Approved Foods: Jefferson “Lean Target” Protocol Phase.

Written By Ryan Travis Woods

JLTP Foods List 2025 (Non-Vegan) with Assigned Points

Protein Foods (ProS)

Each specified portion is worth 10 points.

Poultry:

  • Chicken Breast: 3.5 oz (100g) cooked weight = 10 points

  • Turkey Breast: 3.5 oz (100g) cooked weight = 10 points

Meats:

  • Lean Beef (steak, ground beef, bison, venison): 3.5 oz (100g) cooked weight = 10 points

  • Lean Pork (tenderloin): 3.5 oz (100g) cooked weight = 10 points

  • Game Meats (elk): 3.5 oz (100g) cooked weight = 10 points

Fish and Seafood:

  • Cod: 5.3 oz (150g) cooked weight = 10 points

  • Salmon: 4.2 oz (120g) cooked weight = 10 points

  • Mahi Mahi: 5.3 oz (150g) cooked weight = 10 points

  • Scallops: 5.3 oz (150g) cooked weight = 10 points

  • Shrimp: 4.5 oz (130g) cooked weight = 10 points

  • Tuna (fresh): 4.2 oz (120g) cooked weight = 10 points

  • Tuna (canned in water): 3.5 oz (100g) drained weight = 10 points

  • Trout: 4.2 oz (120g) cooked weight = 10 points

  • Halibut: 4.2 oz (120g) cooked weight = 10 points

  • Sardines: 3.5 oz (100g) canned in water = 10 points

  • Shellfish (clams, mussels, oysters): 5.3 oz (150g) cooked weight = 10 points

Eggs

Whole Eggs:

  • 1 large whole egg = 2 ProS points (Protein Score) + 5 FatS points (Fat Score)

    • Reasoning: Whole eggs are significant sources of both protein and healthy fats. Each whole egg provides approximately 6 grams of protein and 5 grams of fat. To accurately reflect their nutritional content in your point allocations, we assign 2 points to ProS and 5 points to FatS per whole egg.

Egg Whites:

  • 6 egg whites = 10 ProS points

    • Reasoning: Egg whites are almost pure protein with minimal fat content. Consuming egg whites is an excellent way to increase your protein intake without adding extra fats. Six egg whites provide approximately 30 grams of protein, aligning with the standard serving for protein foods in the plan.

Protein Powder:

  • Low-carb, high-quality protein powders (whey, compliant pea protein): 1 oz (28g) = 10 points

Fruits (FruS)

Each specified portion is worth 10 points.

  • Apple: 1 medium (approx. 5 oz or 140g)

  • Berries (blackberries, blueberries, raspberries, strawberries): 1 cup (approx. 5 oz or 140g)

  • Goji Berries: ¼ cup dried (approx. 1 oz or 28g)

  • Acai Berries: 1 unsweetened frozen packet (100g)

  • Cherries: 1 cup (approx. 5 oz or 140g)

  • Citrus Fruits:

    • Orange: 1 medium (approx. 5 oz or 140g)

    • Grapefruit: ½ large (approx. 5 oz or 140g)

    • Lemons/Limes: 2 medium (used as flavoring; typically counted as zero points unless consuming whole)

  • Melons (cantaloupe, watermelon, honeydew): 1 cup diced (approx. 5 oz or 140g)

  • Papaya: 1 cup diced (approx. 5 oz or 140g)

  • Mango: ½ medium (approx. 5 oz or 140g)

  • Pineapple (fresh): 1 cup diced (approx. 5 oz or 140g)

  • Pomegranate: ½ medium (approx. 5 oz or 140g of arils)

  • Pear: 1 medium (approx. 5 oz or 140g)

  • Plums: 2 medium (approx. 5 oz or 140g)

  • Kiwi: 2 medium (approx. 5 oz or 140g)

Healthy Fats (FatS)

Each specified portion is worth 10 points.

