THE 6 WORD DIET
The Six-Word Diet
PART FIVE
Helpful lists:
? Portable foods
? Unlimited free foods
? Index of 100-calorie portions
Beth Drennan
The Six-Word Diet
Foods that are Especially Portable
Cheeses, fruit (bananas, apples, cherries, grapes, berries, pears,
oranges, tangerines), canned meat, canned tuna, sardines, candy bars,
granola or protein bars, nuts, trail mix, bread, small bags of chips, pretzels,
rice cakes, peanut butter or cheese crackers, olives, pickles, hard-boiled
eggs, individual yogurts, chocolate cereal balls, small cookies or graham
crackers, jicama, carrots, celery, water chestnuts, beef jerky, one-serve bag
of microwave popcorn, small jar of marinated artichokes, small jar of
marinated mushrooms or Brussels sprouts, donuts cut in half (we had to
throw that in).
Beth Drennan
The Six-Word Diet
INDEX OF FREE FOODS
Free foods may be eaten in unlimited quantity but only during a
meal, not between meals. The exception is that you may constantly sip
coffee, tea, diet drinks or water. And you may constantly chew gum (sugar
or non-sugar) as long as you don’t chew more than a piece an
hour--meaning, come on, it’s a diet; you can’t stuff 20 pieces in your mouth
every five minutes. Coffee or tea can have moderate amounts of sugar and/
or cream/milk, if you drink slowly. But avoid high calorie latte-type drinks
that are hidden-calorie disasters.
Only with a meal: Free food may only be eaten with a meal, not between,
except for beverages and gum (as above).
No oils or butters: This list assumes that free foods are prepared without
calorie-adding ingredients such as oil or butter.
Acerola cherries (fresh)
Alfalfa sprouts
Bamboo shoots
Bok choy
Bouillion (beef, chicken, onion, vegetable)
Broccoli raw
Cabbage raw
Cauliflower raw
Celery
Chewing gum - any kind, 1 per hour
Chicory
Chives
Coffee
Cucumber
Daikon
Diet soda
Dill pickles
Eggplant - raw, boiled or baked, no oil
Endive
Fennel
Garlic
Ginger root
Greens (beet, collard, mustard, turnip, dandelion)
Herbs (no oils)
Horseradish (but not oily horseradish-mayonnaise sauce)
Jello, sugar free
Jicama
Ketchup
Lettuce
Lemon
Lemon pepper
Lime
Mushrooms, raw
Mustard (yellow - not high calorie types)
Onion, raw
Onion, spring (aka scallions)
Parsley
Pepper, black
Peppers: banana, cherry, chili, green, red, jalapeno, pepperoncini
Pickles (no oil)
Pimentos
Radicchio
Radishes
Rhubarb
Salsa (non-oil)
Salt
Sauerkraut (no sugar or oil)
Snow peas
Sorrel
Soy sauce
Spices - all dried
Spinach raw
Tea
Teriyaki sauce
Tobasco sauce and other low-calorie hot sauces
Tomato - cherry
Squash raw - zucchini and yellow
Vinegar
Worcestershire sauce
Beth Drennan
The Six-Word Diet
INDEX OF 100-CALORIE PORTIONS
The following portions equal approximately 100 calories.
Check packaging for variations.
Remember: You can eat 100 calories of just one thing per meal OR you can
mix items; for example, make a big turkey sandwich using two 35-calories
slices of bread plus three 10-calorie slices of turkey and load up on the
“free” condiments. Fill out meals with free foods.
For exact calorie counts, always check a product's packaging.
A
Albacore tuna 2 oz.
Alfalfa sprouts unlimited
Almonds ½ oz.
Almond butter 1 TB
Anchovies 2 oz.
Apple 1 large
Apple dried 5 rings or ½ cup
Apple butter 8 tsp.
Apple cider 8 oz.
Apple juice 8 oz.
Apple sauce 1 cup unsweetened
Apricots 1/2 cup dried
Apricot nectar 6 oz.
Artichoke 2 large
Artichoke hearts 20 (water packed)
Asparagus 26 sticks cooked
Avocado 1/3 fresh fruit
B
Bacon 3 med. slices cooked
Bacon 3 oz. Canadian
Bacon bits 3 TB
Bagel ½ bagel
Bamboo shoots unlimited
Banana 1 whole
BBQ sauce 4 TBS
Bean dip 4 TBS
Bean salad ½ cup
Bean sprouts 2 cups cooked; alfalfa=unlimited; see pkg.
