Proteins
Boneless, skinless chicken breast
Water packed tuna
White meat chicken (water packed)
Salmon
Shrimp
Lean ground round
Buffalo steak (lean)
Filet
Flank Steak
Lean ground turkey
Turkey cutlets
Bison meat
Turkey jerky
Pork tenderloin
Vegetables
Lettuce
Broccoli
Asparagus
Green beans
Spinach
Bell peppers
Brussels sprouts
Cauliflower
Celery
Mushrooms (Shiitake)
Pickles
Cabbage
Sprouts
Cucumber
Green and Red pepper
Onions (green, red, yellow)
Garlic
Tomatoes
Zucchini
Squash
Spaghetti Squash
Pumpkin (fresh & canned)
Sundried tomatoes
Cilantro
Chives
Kale
Dried Split Peas
Edammame
Dairy & Eggs
2% cottage cheese
Eggs and/or Egg white Substitute
Non-fat, plain yogurt
Greek yogurt
2% String Cheese
Almond Milk
Jarlsberg Lite Swiss Cheese
Fresh Parmesean cheese
Feta
Fruits
Blueberries
Raspberries
Strawberries
Lime & lemon juice
Apples
Grapes
Pears
Clementines
Watermelon
1/2 a banana a day
Healthy Fats
Natural-style Peanut butter (unsalted) or PB2
Avocados
Olive-oil cooking spray
Pine nuts
Almonds--moderation
Walnuts
Tahini paste
Condiments
Braggs Liquid Amino Acid (sub for soy sauce)
Reduced-sodium teriyaki sauce (no corn syrup)
Balsamic Vinegar
Balsamic vinaigrette
Salsa
Chili Paste
Tomato Paste (low sugar)
Stewed tomatoes (low sodium)
Mustard (yellow or Dijon)
Vanilla extract
Almond extract
Low-sodium, fat-free chicken broth
Low-sodium, fat-free vegetable broth
Reduced-sodium tomato sauce & tomatoes
Worcestershire
Olive-oil cooking spray
Sugar-free applesauce
Complex Carbs
Coconut flour
Almond flour
Steel Cut Oats/Oatmeal
Sweet Potatoes
Black Beans
Kidney Beans
Lentils
Ezekiel Bread --sprouted grain bread (Available in the frozen section of grocery store)
Ezekiel brand pasta and tortillas
Wild rice
Brown rice
Wehani rice
Whole wheat orzo & couscous
Quinoa
Quinoa flour
Wheat germ
Flax seed &flax oil
Cracked wheat
Rye flakes
Herbs & Spices
Chili powder
Mrs. Dash
McCormicks
Cinnamon
Allspice
Basil
Bay Leaf
Onion Powder
Garlic Powder
Dill
Chicken bouillion
Ginger
Sage
Rosemary
Paprika
Thyme
Oregano
Curry Powder
Red Pepper
Dry Mustard
Cumin
Saffron
Nutmeg