The list of foods I have for shopping. I buy a few from each section. I like variety to prevent boredom and cheating.
PROTEIN - MEATS
*Chicken breast (boneless and skinless)
*Tuna (water packed)
Fish (salmon, seabass, halibut, sushi, mahi mahi, orange roughi, tilapia, sardines)
Shrimp
Extra lean ground beef or ground round (92-96%)
Venison
Buffalo
Ostrich
Ribeye steaks or roast
Top round steaks or roast (stew meat, London broil, stir fry)
Top sirloin (sirloin top butt)
Beef tenderloin (filet mignon)
Top loin (NY strip steak)
Flank steak (stir fry, fajitas)
Eye of round (cube meat, stew meat,
bottom round)
Ground turkey, turkey breast slices
or cutlets (*no processed deli or sandwich meats)
COMPLEX CARBOHYDRATES
Lentil
Black Beans
100% whole wheat bagel
Quinoa
*Applesauce
Spinach pasta
Cereal
*Oatmeal (old fashioned, quick oats, Irish steal cut)
Sweet Potatoes, yams
*Brown rice
Ezekiel bread
*100% whole wheat pita bread
Whole grain pasta
FIBROUS CARBOHYDRATES - VEGETABLES
*Paprika
*Green leafy lettuce (red, green, romaine)
*Broccoli
Asparagus
String beans
*Spinach
Bell peppers (green or red)
Brussels sprouts
Cauliflower
Cabbage
Celery
Cucumber
*Carrots
Eggplant
Onions
Pumpkin
Garlic
*Tomatoes
Zucchini
Peas
FRUITS
*Avocado
*Bananas
Oranges
*Apples
Grapefruit
Peaches
Strawberries
Blueberries
Raspberries
Lemons or limes
Cantaloupe
Watermelon (rarely)
HEALTHY FATS
*Peanut butter
*Almond butter
Olive oil, safflower oil
*Flaxseed oil
*Fish oil
*Nuts (peanuts, almonds, walnuts)
*Avocado
DAIRY
*Eggs (6 whole eggs per week)
*Egg whites
*Cottage cheese, ricotta
*Skim milk
*Yogurt
BEVERAGES
V8 & V8 V-Fusion
*Skim milk
*Water
*Tea
Lemonade
*Coffee
**NOTE: Look for foods lower in fat, calories, sodium, carbohydrates, cholesterol and sugars.
* = must always have.
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