Yes, cucumber is no longer unlimited. In addition, jicama has dropped down to the Occasional list, and leeks and spaghetti squash have been added to the Occasional list.

          Tammy

          Reply
  73. Joe

    Can we eat green peas in phase one ? Carrots ?

    Reply
    1. Tammy Benner

      Joe, If it’s not on the sheet it’s a cheat. Peas and carrots are NOT on the sheet, so they’re off limits. Tammy

      Reply
  74. Vickie

    How are the premade drinks counted? As an unrestricted item?

    Reply
    1. Tammy Benner

      They are counted as an unrestricted item.

      Reply
  75. Kevin Ward

    I notice you have leeks in your list of select vegetables. They’re not on my Ideal Protein list (August 1st 2017 revision), and I asked my coach about them only last week. She gave me a resounding “no”, so I was interested to see them on your list! Is there a more up-to-day revision perhaps, or another reason they’re included on your list above?
    Thanks.

    Reply
    1. Tammy Benner

      Kevin,
      The vegetables on the sheet have changed over time. I have always eaten leeks on Phase 1, and was surprised not to see them on there! Your coach is right, the most current sheet doesn’t have them listed, and yet on page 32 of the My Ideal Recipes Book by Chef Verati – there is a recipe exclusively dedicated to leeks!! As coaches we live and die by the rule, “If its not on the sheet, it’s a cheat.” In this case, I say use your best judgement.

      Reply
    2. TB

      Are seaweeds ok to eat?

      Reply
      1. Tammy Benner

        Kevin,
        Most seaweed we’ve seen is packaged, and I would avoid it, its not on the sheet.

        Good luck.

        Tammy

        Reply
  76. Naila

    Can I eat 2 restricted items a day

    Reply
    1. Tammy Benner

      Naila, Your coach should have told you only one restricted food per day…. here’s how we look at that question here at the IWLC. 1. It’s a deviation –aka a CHEAT! 2. Do you know the cost of a cheat? Let us lay that out for you…it takes about 3 days to get in ketosis, the diet is about $18 per day. So if that extra restricted food kicks you out of ketosis – the cost is $54!!!!! Do you want to spend an extra $50 to eat that treat, AND spend an extra few days on Phase 1? Only you can answer that. Good luck! Tammy

      Reply
    1. Tammy Benner

      Lee, Lentils are a legume….sorry no legumes. The only “beans” you can have are green and yellow beans, and they are on the occasional list, so only 4 cups per week. –Tammy

      Reply
      1. Mary

        Can I eat pickled herring or tomatoes ?

        Reply
        1. Tammy Benner

          Mary,
          It depends on the pickling process! If there is sugar involved, then NO. Sorry that we can’t be more help.
          Regards,
          Tammy

          Reply
      2. frank luciano

        Can you eat plantains

        Reply
        1. Tammy Benner

          Frank,

          If it’s not on the sheet it’s a cheat. Plantains are definitely NOT on the sheet, so they’re off limits. Tammy

          Reply
          1. Hi there can I use sesame oil for a dressing?

          2. Tammy Benner

            Emmylou, We just got a new version of Phase-1, and YES, you can now use sesame oil! How exciting is that! Good luck.

            Tammy

    2. Janet Dunnagan

      Can I have pickled beets

      Reply
      1. Tammy Benner

        No beets. Remember – if its not on the sheet, it’s a cheat. Beets and carrots are NOT on the sheet.

        Reply
        1. Mimi Williams

          Why’ is there a limit on the restricted foods? What is it about those foods that makes it that you can only have one a day? And can you only have one restricted item overall (for example, can I have a bar and chili). Is this only during phase 1? Once you get to maintenance phases, can you have more than one a day, or is there something about them that makes it bad for your health to eat more than one a day?

          Reply
          1. Tammy Benner

            Mimi,
            It’s the carb count that makes the foods restricted. You CANNOT have a bar and chili (unless the bar is a Crispy Square or a Wafer).

            On Phase 1 of the diet – eating more than one restricted food per day will take you out of ketosis. For maintenance, these foods would be fine in a day.

            Hope that helps!

            Good luck – you got this!

            Tammy

        2. Barileigh Myer

          Can we only eat eat Bok Choy? If so why?

          Reply
          1. Tammy Benner

            Barileigh,

            I’m not sure I understand the question. Bok Choy is a cabbage, so you can eat it in unlimited quantities if it is raw, and if it is cooked, it falls under the Select vegetable category.

            Hope that answers your question. Good Luck!

            Tammy

      2. Candice Martinez

        Selected veggies; such as cauliflower, weigh before or after cooking?

        Reply
        1. Tammy Benner

          Candice,

          Weigh your veggies before cooking!

          Tammy

          Reply
      3. Patti

        What about cooked mushrooms..all varieties
        ..are these free or restricted

        Reply
        1. Tammy Benner

          Patti,

          Cooked mushrooms are Select. Raw mushrooms are Unlimited. Take a look at the Phase -1 sheet and familiarize yourself with the Occasional vegetables as well.

          Good Luck!

          Tammy

          Reply
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