Exchange Lists

September 13, 2017 / /

"Grocery To Go" Snacks - 200 Calories
3-Can Chili
A Healthy Yogurt Sundae
A Simple Mexican Salad
A Super Healthy Fruit, Yogurt & Flaxseed Parfait
Apple Pie Yogurt Delight
Artichokes with Garlic Dipping Sauce
Arugula Salad with Parmesan, Lemon & Olive Oil
Arugula Salad with Pumpkin-Spice Creamy Vinaigrette
Veggies Done Right
Asian Coleslaw
Asian Fruit Salad
Asian Sesame Zucchini Noodles
Asian-Style Rice
Asian-style Salad Dressing
Healthy Veggies
Asparagus Spears with Mandarin Oranges
Veggies Done Right
Autumn Veggie Delight
Avocado Crema
Avocado Smash
Avocado Strawberry Caprese
Avocado Tomato Corn Salad
Avocado-Lime Dressing
Baby Arugula, Cucumbers, Beets, Onions and Feta Cheese Salad
Baby Arugula, Cucumbers, Tomatoes, Onions and Feta Cheese Salad
Baby Kale Salad with Apples and Cheddar
Baby Kale, Cucumber, Carrots, Tomatoes and Feta Cheese Salad
Baby Mixed Greens with Pomegranate Vinaigrette
Baby Spinach Salad with Goat Cheese
Bagels
Baked Acorn Squash with Curried Rice
Veggies Done Right
Baked Asparagus
Veggies Done Right
Balsamic & Parmesan Roasted Cauliflower
Banana & Coconut Treat
Banana & Peanut Butter Yogurt Delight
Banana and Strawberry Frozen Yogurt
Banana Bread Muffins
Banana Yogurt with Chewy Granola
Banana – Bran Muffins
Banana-Kiwi Salad
Bananas & Strawberries with Chocolate Chips
Barbeque-Honey Sauce
Barley and Bean Salad with Lemon Pepper Vinaigrette
Basil Quinoa with Red Bell Pepper
Beet Pasta with Beet Greens and Goat Cheese
Black Beans and Rice
Black Olive Aioli
Fruit Done Right
Blueberries With Lemon Cream Sauce
Blueberry Crisp
Blueberry-Maple- Bran Muffins
Fresh Veggies
Braised Broccoli, Orange and Parmesan
Veggies Done Right
Braised Cabbage with Leeks and Sesame Seeds
Braised Kohlrabi with Fennel & Leeks
Broccoli Salad with Creamy Feta Dressing
Fresh Veggies
Broccoli with Caramelized Onions and Pine Nuts
Brown Rice
Brown Rice Pilaf
Bruleed Oranges with Cardamom Syrup
Butter Swaps
Butternut Squash
Butternut Squash and Mushroom Salad
Butternut Squash with Parmesan, Lemon and Sage
Button Mushrooms
Cabbage Salad
Cajun Green Beans & Potatoes
Campbell's To Go Smoky Ham & Potato with Cheese Soup Meal
Campbell’s Smokey Ham, Potato & Cheese Soup
Caramelized Onion Dip with Chives
Veggies Done Right
Cardamom Roasted Cauliflower
Carrot Whoopie Pies
Carrots, Hummus and Nuts
Cauliflower & Roasted Red Pepper
Cauliflower and Broccoli with Lemon
Cauliflower Fried Rice & Vegetables
Cauliflower Steaks with Parmesan Cauliflower Rice & Romesco
Champagne Dijon Vinaigrette
Champagne Mangoes with Lime and Sea Salt
Champagne Vinaigrette
Chanterelle Mushrooms
Veggies Done Right
Cheddar and Almond Broccoli Salad
Cheddar and Chive "Squachos"
Cheese Swaps
Cheesy Broccoli-Potato Mash
Cheesy Spinach-Sweet Potato Mash
Cherry Cheesecake Pudding
Cherry Jell-O & Fruit Mold
Cherry with Coconut Yogurt Delight
Chicken & Spinach with Fresh Pesto Soup
Chickpea Salad
Veggies Done Right
Chili-Lime Corn
Chinese Five Spice Kale Chips
Chobani Greek Yogurt
Chobani Greek Yogurt Flips
Chocolate Covered Strawberries
Chunky Fennel Vinaigrette
Chunky Garden Gazpacho
Citrus Ale Vinagrette
