This list should be used to make the best choices from each food category. You may
substitute freely within each category any time you need a change of pace, add variety to meals. For instance, if your diet calls for a 6 oz. sweet potato and you just can’t eat one more sweet potato, you may substitute a cup of black beans. If you’re tired of
having an apple with meal #2, eat 4 or 5 strawberries. This is your personal food guide.
Chicken Breast: Fresh or frozen bagged, boneless, skinless chicken breast, bagged chicken
breast tenderloins or ground white chicken breast are great lean meat choices.
Rotisseried or baked whole chickens (breast meat only, skin removed) can also
be found pre-cooked in most grocery stores for under $5 per chicken. This is a
convenient and easy way to get in your protein without having to cook it
Fish: Canned or packets of tuna or
salmon make eating protein a snap. Fresh or frozen tuna, salmon, cod, tilapia
or snapper are great fish choices too.
Turkey:Ground turkey breast (90% lean or
leaner) tastes terrific and is a nice change of pace from your every day
chicken or beef.
Beef: Ground beef (90% or leaner), filet, sirloin
steak, round and flank are the leanest cuts of beef.
Asparagus, green beans, lettuce (all varieties), spinach, cauliflower, celery, cucumbers, onions, peppers (all varieties), squash (summer varieties only) and tomatoes