Nuts and Seeds:

  • Almonds: 1 oz (28 almonds or approx. 28g)

  • Walnuts: 0.8 oz (7 whole walnuts or approx. 22g)

  • Cashews: 1.1 oz (16 cashews or approx. 32g)

  • Pecans: 0.7 oz (15 pecan halves or approx. 19g)

  • Brazil Nuts: 0.75 oz (6 nuts or approx. 21g)

  • Macadamia Nuts: 0.65 oz (12 nuts or approx. 18g)

  • Pumpkin Seeds: 1 oz (approx. 2 tablespoons or 28g)

  • Sunflower Seeds: 1 oz (approx. 2 tablespoons or 28g)

  • Chia Seeds: 1.6 oz (approx. 4 tablespoons or 45g)

  • Flaxseeds: 1.15 oz (approx. 3 tablespoons or 33g)

  • Hemp Seeds: 1 oz (approx. 4 tablespoons or 29g)

Oils:

  • Extra Virgin Olive Oil: 1 tablespoon (15ml)

  • Avocado Oil: 1 tablespoon (15ml)

  • Flaxseed Oil: 1 tablespoon (15ml)

  • Coconut Oil: 1 tablespoon (15ml)

Whole Food Fats:

  • Avocado: 1.8 oz (50g or approx. ¼ of a large avocado)

  • Whole Eggs:

    • 1 large whole egg = 2 ProS points (Protein Score) + 5 FatS points (Fat Score)

      • Reasoning: Whole eggs are significant sources of both protein and healthy fats. Each whole egg provides approximately 6 grams of protein and 5 grams of fat. To accurately reflect their nutritional content in your point allocations, we assign 2 points to ProS and 5 points to FatS per whole egg.

  • Olives: 10 large olives (approx. 1.8 oz or 50g)

  • Coconut (unsweetened): 1 oz (28g) shredded or chunks

  • Ghee (clarified butter): 1 tablespoon (15ml)

Snacks (SnaS)

SnaS (Snack Score): 1 serving (optional) — (approx. 1 serving according to the packaging of the snacks from the approved list).

Guidelines:

  • Snacks must come from the HLT Approved Snacks List.

  • SnaS is optional (do not exceed your individualized limit).

Snacks List:

  • Bare Baked Veggie Chips

  • Brad's Kale Chips

  • Brad's Veggie Chips

  • Prevail Jerky

  • Raw Food Central Curt's Classic Kale Chips

  • Rhythm Superfoods Beet Chips

  • Rhythm Superfoods Kale Chips

  • Trader Joe's Oven Dried Red and Yellow Bell Pepper Crisps

Non-Starchy Vegetables (Unlimited Quantities, Zero Points)

These foods can be eaten in unlimited quantities and are worth 0 points.

  • Leafy Greens: Spinach, kale, arugula, lettuce varieties, Swiss chard, collard greens, dandelion greens

  • Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, cabbage

  • Others:

    • Asparagus

    • Bell Peppers (green, red, yellow)

    • Celery

    • Cucumbers

    • Zucchini

    • Eggplant

    • Green Beans

    • Garlic

    • Onions

    • Leeks

    • Mushrooms

    • Radishes

    • Tomatoes

    • Carrots

    • Beets

    • Sprouts (alfalfa, broccoli)

    • Parsley

    • Fennel

    • Turnip Tops

    • Artichokes

    • Sea Vegetables (nori, kelp)

Beverages (Unlimited Quantities, Zero Points)

These beverages can be consumed freely and are worth 0 points.

  • Water

  • Herbal Teas (unsweetened)

  • Black Coffee (no sugar or cream)

  • Green Tea

  • Sparkling Water (unsweetened)

  • Apple Cider Vinegar Drink (diluted in water)

Spices and Condiments (Unlimited Quantities, Zero Points)

These can be used freely to add flavor to your meals and are worth 0 points.

  • All Spices: Turmeric, cinnamon, black pepper, cayenne pepper, etc.

  • Herbs: Basil, oregano, thyme, rosemary, parsley, cilantro, etc.

  • Vinegars: Apple cider vinegar, red wine vinegar

  • Lemon Juice: Juice of lemons used as flavoring

  • Lime Juice: Juice of limes used as flavoring

  • Mustard: Prepared mustard without added sugars

  • Hot Sauce: Without added sugars

  • Ginger

  • Garlic

  • Tamari or Coconut Aminos: Gluten-free soy sauce alternatives

Fermented Vegetables (Unlimited Quantities, Zero Points)

These can be consumed freely and are worth 0 points.

  • Sauerkraut: Made without sugar

  • Kimchi: Without sugar and compliant ingredients

  • Pickles: Fermented without sugar or malt vinegar

Ryan Travis Woods
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