Primary Veggies |
One Serving (~40 cal) |
| Artichokes | 1/2 large |
| Asparagus | 10 large spears |
| Beets | 2 medium |
| Bok Choy | unlimited |
| Broccoli | 1 cup chopped |
| Brussels Sprouts | 1 cup chopped |
| Cabbage | 3.5 cups raw |
| Carrots | 1 cup sliced, 10 baby |
| Cauliflower | 1 cup chopped |
| Celery | unlimited |
| Cucumbers | unlimited |
| Eggplant | 1/2 medium |
| Greens, Leafy (all types) | unlimited |
| Green Beans | 2 cups cooked |
| Jicama | 1 cup sliced |
| Lettuce | unlimited |
| Mushrooms | unlimited |
| Okra | 1 cup |
| Onions | 1 cup chopped |
| Peppers (bell and sweet) | 1 cup sliced |
| Radishes | unlimited |
| Sprouts | unlimited |
| Squash | 1 cup |
| Tomatoes | 2 medium or 1 cup cherry |
| Zucchini | 1 cup chopped |
Secondary Veggies and Grains |
One Serving (~95 cal) |
| Beans (low sodium if canned) | 1/2 cup cooked or canned |
| Bread (100% whole grain, no HFCS) | 1 slice |
| Corn | 1 ear, 1/2 cup kernels |
| Cous Cous (100% whole grain) | 1/2 cup cooked |
| Edamame | 1/2 cup shelled |
| Grains, Whole, Various (amaranth, millet, etc) | 1/2 cup cooked |
| Lentils | 1/2 cup cooked |
| Oats (rolled or steel cut) | 1/2 cup cooked |
| Pasta (100% whole grain) | 1/2 cup cooked |
| Peas | 1/2 cup cooked |
| Purple Potatoes | 1/2 cup or 4 oz. cooked |
| Quinoa | 1/2 cup cooked |
| Rice (Brown and Wild) | 1/2 cup cooked |
| Rice Milk (unsweetened) | 3/4 cup |
| Spelt | 1 oz |
| Sweet Potato/Yams | 1/2 cup or 4 oz. cooked |
Lean Proteins |
One Serving (~140 cal) |
| Beef, Lean (less than 10% fat) | 3 oz. cooked |
| Buffalo or Wild Game, Lean (less than 10% fat) | 3 oz. cooked |
| Chicken, Turkey and other fowl (white only) | 3 oz. cooked |
| Cottage Cheese (any fat %) | 1 cup |
| Eggs | 2 large |
| Dairy Milk | 1 cup |
| Fish (preferrably wild caught) | 4 oz. cooked |
| Greek or Regular Yogurt, Plain | 1 cup |
| Pork, Tenderloin and Chops | 3 oz. cooked |
| Shellfish | 4 oz. cooked |
| Soy Milk, unsweetened | 1 cup |
| Tempeh | 3 oz. |
| Tofu, Firm | 6 oz. |
| Protein Powder (pure, unsweetened) | 1 scoop |
| Veal | 3 oz. cooked |
Fruit |
One Serving (~70 cal) |
| Apples | 1 small or 1 cup sliced |
| Apricots | 4 small |
| Banana | 1/2 large or 3/4 cup sliced |
| Berries | 1 cup |
| Cherries | 3/4 cup |
| Citrus Fruits | 3/4 cup or 1 medium |
| Dates | 1 oz or approx 1.5 pitted |
| Figs | 2 small |
| Grapes | 1 cup |
| Kiwi | 2 medium |
| Mango | 3/4 cup sliced |
| Melons | 1 cup diced |
| Peaches/Nectarines | 1 large or 1 cup sliced |
| Papaya | 1 cup diced |
| Pear | 1 small or 3/4 cup sliced |
| Pineapple | 1 cup diced |
| Plantains | 1/2 large or 3/4 cup sliced |
| Plums/prunes | 2 medium |
| Raisins | 1 oz |
Healthy Fats |
One Serving (~50 cal) |
| Almond Milk (unsweetened) | 2 cups |
| Avocado | 1 oz or 2 tbsp |
| Butter, unsalted | 1.5 pat or 1/2 tbsp |
| Cheeses, Various | 2 tbsp |
| Coconut, unsweetened | 1 tbsp shredded |
| Coconut Milk (unsweetened) | 1 cup |
| Coconut Oil | 1 tsp |
| Flaxseed | 1 tbsp |
| Hummus | 2 tbsp |
| Nuts | 1 tbsp |
| Nut Butters | 1/2 tbsp |
| Olives | 5 medium |
| Olive Oil | 1 tsp |
| Seeds | 1 tbsp |
| Seed Butters | 1/2 tbsp |
Free Foods |
One Serving |
| Lemon and Lime Juice | Free |
| Vinegars | Free |
| Mustard | Free |
| Herbs (fresh and dry) | Free |
| Spices | Free |
| Garlic | Free |
| Ginger | Free |
| Hot Sauce (Mexican) | Free |
| Flavor Extracts | Free |
| Black Coffee, Unsweetened | Free |
| Tea, Unsweetened | Free |
| Broths (low sodium, no sugar) | Free |
| Stevia | Free |
| Water | Free |