Food Index Tables
The Plateau‑proof Diet™ food scoring system. Every food is scored and classified into Green (rapid weight loss), Yellow (flexible/maintenance), or Red (avoid).
⚠️
Important: A food that is Green in one rotation
can be Yellow or even
Red in the other rotation!
Always check which rotation day you're on before choosing your meals.
The CP score measures carb-to-protein ratio; the FP score measures fat-to-protein ratio — they're completely different systems.
Showing 289 foods, sorted by score (lowest = best)
| Food | Category | Table | Score | Classification | Other Rotation |
|---|---|---|---|---|---|
| Chicken Breast (Roasted, Skinless) | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.5 |
| Turkey Breast (Roasted) | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.3 |
|
Beef, Bottom Round (Lean, Roasted)
⚠ Scores differently in other rotation |
🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 FP: 1.4 |
|
Beef, Top Sirloin (Lean, Broiled)
⚠ Scores differently in other rotation |
🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 FP: 1.6 |
|
Beef, Eye of Round (Lean)
⚠ Scores differently in other rotation |
🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 FP: 1.2 |
|
Beef, Flank Steak (Lean, Broiled)
⚠ Scores differently in other rotation |
🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 FP: 1.5 |
|
Beef, 93% Lean Ground
⚠ Scores differently in other rotation |
🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 FP: 1.8 |
|
Pork Tenderloin (Roasted)
⚠ Scores differently in other rotation |
🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 FP: 1.1 |
|
Pork Loin Chop (Lean, Broiled)
⚠ Scores differently in other rotation |
🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 FP: 1.5 |
|
Lamb, Leg (Lean, Roasted)
⚠ Scores differently in other rotation |
🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 FP: 1.7 |
| Venison (Roasted) | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.6 |
| Bison, Ground (Cooked) | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.8 |
| Elk (Roasted) | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.4 |
|
Salmon (Red/Sockeye, Baked)
⚠ Scores differently in other rotation |
🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 FP: 1.1 |
| Tuna (Canned, Light, Water-Packed) | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.2 |
| Tuna (Yellowfin, Fresh, Baked) | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.2 |
| Tilapia (Baked) | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.3 |
| Cod (Baked) | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.1 |
| Halibut (Baked) | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.4 |
| Mahi-Mahi (Grilled) | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.3 |
| Snapper (Baked) | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.3 |
| Sea Bass (Baked) | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.4 |
|
Swordfish (Grilled)
⚠ Scores differently in other rotation |
🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 FP: 1.0 |
|
Sardines (Canned in Water)
⚠ Scores differently in other rotation |
🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 FP: 1.4 |
| Crab (King, Steamed) | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.1 |
| Lobster (Steamed) | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.2 |
|
Duck Breast (Skinless, Roasted)
⚠ Scores differently in other rotation |
🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 FP: 1.0 |
| Ostrich (Ground, Cooked) | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.6 |
|
Quail (Roasted)
⚠ Scores differently in other rotation |
🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 FP: 1.3 |
|
Apple (Raw, With Skin)
⚠ Scores differently in other rotation |
🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 CP: 9.8 |
| Apple (Dried, Sulfured) | 🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
|
Banana
⚠ Scores differently in other rotation |
🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 CP: 9.0 |
|
Orange (Raw)
⚠ Scores differently in other rotation |
🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 CP: 9.5 |
|
Grapefruit (Raw)
⚠ Scores differently in other rotation |
🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 CP: 8.5 |
| Pineapple (Fresh) | 🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
| Mango (Fresh) | 🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
| Papaya (Fresh) | 🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
| Watermelon | 🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
| Cantaloupe | 🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
