1 2020 OPTAVIA LLC. All Rights Conversion ChartItemVarietyQuantityGM WtOz. cup (chopped) from frozen from fresh from canned from frozen from fresh , ChineseCooked from fresh , cup (chopped) , RaabCooked from fresh cup (chopped) cup (shredded) , Chinese (Bok-Choy) cup (shredded) , Chinese (Bok-Choy)Cooked from fresh cup (shredded) , Chinese ( P e -Ts a i ) cup (shredded) , Chinese ( P e -Ts a i )Cooked from fresh cup59. , CommonCooked from fresh , NapaCooked from fresh , cup (shredded) CarbohydrateModerate CarbohydrateHighest CarbohydrateWhile some Clients prefer to use measuring cups to measure their vegetables for the Lean & Green meal, others prefer to use a food scale to get an exact measure of weight.
2 If you choose to weigh your vegetables, this Chart will help you convert a Vegetable s volume (in cups) to its weight on a food scale (in grams and ounces).Here's how it works:1. Pick which Vegetable (s) you would like to have for your Lean & Green meal on the Green Options list in your program guide. 2. Find the Vegetable in the list below for the gram and ounce equivalent to one serving of that Vegetable ( cup unless otherwise specified). 3. You need 3 servings of vegetables for your Lean & Green meal. If you plan to only have one type of Vegetable , multiply the gram and ounce amount by 3 for a total of 3 servings. If you plan to have a combination of vegetables, you can adjust the amounts you use this Chart , keep in mind that the raw weight listed is not representing how much raw Vegetable will yield a cup cooked.
3 The raw weight represents how much raw Vegetable equates to a cup portion, and the cooked weight represents how much cooked Vegetable equates to a cup portion. The weight measurements listed on the Chart are derived from the USDA s FoodData Clients prefer to weigh their vegetables in the form they are going to eat it in, while others find it easier to weigh prior to cooking. It is fine to use either approach; the nutritional differences between the two will be negligible. Both methods will result in a healthy portion of vegetables that complies with the nutritional parameters of your Lean & Green meal. 2020 OPTAVIA LLC. All Rights WtOz. WtCabbage, RedCooked from fresh , cup (shredded) , SavoyCooked from fresh , SwampCooked from fresh , Swamp (Skunk Cabbage) cup (chopped) from frozen from fresh , , GreenCooked from fresh cup (chopped) from fresh , , SwissCooked from fresh cup87.
4 GreensCooked from fresh GreensRaw1 cup (chopped) , no cup (slices)59. , with cup (slices) cup (cubes) from fresh cup49. cup (shredded) cup (slices) beansCooked from frozen cup67. beansCooked from fresh beansCooked from canned cup67. , MustardCooked from frozen , MustardCooked from fresh , MustardRaw1 cup (chopped) , cup (chopped)27. , TurnipCooked from frozen , TurnipCooked from fresh , Turnip NSAC ooked from canned of cup (slices) from fresh cup (chopped) from frozen CarbohydrateModerate CarbohydrateHighest Carbohydrate 2020 OPTAVIA LLC. All Rights WtOz. WtKaleCooked from fresh , cup (chopped) , ScotchCooked from fresh cup (chopped) cup67.
5 From fresh , Butterhead (including Boston and Bibb)Raw1 cup (shredded or chopped) , EndiveRaw1 cup (chopped) , IcebergRaw1 cup (shredded) , RomaineRaw1 cup (shredded) , Spring MixRaw1 cup (shredded) from fresh from canned , Brown, Italian or cup (sliced) , cup (sliced) , PortabellaCooked from fresh cup (sliced) , StrawCooked from canned , cup (pieces) , WhiteCooked from fresh cup (slices) from frozen from fresh , Green cup (chopped)74. , Green SweetCooked from frozen , Green SweetCooked from fresh , Green SweetCooked from canned , Red cup (chopped)74. , Red SweetCooked from frozen , Red SweetCooked from fresh , Red SweetCooked from canned , Yellow cup (chopped)74.
6 Cup (slices) , cup (slices) , OrientalCooked from fresh cup (slices) from frozen from fresh from canned CarbohydrateModerate CarbohydrateHighest Carbohydrate 2020 OPTAVIA LLC. All Rights WtOz. WtSpinach, MalabarCooked from fresh , Mustard (Tendergreen)Cooked from fresh cup (chopped) , Mustard (Tendergreen)Raw1 cup (chopped) , New ZealandCooked from frozen cup (chopped) , New ZealandRaw1 cup (chopped) , , Mung Bean , Mung Bean SproutsCooked from fresh , Summer, Crookneck and cup (sliced) , Summer, Crookneck and StraightneckCooked from frozen cup (slices) , Summer, Crookneck and StraightneckCooked from fresh cup (slices) , Summer, Crookneck and StraightneckCooked from canned variety , Summer, cup (sliced) , Summer, ScallopCooked from frozen cup (slices) , Summer, ZucchiniRaw cup (sliced)
7 , Summer, ZucchiniCooked from fresh variety , Summer, ZucchiniCooked from frozen variety , cup (cubes) , SpaghettiCooked from fresh cup7 7. , red cup (chopped or sliced) , red cup (cherry)74. , red ripe packed in tomato juiceCooked from canned cup (with juice) , red ripeCooked from fresh cup (cubes) from frozen from fresh cup (chopped) CarbohydrateModerate CarbohydrateHighest Carbohydrat
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