To make it easier, we’ve provided a sample of the foods in each category shown above. For example, for breakfast, you would pick one protein, one dairy, and one carb from the lists below to complete your meal.

Protein:

• 2 whole eggs or 3 egg whites (egg beaters are an easy alternative)
• Turkey (breast, sliced, ground, deli/sandwich style, sausage)
• Tuna (canned, packed, grilled, sushi style, baked)
• Chicken (boneless skinless breasts, skinless boneless tenderloins – avoid eating the skin and fat, and ensure that you’re eating white meat)
• Fish (salmon, tilapia, shellfish, etc. CAN NOT BE FRIED)
• Lean red meat (beef, veal, lamb, etc)
• Beans and legumes (black, pinto, red, chickpeas, soybeans, chili w/turkey)
• ¼ cup of nuts (cashews, peanuts, pecans, almonds, walnuts, etc)
• Peanut butter (all natural)

Carbs:

• Brown rice (Instant brown rice is fast and easy)
• Whole wheat bread
• Whole wheat bagels (only eat half)
• Whole wheat tortillas
• Whole wheat pita bread
• Whole grain cereal (Kashi GoLean)
• Oatmeal (Instant regular, and unsweetened)
• Whole grain/wheat pasta

Dairy:

• 2% or Skim (fat-free) milk, Soy milk (Soy dream is excellent)
• Cheese (the whiter the cheese, the better – i.e. Swiss, mozzarella, etc)
• Fat-free or low-fat yogurt (drinkable, frozen, or regular)
• Fat-free cream cheese

Veggies*:

• Anything and everything green (spinach, cabbage, green beans, peas, romaine lettuce, asparagus, broccoli, collards, etc)
• Sweet potatoes. Eat white potatoes in moderation, avoid them if you can
• Carrots
• Tomatoes
• Onions
• Corn

* Avoid canned veggies. Frozen and steamed vegetables still have most of their nutrients. Go with fresh vegetables as often as possible.

Fruit: