Proteins
Boneless, Skinless Chicken Breast
Tuna (Water Packed) wild
Fish (Salmon, Sea Bass, Halibut) always picked wild over farmed
Shrimp
Extra Lean Ground Beef (92-96%)
Protein Powder
Egg Whites or Eggs or Egg Substitute
Rib-eye Steaks or Roast
Top Round Steaks or Roast
Top Sirloin
Beef Tenderloin
Top Loin (NY Strip Steak)
Flank Steak
Eye of Round
Turkey (Fresh meat, not deli cuts.)
Complex Carbs (limit to morning or post workout) 0.5cup serving=1/2 Baseball
Oatmeal
Sweet Potatoes or Yams or Pumpkin
Beans/Legumes (Pinto, Black, Kidney, Garbanzo, Lentils)
Oat Bran Cereal or Wheat Bran
Brown Rice
Millet
Pasta (high fiber, low carb)
Rice (Basmati, Wild)
Quinoa
WW low carb Tortilla/Pita Bread
Ezekiel bread or Low Carb
Wasa or Ryvita Cracker
Flat out Light wraps low carb
Amaranth, Spelt, Barley Pearls, Buckwheat, Kamut
GG Scandinavian Bran Crispbread/sprinkles.
4Fiber
Fibersmart
Neutral Vegetable Carbs
Asparagus
Alfalfa Sprouts
Lettuce (Green Leaf, Red, Romaine, Arugula)
Artichoke
Bamboo Shoots
Bean Sprouts (Mung)
Broccoli
Celeriac
String Beans Green Beans/Wax Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery
Mushrooms
Brussel Sprouts
Eggplant
Squash
Greens (Radicchio, sorrel, Mache, endive, chard, collard greens etc)
Cucumber
Mushrooms
Radish/Daikon
Dill Pickles (not sweet)
Cabbage
Zucchini
Jicama
Bok Choy
Sea Weed
Onion
Garlic
Hot Peppers (Banana, Jalapeno)
Fennel
Sauerkraut
Spaghetti Squash
Other Produce & Fruits
Tomatoes
Fruit (apples, oranges, banana, berries, grapefruit, kiwi)
Lemons or Limes
Healthy Fats
Natural Style Peanut Butter or Almond Butter (No sugar added)
Coconut Oil, Olive Oil, Safflower Oil, Almond Oil, Flaxseed Oil, 3-6-9 blend
Peanuts, Almonds, Walnut etc (11-24 max)
Avocado
Omega 3’s (fish oil)
Salba (Chia), Hemp seeds or milled flax.
Dairy & Eggs
Fat Free/Dry Curb/Low Sodium/Low-Fat Cottage Cheese
Eggs
Egg Substitute or Whites
Low or Non-Fat Milk
Laughing Cow LIGHT
Source Yogurt
Non-fat Plain Yogurt, NF Greek Yogurt
Kefir
Baker's Cheese
Low Fat or Non Fat Quark/Ricotta
Baker's Cheese
Buttermilk
Beverages:
Water
Seltzer, Perrier, Sparkling Water
2 cans of Diet Pop max
Black Coffee
Tea (Green, white, herbal etc)
Crystal Light or other low calorie NO SUGAR drink mix
1 cup of skim milk
Almond Breeze (unsweetened)
Coconut Water (unsweetened)
Kefir
Club Soda
Sugar Free Beverages
Powerade Zero
Zevia
Protein Shake (no sugar added)
Condiments
Salsa
Mustard
Hot Sauce
Vinegars (Balsamic, Infused, Red Wine etc-no added sugar)
Horseradish
Lemon and Lime Juice
Herbs and Spices ex. cayenne, chili pepper flakes, oregano, rosemary, basil, cilantro
No Sugar Added Ketchup and Dressings
Walden Farms
Kikkoman Low Sodium Soy Sauce *or another with NO SUGAR ADDED
Hummus
Tzatziki
Red Pepper Spread
Bragg's Liquid Amino's
Apple Cider Vinegar
Mrs. Dash (no sugar added varieties)
