Regular whole milk or other approved non-dairy milk may be used in your coffee between 12pm and 6pm on your milk days. Non-dairy creamers are not allowed because they are not zero calorie and they all contain sugars and/or corn syrup solids which do not comply with the chemistry of the program.

You may have up to 6 pieces of sugar-free gum and/or sugar-free candy any time of any day. For candies, no more than 10 calories each per piece.

The 1½ lbs vegetable allowance is raw weight. As a reminder, you are not required to eat the entire vegetable allowance – eat until you are satisfied.

No. However you may use vegetable stock or vegetable broth. Up to 8 oz may be used “free” (i.e., not counted as part of your 1½ lbs of vegetables). Over 8 oz, 2 oz of stock = 1 oz of vegetables.

You may use vegetable bouillon to flavor soup or to sauté vegetables but you should not drink it. Bouillon cubes are problematic due to their high salt content. We prefer you use vegetable broth or vegetable stock.

No. Most condiments contain vinegar, which will neutralize the chemistry of the program. All spices and seasonings are allowed.

Dijon mustard may be used in very small amounts as part of a recipe. For example, you may use a small amount of mustard as part of a salad dressing recipe to be used over many salads. A ¼teaspoon in a recipe used over many salads is the maximum.

We prefer you do not have any type of juice on a fruit and vegetable day. It takes ½ lb – 1 lb of vegetables to make one 8-oz glass of V8 juice. As you are not having solid foods on milk days, we prefer your body has the opportunity to chew solid food on vegetable days. V-8 is allowed as an ingredient in making salad dressings as long as the dressing is spread out over several salads.

You may not use Greek yogurts such as Fage as they contain cream, not just whole milk. When in doubt, check the ingredient list–if you see the word “cream,” the answer is no. Please note, some whole milk yogurts such as Stoneyfield Farms market themselves as having “cream on the top.” Again, check the ingredient list–often these do not have cream in them at all, it’s just a marketing tool.

With the exception of the first two weeks of the program when your body is going through detoxification, you may use the zero-calorie cooking sprays SPARINGLY. We prefer you avoid ICBINB spray as it contains soy, but it is allowed.

No. With dehydrated fruit it is difficult to determine how much comprises a single serving (i.e., one cup of raw fruit). It is permitted if you are dehydrating the fruit yourself and, therefore, can control the serving size.

Yes. You may have up to 2 “On The Go” packages per day (any time of day). The calorie content in Crystal Light indicates traces of sugar, which is why we limit its use.

No. Cool Whip is not allowed as it contains corn syrup and high-fructose corn syrup.

Pre-packaged hot chocolate is NOT allowed (unless you find a 0-calorie brand we are unaware of). You may make hot chocolate using Walden Farms or other 0-calorie sugar-free syrup. On a milk day between 12 pm and 6 pm you may use milk to make the hot chocolate. At other times you may make hot chocolate using the syrup with water.

You should use 0-calorie, sugar-free chocolate syrup rather than cocoa. You can use unsweetened baking cocoa but you are limited to 2 tablespoons per day MAX. If used outside of 12pm to 6 pm, 1 tablespoon replaces 1 piece of sugar-free gum/candy.

No, soy is NOT allowed. Instead of soy sauce, you may use BRAGG Liquid Amino, which can be found in most health food stores (Whole Foods carries it). Bragg Liquid Amino has no calories and tastes quite similar to soy sauce.

Sweet-N-Low brown sugar is permitted but not unlimited. Once a week for a recipe is fine. Splenda brown sugar cannot be used because it contains actual brown sugar.

We list them in recipes as a fruit and they should be considered a fruit.