Proteins Boneless, Skinless Chicken Breast
Tuna (water packed), or White Meat Chicken (water packed)
Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Buffalo steak (lean)
Protein Powder (lactose free)
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 (Sir 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 (steel cut or old fashioned)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal (watch sugar, less than 6 grams)
Whole Wheat Bread
Cream of Wheat from box
Multigrain Hot Cereal
Pasta (whole wheat and watch your servings)
Rice (basmati, Arborio, wild, brown)
Potatoes (red, baking, new)
Whole Wheat Pita
Corn Tortillas
Whole Wheat Tortillas
Black Beans
Quinoa
Couscous
Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice) Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery
Mushrooms
Pickles
Cabbage
Sprouts
Cucumber
Green or Red Pepper
Onions
Garlic
Tomatoes
Zucchini
Squash
Spaghetti Squash
Pumpkin
Fruit Berries (blueberries and raspberries)
Lemons or Limes
Melons
Grapefruit
Apples
Dates
Grapes
Oranges
Bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
Healthy Fats Natural Style or Organic Peanut Butter and almond butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds, etc)
Flaxseed Oil
Avocado
Olives
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
BeveragesWater
Iced Tea
Coffee
Homemade lemonade
Condiments & Misc.
Fat-free Mayonnaise
Ketchup
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Balsamic or Raspberry Vinaigrette
Salsa or Fresh Pico De Gallo
Steak Sauce
Low Sugar Jelly (Smuckers)
Chili Paste
Tomato Paste (low sugar)
Mustard (yellow or Dijon)
Extracts (vanilla, almond, etc)
Low Sodium fat-free beef or fat-free chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
Worcestershire Sauce
Fat-free cooking spray
Applesauce for baking
Stevia
Herbs & Spices
Chili powder
Mrs. Dash (all varieties)
Cinnamon
Allspice
Basil
Bay leaf
Onion Powder
Garlic Powder
Dill
Ginger
Sage
Rosemary
Paprika
Thyme
Oregano
Curry Powder
Red Pepper
Marjoram
Tarragon
Dry Mustard
Cumin
Saffron
Nutmeg
Pumpkin Pie Spice
Black Pepper
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