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Chicken or steak soft taco: 1 soft taco (tear off Vi tortilla) Deli-style or sub sandwich: 1 sandwich with your choice of meat or cheese (without top bun or protein style-wrapped in lettuce) Grilled chicken sandwich: 1 grilled chicken sandwich (without top bun or protein style-wrapped in lettuce) Rotisserie or grilled chicken: 1 skinless thigh, leg, or breast with 1 side coleslaw Hamburger: Vi pound hamburger or cheeseburger (without top bun or protein style-wrapped in lertuce) Pizza: 2 slices (don't eat the crusr, eat only the toppings: cheese, lean meats) You will maintain a low-fat diet naturally by making your protein choices from the "Best Choices" categories appearing in rhe "Macronutrient Units" list . SNACK (3:30 AND OPTIONALLY 11:00 p.m.) 7 grams protein 5 grams carbohydrate Option 1 1 celery stalk filled with 1 tablespoon of natural peanut or nut butter or 2 ounces cream cheese (reduced fat) Option 2 Choose one of the following: 1 cheese stick (string cheese), 1 ounce cheese (reduced fat), or 1 ounce lean deli meat with your favorite fruit- choose 'A unit (4.5 carbohydrate grams) of your favorite fruit from the "Macronutrient Units" list . Option 3 '«cup nuts (any type) Option 4 1 (6- to 8-ounce) hot or iced caffelatte (1% or 2% milk) coffee drink (sugar-free). Ask the coffee establishment to add a shot of flavored sugar- free syrup if available. 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 prepared sugar-free ice blended coffee drinks. Option 5 1 (4- to 6-ounce) glass of milk (skim, 1%, or 2%) Option 6 'A cup light yogurt (any flavor) or 'A 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 lA 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). Favorable-Carbohydrate Menu Options 103 Option 9 1 deviled or hard-cooked egg Option 10 'At cup ice cream (any brand or flavor) with 1 ounce cheese (reduced fat) or V* cup low-carb ice cream without cheese (approximarely 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 Crysral Light lemonade or sugar-free soda) are about the only acceptable free snacks. You may also add some reduced-fat whipped cream to the Jell-O. You may also eat some low-carb, sugar-free chocolate bars or candies with zero ner carbs to satisfy your occasional sweet tooth, but not in un- limited amounts. They still contain calories, sugar alcohols, and fat.