Veggies
Kale, cooked or raw, 1 cup
Collards, cooked or raw, 1 cup
Spinach, cooked or raw, 1 cup
Brussels Sprouts, 1 cup chopped or 5 med.
Broccoli, 1 cup chopped
Asparagus, 10 large spears
Beets, 2 medium
Tomatoes, 1 c. chopped, cherry, or 2 med.
Squash (summer), 1 cup sliced
Winter squash, 1 cup cubed
String beans, 1 cup
Peppers, sweet, sliced, 1 cup
Carrots, 1 cup sliced or 10 medium baby
Cauliflower, 1 cup chopped
Artichokes, 1/2 large
Eggplant, 1/2 medium
Okra, 1 cup
Jicama, 1 cup sliced
Snow peas, 1 cup
Cabbage, 1 cup chopped
Cucumbers, 1 cup sliced
Celery, 1 cup chopped
Lettuce, not iceburg, 1 cup
Mushrooms, 1 cup
Radishes, 1 cup sliced
Onions, chopped, 1 cup chopped
Sprouts, 1 cup
Healthy Fats
Avocado, 1/4 c. mashed or 1/4 med.
Almonds, 12, whole raw
Cashews, 8, whole, raw
Peanuts, 14, whole, raw
Pistachios, 20, whole, raw
Pecan halves, 10, raw
Walnut halves, 8, raw
Hummus, 1/4 c.
Coconut milk, canned, 1/4 c.
Feta Cheese, crumbled, 1/4 c.
Goat Cheese, crumbled, 1/4 c.
Mozzarella, low moist., shredded, 1/4 c.
Cheddar, shredded, 1/4 c.
Provolone, shredded, 1/4 c.
Carbs
Sweet potato, 1/2 c. diced
Yams, 1/2 c. diced
Quinoa, cooked, 1/2 c.
Beans (kidney, black, white, etc.) 1/2 c.
Lentils, cooked, drained, 1/2 c.
Edamame, shelled, 1/2 c.
Peas, 1/2 c.
Refried beans, nonfat, 1/2 c.
Brown rice, cooked, 1/2 c.
Wild rice, cooked, 1/2 c.
Potato, 1/2 c. mashed or 1/2 medium
Corn on the cob, 1 ear
Amaranth, 1/2 c. cooked
Millet, 1/2 c. cooked
Buckwheat, 1/2 c. cooked
Barley, 1/2 c. cooked
Bulgur, 1/2 c. cooked
Oatmeal, steel cut, cooked, 1/2 c.
Oatmeal, rolled, cooked, 1/2 c.
Pasta, whole grain, cooked, 1/2 c.
Couscous, whole wheat, cooked, 1/2 c.
Crackers, whole grain, 8 small
Cereal, whole grain, low sugar, 1/2 c.
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, 1/2 muffin
Bagel, whole grain, 1/2 small
Tortilla, whole wheat, 1 small
Tortilla, corn, 2 small
Results & Recovery Formula, 1 scoop
Seeds & Dressings
Raw nuts, 2 T. chopped
Pumpkin seeds, raw, 2 T.
Sunflower seeds, raw, 2 T.
Sesame seeds, raw, 2 T.
Flaxseed, ground, 2 T.
Olives, 10 medium
Peanuts, 2 T.
Coconut, 2 T. unsweet, shredded
Dressings*
Free Foods Meat

Water Sardines, (fresh or canned), 7 medium

Lemon and Lime Juice Boneless, skinless chicken, 3/4 c. cooked, diced
Vinegars Lean ground chicken or turkey, 3/4 c. cooked
Fish, freshwater, cooked and flaked, 3/4 c.
Mustards
Fish, cold water, cooked and flaked, 3/4 c.
Herbs, fresh & dry Game, buffalo, venison, cooked, diced, 3/4 c.
Spices, except salt Game, lean ground, cooked, diced, 3/4 c.
Garlic Eggs, 2 large
Ginger Egg whites, 8 large
Hot sauce Greek yogurt, plain 1%, 3/4 c.
Flavor Extracts Yogurt, plain 2%, 3/4 c.
Shellfish, shrimp, crab, cooked, 3/4 c.
Raspberries, 1 cup
Fruit Clams, canned, drained, 3/4 c.
Blueberries, 1 cup
Red meat, extra lean, cooked, diced, 3/4 c.
Blackberries, 1 cup
Lean ground red meat, cooked, 3/4 c.
Strawberries, 1 cup
Tempeh, 3/4 c.
Watermelon, diced, 1 cup
Tofu, firm, 3/4 c. diced
Cantaloupe, diced, 1 cup
Pork tenderloin, cooked, diced, 3/4 c.
Orange, 1 cup sections or 1 medium
Tuna, canned light in water, drained, 3/4 c.
Tangerine, 2 small
Turkey slices, low sodium, fat free, 6 slices
Apple, 1 cup sliced or 1 small
Ham slices, low sodium, fat free, 6 slices
Apricots, 4 small
Ricotta cheese, light, 3/4 c.
Grapefruit, 1 cup sections or 1/2 large
Cottage cheese, 2%, 3/4 c.
Cherries, 1 cup
Protein powder, 1 1/2 scoops
Grapes, 1 cup
Veggie burger, 1 medium patty
Kiwi, 2 medium
Turkey bacon, reduced fat, 4 slices
Mango, 1 cup sliced
Shakeology, 1 scoop
Peach, 1 cup sliced or 1 large
Nectarine, 1 cup sliced or 1 large
Pear, 1 cup sliced or 1 large
Pineapple, 1 cup diced
Banana, 1/2 large
Papaya, 1 cup diced
Figs, 2 small
Honeydew melon, 1 cup diced