Coconut-Banana Frozen Dessert
Coleslaw
Couscous with Savory Spices
Couscous with Tomatoes, Garlic & White Wine
Crackers & Rice Cakes
Cranberry Apple Crisp
Cream of Wild Rice Soup
Creamy Butternut Squash Soup
Fruit is the New Dessert
Creamy Fruit Salad
Creamy Pumpkin Soup
Creamy Salad Dressing
Creamy Tomato Bisque
Creole Black Beans
Creole Sauce
Crispy Smashed Potatoes with Avocado Garlic Aioli
Crust less Pumpkin Pie
Cucumber Hummus Sandwiches
Dannon Activia Greek Yogurt and Nuts
Dannon Light Activia Blueberry Yogurt with Fruit & Nuts
Dark Chocolate "Pudding"
Dark Chocolate-Raspberry Pudding
Dijon Dressing
Spices
Dry Seasonings --- Pre-Packaged
Veggies Done Right
Easy Antipasta
Edamame Hummus
Eggplant Caponata
Eggplant Provencale
English Muffins
Fluffy Jello Fruit Salad
Fresh Berry Pie
Salads Done Right
Fresh Cabbage and Tomato Salad
Fresh Fruit 50 Calories per Serving
Fresh Fruit 100 Calories per Serving
Fresh Garden Salad with Avocado
Fried Brown Rice with Peas and Currants
Fried Eggplant
Healthy Dessert
Frozen Fruit, Yogurt & Nut Dessert
Fruit Kabob
Fruit, Yogurt and Nuts
Garlic Sweet Potatoes and Sugar Snap Peas
Garlic-Braised Greens
Garlic-Cheese Grits
Garlicky Green beans with Parmesan Cheese
Ghirardelli Chocolate Intense Dark Hazelnut Heaven & Yogurt
Ginger Bok Choy Soup with Noodles
Ginger Broccoli
Ginger, Split Pea & Veggie Curry
Gingerbread Cookies
100 calorie healthy snack
Greek Frozen Yogurt
Greek Salad with Wedges of Tomatoes, Cucumber, Green Peppers, Red Onion, Cubed Feta Cheese, and Kalamata Olive
Greek Yogurt Chocolate Mousse
Veggies Done Right
Green Beans with Charred Onions
Green Beans Done Right
Green Beans with Chili Garlic Sauce
Green Beans with Tomato and Basil
Green Olive Cauliflower Salad
Grilled Balsamic Radicchio with Pine Nuts
Grilled Banana with Honey
Grilled Eggplant Cutlets
Hanover Cilantro Lime Riced Cauliflower
Healthy Choice Zesty Gumbo with Chicken & Sausage
Healthy Marinara Pasta with Edamame
Healthy Mayo
Heart Healthy Chicken Soup
Hearty Minestrone Soup
Herbed Red Potato Salad
Homemade Cajun Seasoning
Homemade Pizza Sauce
Homemade Whole Wheat Crepes
Homemade Whole-Wheat Bread
Homestyle Biscuits
Honey Mustard Sauce
Healthy Veggies
Honey-Lemon Asparagus
Hot Pepper Jelly Sauce
Hummus Bruschetta
Italian Bean Salad
Italian Roasted Snap Peas
Italian Vegetable Bake
Jams, Jellies & Preserves
Japanese Cucumber Salad
Japanese Salad Dressing
Jell-O Parfait
Jello Smooth Fruit Bowl
Jello with Fruit Delight
Kale with Garlic and Parmesan Cheese
Kimchi
Leek & Lemon Linguine
Lemon & Mint Sauce
Lemon & Oil Dressing
Lemon Chiffon with Fresh Berries
Lemon Herb Sauce
Lima Bean Spread With Cumin & Herbs
Loaded Baked Potato Soup
Long Grain Brown Rice
Madras Curry Cauliflower with Raita
Marinated Carrot Salad
Mashed Banana
Veggies Done Right
Mashed Cauliflower
Mediterranean Roasted Broccoli and Tomatoes
Mexican Pickled Vegetables
Milk Swap
Mini Coconut-Chai Cheesecakes
Mint Dressing
healthy fruit
Minty Mandarin Oranges
Minty Sugar Snap Peas
Mixed Baby Greens, Tomatoes, Oregano, Basil, Onions and Low Fat Mexican Cheese Salad
Mixed Berry Spinach Salad with Strawberry Balsamic Vinaigrette Dressing
