We know that bland and tasteless foods are the death of any diet or meal plan. That's why we've included a "Free Foods" list of extra condiments, spices and dressings that you can add into any meal – with NO guilt!

Some of the condiments on the "Free Foods" list include:

  • ketchup

  • barbecue sauce

  • mustards (yellow, dijon and honey mustard)

  • low sodium teriyaki sauce

  • Vegenaise (non-fat)

  • hummus

  • Salad dressings should be kept to 3 tablespoons a day, some approved dressings include: balsamic, red, white vinegar mixed and fresh lemon juice light versions of salad dressings (low-fat is best)

  • Dry seasonings & spices Mrs. Dash (no salt added) Flavor God (find online or specialty stores)

Don't see what you want listed here? As a general rule anything under 50 calories is allowed to be added to flavor up any meal! Remember, although these are called "Free Foods", be mindful of their sugar and sodium content. Be sure to compare brands to find which ones are lowest in sodium and sugar.

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