Lean ground chicken, turkey, and beef
Lean cuts of meat (filet and flank steak)
Eggs and egg whites
High quality whey protein powder
Scallops, shrimp, Tilapia, all fish
Plain, Greek style yogurt
Low-fat cottage cheese
plain, old fashioned oats
buckwheat pancake and waffle mix (arrowhead mills-organic preferably)
brown rice pasta
100% whole wheat bread
Kashi Go Lean cereal: 2/3 cup
Potato: 4 oz
Sweet Potato:4 oz
whole wheat spaghetti: 2/3 cup
whole wheat pita bread: 3oz
whole grain bagel: 1/2 large or 1 small
All natural organic peanut butter
olive oil, other oils
All fruits and veggies (frozen or fresh):
Organic Ketchup or Trader Joe's Ketchup (has 2 grams sugar per serving)
Mustard, yellow or hot and spicy, or jalepeno, some sweet are okay if low in sugar
Trader Giotto's Organic Marinara Sauce (regular or Tomato Basil) or any that have 3 grams of sugar or less per serving and 3 grams of fat or less
Trader Joe's Thai Red Curry Sauce
Trader Joe's Lemon Picatta Simmer Sauce or Marsala Sauce
Galeo's Miso Dressing
Lemon's (I use these to water down the Curry Sauce and Salad Dressing)
Cottage cheese blended with skim milk or soy milk and a packet of Ranch Dressing mix
olive oil cooking spray
sugar free jello
There is no bad fruit or vegetable.
Avoid all processed food, including deli lunch meat. Condiments are fine.
Try to buy organic as often as possible. Please see my post about that.
Take the time to pepare your meals and carry a cooler everywhere you go. Yes, I am serious.
The most important thing I can tell you is to eat an adequate amount every three to four hours. Do not go hungry- it will inevitably lead to bad food choices, and/or overeating. Most people can only process less than 500 calories at a time; anything extra will be stored as FAT. So watch your portion sizes- read the labels!