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
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