| Honeydew Melon | 🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
| Peach (Fresh) | 🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
| Nectarine (Fresh) | 🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
| Plum (Fresh) | 🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
| Grapes (Red/Green) | 🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
| Cherries (Sweet, Raw) | 🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
|
Kiwi (Fresh)
⚠ Scores differently in other rotation |
🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 CP: 8.0 |
| Pear (Fresh) | 🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
| Pomegranate Seeds | 🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
| Figs (Fresh) | 🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
| Apricots (Fresh) | 🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
| Cranberries (Fresh) | 🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
| Lemon (Raw) | 🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
| Lime (Raw) | 🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
| Dates (Medjool) | 🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
| Raisins | 🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
| Prunes (Dried Plums) | 🍎 Fruit | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
|
Broccoli (Raw, Cooked)
⚠ Scores differently in other rotation |
🥦 Vegetables | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 CP: 2.3 |
| Spinach (Fresh) | 🥦 Vegetables | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟢 CP: 1.5 |
|
Carrots (Raw)
⚠ Scores differently in other rotation |
🥦 Vegetables | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 CP: 8.0 |
| Sweet Potatoes (Baked) | 🥦 Vegetables | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
|
Potatoes (Baked, With Skin)
⚠ Scores differently in other rotation |
🥦 Vegetables | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 CP: 9.5 |
|
Potatoes (Boiled, No Skin)
⚠ Scores differently in other rotation |
🥦 Vegetables | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 CP: 9.0 |
| Butternut Squash (Cooked) | 🥦 Vegetables | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
| Acorn Squash (Cooked) | 🥦 Vegetables | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
|
Corn (Yellow, Cooked)
⚠ Scores differently in other rotation |
🥦 Vegetables | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 CP: 8.0 |
| Pumpkin (Cooked) | 🥦 Vegetables | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
|
Beets (Cooked)
⚠ Scores differently in other rotation |
🥦 Vegetables | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 CP: 9.0 |
| Parsnips (Cooked) | 🥦 Vegetables | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
| Jicama (Raw) | 🥦 Vegetables | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
| Rutabaga (Cooked) | 🥦 Vegetables | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
| Egg Whites (Cooked) | 🥩 Protein | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟢 CP: 0.1 |
|
Green Peas (Fresh)
⚠ Scores differently in other rotation |
🫘 Legumes | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 CP: 4.5 |
| Greek Yogurt (Nonfat) | 🧀 Dairy | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟢 CP: 0.5 |
|
Skim Milk
⚠ Scores differently in other rotation |
🧀 Dairy | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 CP: 2.7 |
| Green Tea (Unsweetened) | ☕ Beverages | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟢 CP: 0.0 |
| Black Coffee (No Cream) | ☕ Beverages | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟢 CP: 0.0 |
| Water | ☕ Beverages | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟢 CP: 0.0 |
| Herbal Tea (Unsweetened) | ☕ Beverages | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟢 CP: 0.0 |
|
Mustard (Yellow, 1 tbsp)
⚠ Scores differently in other rotation |
🧂 Condiments & Seasonings | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 CP: 3.0 |
|
Hot Sauce (1 tbsp)
⚠ Scores differently in other rotation |
🧂 Condiments & Seasonings | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 CP: 4.0 |
|
Soy Sauce (1 tbsp)
⚠ Scores differently in other rotation |
🧂 Condiments & Seasonings | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 CP: 2.0 |
|
Vinegar (Any, 1 tbsp)
⚠ Scores differently in other rotation |
🧂 Condiments & Seasonings | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 CP: 2.0 |
| Lemon Juice (1 tbsp) | 🧂 Condiments & Seasonings | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | — |
|
Salsa (Fresh)
⚠ Scores differently in other rotation |
