VEGETABLES:
Broccoli
Green beans
Asparagus
Baby carrots (dip this with PB, so good!)
Tomatoes
Cucumbers
Romaine lettuce
Baby spinach
Onions
Red pepper
Mushrooms (all kinds! and this really should be under fungi)
Seaweed
Sweet potatoes
frozen edamame, shelled (you can get this at Trader Joes or Asian food markets)
FRUITS:
Any that are in season!
Try to avoid too many dried fruits as you can easily overeat them and consume way too many sugars
Bananas – I ALWAYS have this around in any season
Blueberries
Strawberries
Mangoes
Cantaloupe (did you know that a whole one is only 188 calories?)
Honeydew
Nectarines
Avocados
GRAINS/BREADS/NOODLES:
Oatmeal – steel cut, rolled, or old fashioned
Ezekiel sprouted bread
Quinoa
Zero calorie, carb free Miracle Noodles
GREAT SOURCES OF PROTEIN:
Egg whites, I buy liquid egg whites so I don’t have to waste the yolk
Chicken breast
Tofu
Tempeh
TVP textured vegetable protein
Seafood: white fish, salmon, scallops, canned tuna in water
Lentils
Black beans
NUTS/SEEDS:
Ground flax seed
Raw unsalted sunflower seeds
Roasted and unsalted almonds
Pitaschios
Freshly ground unsalted peanut butter from Whole Foods (you must try the grinding machine! so cool!)
PB2, the greatness of peanut butter without the fat, only 45 cals for 2 TBS versus 200 cals reg. PB
DAIRY & DAIRY SUBSTITUTES:
Non fat or low fat 1-2% cottage cheese
Non fat plain greek yogurt
Almond cheese (my latest discovery at Whole Foods, I love it, and yes it does melt)
Almond Breeze almond milk, unsweetened vanilla
Laughing cow cheese wedges
SUPPLEMENTS:
Vanilla whey protein – I don’t have a fave one that I can recommend, but try to find one that is low in carbs and sugars, preferably under 3g each in every scoop. Each scoop should have at least 20g of protein!
Other options are soy protein, rice protein, pea protein, egg protein, hemp protein, and casein
EXTRA FLAVOR & SAUCES:
Salsa in place of ketchup
Sriracha (OK, just kidding, I don’t REALLY recommend it as part of a healthy diet…but I do love it. Nothing wrong with a little spice to make you drink more water and to raise your metabolism, right!?)
Lemon – try to squeeze it on top of anything from baked chicken to sushi.
Mrs. Dash seasoning
Tabasco sauce
SWEETENERS:
Stevia
Honey
Ground cinnamon
Medjool dates
