Leafy Greens:
Spinach, kale, collard greens, Swiss chard
Romaine lettuce, arugula, watercress
Why they’re great: Extremely low carbs, packed with nutrients
Cruciferous Vegetables:
Broccoli, cauliflower, Brussels sprouts
Cabbage, bok choy
Why they’re great: High fiber, anti-inflammatory properties
Other Non-Starchy Stars:
Zucchini, yellow squash
Bell peppers (all colors)
Mushrooms, asparagus
Celery, cucumbers, radishes
Green beans, snow peas
🟡 YELLOW LIGHT VEGETABLES 🟡
Enjoy in Moderation – Monitor Portions
Starchy Vegetables (Limit to ½-1 cup cooked):
Sweet potatoes, potatoes
Corn, peas, winter squash
Beets, carrots, parsnips
Why caution needed: Higher carbohydrate content
Legumes (Measure carefully):
Beans, lentils, chickpeas
Why they’re special: High fiber but also higher carbs
Practical Portion Guide for Common Vegetables
Unlimited Category (2+ cups raw/1+ cup cooked):
Leafy greens, cucumbers, celery
Mushrooms, bell peppers
Zucchini, cauliflower
Moderate Category (½-1 cup cooked):
Broccoli, green beans, cabbage
Brussels sprouts, asparagus
Eggplant, tomatoes
Measured Category (½ cup max):
Sweet potatoes, regular potatoes
Corn, peas, winter squash
Beans, lentils
