Approved Foods List

If you’re trying to lose body fat, you have to eat the right food, at the right time, in the right amount.
Here’s a list of the good stuff.



Protein Foods
Beans + grains

Beans + nuts

Beans + rice

Beans + seeds

Chicken (Breast is best–you can even buy it in a can)

Eggs (I usually mix 1 whole egg with 3-4 whites)

Egg Substitute

Egg Whites

Fish (Salmon tops the list for the healthy fat it contains)

Ham

Lean Ground Beef (get ground sirloin or 90-93% lean–nothing else)

Lean Meat (top siloin, london broil, eye of round, top/bottom round)

Milk limit*(I only buy/drink almond or soy. Skim is ok)

Protein Powder/Protein Bar/Meal Replacement (Find one that you like, or you won’t use it)

Quinoa

Shrimp & Seafood

Tuna
Turkey Breast

Starchy Carbohydrate
Yams/Potatos

Brown Rice (Can take getting used to–I mixed 1/2 brown/white at first)

Cereals (Whole Grain, Kashi–not the kid’s stuff)

Corn
Crackers (Check the labels–you know better =)

Cream of wheat

Pasta (Lots of options, whole wheat is best)
Pancakes (Protein pancakes anyone?)

Pita Bread

Plain Popcorn

Oatmeal (My #1 for breakfast–not the stuff with the added sugar)

Oat Cakes

Rice Cakes

Tortilla (I always buy the whole sprouted wheat stuff)

Waffles (Kashi Go Lean, or try making protein waffles)

Fibrous Carbohydrate–Vegetables
Alfalfa
Sprouts

Asparagus

Avocado (contains healthy fat, but can be easily overdone–be careful)

Beets

Broccoli

Brussels Sprouts

Cabbage

Carrots

Cauliflower

Celery

Cucumber

Eggplant

Green
Peas

Leaf
Lettuce

Mushrooms

Onions

Tomatoes

Spinach

Zucchini

Fruits
Apple

Apricot

Banana

Blackberries
Blueberries

Cantaloupe

Cherries

Grapefruit

Grapes

Honeydew melon

Mango

Orange

Papaya

Peach

Pear

Pineapple

Plum

Raisins

Raspberries
Strawberries

Other Stuff
Almond Butter (trader joe’s has a great raw one)
Cinnamon

Curry powder

Fat Free Cooking Spray (I use this one a lot.)

Fresh chives

Fresh cilantro

Fresh or dried basil, oregano and rosemary

Frozen Entrees (Lean Cuisine, Healthy Choice)

Garlic

Ground ginger

Hot sauce

Lemon pepper

Lemons

Limes

Low Fat Mayonaise

Lowfat salad dressing (use it to marinate chicken)

Nuts (easily overdone–be careful)

Olive Oil

Olives

Paprika

Peanut Butter (Natural is best, easily overdone–be careful)

Salsa

Red pepper flakes

Salt/Pepper