Salad Done Right
Mixed Greens with Sugar Snap Peas Salad
Mixed Veggies with a Kick
Mixed Veggies – Carrots, Broccoli & Cauliflower
Moroccan Carrot Salad with Millet & Pomegranate
Moroccan-Spiced Lemon Dressing
Mushroom & Tomato Soup
Non-Starchy Vegetables
Nutty Baked Apple
Nutty Orange Citrus Jell-O
Olive Feta Salad
Orange Cream Delight
Orange Jello with Citrus Fruit
healthy grains
Oriental Rice
Oven-Baked French Fries
Oven-Roasted Stuffed Portobello Mushrooms
Paprika-Herb Rub
Parmesan Pasta & Broccoli
Pasta
Pasta Sauce from a Jar or a Can
Peach Cucumber Salad with Basil Vinaigrette
Peanut Stew with Sweet Potatoes and Spinach
Pesto
Healthy Cottage Cheese
Pina Colada Virgin Delight
Pineapple Macadamia Nut Delight
Pineapple-Raspberry Parfait
Pita Pockets
Pizza Sauce from a Jar or a Can
Pomegranate-Goat Cheese Dip
Poppy Seed Citrus Dressing
Portobello Mushrooms
Potato Salad with Beans
Premade Salad Dressings
Healthy soup and fruit --- just right for a snack.
Progresso Soup: Manhattan Clam Chowder
Healthy soup and fruit --- just right for a snack.
Progresso Soup: Manhattan Clam Chowder
Pumpkin Biscuits
Pumpkin Dip & Apples
Pumpkin Pie-lets
Dressing Done Right
Pumpkin-Spice Creamy Vinaigrette
Squash Done Right
Pureed Roasted Winter Squash
Quick Vegetable Saute
Quinoa & Spinach
Quinoa Rhubarb Muffins with Pistachios
Quinoa Salad
Quinoa Salad & Baby Spinach
Quinoa Tabbouleh
Quinoa with Latin Flavors
Quinoa, Feta and Spinach-Stuffed Mushrooms
Rainbow Fruit Salad
Ranch Dip
Raspberry Dream
Red Lentil Soup
Remoulade
Rhubarb Vinaigrette
Rice Pilaf with Lime & Cashews
Rice Pudding
Riced Cauliflower and Sweet Potatos
Roasted Acorn Squash Salad with Maple-Pomegranate Seed Vinaigrette
Roasted Beet Pasta with Dill & Lemon
Roasted Beets
Roasted Broccoli with Pecorino & Pistachios
Roasted Brussels Sprouts
Roasted Cabbage with Chive-Mustard Vinaigrette
Roasted Cauliflower with Cranberries
Roasted Eggplant Quinoa
Roasted Garlic and Cheddar Cauliflower Gratin
Roasted Garlic and Red Bell Pepper Dip with Fresh Veggies
Roasted Harvest Veggies
Roasted Kohlrabi with Savory Garlic Sauce
Roasted Radishes
Roasted Rainbow Carrots
Roasted Red and Sweet Potato Salad with Green Onions & Turkey Bacon
Roasted Red Pepper Vinaigrette
Roasted Red Peppers and Garbanzo Bean Salad
Roasted Root Vegetable Soup
Roasted Squash and Apple Soup
Roasted Strawberry Jam
Roasted Sweet Potatoes with Pecans
Roasted Vegetables with Smashed-Walnut Vinaigrette
Rockport Fish Chowder
Romaine, Cauliflower, Tomatoes, Onions, Cilantro & Low Fat Cheddar Cheese Salad
Rosemary-Orange Cauliflower Puree
Sautéed Spinach
Veggies Done Right
Savory Green Beans
Savory Sugar Snap Peas
Scallion Rice
Seared Green Beans
Seasoned Flour
Shaved Broccoli and Brussels Sprouts Slaw
Wild Rice and Mushrooms
Shiitake Mushrooms
Shiitake Mushrooms and Pea Pods
Sicilian Eggplant Caponata
Fresh Veggies
Sicilian-Style Broccoli
Silky Tomato Soup with White Beans and Garlic Oil
Green Beans Done Right
Simple Green Beans
Simple Quinoa and Vegetables
Skillet Parmesan Zucchini and Pasta
Smashed-Walnut Vinaigrette
Smoked Paprika Sweet Potatoes
Smoky Roasted Cauliflower
Smoky Spiced Red Pepper Dip
