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PLAIN FOODS LIST
(a plain page, for plain foods)
ALSO, WATCH HOW MUCH YOU EAT! PORTIONS ARE ONE OF
THE MOST IMPORTANT FACTORS. EAT OFF OF SMALL PLATES, AND ALWAYS LOOK AT
SERVINGS SIZE ON ANY FOOD LABEL TO KNOW HOW MUCH JUST ONE SERVING IS.
Protein
Boneless, Skinless Chicken
Breast
Tuna (water packed)
Fish (salmon, seabass, halibut,
sushi, mahi mahi, Orange roughi,
tilapia, Sardines)
Shrimp
Extra Lean Ground Beef or Ground
Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder (Whey, Casein,
Soy, Egg)
Eggs
Low or Non-Fat Cottage cheese,
Ricotta
Low fat or Non fat Yogurt
Ribeye Steaks or Roast
Top Round Steaks or Roast (stew
meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew
meat,
Bottom Round)
Ground Turkey, Turkey Breast
slices
or cutlets (*no processed deli
or sandwich meats)
Complex Carbs
Oatmeal (Old fashioned, Quick
oats,
Irish steal cut)
Sweet Potatoes, Yams
Brown rice
Ezekial bread
Whole wheat bread
Fibrous Carbs
Green Leafy lettuce (red, green,
romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers (Green or Red)
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Carrots
Eggplant
Onions
Pumpkin
Garlic
Tomatoes
Zucchini
Fruit
bananas, oranges, apples,
grapefruit,
peaches, strawberries,
blueberries,
rasberries, lemons or limes
Healthy Fats
Natural Style Peanut Butter
Olive oil, Safflower oil
Flaxseed oil
Fish Oil
Nuts (peanuts, almonds, walnuts)
Avacodo
Dairy
Eggs
Low of Non-Fat cottage cheese,
Ricotta
Low or non-fat milk
Low fat or non-fat yogurt
Misc
Mustard
Garlic
Iced tea
Mushrooms
Herbal tea
Onions
Dry seasonings (Herbal, etc.)
Scallions
Lemon
Salt
Pepper
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