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Lean Protein:Chicken BreastGround Turkey (99% fat free or 93/7)Lean ground beef (96/4)TilapiaCodShrimpTuna (flavored packs, cans, doesn’t matter)SalmonProtein Powder or shakes (if you need recommendations, let me know)Protein Bars Lunch Meat (low sodium)Dairy & Eggs:EggsEgg Whites Cottage Cheese (low fat or fat free)Cheese (made with skim milk, laughing cow, or fat free)Greek Yogurt (can be flavored – Light & Fit)Carbmaster YogurtCarbmaster MilkUnsweetened Cashew or Almond MilkCarbs:Oatmeal (quick oats, Better Oats 100 calories packs)Cream of rice Whole grain or wheat bread (I like 35 or 45 calorie bread)English Muffins (80 or 100 calories Healthy Life)Sweet potatoesRed PotatoesQuinoa Rice (brown, jasmine, white, doesn’t matter)Rice Cakes (can do flavored)Joseph’s Pita Wraps and Lavash Bread Flat Outs Beans (black, great northern white beans, etc)Fats:Nut Butter (peanut, almond, cashew, whipped pb)Nuts (unsalted or lightly salted)Coconut OilExtra Virgin Olive OilRed MeatAvocadosVeggies: (can be frozen)BroccoliAsparagusCauliflower Green BeansStir Fry MixCarrotsCabbageSalad MixSpinach Bell PeppersZucchiniCucumber TomatoOnionPickles Romaine Lettuce WrapsSpaghetti squash KaleFruits: (can be frozen)BerriesApplesBananasGrapefruit Drinks:WaterCoffeeTea BagsCrystal Light or 0 calorie water flavorCondiments:MustardReduced Sugar Ketchup Bolt House Farms Salad DressingBuffalo Wing Sauce Franks Hot SauceLow Sodium Soy SauceTaco Bell Mild or Hot SauceSalsaWalden’s Farms (anything)Spray Butter Low Sodium Chicken BrothLight pasta sauce Seasoning:Mrs Dash anythingCinnamonSea SaltPepperGarlic PowderChili PowderKernel Seasonings Stevia (any 0 calorie sweetener)Baking:Baking Powder Oat or Coconut FlourNon-stick cooking spray ................
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