🧂 Condiments & Seasonings | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 CP: 8.0 |
|
Tomato Paste (1 tbsp)
⚠ Scores differently in other rotation |
🧂 Condiments & Seasonings | 🟢 Green FP (Rapid Weight Loss) | 0.0 | 🟢 Ideal for rapid weight loss | 🟡 CP: 5.0 |
| Shrimp (Cooked) | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.1 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.1 |
| Egg Whites (Cooked) | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.1 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.0 |
| Whey Protein Isolate (Unflavored) | 🧀 Dairy | 🟢 Green CP (Rapid Weight Loss) | 0.1 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.1 |
| Rice Noodles (Cooked) | 🌾 Grains & Starches | 🟢 Green FP (Rapid Weight Loss) | 0.1 | 🟢 Ideal for rapid weight loss | — |
| Cod (Baked) | 🥩 Protein | 🟢 Green FP (Rapid Weight Loss) | 0.1 | 🟢 Ideal for rapid weight loss | 🟢 CP: 0.0 |
| Shrimp (Cooked) | 🥩 Protein | 🟢 Green FP (Rapid Weight Loss) | 0.1 | 🟢 Ideal for rapid weight loss | 🟢 CP: 0.1 |
|
Red Kidney Beans (Cooked)
⚠ Scores differently in other rotation |
🫘 Legumes | 🟢 Green FP (Rapid Weight Loss) | 0.1 | 🟢 Ideal for rapid weight loss | 🟡 CP: 2.8 |
| Scallops (Broiled) | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.2 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.1 |
| Cottage Cheese (1% Milkfat) | 🧀 Dairy | 🟢 Green CP (Rapid Weight Loss) | 0.2 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.2 |
|
Parmesan (Grated)
⚠ Scores differently in other rotation |
🧀 Dairy | 🟢 Green CP (Rapid Weight Loss) | 0.2 | 🟢 Ideal for rapid weight loss | 🟡 FP: 1.8 |
|
String Cheese (Part-Skim)
⚠ Scores differently in other rotation |
🧀 Dairy | 🟢 Green CP (Rapid Weight Loss) | 0.2 | 🟢 Ideal for rapid weight loss | 🟡 FP: 2.0 |
| Seitan (Wheat Gluten) | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.2 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.1 |
| White Rice (Cooked) | 🌾 Grains & Starches | 🟢 Green FP (Rapid Weight Loss) | 0.2 | 🟢 Ideal for rapid weight loss | — |
| Couscous (Cooked) | 🌾 Grains & Starches | 🟢 Green FP (Rapid Weight Loss) | 0.2 | 🟢 Ideal for rapid weight loss | — |
| Tuna (Canned, Light, Water) | 🥩 Protein | 🟢 Green FP (Rapid Weight Loss) | 0.2 | 🟢 Ideal for rapid weight loss | 🟢 CP: 0.0 |
| Black Beans (Cooked) | 🫘 Legumes | 🟢 Green FP (Rapid Weight Loss) | 0.2 | 🟢 Ideal for rapid weight loss | 🟢 CP: 1.4 |
| Navy Beans (Cooked) | 🫘 Legumes | 🟢 Green FP (Rapid Weight Loss) | 0.2 | 🟢 Ideal for rapid weight loss | 🟢 CP: 1.8 |
| Pinto Beans (Cooked) | 🫘 Legumes | 🟢 Green FP (Rapid Weight Loss) | 0.2 | 🟢 Ideal for rapid weight loss | 🟢 CP: 1.7 |
| Cottage Cheese (1% Milkfat) | 🧀 Dairy | 🟢 Green FP (Rapid Weight Loss) | 0.2 | 🟢 Ideal for rapid weight loss | 🟢 CP: 0.2 |
| Clams (Steamed) | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.3 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.3 |
|
Eggs (Hard Boiled, Whole)
⚠ Scores differently in other rotation |
🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.3 | 🟢 Ideal for rapid weight loss | 🟡 FP: 1.6 |
| Cottage Cheese (Nonfat) | 🧀 Dairy | 🟢 Green CP (Rapid Weight Loss) | 0.3 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.0 |
|
Swiss Cheese
⚠ Scores differently in other rotation |
🧀 Dairy | 🟢 Green CP (Rapid Weight Loss) | 0.3 | 🟢 Ideal for rapid weight loss | 🟡 FP: 2.5 |
|
Mozzarella (Part-Skim)
⚠ Scores differently in other rotation |
🧀 Dairy | 🟢 Green CP (Rapid Weight Loss) | 0.3 | 🟢 Ideal for rapid weight loss | 🟡 FP: 2.1 |
| Polenta (Cooked) | 🌾 Grains & Starches | 🟢 Green FP (Rapid Weight Loss) | 0.3 | 🟢 Ideal for rapid weight loss | — |
| Turkey Breast (Roasted) | 🥩 Protein | 🟢 Green FP (Rapid Weight Loss) | 0.3 | 🟢 Ideal for rapid weight loss | 🟢 CP: 0.0 |
| Tilapia (Baked) | 🥩 Protein | 🟢 Green FP (Rapid Weight Loss) | 0.3 | 🟢 Ideal for rapid weight loss | 🟢 CP: 0.0 |
| Lentils (Cooked) | 🫘 Legumes | 🟢 Green FP (Rapid Weight Loss) | 0.3 | 🟢 Ideal for rapid weight loss | 🟢 CP: 1.2 |
| Mussels (Steamed) | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.4 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.4 |
| Greek Yogurt (Nonfat, Plain) | 🧀 Dairy | 🟢 Green CP (Rapid Weight Loss) | 0.5 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.0 |
|
Feta Cheese
⚠ Scores differently in other rotation |
🧀 Dairy | 🟢 Green CP (Rapid Weight Loss) | 0.5 | 🟢 Ideal for rapid weight loss | 🟡 FP: 2.4 |
|
Ricotta (Part-Skim)
⚠ Scores differently in other rotation |
🧀 Dairy | 🟢 Green CP (Rapid Weight Loss) | 0.5 | 🟢 Ideal for rapid weight loss | 🟡 FP: 1.6 |
|
Hemp Seeds (Hulled)
⚠ Scores differently in other rotation |
