Good Foods

PROTEIN

Meats

  • Bacon, turkey or lean
  • Beef, extra lean ground (96%)
  • Beef, top round, top sirloin, eye of round, flank steak
  • Buffalo (Bison)
  • Chicken breast, boneless, skinless
  • Pork, tenderloin
  • Turkey, ground turkey breast, slices or cutlets (deli, only if it is nitrite and nitrate free)
  • Tuna (water packed)
  • Venison

Fish (wild caught)

  • Halibut
  • Mahi-Mahi
  • Salmon
  • Shellfish

Dairy

  • Cottage cheese, low-fat
  • Eggs, omega 3 (if possible)
  • Milk, skim
  • Mozzarella, part skim
  • Protein powder (whey, egg, rice, hemp)
  • Yogurt, low-fat (live culture, no sugar added)

Carbs (Fruits and Veggies)

Fruits

  • Apples
  • Bananas
  • Blackberries
  • Blueberries
  • Grapefruit
  • Lemons
  • Limes
  • Mangos
  • Peaches
  • Prunes
  • Raspberries
  • Strawberries

Veggies

  • Asparagus
  • Beets
  • Bell peppers (green, red, yellow)
  • Broccoli
  • Brussel sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Cucumber
  • Eggplant
  • Garlic
  • Green Beans
  • Kale
  • Okra
  • Onion
  • Pomegranates
  • Pumpkin
  • Romaine lettuce (green or red)
  • Spinach
  • String beans
  • Tomatoes
  • Zucchini

Carbs (Slow Burning/Complex)

  • Barley
  • Beans (pinto, black, kidney, lentils, garbanzo, lima)
  • Brown rice (not instant)
  • Farina (Cream of Wheat)
  • Grape Nuts cereal
  • Oatmeal (old fashioned rolled oats or steel cut)
  • Oat Bran Cereal
  • Sweet potatoes (yams)
  • Whole wheat or spinach pasta
  • 100% Stoneground Whole Wheat Bread
  • Sprouted bread (Ezekiel)
  • Wraps, low carb, high fiber

Fats

  • Nut butter, all natural (peanut, almond, hazelnut, etc)
  • Coconut oil
  • Cod liver oil
  • Flaxseed oil
  • Raw nuts (walnuts, peanuts, almonds, macadamia, pecans)
  • Olive oil
  • Safflower oil
  • Sesame oil

Condiments

  • Agave syrup
  • Balsamic vinegar
  • Beef, chicken, or vegetable broth, low sodium
  • Butter spray
  • BBQ sauce, low calorie/non fat
  • Extracts (vanilla, almond, etc )
  • Hot sauce (Frank’s)
  • Mayonnaise, low-fat
  • Mustard
  • Reduced sodium soy sauce
  • Reduced sodium teriyaki sauce
  • Salsa
  • Spices
  • Stevia (natural sweetener)
  • Tomatoes sauce, puree, paste

Not excluded from calorie counting!

Beverages

  • Coffee (without sugar)
  • Lemon water
  • Tea, green, black, other (without sugar)

Note

Every person is different. This is a very general, basic list of healthy foods. Some of these foods may not do well for you, so be sure to listen to your body, and eat what gives you energy and makes you feel good.

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