Seriously friends, eating healthy doesn't have to be boring! there's tons of great recipes and meals that we can put together to keep our palate entertained,... but the most important part of this is to change our mindset.... eating healthy is not dieting!
No Matter which program you are following, if you stick to eating from this list, you are bound to get amazing results and if you turn them into habits and part of your new lifestyle....you will keep your results and continue to feel amazing!
VEGETABLES
- kale,cooked or raw
- collared greens, cooked or raw
- spinach,cooked or raw
- brussel sprouts, chopped or 5 medium
- broccoli, chopped
- asparagus, 10 large spears
- beets, 2 medium
- tomatoes,chopped, cherry, or 2 medium
- squash (summer) , sliced
- winter squash (all varieties) , cubed
- string beans
- peppers, sweet, sliced
- carrots, sliced or 10 medium
- cauliflower, chopped
- artichokes ½ large
- eggplant, ½ medium
- okra
- jicama,sliced
- snow peas
- cabbage, chopped
- cucumbers
- celery
- lettuce (NOT iceberg)
- mushrooms
- radishes
- onions, chopped sprouts
FRUITS
- raspberries
- blueberries
- blackberries
- strawberries
- watermelon, diced
- cantaloupe, diced
- orange, divided into sections or 1 medium
- tangerine, 2 small
- apple, sliced or 1 small
- apricots, 4 small
- grapefruit, divided into sections ½ large
- cherries
- grapes
- kiwifruit, 2 medium
- mango, sliced
- peach,sliced or 1 large
- nectarine, sliced or 1 large
- pear, sliced or 1 large
- pineapple,diced
- banana ½ large
- papaya, diced
- figs, 2 small
- honeydew melon, diced
LEAN PROTEIN
- sardines (fresh or canned in water), 7 medium
- boneless, skinless chicken or turkey breast, cooked diced
- lean ground chicken or turkey,cooked
- fish, fresh water(catfish, tilapia,trout), cooked, flaked
- fish, cold water,wild caught (cod, salmon, halibut, tuna), cooked, flaked
- game: buffalo (bison, ostrich, venison) cooked, flaked
- game:lean ground,cooked, diced
- eggs, 2 large
- greek yogurt, plain, 1%
- yogurt, plain 2%
- shellfish (shrimp, crab, lobster), cooked
- clams, canned, diced
- red meat, extra-lean, cooked, diced
- lean ground meat, cooked
- shakeology, 1 scoop
- tempeh
- tofu, firm
- pork tenderloin, diced, cooked
- tuna, canned light in water, drained
- turkey slices, low-sodium, fat-free, 6 slices
- ham slices, low-sodium, fat-free, 6 slices
- ricotta cheese, light
- cottage cheese, 2%
- protein powder (whey, hemp, rice,pea), 1 ½ scoops (approx. 42 g depending on variety)
- veggie burger, 1 medium patty
- turkey bacon (reduced fat), 4 slices
COMPLEX CARBOHYDRATES
- sweet potato
- yams
- quinoa, cooked
- beans (kidney, black, garbanzo, white, lima, etc.), cooked, drained
- lentils, cooked, drained
- edamame, shelled
- peas
- refried beans, nonfat
- brown rice, cooked
- white rice, cooked
- potato, mashed or ½ medium
- corn on the cob, 1 ear
- amaranth, cooked
- millet, cooked
- buckwheat, cooked
- barley, cooked
- bulgur, cooked
- oatmeal, steel-cut, cooked
- oatmeal, rolled, cooked
- pasta, whole-, cooked
- couscous, whole wheat, cooked
- crackers, whole-grain, 8 small crackers
- cereal, whole-grain, low sugar
- bread, whole-grain, 1 slice
- pita bread, whole wheat, 1 small
- waffles,whole-grain, 1 waffle
- pancakes, whole-grain,1 small
- english muffin, whole-grain ½ muffin
- bagel, whole-grain, ½ small
- tortilla, whole wheat, 1 small
- tortilla, corn, 2 small
HEALTHY FATS
- avocado, mashed or ¼ medium
- 12 almonds, whole, raw
- 8 cashews, whole, raw
- 14 peanuts, whole, raw
- 20 pistachios, whole, raw
- 10 pecan halves, raw
- 8 walnut halves, raw
- hummus
- coconut milk, canned
- feta cheese, crumbled
- goat cheese, crumbled
- mozzarella (low-moisture), shredded
- cheddar, shredded
- provolone, shredded
- Monterrey jack, shredded
- parmesan, shredded
- pumpkin seeds, raw
- sunflower seeds, raw
- sesame seeds, raw
- flaxseed, ground
- olives, 10 medium
- peanuts
- coconut, unsweetened, shredded
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