OPTAVIA Condiment List

Colorful Spices on Spoons

 

OPTAVIA Condiment List 

Making changes to a new way of eating and healthy lifestyle can be challenging; however, using this simple OPTAVIA Condiment List you can still add some flavor and spice to any of your on plan meals! That said, it's important to remember that any condiments consumed are going to add to you daily calorie and carbohydrate counts. It's vital that you take a few moments to familiarize yourself with your food labels and their caloric information; doing so is going to help optimize your results! Just remember OPTAVIA recommends that a condiment serving contain no more than a single gram of carbohydrates per serving. The good news is that you're allowed up to 3 condiments per lean and green meal each day and you can use them however you like!

OPTAVIA Fresh Herb Condiment List

  • Basil (whole leaves): 1 cup 
  • Basil (chopped): ½ cup
  • Capers: 2 Tbsp
  • Chives (chopped): ¼ cup 
  • Cilantro: 1 cup
  • Dill weed: 1 cup
  • Garlic (minced): 1 tsp
  • Garlic (whole): 1 clove
  • Ginger root: 2 tsp
  • Lemongrass: 2 tsp
  • Parsley: ¼ cup
  • Peppermint: ¼ cup
  • Rosemary: 2 Tbsp
  • Sage: 2 Tbsp
  • Spearmint: 2 Tbsp
  • Thyme: 1 Tbsp

OPTAVIA Dried Herbs & Spices Condiment List

  • Allspice: ½ tsp
  • Anise seed: ½ tsp
  • Basil (whole leaves): 2 tsp 
  • Basil (ground): 1 tsp
  • Bay leaf: 2 tsp
  • Caraway seed: ½ tsp 
  • Cardamom: ½ tsp
  • Cayenne pepper: ½ tsp
  • Celery seed: 1 tsp
  • Chili powder: ½ tsp
  • Cilantro: 1 Tbsp
  • Cinnamon: ½ tsp
  • Cloves (whole): 1 tsp
  • Cloves (ground): ½ tsp 
  • Coriander seed: 1 tsp
  • Crushed red pepper: ½ tsp
  • Cumin seed (whole or ground): 1 tsp
  • Curry powder: ½ tsp
  • Dill seed: ½ tsp
  • Dill weed: 1 tsp
  • Fennel seed: ½ tsp
  • Fenugreek seed: ¼ tsp 
  • Garlic powder: ½ tsp
  • Ginger (ground): ½ tsp
  • Mace: 1 tsp
  • Marjoram: 2 tsp
  • Mustard seed (ground): 1 tsp
  • Nutmeg: ½ tsp
  • Onion powder: ½ tsp
  • Oregano (whole leaves): 1 tsp 
  • Oregano (ground): ½ tsp
  • Paprika: ½ tsp
  • Parsley: 1 Tbsp
  • Pepper: ½ tsp
  • Poppy seed: 1 tsp
  • Poultry seasoning: 1 tsp
  • Pumpkin pie spice: ½ tsp
  • Rosemary: 1 tsp
  • Saffron: 1 tsp
  • Sage: 2 tsp
  • Salt: ¼ tsp
  • Savory: 1 tsp
  • Spearmint: 1 Tbsp
  • Spice mixes: ½ tsp
  • Tarragon (whole leaves): 1 Tbsp
  • Tarragon (ground): 1 tsp
  • Thyme (whole leaves or ground): 1 tsp
  • Turmeric: ½ tsp

OPTAVIA Sauces & Syrups Condiment List

  • Barbecue sauce (regular): ½ tsp
  • Barbecue sauce (sugar-free): 1 Tbsp
  • Catsup (regular): ½ tsp
  • Catsup (reduced sugar): 1 Tbsp
  • Cocktail sauce (regular): ½ tsp
  • Fish sauce: 1 Tbsp
  • Honey mustard sauce: ½ tsp 
  • Horseradish: 1 tsp
  • Hot sauce: 2 Tbsp
  • Mustard (dijon): 1 tsp
  • Mustard (yellow): 1 Tbsp 
  • Oyster sauce: 1 tsp
  • Salsa (tomato): 1 Tbsp
  • Soy sauce (regular or low sodium): 1 Tbsp
  • Sriracha: 1 tsp
  • Steak sauce: 1 tsp
  • Sweet and sour sauce: ½ tsp
  • Syrups/flavorings (sugar-free Torani® and Walden Farms, Inc.®): 2 Tbsp
  • Teriyaki sauce: 1 tsp 
  • Tomato paste: 1 tsp
  • Vinegar (cider, white, wine): ¼ cup
  • Vinegar (balsamic): 1 tsp
  • Wasabi: ½ tsp
  • Worcestershire sauce: ½ tsp

