| Proteins: |
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| Boneless, Skinless Chicken Breast |
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| Tuna (water packed), or White Meat Chicken (water packed) |
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| Fish (tilapia, cod, halibut, and on occasion salmon & sea bass) |
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| Shrimp |
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| Extra Lean Ground Beef or Ground Round (92-96%) |
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| Protein Powder |
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| Egg Whites or Eggs |
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| Rib Eye Steaks or Roast |
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| Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry) |
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| Top Sirloin (aka Sirloin Top Butt) |
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| Beef Tenderloin (aka Filet, Filet Mignon) |
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| Top Loin (NY Strip Steak) |
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| Flank Steak (Stir Fry, Fajita) |
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| Eye of Round (Cube Meat, Stew Meat, Bottom Round, 96% Lean Ground Round) |
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| Extra Lean Ground Turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts) |
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| Complex Carbs: |
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| Oatmeal (Old fashioned or Quick Oats) |
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| Sweet Potatoes (yams) |
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| Beans (pinto, black, kidney) |
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| Oat Bran Cereal (watch sugar, less than 6 grams) |
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| Brown Rice |
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| Ezekiel Bread ( Whole Foods or Native Sun) |
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| Farina (Cream of Wheat from box) |
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| Multigrain Hot Cereal |
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| Pasta (Whole Wheat, Ezekiel brand-watch serving, very dense) |
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| Rice (jasmine, basmati, Arborio, wild, brown) |
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| Potatoes (red, baking, new) |
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| Kashi Low Sugar Cereals (less than 6 grams of sugar) |
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| Whole Wheat Pita (Low Carb Variety) |
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| Bread Whole Wheat |
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| Flatbread Whole Wheat |
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| Tortillas Whole Wheat |
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| Rice Cakes (lightly salted only) |
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| Fibrous Carbs & Vegetables (fresh first, frozen second & canned last choice) |
| Green Leafy Lettuce (Green Leaf, Red Leaf, Romaine) |
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| Broccoli |
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| Asparagus |
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| String Beans |
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| Black Beans |
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| Spinach |
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| Bell Peppers |
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| Brussels Sprouts |
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| Cauliflower |
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| Celery |
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| Mushrooms |
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| Pickles |
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| Cabbage |
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| Sprouts |
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| Cucumber |
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| Green or Red Peppers |
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| Onions |
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| Garlic |
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| Tomatoes |
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| Zucchini |
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| Squash |
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| Spaghetti Squash |
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| Pumpkin |
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| Fruit |
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| Blueberries |
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| Raspberries |
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| Lemons |
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| Limes |
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| Melons (not watermelon) |
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| Grapefruit |
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| Apples |
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| Dates |
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| Grapes |
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| Oranges |
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| Eat bananas, strawberries, peaches or plums sparingly~~they have a lot of natural sugar) |
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| NO dried fruits, including raisins (loaded with sugar) |
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| Healthy Fats |
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| Natural Style or Organic Peanut Butter |
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| Peanut Wonder (Native Sun) one of my favorites |
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| Olive Oil or Safflower Oil |
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| Peanuts |
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| Almonds |
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| Flaxseed Oil |
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| Avocado |
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| Dairy & Eggs |
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| Low-fat or fat-free cottage cheese |
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| Eggs |
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| Low or non-fat Milk |
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| Non-fat yogurt (look for low sugar only) |
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| Fat-free string cheese |
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| Fat-Free Cream Cheese |
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| Beverages |
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| Bottled Water |
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| Iced Tea (Decaf) |
(I drink a cup of green tea everyday) |
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| Coffee (Decaf & sparingly) |
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| Diet Soda (I don’t drink this at all & I personally don’t recommend it) |
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| Crystal light (I don’t drink this either) |
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