Approved Foods List
- Protein:
Chicken
Extra lean ground turkey
Extra lean beef (look for loin, filet, NY strip, filet mignon cuts)
Extra lean ground beef
Bison
Salmon
Tilapia
Halibut
Tuna (tuna steak or in water)
Turkey breast (low sodium version if opting for deli)
Egg whites
Protein powder
Shrimp
- Dairy:
Unless you are super thin I recommend staying away from cow’s milk as it is higher in calories and sugar. Otherwise opt for skim milk!
Unsweetened almond, coconut, etc
Fat free plain Greek yogurt
Fat free cottage cheese
Part skim string cheese
Fat free cheese
Fat free cream cheese
- Healthy Fats:
Avocado
Extra virgin olive oil or safflower oil
Flaxseed oil
Natural nut butters
Nuts
- Complex carbs:
Brown rice
Oats (steel cut or quick—not instant!)
Sweet potatoes
Beans (pinto, black, kidney)
Lentils
Ezekiel or 100% whole wheat bread
Corn or whole wheat tortillas
Whole wheat pasta
Whole grain cereal (low sugar <6 g)
Low sodium rice cakes
Blue corn tortilla chips
- Fruits/ veggies:
Any
- Condiments:
Fat free may or mayo with olive oil
Ketchup (low sugar)
Low sodium soy sauce
Low sodium Teriyaki
Any vinegar
Any mustard
Salsa/pico de gallo
Splenda/stevia
Sugar free jelly
Sugar free syrup
Any spices (salt free)
Low sodium tomato sauce
Low sodium tomato paste
Extracts
Fat free/ low sodium broths