🥜 Nuts & Seeds | 🟢 Green CP (Rapid Weight Loss) | 0.5 | 🟢 Ideal for rapid weight loss | 🟡 FP: 2.1 |
| Cheddar Cheese | 🧀 Dairy | 🟡 Yellow CP (Flexible / Maintenance) | 0.5 | 🟡 Flexible / maintenance | — |
|
Corn Tortilla
⚠ Scores differently in other rotation |
🌾 Grains & Starches | 🟢 Green FP (Rapid Weight Loss) | 0.5 | 🟢 Ideal for rapid weight loss | 🟡 CP: 9.5 |
|
Buckwheat (Cooked)
⚠ Scores differently in other rotation |
🌾 Grains & Starches | 🟢 Green FP (Rapid Weight Loss) | 0.5 | 🟢 Ideal for rapid weight loss | 🟡 CP: 7.0 |
| Millet (Cooked) | 🌾 Grains & Starches | 🟢 Green FP (Rapid Weight Loss) | 0.5 | 🟢 Ideal for rapid weight loss | — |
| Chicken Breast (Roasted, Skinless) | 🥩 Protein | 🟢 Green FP (Rapid Weight Loss) | 0.5 | 🟢 Ideal for rapid weight loss | 🟢 CP: 0.0 |
| Watercress (Raw) | 🥦 Vegetables | 🟢 Green CP (Rapid Weight Loss) | 0.6 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.0 |
|
Spaghetti (Firm, Cooked)
⚠ Scores differently in other rotation |
🌾 Grains & Starches | 🟢 Green FP (Rapid Weight Loss) | 0.6 | 🟢 Ideal for rapid weight loss | 🟡 CP: 9.0 |
|
Whole Wheat Pasta (Cooked)
⚠ Scores differently in other rotation |
🌾 Grains & Starches | 🟢 Green FP (Rapid Weight Loss) | 0.6 | 🟢 Ideal for rapid weight loss | 🟡 CP: 8.0 |
| Venison (Roasted) | 🥩 Protein | 🟢 Green FP (Rapid Weight Loss) | 0.6 | 🟢 Ideal for rapid weight loss | 🟢 CP: 0.0 |
|
Pumpkin Seeds (Roasted)
⚠ Scores differently in other rotation |
🥜 Nuts & Seeds | 🟢 Green CP (Rapid Weight Loss) | 0.7 | 🟢 Ideal for rapid weight loss | 🟡 FP: 2.3 |
| Tofu (Firm) | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.7 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.7 |
| Tofu (Firm) | 🥩 Protein | 🟢 Green FP (Rapid Weight Loss) | 0.7 | 🟢 Ideal for rapid weight loss | 🟢 CP: 0.7 |
| Edamame (Shelled, Cooked) | 🫘 Legumes | 🟢 Green CP (Rapid Weight Loss) | 0.8 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.7 |
| Seaweed, Nori (Dried) | 🥦 Vegetables | 🟢 Green CP (Rapid Weight Loss) | 0.8 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.1 |
|
Amaranth (Cooked)
⚠ Scores differently in other rotation |
🌾 Grains & Starches | 🟢 Green FP (Rapid Weight Loss) | 0.8 | 🟢 Ideal for rapid weight loss | 🟡 CP: 5.5 |
| Bison (Ground, Cooked) | 🥩 Protein | 🟢 Green FP (Rapid Weight Loss) | 0.8 | 🟢 Ideal for rapid weight loss | 🟢 CP: 0.0 |
| Seaweed, Spirulina (Dried) | 🥦 Vegetables | 🟢 Green CP (Rapid Weight Loss) | 0.9 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.2 |
| Tempeh | 🥩 Protein | 🟢 Green CP (Rapid Weight Loss) | 0.9 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.9 |
|
Brown Rice (Cooked)
⚠ Scores differently in other rotation |
🌾 Grains & Starches | 🟢 Green FP (Rapid Weight Loss) | 0.9 | 🟢 Ideal for rapid weight loss | 🟡 CP: 8.5 |
|
Quinoa (Cooked)
⚠ Scores differently in other rotation |
🌾 Grains & Starches | 🟢 Green FP (Rapid Weight Loss) | 0.9 | 🟢 Ideal for rapid weight loss | 🟡 CP: 6.5 |
| Swordfish (Grilled) | 🥩 Protein | 🟡 Yellow FP (Flexible / Maintenance) | 1.0 | 🟡 Flexible / maintenance | 🟢 CP: 0.0 |
| Duck Breast (Skinless, Roasted) | 🥩 Protein | 🟡 Yellow FP (Flexible / Maintenance) | 1.0 | 🟡 Flexible / maintenance | 🟢 CP: 0.0 |
|
Flax Seeds (Ground)
⚠ Scores differently in other rotation |
🥜 Nuts & Seeds | 🟢 Green CP (Rapid Weight Loss) | 1.1 | 🟢 Ideal for rapid weight loss | 🟡 FP: 2.8 |
| Pork Tenderloin (Roasted) | 🥩 Protein | 🟡 Yellow FP (Flexible / Maintenance) | 1.1 | 🟡 Flexible / maintenance | 🟢 CP: 0.0 |
| Salmon (Red/Sockeye, Baked) | 🥩 Protein | 🟡 Yellow FP (Flexible / Maintenance) | 1.1 | 🟡 Flexible / maintenance | 🟢 CP: 0.0 |
| Kale (Raw) | 🥦 Vegetables | 🟡 Yellow FP (Flexible / Maintenance) | 1.1 | 🟡 Flexible / maintenance | 🟡 CP: 3.5 |
| Lentils (Cooked) | 🫘 Legumes | 🟢 Green CP (Rapid Weight Loss) | 1.2 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.3 |
|
Peanut Butter (Natural)
⚠ Scores differently in other rotation |
🥜 Nuts & Seeds | 🟢 Green CP (Rapid Weight Loss) | 1.2 | 🟢 Ideal for rapid weight loss | 🟡 FP: 2.8 |
|
Sunflower Seeds (Dry Roasted)
⚠ Scores differently in other rotation |
🥜 Nuts & Seeds | 🟢 Green CP (Rapid Weight Loss) | 1.2 | 🟢 Ideal for rapid weight loss | 🟡 FP: 2.9 |
| Turkey (Dark Meat, Roasted) | 🥩 Protein | 🟡 Yellow FP (Flexible / Maintenance) | 1.2 | 🟡 Flexible / maintenance | 🟢 CP: 0.0 |
| Chicken Drumstick (Skinless) | 🥩 Protein | 🟡 Yellow FP (Flexible / Maintenance) | 1.2 | 🟡 Flexible / maintenance | 🟢 CP: 0.0 |
| Trout (Rainbow, Baked) | 🥩 Protein | 🟡 Yellow FP (Flexible / Maintenance) | 1.3 | 🟡 Flexible / maintenance | 🟢 CP: 0.0 |
