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You may also ask to blend your iced caffelatte in the blender with sugar-free syrup added for a sugar-free ice blended coffee drink. Some coffee establishments have preprepared sugar-free ice blended coffee drinks. Option 5 1 (4- to 6-ounce) glass of milk (skim, 1%, or 2%) Option 6 14 cup light yogurt (any flavor) or Vi cup plain yogurt (you may add your favorite sugar-free syrup flavor). You may also choose a low-carb yogurt dairy snack option (approximately 7 grams of protein to 5 grams of carbo- hydrates). Option 7 !4 40-30-30 or protein bar (approximately 7 grams of protein to 5 grams of carbohydrates) Option 8 Choose one of the following: 1 (4- to 6-ounce) glass of wine (dry red or dry white) or 1 light beer with one of the following: 1 cheese stick (string cheese), 1 ounce cheese (reduced fat), 1 ounce lean deli meat, or 1 ounce turkey jerky (low sodium). Option 9 1 deviled or hard-cooked egg Option 10 lA cup ice cream (any brand or flavor) with 1 ounce cheese (reduced fat) or Vi cup low-carb ice cream without cheese (approximately 7 grams of protein to 5 grams of carbohydrates) "Free" Snacks: Sugar-free Jell-O and homemade sugar-free Popsicles (made in a Popsi- cle mold with Crystal Light lemonade or sugar-free soda) are about the only acceptable free snacks. You may add some reduced-fat whipped cream totheJell-O. You may also eat some low-carb, sugar-free chocolate bars or candies with zero net carbs to satisfy your occasional sweet tooth, but not in un- limited amounts. They still contain calories, sugar alcohols, and fat. Refer to Appendix B, "Recommended Products," for rhe best-tasting high-quality low-carb product brands available. Small Body Frame (70-80 Grams of Protein per Day) moderate weight loss (40 Grams of Carbohydrates per Day) BREAKFAST (8:00 a.m.) 21 grams protein 10 grams carbohydrate Option 1 Protein Vi cup low-fat (2%) or nonfat cottage cheese Carbohydrate Favorite fruit: Choose 1 unit (9 carbohydrate grams) of your favorite fruir listed on the "Macronutrient Units" list . Option 2 Protein Omelette (made with 2 egg whites or ]A cup of egg substitute) with 1 ounce cheese and 1 ounce meat, (If you do not want meat, substitute an extra egg white, XA cup of egg substitute or 1 ounce cheese.) You may add carbohydrares from the "Macronutrient Units" list , such as mushrooms, onions, salsa, and avocados, but be sure to count them as part of your total carbohydrate intake. Carbohydrate Favorite fruit: Choose 1 unit (9 carbohydrate grams) of your favorite fruit or other carbohydrate listed on the "Macronurrienr Unirs" lisr (page 85). Examples: % apple, 1 tomato, Vi bagel, !4 English muffin, 1 low- carbohydrate tortilla, 1 slice of toast (low-carbohydrate bread). Favorable-Carbohydrate Menu Options Option 3 Protein Choose one of the following: 3 cheese sticks (string cheese), 3 ounces cheese (reduced fat), 3 ounces lean deli meat, or 3 ounces turkey jerky (low sodium) Carbohydrate Favorite fruit: Choose 1 unit (9 carbohydrate grams) of your favorite fruit listed on the Macronutrient Units list .