Complex Carbs
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes
Potatoes (red, baking, new)
Brown Rice/multi grain
Rice (white, jasmine, basmati, Arborio, wild)
Whole Wheat or Spinach Pasta
Multi grain hot cereal
Farina (Cream of Wheat)
Rye cereal
Oat Bran Cereal
Beans (pinto, black, kidney)
Yams
Proteins
Boneless, skinless chicken breast
Tuna (water packed)
Ground Turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Fish (Salmon, Seabass, Halibut, Talapia)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein powder (whey or egg white)
Egg Whites
Rib eye Steaks or Roast
Top round steaks
Top sirloin
Beef tenderloin
Fibrous Carbs (not canned)
green leafy lettuce (green leaf, red, leaf, romaine)
broccoli
asparagus
string beans
zucchini
tomatoes
garlic
pumpkin
onions
green beans
green or red pepper
eggplant
cucumber
celery
cabbage
cauliflower
Brussels Sprouts
bell peppers
spinach
Fruit
bananas
apples
grapefruit
peaches
strawberries
blueberries
raspberries
lemons
limes
Dairy
Low-fat cottage cheese
eggs
low or non-fat milk
Greek yogurt
Condiments & Spices
Fat free mayonnaise
reduced sodium soy sauce
reduced sodium teriyaki sauce
balsamic vinegar
salsa
hot peppers and hot sauce
chili powder
Mrs. dash
steak sauce
sugar free maple syrup
chili paste
mustard
extracts (vanilla, almond, etc)
Low sodium beef or chicken broth
plain or reduced sodium tomato sauce, puree, paste)
Diet soda
Crystal light
bottled water
This is the list I got when I started my dieting it was a lot of help and I hope it can help you out! I was told if it wasn't on this list don't eat it!!!
Remember to lose weight, gain weight, or just tone up your diet is the biggest part of it and a diet is a life style change!