| Chicken Thigh (Skinless, Roasted) | 🥩 Protein | 🟡 Yellow FP (Flexible / Maintenance) | 1.3 | 🟡 Flexible / maintenance | 🟢 CP: 0.0 |
| Milk (2%) | 🧀 Dairy | 🟡 Yellow FP (Flexible / Maintenance) | 1.3 | 🟡 Flexible / maintenance | 🟡 CP: 2.6 |
| Chickpeas/Garbanzo (Cooked) | 🫘 Legumes | 🟡 Yellow FP (Flexible / Maintenance) | 1.3 | 🟡 Flexible / maintenance | 🟡 CP: 3.2 |
| Black Beans (Cooked, Drained) | 🫘 Legumes | 🟢 Green CP (Rapid Weight Loss) | 1.4 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.2 |
|
Chia Seeds
⚠ Scores differently in other rotation |
🥜 Nuts & Seeds | 🟢 Green CP (Rapid Weight Loss) | 1.4 | 🟢 Ideal for rapid weight loss | 🟡 FP: 2.0 |
| Asparagus (Cooked) | 🥦 Vegetables | 🟢 Green CP (Rapid Weight Loss) | 1.4 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.0 |
| Beef, Bottom Round (Lean, Roasted) | 🥩 Protein | 🟡 Yellow FP (Flexible / Maintenance) | 1.4 | 🟡 Flexible / maintenance | 🟢 CP: 0.0 |
| Sardines (Canned in Water) | 🥩 Protein | 🟡 Yellow FP (Flexible / Maintenance) | 1.4 | 🟡 Flexible / maintenance | 🟢 CP: 0.0 |
| Soybeans (Cooked) | 🫘 Legumes | 🟢 Green CP (Rapid Weight Loss) | 1.5 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.9 |
| Spinach (Fresh) | 🥦 Vegetables | 🟢 Green CP (Rapid Weight Loss) | 1.5 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.0 |
| Arugula (Raw) | 🥦 Vegetables | 🟢 Green CP (Rapid Weight Loss) | 1.5 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.0 |
| Beef, Flank Steak (Lean, Broiled) | 🥩 Protein | 🟡 Yellow FP (Flexible / Maintenance) | 1.5 | 🟡 Flexible / maintenance | 🟢 CP: 0.0 |
| Pork Loin Chop (Lean, Broiled) | 🥩 Protein | 🟡 Yellow FP (Flexible / Maintenance) | 1.5 | 🟡 Flexible / maintenance | 🟢 CP: 0.0 |
| Yogurt (Plain, Low-Fat) | 🧀 Dairy | 🟡 Yellow FP (Flexible / Maintenance) | 1.5 | 🟡 Flexible / maintenance | 🟡 CP: 2.7 |
| Rye Bread | 🌾 Grains & Starches | 🟡 Yellow FP (Flexible / Maintenance) | 1.5 | 🟡 Flexible / maintenance | 🟡 CP: 7.8 |
| Split Peas (Cooked) | 🫘 Legumes | 🟢 Green CP (Rapid Weight Loss) | 1.6 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.1 |
|
Almonds (Whole)
⚠ Scores differently in other rotation |
🥜 Nuts & Seeds | 🟢 Green CP (Rapid Weight Loss) | 1.6 | 🟢 Ideal for rapid weight loss | 🟡 FP: 2.9 |
|
Almonds (Slivered)
⚠ Scores differently in other rotation |
🥜 Nuts & Seeds | 🟢 Green CP (Rapid Weight Loss) | 1.6 | 🟢 Ideal for rapid weight loss | 🟡 FP: 2.9 |
| Bok Choy (Cooked) | 🥦 Vegetables | 🟢 Green CP (Rapid Weight Loss) | 1.6 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.0 |
| Beef, Top Sirloin (Lean, Broiled) | 🥩 Protein | 🟡 Yellow FP (Flexible / Maintenance) | 1.6 | 🟡 Flexible / maintenance | 🟢 CP: 0.0 |
| Eggs (Hard Boiled, Whole) | 🥩 Protein | 🟡 Yellow FP (Flexible / Maintenance) | 1.6 | 🟡 Flexible / maintenance | 🟢 CP: 0.3 |
| Ricotta (Part-Skim) | 🧀 Dairy | 🟡 Yellow FP (Flexible / Maintenance) | 1.6 | 🟡 Flexible / maintenance | 🟢 CP: 0.5 |
| Pinto Beans (Cooked) | 🫘 Legumes | 🟢 Green CP (Rapid Weight Loss) | 1.7 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.2 |
| Broccoli (Frozen, Cooked) | 🥦 Vegetables | 🟢 Green CP (Rapid Weight Loss) | 1.7 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.0 |
| Lamb, Leg (Lean, Roasted) | 🥩 Protein | 🟡 Yellow FP (Flexible / Maintenance) | 1.7 | 🟡 Flexible / maintenance | 🟢 CP: 0.0 |
| Salmon (Atlantic, Farmed, Baked) | 🥩 Protein | 🟡 Yellow FP (Flexible / Maintenance) | 1.7 | 🟡 Flexible / maintenance | 🟢 CP: 0.0 |
| Navy Beans (Cooked) | 🫘 Legumes | 🟢 Green CP (Rapid Weight Loss) | 1.8 | 🟢 Ideal for rapid weight loss | 🟢 FP: 0.2 |
| Beef, 93% Lean Ground | 🥩 Protein | 🟡 Yellow FP (Flexible / Maintenance) | 1.8 | 🟡 Flexible / maintenance | 🟢 CP: 0.0 |
| Eggs (Scrambled, No Oil) | 🥩 Protein | 🟡 Yellow FP (Flexible / Maintenance) | 1.8 | 🟡 Flexible / maintenance | 🟢 CP: 0.3 |
| Parmesan (Grated) | 🧀 Dairy | 🟡 Yellow FP (Flexible / Maintenance) | 1.8 | 🟡 Flexible / maintenance | 🟢 CP: 0.2 |
| Whole Wheat Tortilla | 🌾 Grains & Starches | 🟡 Yellow FP (Flexible / Maintenance) | 1.8 | 🟡 Flexible / maintenance | 🟡 CP: 6.0 |
| Steel-Cut Oats (Dry) | 🌾 Grains & Starches | 🟡 Yellow FP (Flexible / Maintenance) | 1.8 | 🟡 Flexible / maintenance | 🟡 CP: 8.5 |
| Walnuts (English) | 🥜 Nuts & Seeds | 🟢 Green CP (Rapid Weight Loss) | 1.9 | 🟢 Ideal for rapid weight loss | — |
| Milk (Whole) | 🧀 Dairy | 🟡 Yellow FP (Flexible / Maintenance) | 1.9 | 🟡 Flexible / maintenance | 🟡 CP: 2.5 |
| Cream Cheese | 🧀 Dairy | 🟡 Yellow CP (Flexible / Maintenance) | 2.0 | 🟡 Flexible / maintenance | — |
