Understand what foods are healthy and which are not. Create your own meals by mixing and matching each one of the food groups below. Make sure to always include a protein, carb, healthy fat and vegetable in all meals. Follow your meal plan for portions.

Protein: 
Protein Shake
Eggs
Chicken breast or tenders
Fish (Salmon, Tilapia, Shrimp)
Turkey 
Lean Beef

Carbohydrates:
Beans (Kidney, Pinto, Black, Red)
Lentils
Quinoa (Can be in Pasta Form)
Rice (Jasmine, Basmati, Brown)
Sweet Potato/Yams
Red Potatoes
Oats 

Vegetables:
Kale
Spinach
Chard
Broccoli
Cabbage
Zucchini
Arugula
Cauliflower
Asparagus
Green Beans
Squash
Zucchini
Bell Peppers 
Romaine Lettuce
Bok Choi
Sugar Snap Peas
Pickles
Celery
Artichokes

Fruit: 
Dark Berries such as Blueberries 

Cooking Fats:
Calorie Free Cooking Spray Such as Pam (We prefer extra virgin olive oil)
Olive Oil (if included in meal Plan)
Coconut Oil (If included in meal plan)

Eating Fats:
Avocado
Raw Cashews, Walnuts, Almonds
Chickpeas
Hummus
Peanuts
Chia Seed
Flaxseed

Allowable Condiments:
Any spice or herb that does not add calories
Walden Farm Zero Calorie Condiments
Stubs Sugar Free Ketchup
Lemon, Lime
Yellow Mustard
Franks Red Hot Sauce
Fresh Salsa
1 Tbsp Spaghetti Sauce

Free Foods:
Pickles
Sugar Free Jello
1 scoop of BCAA’s
Greens
Quest Chips

Beverages: 
Water
Calorie Free Drinks such as Crystal Light
MIO
Powerade Zero
Sobe Lifewater
Diet Snapple
Sugar/Cal Free Drinks
Tea