Allowed Foods & Condiments List

All Levels - Low Starch Vegetables

The recommended allowed vegetables on the OPTIFAST VLCD Program (all levels) are low starch or low carbohydrates and also low calorie. The table below lists what vegetables are recommended whilst on the OPTIFAST VLCD Program. The OPTIFAST VLCD Program calls for at least 2 cups a day of allowed vegetables (raw or cooked, it doesn’t matter which). Also, increasing that quantity makes little difference to your weight loss as long as you are sticking to the list of recommended allowable vegetables.

 
Low Starch Vegetables
Allowed Avoid
Alfalfa sprouts
Asparagus
Bean sprouts
Beetroot (30-40g)
Bok Choy
Broccoli
Brussels sprouts
Cabbage
Capsicum
Carrots (30-40g)
Cauliflower
Celery
Cucumber
Eggplant
Green beans
Konjac noodles (Slendier/Slim Pasta range)
Lettuce (all types)
Leeks
Mushrooms
Onions
Radishes
Shallots
Silver beet
Snow peas
Spinach
Squash
Tomatoes
Watercress
Zucchini
Corn
Green peas
Legumes
Lentils
Potato
Sweet potato
Parsnip
Pumpkin
Turnip

 

Additional Low Energy Foods

 
Soups
Allowed Avoid

Stock cubes
Bonox (in moderation)
Miso Soup

Vegetable soups
(made from allowed vegetables)
All other soups

 

Beverages
Allowed Avoid
Water
Soda water
Diet soft drinks and cordial
Plain mineral water

Tea and coffee
(no or 30mL skim milk and no sugar)
Herbal Teas

Fruit juice
Alcohol
Soft drinks
Cordial

 

Miscellaneous
Allowed Avoid
Artificial sweeteners*
Sugar free lollies and gum
(1-2 pieces per day)
Diet jelly (125g)
Flavour essences (1/2-1 tsp)
Diet topping (1-2 tsp)
 


*Excessive consumption of artificial sweeteners can cause gastro upset and should be consumed in moderation.
†Some diet lollies will contain calories that if consumed in large amounts may affect your weight loss.

 

Permitted Condiments & Flavourings

  It is important to choose condiments and flavourings which have a low carbohydrate, low calorie and low fat content. To help you, we have put together a list of suitable herbs, spices and sauces below.

 
Herbs & Spices
Allowed Avoid
All spice
Basil
Celery flakes
Chilli
Chives
Cinnamon
Cloves
Coriander
Cumin
Curry powder
Dill
Fennel
Garlic
Ginger
Lite salt
Mint
Mustard seed
Nutmeg
Oregano
Paprika
Parsley
Pepper
Rosemary
Sage
Thyme
Turmeric
Tarragon
 

 

Sauces & Condiments
Allowed Avoid

2 tsp / 10mL Woolworths
Fat Free Italian Dressing

3 tsp / 15mL Praise
Fat Free Italian Dressing

2 tsp / 10mL Woolworths
99% Fat Free French
Dressing

2 tsp / 10mL Praise
Fat Free French Dressing

2 tsp / 10mL Woolworths
99% Fat Free Italian
Balsamic Dressing

3 tsp / 15mL Praise Fat
Free Thousand Island
Dressing

2 tsp / 10mL Fountain
No Added Sugar
Tomato Sauce

4 tsp / 20mL MAGGI
Fish Sauce

4 tsp / 20mL MAGGI
Seasoning Sauce

1-2 tsp / 5-10mL
Tabasco Sauce

4 tsp / 20mL Nandos
Peri Peri Hot Sauce

1 tsp / 5g Chilli Paste

3 tsp / 15mL Soy Sauce

3 tsp / 15mL Tomato Paste

2 tsp / 10mL Masterfoods
Hot Chilli Sauce

1 tsp / 5g Mustard

Lemon and lime juice
(as required)

Vinegar (as required)

Worcestershire Sauce
(as required)

Cream

Butter sauces

High calorie simmer
sauces and dressings


Nutritional information correct on 5 September 2019.


Active 2 / Active 1/ Maintenance Levels

Once you have progressed onto the Active 2 Level of the OPTIFAST VLCD Program you can start to introduce dairy and fruit. Please see below for serving sizes for both your dairy and fruit serves that can be included in Active 2, Active 1 and Maintenance Levels of the OPTIFAST VLCD Program:
 

Active 2, Active 1 and Maintenance Levels ONLY
Allowed Fruit (one serve = 50-70 calories) Avoid

Apple (1 small)
Lychees (4)
Plums (2)
Apricots (2)
Orange (1)
Mandarin (1-2)

Pineapple (2 slices)
Strawberries (1.5 punnets)
Cherries (15)
Passionfruit (4)
Rhubarb (200g)
Grapes (1/2 cup)

Peach (1)
Prunes (3)
Pear (1 small)
Canned fruit in natural juice (120g)

Dried Fruit
Fruit Juice

 

Active 2, Active 1 and Maintenance Levels ONLY
Low-Fat Dairy (one serve = 100 calories) Avoid

Reduced Fat Hard Cheese (30g)
Cottage Cheese (1/3 cup)
Low-Fat Ice Cream (1 scoop)

Low-Fat Milk (250ml)
Low-Fat Yoghurt
(1 small tub ~ 150g)

 

Full-Cream Dairy

There’s a whole world of OPTIFAST to explore