5+1 Plan Condiment List

5+1 Plan Condiment List

Making changes to a new way of eating and healthy lifestyle can be challenging; however, using this simple 5+1 Plan 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 5+1 Plan 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!

5+1 Plan 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

5+1 Plan 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

5+1 Plan 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

5+1 Plan 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

5+1 Plan 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