5+1 Plan Optavia Condiment List

Making changes to a new way of eating and a 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 your daily calorie and carbohydrate counts. You must 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

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

5+1 PLAN 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