Allowed Foods & Condiments List
All Levels - Low Starch Vegetables
The recommended allowed vegetables on the OPTIFAST VLCD Program (all levels) are low starch or low carbohydrates and also low calorie. The table below lists what vegetables are recommended whilst on the OPTIFAST VLCD Program. The OPTIFAST VLCD Program calls for at least 2 cups a day of allowed vegetables (raw or cooked, it doesn’t matter which). Also, increasing that quantity makes little difference to your weight loss as long as you are sticking to the list of recommended allowable vegetables.
| Low Starch Vegetables | ||||
| Allowed | Avoid | |||
| Alfalfa sprouts Asparagus Bean sprouts Beetroot (30-40g) Bok Choy Broccoli Brussels sprouts Cabbage Capsicum |
Carrots (30-40g) Cauliflower Celery Cucumber Eggplant Green beans Konjac noodles (Slendier/Slim Pasta range) |
Lettuce (all types) Leeks Mushrooms Onions Radishes Shallots Silver beet |
Snow peas Spinach Squash Tomatoes Watercress Zucchini |
Corn Green peas Legumes Lentils Potato Sweet potato Parsnip Pumpkin Turnip |
| Low Starch Vegetables | ||||
| Allowed | ||||
| Alfalfa sprouts Asparagus Bean sprouts Beetroot (30-40g) Bok Choy Broccoli Brussels sprouts Cabbage Capsicum |
Carrots (30-40g) Cauliflower Celery Cucumber Eggplant Green beans Konjac noodles (Slendier/Slim Pasta range) |
Lettuce (all types) Leeks Mushrooms Onions Radishes Shallots Silver beet |
Snow peas Spinach Squash Tomatoes Watercress Zucchini |
|
| Avoid | ||||
| Corn Green peas Legumes Lentils Potato Sweet potato Parsnip Pumpkin Turnip |
||||
Additional Low Energy Foods
| Soups | ||
| Allowed | Avoid | |
|
Stock cubes |
Vegetable soups (made from allowed vegetables) |
All other soups |
| Beverages | ||
| Allowed | Avoid | |
| Water Soda water Diet soft drinks and cordial Plain mineral water |
Tea and coffee |
Fruit juice Alcohol Soft drinks Cordial |
| Miscellaneous | ||
| Allowed | Avoid | |
| Artificial sweeteners* Sugar free lollies and gum (1-2 pieces per day)† |
Diet jelly (125g) Flavour essences (1/2-1 tsp) Diet topping (1-2 tsp) |
|
*Excessive consumption of artificial sweeteners can cause gastro upset and should be consumed in moderation.
†Some diet lollies will contain calories that if consumed in large amounts may affect your weight loss.
Permitted Condiments & Flavourings
It is important to choose condiments and flavourings which have a low carbohydrate, low calorie and low fat content. To help you, we have put together a list of suitable herbs, spices and sauces below.
| Herbs & Spices | |||
| Allowed | Avoid | ||
| All spice Basil Celery flakes Chilli Chives Cinnamon Cloves Coriander Cumin |
Curry powder Dill Fennel Garlic Ginger Lite salt Mint Mustard seed Nutmeg |
Oregano Paprika Parsley Pepper Rosemary Sage Thyme Turmeric Tarragon |
|
| Sauces & Condiments | |||
| Allowed | Avoid | ||
|
2 tsp / 10mL Woolworths 3 tsp / 15mL Praise 2 tsp / 10mL Woolworths 2 tsp / 10mL Praise 2 tsp / 10mL Woolworths |
2 tsp / 10mL Fountain 4 tsp / 20mL MAGGI 4 tsp / 20mL MAGGI 1-2 tsp / 5-10mL 4 tsp / 20mL Nandos 1 tsp / 5g Chilli Paste 3 tsp / 15mL Soy Sauce |
3 tsp / 15mL Tomato Paste 2 tsp / 10mL Masterfoods 1 tsp / 5g Mustard Lemon and lime juice Vinegar (as required) Worcestershire Sauce 1 tsp Vegetable Oil (e.g. olive oil, canola oil, sesame oil, avocado oil)
|
Cream Butter sauces High calorie simmer |
Nutritional information correct on 5 September 2019.
Active 2 / Active 1/ Maintenance Levels
Once you have progressed onto the Active 2 Level of the OPTIFAST VLCD Program you can start to introduce dairy and fruit. Please see below for serving sizes for both your dairy and fruit serves that can be included in Active 2, Active 1 and Maintenance Levels of the OPTIFAST VLCD Program:
| Active 2, Active 1 and Maintenance Levels ONLY | |||
| Allowed Fruit (one serve = 50-70 calories) | Avoid | ||
|
Apple (1 small) |
Pineapple (2 slices) |
Peach (1) |
Dried Fruit |
| Active 2, Active 1 and Maintenance Levels ONLY | |||
| Low-Fat Dairy (one serve = 100 calories) | Avoid | ||
|
Reduced Fat Hard Cheese (30g) |
Low-Fat Milk (250ml) |
|
Full-Cream Dairy |