Beans, baked 4 oz.
Beans, black 4 oz. cooked
Beans, chili 4 oz. cooked
Beans, fava 5 oz. cooked
Beans, white ½ cup cooked
Beans, green 2-½ cups cooked
Beans, wax 2- 1/2 cups cooked
Beans, kidney 3 oz. cooked
Beans, lima ¾ cup cooked
Beans, pinto ½ cup cooked
Beans, refried 3.5 oz. vegetarian
Beef, corned 2.5 oz.
Beef chow mein 1 cup (La Choy)
Beef gravy 1 cup canned (Franco Am.)
Beef gravy 1 cup (powdered/water mix)
Beef hash 2 oz.
Beef jerky 1 avg. stick (see pkg.)
Beef lunchmeat 2 to 10 slices lo-fat type (see pkg.)
Beef, roast 2 oz. lean
Beef, steak 2 oz. lean, any kind
Beef stew 4 oz. (Dinty Moore)
Beer 12 oz. lite; 8 oz. regular
Beets, fresh 6 medium
Beets, canned 1-½ cup
Beets, pickled ¾ cup
Biscuits ½ or 1 small (see pkg.)
Blackberry 1-½ cup fresh
Black-eyed peas ½ cup
Bloody Mary Mix see tomato juice
Blueberry 1-½ cup fresh
Bok Choy 3 cups cooked
Bologna 1 slice regular
Bouillion unlimited
Bratwurst ½ link
Braunschweiger 1-1/2 oz.
Brazil nuts 3 large
Bread 1 slice (see pkg.)
Bread, 35 cal. 2-1/2 slices
Broccoli 2-1/2 cups cooked
Broccoli raw=unlimited
Brownie, fudge 2/3 small square
Brussels sprouts 1-1/2 cup cooked
Buns, honey ½ bun
Burgers
Big Mac 1/5
BK Whopper 1/7
Wendy’s single with everything ¼
McDonald’s chicken burger 1/4
Burger King chicken burger 1/7
Wendy’s chicken burger 1/4
Burrito ½ (see pkg.)
Butter 1 TBS. (1 small pat)
C
Cabbage 3 cups (any kind); raw=unlimited
Cake ½ small slice iced
Cauliflower raw=unlimited
Cheesecake 1/3 slice
Cake, angel food ¾ slice
Candy
Bars ½ most
Bit O Honey ½ bar
Black cow sucker ¾ sucker
Caramels 3 cubes
M&M’s ½ pkg. (1/2 of 1.7 oz pkg.)
Hershey ½ bar
Life savers 14 pieces
Tootsie Pop 1 pop
Jelly candies 10 or more (see pkg.)
Marshmallows 4 average
Reese’s Pieces ½ pkg. (1/2 of 1.7 oz pkg.)
Cantaloupe ½ melon
Carrots 3 large
Carrots cooked 1-½ cups
Cauliflower 3 cups cooked
Celery raw=unlimited
Cereal 1 cup most
Puffed wheat 2 cups
Puffed rice 2 cups
Oatmeal ¾ cup
Champagne 1 glass (4 oz.)
Cheeses 1 square (1” x 1”)
Cheese- Americ. 2 slices (Lite Line)
Cream cheese 1-2 oz. (see pkg.)
Chewing Gum 1 per hour, all day if desired
Coffee unlimited
Cottage Cheese ½ cup
Cheese spreads 1-1/2 oz. most
Cheese Danish 1 oz. (3/4 piece)
Cherries, Acerola unlimited
Cherries, fresh 1 cup, 20 cherries
Chick peas ½ cup
Chicken 2 oz. lean
Chicken drumstick 1 (no skin)
Chicken thigh ¾ (no skin)
Chicken wing 1 (with skin)
Chicken breast 3 oz.
Chicken chow m. 8 oz. can (Chun King
Chicken & dumpl. ½ 7 oz. can
Clams, fresh 6 oz.
Clams, canned 8 oz.
Cocoa mix ½ to 2 pkgs. (see pkg.)
Cod, baked 4 oz.
Cold cuts (Buddig)
10 cal. slices 10 slices
Cookies ½ to 2 (see pkg.)
Animal crackers 9 pc.
Graham crackers 3 to 9 pc. (see pkg.)
Corn on cob 1-1/2 ears plain
Corn, canned ½ cup
Corn, cream ½ cup
Chips ¾ oz. most kinds
Crab 4 oz. cooked
Crackers 4 to 9 (see pkg.)
Crackers, peanut butter 4 (Nabisco)
Cranberry juice 6 oz.
Cranberry sauce 2 oz.
Creams
Half & half 5 TBS.
Heavy whipping 2 TBS.
Medium 3 TBS.
Sour 3 TBS.
Cool Whip 7 TBS.
Cranberry Juice LIGHT 2 ½ cups (Make sure it’s 27% cranberry juice! Read
label!)
Cremora 8 TBS.
Cream puff ¾ piece
Croutons, no fat 10
Cucumber unlimited
D
DQ Mr. Misty ½ small
Danish ¾ piece
Danish, cheese 1 oz. (3/4 piece)
Dates 5 pitted
Diet soda unlimited
Dill pickle unlimited
Donut 1 small (Hostess)
Duck breast 3 oz.
E
Eggs 1-1/2 hard boiled, scrambled in water, poached
Egg 1 scrambled/fried in oil spray or 1 pat marg/butter
Egg roll 3 frozen (La Choy) (see pkg.)
Eggplant unlimited (no oil)
F
Figs, dried 2 large
Fish, gefilte 2 (see pkg.)
Flax seeds 2 ½ TBS.
Fla-Vor-Ice 3 pops
Flounder 4 oz. broiled
French fries ½ serving (medium fast food size)
Fruit, fresh 1 pc. usually
Fruit cocktail ½ cup
Fruit juice 6 oz.
Fruit roll-up 2 ½ oz rolls
Frozen fruit bars ½ to 2 (see pkg.)
Frozen pudding bar 1 (see pkg.)
G
Garlic unlimited
Gefilte fish 2 (see pkg.)
Ginger root unlimited
Grapes 2 cups (American)
Grape juice 6 oz.
Grapefruit 1 very large
Grapefruit juice 1 cup
Graham crax. 3 to 9 pcs. (see pkg.)
Gravy, instant 1 cup (from packet/water mix; see pkg.)
Greens unlimited (beet, collard, mustard, turnip, dandelion)
H
Haddock 4 oz. Broiled
Ham, fresh 2 oz. Very lean
Ham, canned 2-3 oz. (see can)
Ham. Luncheon 4 slices (see pkg.)
Ham salad 2 oz.
Hamburger ½ patty (See “Burgers” for more)
Herbs unlimited - no oil
Honey 1 TBS
Honeydew 1-1/2 cups
Horseradish unlimited (not oily sauce form)
Hot cocoa ½ to 2 pkgs. (se pkg.)
Hot dog ¾ average (see pkg.)
I
Ice cream 2.5 oz scoop
Ice cream ½ cup fat free
Ice cream float 1 (100 cal. of ice cream + diet soda)
J
Jams 6 tsp.
Jellies 6 tsp.
Jello unlimited (sugar free only)
Jicama unlimited
K
Kale 2-1/2 cups
Ketchup unlimited
KFC sides
Baked beans 1
Cole slaw 1
Mashed potatoes 2 servings
Kiwi fruit 2 large
Kohlrabi 2 cups cooked
L
Lasagna, canned 3-1/2 oz. (Nalley)
Lettuce unlimited
Lemon unlimited
Lemonade 8 oz.
Lentils ½ cup cooked
Lime unlimited
Liqueur 1 oz.
Liquor 1-1/2 oz.
Lobster 4 oz. boiled - no oil
M-N
Macaroni ½ cup
Macaroni salad ¼ cup
Mango 1 cup
Margarine 1 TBS.
Mashed potatoes, boxed ¾ cup made with lo-cal ingredients
Mayonnaise 1 TBS.
Melon balls 2 cups (from frozen)
Milk
Buttermilk 8 oz.
Lowfat 1 cup
Skim 1-1/4 cup
Whole ¾ cup
Buffalo ½ cup
Goat ½ cup
Sheep ½ cup
Miso 12 teaspoons
Molasses 2 TBS.
Muffins ½ to 1 (see pkg.)
Mushrooms 10 oz. canned
Mushrooms 1-1/4 cup (shiitake)
Mushrooms raw=unlimited
Mustard unlimited (yellow)
O
Oatmeal ¾ cup cooked
Oil 1 TBS. (all kinds)
Okra 2 cup boiled
Olives 30 very small, black or green
Onion raw=unlimited
Onion, spring raw=unlimited (aka scallion)
Onion, cooked
Orange 1-1/2 medium
Orange juice 1 cup
Oysters 12 medium
P
Pancakes 1 4-inch cake
Pancake syrup 1 oz. (see pkg.)
