Protein
Boneless, Skinless Chicken Breast | Tuna (water packed) |
Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughy, tilapia, Sardines) | Shrimp |
Extra Lean Ground Beef or Ground Round (92-96%) | Venison |
Buffalo | Ostrich |
Protein Powder (Whey, Casein, Soy, Egg) | Eggs |
Low or Non-Fat Cottage cheese, Ricotta | Low fat or Non fat Yogurt |
Top Sirloin (Sirloin Top Butt) | Beef Tenderloin (filet mignon) |
Top Loin (NY Strip Steak) | Flank Steak (Stir Fry, Fajitas) |
Ground Turkey, Turkey Breast slices | or cutlets (*no processed deli or sandwich meats) |
Complex Carbs
Oatmeal (Old fashioned, Quick oats,Irish steal cut) | Sweet Potatoes, Yams |
Rice | Wheat berry or rice bread |
Fibrous Carbs
Green Leafy lettuce (red, green, romaine) | Broccoli | Asparagus |
String Beans | Spinach | Bell Peppers (Green or Red) |
Brussels Sprouts | Cauliflower | Cabbage |
Celery | Cucumber | Carrots |
Eggplant | Onions | Pumpkin |
Garlic | Tomatoes | Zucchini |
Fruit
bananas | oranges | apples |
grapefruit | strawberries | blueberries |
rasberries | lemons | limes |
Healthy Fats
Natural Style Peanut Butter | Olive oil, Safflower oil | Flaxseed oil |
Fish Oil | Nuts (peanuts, almonds, walnuts) | Avacodo |
Dairy
Eggs | Low of Non-Fat cottage cheese, Ricotta |
Low or non-fat milk | Low fat or non-fat yogurt |
Mustard , Garlic , Iced tea , Mushrooms , Herbal tea , Onions , Dry seasonings (Herbal, etc.) , Scallions , Lemon , Salt , Pepper