Meat
·
Lean
cuts – bottom round, eye of round, flank steak, London broil, lean pastrami,
sirloin steak, top loin and round, filet mignon
·
Ground
beef
·
Lean
frozen burgers, meatballs
·
Beef
jerky
Fish
·
All
fresh fish (salmon, tilapia, snapper, trout, tuna, catfish, flounder, halibut,
haddock, etc. – avoid fried fish)
·
All
shellfish (crabs, shrimp, clams, mussels, lobster, scallops, etc.)
·
Canned
fish (tuna, salmon, sardines, etc.)
·
Frozen
fish, shellfish
Poultry
·
Chicken
(skinless breast, skinless thighs)
·
Chicken
meatballs, burgers, bacon, sausage
·
Rotisserie
chicken
·
Premade/frozen
non-breaded chicken strips/breasts
·
Turkey
(skinless)
·
Turkey
meatballs, burgers, bacon, sausage
·
Ground
chicken or turkey – 90-98% lean
Deli
Meats and cheese
·
Turkey,
chicken, roast beef, ham (avoid sugar-cured, maple-cured, honey baked)
·
Low
fat cheese
·
ask
for least processed, lowest sodium products
Other Meats
·
Veal
chop, leg, top round
·
Lamb
center cut, chop, loin
·
Game
meats – buffalo, venison, elk
·
Dairy
– All should be FAT FREE or REDUCED FAT
·
Fat
free or reduced fat cheeses (string cheese, cheddar, Swiss, blue cheese, feta,
goat, mozzarella, Laughing Cow light wedges, Baby Bell, etc.)
·
Fat
free or reduced fat sour cream, cottage cheese, cream cheese
·
Fat
free or reduced fat Greek or Regular yogurt w/ less than 15 grams sugar (Oikos
Triple Zero, Dannon Light and Fit, etc.) Can
vary from 6-22 grams per serving
Eggs
·
Fresh
eggs (can use yolks/yellow)
·
Egg
beaters
·
Boiled
eggs
·
Frozen/ready
to eat eggs without starch (e.g. Jimmy Dean frittatas)
Meat Alternatives
·
Tofu
(all kinds)
·
Tempeh
·
Textured
Vegetable Protein (TVP) Protein varies
Non-starchy
vegetables
(Avoid potatoes, sweet potatoes, corn, peas,
and beans )
·
Artichokes,
arugula, asparagus, bok choy, broccoli, broccoli rabe, Brussels sprouts,
cabbage (green, red, napa, savoy), cauliflower, carrots, celery, collard
greens, cucumbers, daikon radishes, eggplant, endive, escarole, fennel, garlic,
green beans, hearts of palm, jicama, kale, leeks, lettuce (all kinds),
mushrooms (all kinds), mustard greens, okra, onions, parsley, pepperoncini,
peppers (all kinds), pickles, pimientos, radishes, rubarb, sauerkraut,
scallions, seaweed, shallots, snap peas, snow peas, spinach, sprouts, spaghetti
squash, summer squash (yellow, zucchini), all winter squash (butternut, acorn),
swiss chard, tomatillos, tomatoes (fresh and canned), turnips, wax beans
·
Steamer,
frozen veggies
·
Zucchini
noodles
·
Spaghetti
squash
Fruit
·
Unsweetened
applesauce
·
Canned
or packaged fruit in own juice
Drinks (Any sugar free, non-carbonated,
caffeine free drinks will go towards 64 ounces fluid goal Protein Products )
·
Unsweetened
almond milk
·
Unsweetened
soy milk
·
Unsweetened
cashew milk
·
Fat
free half and half
·
Fat
free or 1% milk
·
Sugar
free, low fat creamers
·
Flavored
water (no sugar)
·
Sugar
free mixes like Crystal Light, Mio, Propel, True Lemon, store brand sugar free
mix)
·
Diet,
caffeine free iced/hot tea
·
Powerade
Zero, Vitamin Water Zero
·
Oceanspray
Sugar Free juices
·
Diet
V8 Splash
·
Diet
Lemonade
·
Sobe
Lifewater
·
Bai
waters
·
Decaf
or herbal teas
·
Decaf
coffee (after 3 weeks)
·
Regular
coffee (after 1 month, does not count toward fluid goals)
Note: there are
no sugar free Gatorade products
Protein
Products
·
Ready-made
protein shakes: Muscle Milk, Unjury, Atkins AdvantEdge High Protein
·
Protein
powders: Unjury, Nectar, Body Fortress, Dymatize ISO 100, Isopure, Chike
·
Protein
bars: Quest, Oh Yeah! One Bar, Fit Joy, Pure Protein, Power Crunch
·
Protein
waters: Protein 2-0, Premier Clear, Dymatize ISO 100 Clear, Isopure
Condiments (Should be low fat and low sugar/sugar-
free Limit ALL oils to 2 tablespoons per day)
·
All
fresh and dried herbs (basil, thyme, rosemary, sage, garlic powder, etc.)
·
Low
fat, low sugar dressings (Walden Farms, Primal Kitchen, Simple Girl products)
·
Low
fat/lite mayo
·
Sugar
free ketchup, BBQ sauce, honey mustard, cocktail sauce
·
Extracts
(vanilla, almond, etc.)
·
Mustard
(Dijon, yellow, brown, etc.)
·
Steak
sauce
·
Worcestershire
sauce
·
Sriracha
sauce
·
Soy
sauce, reduced sodium
·
Vinegar
(all kinds)
·
Salsa
(check label for added sugar)
·
Sugar
free jelly
·
Sugar
free syrups, sugar free honey
·
PB2
(peanut butter aisle)
Sweets (All sweets should be sugar-free)
·
Sugar
free hard candy
·
Sugar
free chocolate syrup
·
Sugar
free cool whip/whipped topping
·
PB2
(peanut butter aisle)
·
Chocolate
powder with no sugar added
·
Sugar
free fudgsicles and popsicles
·
Sugar
free pudding and jell-o
·
Halo
Top, Enlightened, Arctic Zero ice creams
Pre-made
Foods/other foods
·
Atkins
Meals
·
Bagged
tuna
·
Sugar
free jello
·
Miracle
Noodles/Shirataki noodles (in produce/tofu section)
·
Fast
food – salads w/ dressing on side, sandwich without bun, grilled chicken
nuggets
·
Premade
chicken or tuna salad w/ lite mayo
·
Premade
salads at deli counter (some may be high in fat)
·
Rotisserie
chicken