Pasta ½ cup cooked
Peaches 3 medium
Peaches 1-1/2 cups canned
Peanut butter 1 TBS.
Peanuts ½ oz.
Pear 1 Bartlett
Pears, canned 1 cup (Lite)
Peas ¾ cup
Pecans 12 large
Pepper, black unlimited
Peppers unlimited: banana, cherry, chili, green, red, jalapeno,
pepperoncini
Pickles unlimited (no oil)
Pie 1/3 to ½ slice (see pkg.)
Pimento unlimited
Pineapple 1-1/2 cups unsweetened
Pineapple juice 6 oz.
Pizza Domino’s ½ slice
Pizza Pizza Hut ½ slice
Popcorn (air) 3 TBS. unpopped
Popcorn micro ¾ pkg. (see pkg.)
Pork 1-1/2 oz. Lean, cooked
Potato, baked 1 small
Potatoes, mashed, boxed ¾ cup made with lo-cal ingredients
Potato, new 1 cup canned
Potato, sweet 1 baked
Potato sticks ½ cup
Pretzels 1 oz.
Protein bars ½ average
Prunes 1 oz. no pits
Pudding ½ cup Jello sugar-free
Pudding bars 1 (see pkg.)
Puffed wheat 2 cups
Puffed rice 2 cups
Pumpkin 2 cups fresh, boiled
Pumpkin 1-1/2 cup canned
Q-R
Radishes unlimited
Raspberry 1-3/4 cup fresh
Rhubarb unlimited
Rice ½ cup cooked
Rice cakes 3
Rutabaga 1-1/2 cup boiled
S
Salad dressing 1-1/2 TBS. (see pkg.)
Salami 1-4 slices (see pkg.)
Salsa unlimited (no oil)
Salt unlimited
Sauerkraut unlimited (no oil or sugar)
Sausage, brkfst. 1 oz. (see pkg.)
Scallops 4 oz. cooked
Sherbet 2.5 oz. Scoop (1/2 c.)
Shrimp 12 large
Snow peas unlimited
Soups vary - see vegetarian, won ton, turkey, chicken
Soy milk 1 cup (see pkg.)
Soy sauce unlimited
Spices, dried unlimited, most
Spinach, raw unlimited
Spinach, cooked 2-1/2 cups
Squash 3 cups cooked
Squash raw=unlimited (zucchini & yellow)
Squash winter 1-1/2 cup cooked
Steak, Beef ½ of a 4 oz. steak, fat trimmed
Stringbeans 2-1/2 cups cooked
Strawberries 1 pint fresh
Sugar 6 tsp. (15 cal./tsp.)
Sweet potato 1 baked
Swordfish 4 oz. broiled
Syrup 1 oz. (see pkg.)
T
Tahini 1 TBS. heaping
Tangerine 3 small
Tea unlimited
Teriyaki sauce unlimited
Toaster pastry ½ pastry
Tobasco sauce unlimited
Tofu 6 oz.
Tomato 4 medium
Tomato crushed 2 cups canned
Tomato sauce 1 cup heaping
Tomato juice 18 oz.
Tuna yellowfin 4 oz.
Tuna canned ½ of 6 oz. can in water
Turkey 1/c cup lean
Turkey bologna 2 slices (see pkg.)
Turkey hotdogs 1 dog (see pkg.)
Turkey ham 3 oz.
Turkey burger ½ patty cooked
Turnips 2-1/2 cups boiled
U-V
V-8 Juice 18 oz.
Veggie burgers 1 (see pkg.)
Vinegar unlimited
W-X
Waffle ¾ frozen
Water chestnuts 1-1/2 cups canned
Watermelon 2 cups
Wine 1 glass - 4 oz.
Wine spritzer 2 tumblers (2 oz. wine + lo-cal soda)
Winter squash 1-1/2 cups cooked (acorn, butternut, spaghetti)
Worcestershire unlimited
Y-Z
Yams ¾ cup cooked
Yellow squash 3 cups cooked
Yellow squash raw=unlimited
Yogurt ½ cup (see pkg.) lo-fat or sugar-free
Yogurt vanilla 4 oz.
Yogurt froz. bars 1 (Danny-Yo) (see pkg.)
Zucchini 3 cups cooked
Zucchini raw=unlimited
The end.
Complimentary Diet Reports
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