| Soy Sauce (1 tbsp) | 🧂 Condiments & Seasonings | 🟡 Yellow CP (Flexible / Maintenance) | 2.0 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Vinegar (Apple Cider, 1 tbsp) | 🧂 Condiments & Seasonings | 🟡 Yellow CP (Flexible / Maintenance) | 2.0 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Beef, Chuck Roast (Lean) | 🥩 Protein | 🟡 Yellow FP (Flexible / Maintenance) | 2.0 | 🟡 Flexible / maintenance | 🟢 CP: 0.0 |
| Pork, Boneless Rib (Lean) | 🥩 Protein | 🟡 Yellow FP (Flexible / Maintenance) | 2.0 | 🟡 Flexible / maintenance | 🟢 CP: 0.0 |
| String Cheese (Part-Skim) | 🧀 Dairy | 🟡 Yellow FP (Flexible / Maintenance) | 2.0 | 🟡 Flexible / maintenance | 🟢 CP: 0.2 |
| Hummus | 🫘 Legumes | 🟡 Yellow FP (Flexible / Maintenance) | 2.0 | 🟡 Flexible / maintenance | 🟡 CP: 3.5 |
| Chia Seeds | 🥜 Nuts & Seeds | 🟡 Yellow FP (Flexible / Maintenance) | 2.0 | 🟡 Flexible / maintenance | 🟢 CP: 1.4 |
| Olive Oil (1 tbsp) | 🫒 Fats & Oils | 🟡 Yellow FP (Flexible / Maintenance) | 2.0 | 🟡 Flexible / maintenance | — |
| Coconut Oil (1 tbsp) | 🫒 Fats & Oils | 🟡 Yellow FP (Flexible / Maintenance) | 2.0 | 🟡 Flexible / maintenance | — |
| Avocado Oil (1 tbsp) | 🫒 Fats & Oils | 🟡 Yellow FP (Flexible / Maintenance) | 2.0 | 🟡 Flexible / maintenance | — |
| Flaxseed Oil (1 tbsp) | 🫒 Fats & Oils | 🟡 Yellow FP (Flexible / Maintenance) | 2.0 | 🟡 Flexible / maintenance | — |
| Yogurt (Plain, Whole Milk) | 🧀 Dairy | 🟡 Yellow FP (Flexible / Maintenance) | 2.1 | 🟡 Flexible / maintenance | 🟡 CP: 2.5 |
| Mozzarella (Part-Skim) | 🧀 Dairy | 🟡 Yellow FP (Flexible / Maintenance) | 2.1 | 🟡 Flexible / maintenance | 🟢 CP: 0.3 |
| Whole Wheat Bread | 🌾 Grains & Starches | 🟡 Yellow FP (Flexible / Maintenance) | 2.1 | 🟡 Flexible / maintenance | 🟡 CP: 7.2 |
| Hemp Seeds (Hulled) | 🥜 Nuts & Seeds | 🟡 Yellow FP (Flexible / Maintenance) | 2.1 | 🟡 Flexible / maintenance | 🟢 CP: 0.5 |
| Lamb Chop (Lean, Broiled) | 🥩 Protein | 🟡 Yellow FP (Flexible / Maintenance) | 2.2 | 🟡 Flexible / maintenance | 🟢 CP: 0.0 |
| Broccoli (Raw, Steamed) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 2.3 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Oatmeal (Plain, Cooked) | 🌾 Grains & Starches | 🟡 Yellow FP (Flexible / Maintenance) | 2.3 | 🟡 Flexible / maintenance | 🟡 CP: 9.0 |
| Pumpkin Seeds (Roasted) | 🥜 Nuts & Seeds | 🟡 Yellow FP (Flexible / Maintenance) | 2.3 | 🟡 Flexible / maintenance | 🟢 CP: 0.7 |
| Corn (Yellow, Cooked) | 🥦 Vegetables | 🟡 Yellow FP (Flexible / Maintenance) | 2.3 | 🟡 Flexible / maintenance | 🟡 CP: 8.0 |
| Chili con Carne (Homemade) | 🥩 Protein | 🟡 Yellow CP (Flexible / Maintenance) | 2.4 | 🟡 Flexible / maintenance | 🟡 FP: 1.8 |
| Feta Cheese | 🧀 Dairy | 🟡 Yellow FP (Flexible / Maintenance) | 2.4 | 🟡 Flexible / maintenance | 🟢 CP: 0.5 |
| Yogurt (Plain, Whole Milk) | 🧀 Dairy | 🟡 Yellow CP (Flexible / Maintenance) | 2.5 | 🟡 Flexible / maintenance | 🟡 FP: 2.1 |
| Milk (Whole) | 🧀 Dairy | 🟡 Yellow CP (Flexible / Maintenance) | 2.5 | 🟡 Flexible / maintenance | 🟡 FP: 1.9 |
| Beef, 85% Lean Ground | 🥩 Protein | 🟡 Yellow FP (Flexible / Maintenance) | 2.5 | 🟡 Flexible / maintenance | 🟢 CP: 0.1 |
| Swiss Cheese | 🧀 Dairy | 🟡 Yellow FP (Flexible / Maintenance) | 2.5 | 🟡 Flexible / maintenance | 🟢 CP: 0.3 |
| Granola (Low-Fat) | 🌾 Grains & Starches | 🟡 Yellow FP (Flexible / Maintenance) | 2.5 | 🟡 Flexible / maintenance | 🟡 CP: 9.5 |
| Pistachios (Roasted) | 🥜 Nuts & Seeds | 🟡 Yellow FP (Flexible / Maintenance) | 2.5 | 🟡 Flexible / maintenance | 🟢 CP: 1.5 |
| Milk (2%) | 🧀 Dairy | 🟡 Yellow CP (Flexible / Maintenance) | 2.6 | 🟡 Flexible / maintenance | 🟡 FP: 1.3 |
| Yogurt (Plain, Low-Fat) | 🧀 Dairy | 🟡 Yellow CP (Flexible / Maintenance) | 2.7 | 🟡 Flexible / maintenance | 🟡 FP: 1.5 |
| Milk (Nonfat/Skim) | 🧀 Dairy | 🟡 Yellow CP (Flexible / Maintenance) | 2.7 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Milk (1%) | 🧀 Dairy | 🟡 Yellow CP (Flexible / Maintenance) | 2.7 | 🟡 Flexible / maintenance | 🟢 FP: 0.7 |
| Goat Cheese (Soft) | 🧀 Dairy | 🟡 Yellow FP (Flexible / Maintenance) | 2.7 | 🟡 Flexible / maintenance | 🟢 CP: 0.4 |
| Tahini (Sesame Paste) | 🥜 Nuts & Seeds | 🟡 Yellow FP (Flexible / Maintenance) | 2.7 | 🟡 Flexible / maintenance | 🟢 CP: 1.3 |
| Red Kidney Beans (Cooked) | 🫘 Legumes | 🟡 Yellow CP (Flexible / Maintenance) | 2.8 | 🟡 Flexible / maintenance | 🟢 FP: 0.1 |
| Kefir (Low-Fat) | 🧀 Dairy | 🟡 Yellow CP (Flexible / Maintenance) | 2.8 | 🟡 Flexible / maintenance | 🟢 FP: 0.5 |
| Peanut Butter (Natural) | 🥜 Nuts & Seeds | 🟡 Yellow FP (Flexible / Maintenance) | 2.8 | 🟡 Flexible / maintenance | 🟢 CP: 1.2 |
| Cashews (Roasted) | 🥜 Nuts & Seeds | 🟡 Yellow FP (Flexible / Maintenance) | 2.8 | 🟡 Flexible / maintenance | 🟢 CP: 1.9 |
| Flax Seeds (Ground) | 🥜 Nuts & Seeds | 🟡 Yellow FP (Flexible / Maintenance) | 2.8 | 🟡 Flexible / maintenance | 🟢 CP: 1.1 |
