Proteins:

• Boneless, Skinless Chicken Breast
• Tuna (water packed), or White Meat Chicken (water packed)
• Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
• Shrimp
• Extra Lean Ground Beef or Ground Round (92-96%)
• Protein Powder
• Egg Whites or Eggs
• Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
• Top Sirloin (aka Sirloin Top Butt)
• Beef Tenderloin (aka Filet, Filet Mignon)
• Top Loin (NY Strip Steak)
• Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
• Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Complex Carbs:

• Oatmeal (Old Fashioned or Quick Oats)
• Sweet Potatoes (Yams)
• Beans (pinto, black, kidney)
• Oat Bran Cereal
• Brown Rice
• Ezekiel Bread (frozen healthy section of Kroger's)
• Farina (Cream of Wheat)
• Multigrain Hot Cereal
• Pasta (Whole Wheat)
• Rice (jasmine, basmati, Arborio, wild, brown)
• Potatoes (red, baking, new)
• Kashi Low Sugar Cereals (less than 6 grams of sugar)
• Whole Wheat Pita (Low Carb Variety - Joseph's Pita Bread)
• Carbdown Flatbread (Wal-Mart)
• Corn Tortillas
• Whole Wheat Pasta
• Rice Cakes (lightly salted only)

Fibrous Carbs & Vegetables (Fresh First, Frozen Second, Canned Last Choice):

• Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
• Broccoli
• Asparagus
• String Beans
• Black Beans
• Spinach
• Bell Peppers
• Brussels Sprouts
• Cauliflower
• Celery
• Mushrooms
• Pickles
• Cabbage
• Sprouts
• Cucumber
• Green or Red Pepper
• Onions
• Garlic
• Tomatoes
• Zucchini
• Squash
• Pumpkin

Fruit:

• Berries (blueberries and raspberries)
• Lemons or Limes
• Melons (not watermelon)
• Grapefruit
• Apples
• Dates
• Grapes
• Oranges
• Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
• No dried fruits, including raisins (loaded with sugar)

Healthy Fats:

• Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
• Olive Oil or Safflower Oil
• Nuts (peanuts, almonds)
• Flaxseed Oil
• Avocado

Dairy & Eggs:

• Low-fat or Fat-free cottage cheese
• Eggs
• Low or Non-Fat Milk
• Non-fat yogurt (look for low sugar only)
• Fat free String Cheese
• Fat free Cream Cheese

Beverages:

• Bottled Water
• Iced Tea (decaf)
• Coffee (decaf)
• Diet Soda
• Crystal Light or Wal-Mart Brand Sugar Free Drink Mixes

Condiments & Misc.

• Fat Free Mayonnaise (on occasion)
• Ketchup (Heinz One Carb brand only)
• Reduced Sodium Soy Sauce
• Reduced Sodium Teriyaki Sauce
• Balsamic Vinegar
• Balsamic or Raspberry Vinaigrette (Farm Grove)
• Salsa or Fresh Pico De Gallo
• Splenda
• Steak Sauce
• Sugar Free or Low Carb Ketchup
• Sugar Free Maple Syrup
• Sugar Free Jelly (Polaner or Smuckers)
• Chili Paste
• Tomato Paste (low sugar)
• Mustard (yellow or Dijon)
• Extracts (vanilla, almond, etc)
• Low Sodium fat free beef or fat free chicken broth
• Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
• Worcestershire Sauce
• Fat free cooking spray
• Sugar Free Applesauce for baking

Herbs & Spices:

• Chili powder
• Mrs. Dash (all varieties)
• McCormick's (all varieties)
• Butter Buds
• Cinnamon
• Allspice
• Basil
• Bay leaf
• Onion Powder
• Garlic Powder
• Dill
• Ginger
• Sage
• Rosemary
• Paprika
• Thyme
• Oregano
• Curry Powder
• Red Pepper
• Marjoram
• Tarragon
• Dry Mustard
• Cumin
• Nutmeg
• Pumpkin Pie Spice
• Black Pepper

Other Items to Purchase:

• Fat-Free Cool Whip
• Sugar Free Jell-O
• Sugar Free Popsicles
• DaVinci Gourmet Sugar Free Syrups (www.davincigourmet.com - my best kept secret!) Add to oatmeal for breakfast or to make a variety of different muffins, cookies or pancakes.
• Tacori Sugar Free Syrups (World Market)