Softened Plums with Vanilla Yogurt
Sour Cream Substitute
Southwestern Chicken & Vegetable Soup
Spaghetti Squash Caponata
Spaghetti Squash Casserole
Spaghetti Squash Lasagna with Broccolini
Spaghetti Squash Pasta with Broccoli Breadcrumbs
Spaghetti Squash Spaghetti
Spaghetti with Spinach-Avocado Sauce
Tasty Non-fat cottage cheese
Spice Up Your Cottage Cheese
Spiced Apple Wedges and Light Vanilla Ice Cream
Spiced Butternut Soup with Crab
Spices
Spices & Seasonings
Spicy Carrot Soup
Spicy Eggplant with Plums
Fresh Veggies
Spicy Garlic Broccoli with Pine Nuts
Spicy Quinoa Salad
Spinach & Mushroom Bake
Spinach & Warm Mushroom Salad
Spinach Italiano
Spinach Soup with Rosemary Croutons
Spinach, Cauliflower, Tomatoes, Onions, Cilantro and Low Fat Cheddar Salad
Spring Beets With Rhubarb Vinaigrette
Spring Veggie Risotto
Steamed Broccoli
Steamy Salmon Chowder
Stewed Okra & Tomatoes
Strawberry Gazpacho
Strawberry Lime Squares
Strawberry Vinaigrette
Stuffed Acorn Squash
Sugar Snap Peas with Fresh Mint
Summer Basil Pesto Pasta Salad
Summer Squash & White Bean Sauté
Summer Succotash
Sun Gold Tomato Caprese Salad
Sun-Dried Tomato Pasta Salad
Super Healthy Vinaigrette Salad Dressing
Sweet Potato Custard
Sweet Potato-Peanut Bisque
Thai-Style Kohlrabi Stir-Fry
The Super Healthy Almond Joy
Toasted Coconut & Chocolate Yogurt Delight
Quinoa Done Right
Toasted Quinoa with Chiles and Corn
Tortillas & Wraps 100 -120 Calories Each
whole grain
Tortillas & Wraps 50-90 Calories Each
Tortillas & Wraps 120 -150 Calories Each
Trio of Peas
Triple Beet Salad with Pistachios & Goat Cheese
Fruit is the new dessert
Tropical Fruit Salad
Tuna Tortilla Soup
Turkey and Barley Soup
Tzatziki-Kale Salad with Brown Rice and Chickpeas
Vanilla-Spiced Pear Smoothie
Veggie Spaghetti Sauce
Veggie-Quinoa Soup
Vietnamese Cauliflower
Vitalicious Wild Blueberry VitaTops
Warm Bean & Arugula Salad
Warm Beet & Spinach Salad
Warm New Potato Snap Pea and Herb Salad
Warm Quinoa Salad with Edamame & Tarragon
Watermelon, Arugula, and Feta Salad
Wheat Berry and Corn Salad
Wheat Berry and Veggie Salad
White Chocolate Raspberry Mousse with Granola Topping
High Fiber Bread
Whole Grain Breads --- 90 - 120 Calories per Slice
High Fiber Bread
Whole Grain Breads 45 - 80 Calories per Slice
whole grain
Whole Grain Large Tortilla - 170-200 Calories per Tortilla
Veggies Done Right
Whole Roasted Cauliflower with Lemon and Capers
Whole Wheat Breadsticks
Whole Wheat Pappardelle with Fava Purée
Wild & Brown Rice and Mushrooms
Wild Blueberry Muffins
Wild Rice with Sun Dried Tomatoes
Yellow Plum Salad
Yellow Squash Pasta with Caramelized Lemon
Yellow Squash with Sage
Yogurt Pops
Yogurt Salad Dressing
Zucchini & Onions
Zucchini Fries
Zucchini with Creamy Avocado Sauce

Author: octavodesigns

Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Aenean commodo ligula eget dolor. Aenean massa. Vivamus elementum semper nisi. Lorem ipsum dolor sit amet, consectetuer adipiscing elit.

More Posts »

Dr. Becky

Rebecca Burdette, MD

Get Started

Dr. Becky’s Health Done Right is the easy to follow plan that is based on science, research and proven results. So let’s get started right now!

Get Started