| Butter (1 tbsp) | 🫒 Fats & Oils | 🟡 Yellow FP (Flexible / Maintenance) | 2.8 | 🟡 Flexible / maintenance | — |
| White Beans (Cooked) | 🫘 Legumes | 🟡 Yellow CP (Flexible / Maintenance) | 2.9 | 🟡 Flexible / maintenance | 🟢 FP: 0.2 |
| Almonds (Whole) | 🥜 Nuts & Seeds | 🟡 Yellow FP (Flexible / Maintenance) | 2.9 | 🟡 Flexible / maintenance | 🟢 CP: 1.6 |
| Sunflower Seeds (Dry Roasted) | 🥜 Nuts & Seeds | 🟡 Yellow FP (Flexible / Maintenance) | 2.9 | 🟡 Flexible / maintenance | 🟢 CP: 1.2 |
| Pecans | 🥜 Nuts & Seeds | 🟡 Yellow FP (Flexible / Maintenance) | 2.9 | 🟡 Flexible / maintenance | 🟢 CP: 1.8 |
| Pizza (Cheese, Thin Crust) | 🌾 Grains & Starches | 🟡 Yellow FP (Flexible / Maintenance) | 2.9 | 🟡 Flexible / maintenance | 🟡 CP: 5.6 |
| Beet Greens (Cooked) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 3.0 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Lima Beans (Cooked) | 🫘 Legumes | 🟡 Yellow CP (Flexible / Maintenance) | 3.0 | 🟡 Flexible / maintenance | 🟢 FP: 0.1 |
| Mustard (Yellow, 1 tbsp) | 🧂 Condiments & Seasonings | 🟡 Yellow CP (Flexible / Maintenance) | 3.0 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Swiss Chard (Cooked) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 3.2 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Chickpeas/Garbanzo (Cooked) | 🫘 Legumes | 🟡 Yellow CP (Flexible / Maintenance) | 3.2 | 🟡 Flexible / maintenance | 🟡 FP: 1.3 |
| Brussels Sprouts (Cooked) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 3.3 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Kale (Raw) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 3.5 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Artichoke (Cooked) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 3.5 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Hummus | 🫘 Legumes | 🟡 Yellow CP (Flexible / Maintenance) | 3.5 | 🟡 Flexible / maintenance | 🟡 FP: 2.0 |
| Black-Eyed Peas (Cooked) | 🫘 Legumes | 🟡 Yellow CP (Flexible / Maintenance) | 3.6 | 🟡 Flexible / maintenance | 🟢 FP: 0.2 |
| Collard Greens (Cooked) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 3.8 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Turnip Greens (Cooked) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 4.0 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Ezekiel Bread (1 Slice) | 🌾 Grains & Starches | 🟡 Yellow CP (Flexible / Maintenance) | 4.0 | 🟡 Flexible / maintenance | 🟢 FP: 0.5 |
| Hot Sauce (1 tbsp) | 🧂 Condiments & Seasonings | 🟡 Yellow CP (Flexible / Maintenance) | 4.0 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Cauliflower (Cooked) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 4.5 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Green Peas (Cooked) | 🫘 Legumes | 🟡 Yellow CP (Flexible / Maintenance) | 4.5 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Zucchini (Cooked) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 4.8 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Okra (Cooked) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 4.8 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Cabbage (Green, Cooked) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 5.0 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Garlic (Raw) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 5.0 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Tomato Paste (1 tbsp) | 🧂 Condiments & Seasonings | 🟡 Yellow CP (Flexible / Maintenance) | 5.0 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Green Beans (Cooked) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 5.2 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Cabbage (Red, Raw) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 5.5 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Mushrooms (Portobello, Grilled) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 5.5 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Lettuce, Romaine | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 5.5 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Pizza (Cheese, Thin Crust) | 🌾 Grains & Starches | 🟡 Yellow CP (Flexible / Maintenance) | 5.6 | 🟡 Flexible / maintenance | 🟡 FP: 2.9 |
| Mushrooms (White, Raw) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 6.0 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Whole Wheat Tortilla | 🌾 Grains & Starches | 🟡 Yellow CP (Flexible / Maintenance) | 6.0 | 🟡 Flexible / maintenance | 🟡 FP: 1.8 |
| Avocado (California) | 🍎 Fruit | 🟡 Yellow CP (Flexible / Maintenance) | 6.0 | 🟡 Flexible / maintenance | — |
