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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
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