The fewer the ingredients, the better!
Complex Carbs
Steel cut oats
Oatmeal
Sweet potatoes
Black beans
Kidney beans
Lentils
Ezekiel bread (available in the frozen section of grocery store)
Ezekiel brand pasta and tortillas
Wild rice
Brown rice
Wehani rice
Whole wheat orzo
Couscous
Quinoa
Quinoa flour
Wheat germ
Flax seed & flax oil
Cracked wheat
Rye flakes
Vegetables
Lettuce
Broccoli
Asparagus
Green beans
Spinach
Bell peppers
Brussels sprouts
Cauliflower
Celery
Mushrooms (shiitake)
Pickles
Cabbage
Sprouts
Cucumber
Green and red pepper
Onions (green, red, yellow)
Garlic
Tomatoes
Zucchini
Squash
Spaghetti squash
Pumpkin (fresh & canned)
Sundried tomatoes
Cilantro
Chives
Kale
Dried split peas
Edamame
Fruits
Blueberries
Raspberries
Strawberries
Lime & lemon juice
Apples
Grapes
Pears
Clementines
Watermelon
Bananas
Healthy Fats
Natural-style peanut butter (unsalted) or PB2
Avocados
Coconut oil (cooking spray)
Olive oil cooking spray
Pine nuts
Almonds (in moderation)
Walnuts
Tahini paste
Proteins
Boneless, skinless chicken breast
Extra lean ground turkey
Albacore tuna (water-packed)
White meat chicken (water packed)
Mahi mahi
Salmon
Shrimp
Extra lean ground round
Buffalo steak (lean)
Filet
Flank steak (leanest)
Turkey cutlets
Bison meat
Turkey jerky
Dairy & Eggs
Fat-free cottage cheese
Eggs and/or egg white substitute
Non-fat, plain yogurt
Greek yogurt (non-fat)
Fat-free string cheese
Almond milk (unsweetened)
Jarlsberg lite swiss cheese
Fresh parmesan cheese
Feta cheese
Condiments
*READ YOUR LABELS! (NO MSG, High-Fructose Corn Syrup or Aspartame!)
Braggs liquid amino acid (sub for soy sauce)
Reduced-sodium teriyaki sauce (no corn syrup)
Balsamic vinegar
Balsamic vinaigrette
Non-fat Greek yogurt (use this in place of sour cream)
Salsa
Chili paste
Tomato paste (low sugar)
Stewed tomatoes (low sodium)
Mustard (yellow or Dijon)
Vanilla extract
Almond extract
Low-sodium, fat-free chicken broth
Low-sodium, fat-free vegetable broth
Reduced-sodium tomato sauce & tomatoes
Worcestershire
Coconut oil
Olive oil
Applesauce (organic)
Sugars
Agave nectar
Molasses (organic)
Organic cane sugar
