VEGETABLES
- Asparagus
- Artichokes
- Bell peppers: red and green
- Broccoli
- Cauliflower
- Brussels sprouts
- Carrots
- Celery
- Corn
- Eggplant
- Peas
- Green beans
- Lettuce
- Cabbage
- Collard greens
- Salad mix
- Spinach
- Tomatoes
- Mushrooms
- Cucumbers
- Onions
- Green onions
- Potatoes
- Sweet potatoes
- Zucchini and other squash
- Garlic
FRUIT
- Apples
- Avocados
- Bananas
- Cantaloupe
- Pears
- Plums
- Grapes
- Kiwi
- Apricots
- Nectarines
- Peaches
- Berries
- Oranges
- Grapefruit
CONDIMENTS
- Honey
- Horseradish
- Low-fat salad dressings
- Must arc
- Nonfat mayonnaise
- Salsa
- Vinegars
DAIRY PRODUCTS/EGGS
~Choose low-fat or nonfat only~
- Cheese
- Cottage cheese
- Ricotta cheese
- Eggs*
- Egg Substitute
- Egg Whites
- Milk
- Sour cream
- Tofu
- Yogurt
- ~Eggs aren't low-fat, but use
- whites only for nonfat protein.
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STAPLES
- Peanut butter
- Almonds
- Walnuts
- Brown rice
- White rice
- Wild rice
- Flour
- Bulgur
- Couscous
- Wheat germ
- Lentils
- Dry beans
- Dry split peas
- Garlic powder
- Imitation butter flavoring
- Cajun spices
- Mexican spices
- Spices & flavorings
- Vanilla flavoring
- Sugar-free sweetener
- Canola oil
- Olive oil
- Cooking spray
- Raisins and other dried fruit
- Flaxseed
BREADS
- Bagels
- English muffins
- Pizza crust
- Rolls
- Sourdough bread
- Tortillas (low-fat)
- Whole-wheat bread
- Whole-wheat pita bread
CEREALS
Choose any variety with at least
3 grams of fiber per serving and
minimal sugar
- Cheerios
- Oatmeal
- Raisin Bran
- Shredded Wheat
- Wheat Chex
- Other whole-grain cereals
SNACKS
- Whole-wheat pretzels
- Low-fat chips
- Popcorn
- Rice cakes
- Whole-wheat crackers
- Sherbet
SUPPLEMENTS
- Nutrition bars
- Protein powders
- Vitamins/minerals
- Glutamine
- Creatine
- Whey Protein
- Thermogenic (Fat Burner)
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CANNED GOODS
- Tuna
- Salmon
- Black beans
- Kidney beans
- Lime beans
- Garbanzo beans
- Green beans
- Peas
- Spinach
- Tomatoes
- Soup (low-fat, low-sodium)
- Broth
- Pineapple
- Peaches
- Pears
- Tomato sauce
- Applesauce (Unsweetened)
PASTA & SAUCE
- Spaghetti
- Macaroni
- Noodles
- Nonfat pasta sauce
MEAT/POULTRY/FISH
- Chicken breast
- Pre-cooked chicken strips
- Beef pot roast
- Round steak
- Sirloin steak
- Pork tenderloin
- Lean ground beef
- Lean ground turkey
- Turkey breast fillets
- Fresh fish fillets (halibut,
- Orange roughy, salmon,
- Shark, Red snapper)
- Scallops
- Venison
- Canadian-style bacon
- Leg of lamb
- Lean ham
- Lean deli meats
FROZEN FOODS
- Strawberries
- Blueberries
- Peaches
- Orange juice
- Fruit juice bars
- Asparagus
- Broccoli
- Soybeans
- Other vegetables
- Cooked frozen shrimp
- One-package meals
- Healthy frozen dinners
BEVERAGES
- Bottled water
- 100% fruit juices: orange,
apple, grapefruit
- Tomato juice
- Diet soda - use in moderation
- Coffee
- Tea
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