| Blackberries | 🍎 Fruit | 🟡 Yellow CP (Flexible / Maintenance) | 6.0 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Mushrooms (Shiitake, Cooked) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 6.2 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Radishes (Raw) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 6.5 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Quinoa (Cooked) | 🌾 Grains & Starches | 🟡 Yellow CP (Flexible / Maintenance) | 6.5 | 🟡 Flexible / maintenance | 🟢 FP: 0.9 |
| Raspberries | 🍎 Fruit | 🟡 Yellow CP (Flexible / Maintenance) | 6.5 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Tomatoes (Canned, Diced) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 6.8 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Celery (Raw) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 7.0 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Lettuce, Iceberg | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 7.0 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Bulgur (Cooked) | 🌾 Grains & Starches | 🟡 Yellow CP (Flexible / Maintenance) | 7.0 | 🟡 Flexible / maintenance | 🟢 FP: 0.4 |
| Wild Rice (Cooked) | 🌾 Grains & Starches | 🟡 Yellow CP (Flexible / Maintenance) | 7.0 | 🟡 Flexible / maintenance | 🟢 FP: 0.2 |
| Bell Pepper, Green (Raw) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 7.2 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Whole Wheat Bread (1 Slice) | 🌾 Grains & Starches | 🟡 Yellow CP (Flexible / Maintenance) | 7.2 | 🟡 Flexible / maintenance | 🟡 FP: 2.1 |
| Tomatoes (Fresh, Raw) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 7.5 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Turnip (Cooked) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 7.5 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Farro (Cooked) | 🌾 Grains & Starches | 🟡 Yellow CP (Flexible / Maintenance) | 7.5 | 🟡 Flexible / maintenance | 🟢 FP: 0.5 |
| Bell Pepper, Red (Raw) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 7.8 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Rye Bread (1 Slice) | 🌾 Grains & Starches | 🟡 Yellow CP (Flexible / Maintenance) | 7.8 | 🟡 Flexible / maintenance | 🟡 FP: 1.5 |
| Cucumber (Raw) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 8.0 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Eggplant (Cooked) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 8.0 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Whole Wheat Pasta (Cooked) | 🌾 Grains & Starches | 🟡 Yellow CP (Flexible / Maintenance) | 8.0 | 🟡 Flexible / maintenance | 🟢 FP: 0.6 |
| Salsa (Fresh) | 🧂 Condiments & Seasonings | 🟡 Yellow CP (Flexible / Maintenance) | 8.0 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Onions (Raw) | 🥦 Vegetables | 🟡 Yellow CP (Flexible / Maintenance) | 8.5 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Brown Rice (Cooked) | 🌾 Grains & Starches | 🟡 Yellow CP (Flexible / Maintenance) | 8.5 | 🟡 Flexible / maintenance | 🟢 FP: 0.9 |
| Steel-Cut Oats (Dry) | 🌾 Grains & Starches | 🟡 Yellow CP (Flexible / Maintenance) | 8.5 | 🟡 Flexible / maintenance | 🟡 FP: 1.8 |
| Strawberries | 🍎 Fruit | 🟡 Yellow CP (Flexible / Maintenance) | 8.5 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
| Oatmeal (Plain, Cooked) | 🌾 Grains & Starches | 🟡 Yellow CP (Flexible / Maintenance) | 9.0 | 🟡 Flexible / maintenance | 🟡 FP: 2.3 |
| Spaghetti (Firm, Cooked) | 🌾 Grains & Starches | 🟡 Yellow CP (Flexible / Maintenance) | 9.0 | 🟡 Flexible / maintenance | 🟢 FP: 0.6 |
| Barley (Pearled, Cooked) | 🌾 Grains & Starches | 🟡 Yellow CP (Flexible / Maintenance) | 9.5 | 🟡 Flexible / maintenance | 🟢 FP: 0.4 |
| Corn Tortilla | 🌾 Grains & Starches | 🟡 Yellow CP (Flexible / Maintenance) | 9.5 | 🟡 Flexible / maintenance | 🟢 FP: 0.5 |
| Blueberries | 🍎 Fruit | 🟡 Yellow CP (Flexible / Maintenance) | 9.5 | 🟡 Flexible / maintenance | 🟢 FP: 0.0 |
💡 Understanding Cross-Rotation Scores
The Plateau-proof Diet™ uses two separate scoring systems that alternate every cycle:
🔵 CP Score (Days 1–10)
Measures the carb-to-protein ratio. Foods with low carbs relative to protein score best. This is why lean meats, eggs, and cheese are all Green CP — they have almost zero carbs.
🟠 FP Score (Days 11–15)
Measures the fat-to-protein ratio. Foods with low fat relative to protein score best. This is why fruits, vegetables, and grains shine in FP — they're very low in fat.
Example: Almonds are 🟢 Green CP (1.6) because they're high in protein relative to carbs.
But they're 🟡 Yellow FP (2.9) because they're high in fat. Same food, opposite result!
Always check your rotation day.
Can't find your food? Use the calculator to score any food yourself.
Open CP/FP Calculator →