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