OPTAVIA Dairy, Cheese & Milk Substitute Condiment List

  • Butter Buds®: ½ tsp
  • Cheese – blue, feta, parmesan (regular): 1 Tbsp
  • Cheese – blue, feta, parmesan (reduced-fat): 2 Tbsp
  • Cream cheese (regular): ½ Tbsp
  • Cream cheese (light): 1 Tbsp
  • Cream substitute (liquid or powdered, regular): ½ tsp
  • Cream substitute (liquid or powdered, sugar-free): 1 tsp
  • Greek yogurt (plain,nonfat or low-fat): 2 Tbsp
  • Sour Cream (regular or light): 1 Tbsp
  • The Laughing Cow® Spreadable Cheese: 1 wedge
  • Whipped Topping (Cool Whip®): 1 Tbsp
  • Whipped Topping (pressurized, Reddi-whip®): 2Tbsp
  •  

Milks:

  • Almond (refrigerated, unsweetened original or unsweetened vanilla): 1 cup
  • Cashew (refrigerated, unsweetened original or unsweetened vanilla): 1 cup
  • Coconut (canned, regular): 1 Tbsp
  • Coconut (canned, light): 2 Tbsp
  • Coconut (refrigerated, unsweetened original or unsweetened vanilla): ½ cup 
  • Cow’s (unflavored): 1 Tbsp
  • Rice (unsweetened): 1 Tbsp
  • Soy (unsweetened): 2 Tbsp

OPTAVIA Baking & Cooking Ingredients Condiment List

  • Almond flour: 2 tsp
  • Baker’s yeast: ½ tsp
  • Baking powder: ½ tsp
  • Baking soda: 1 tsp
  • Bouillon: 1 cube
  • Broth or stock: 1⁄3  cup – 1 cup (varies based on brand and flavor – use serving size for 1g carb or less)
  • Bran – wheat, rice, corn: ½ tsp
  • Cocoa powder (unsweetened): 1 tsp
  • Coconut (shredded, unsweetened): 2 tsp
  • Cooking oil spray (Pam®): 10, ¼ second sprays
  • Cornmeal: ½ tsp
  • Cream of tartar: ½ tsp
  • Extracts: 1 tsp
  • Imitation butter: 10 sprays
  • Lemon or lime juice: 2 tsp
  • Lemon or lime zest: 1 Tbsp
  • Liquid egg substitute: 3 Tbsp
  • Nutritional yeast (small flakes): 1 tsp
  • Nutritional yeast (large flakes): 2 tsp
  • Onion (chopped): 1 Tbsp
  • Pine nuts: 1⁄8 ounce (~20 kernels)
  • Ranch dressing mix: ½ tsp
  • Seaweed (dried): 1 Tbsp
  • Seaweed (fresh): 2 Tbsp

Seeds:

  • Chia: ½ tsp
  • Hemp: 1 tsp
  • Flax (whole or ground): 1 tsp
  • Poppy: 1 tsp
  • Pumpkin: 1 tsp
  • Sesame: 1 tsp
  • Sunflower (kernel only): 1 tsp
  • Slivered almonds: 2 tsp
  • Wheat germ: ½ tsp

OPTAVIA Flavor Enhancers Condiment List

  • Calorie-free sweetener: 1 packet
  • Crystal Light® “On the Go” sticks: ½ packet
  • Liquid stevia: 5 drops Mio®: ½ tsp
  • Monk Fruit In The Raw® Sweetener: 1 packet
  • Stevia In The Raw® Sweetener: 1 packet
  • True Lemon® or True Lime®: 1 packet
  • Truvia®: 1⁄3  packet

Printable OPTAVIA Condiments List

 

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