- Steel Cut Oats
- Oatmeal
- Sweet Potatoes
- Black Beans
- Kidney Beans
- Lentils
- Ezekiel Bread (Available in the frozen section of grocery store)
- Ezekiel brand pasta and tortillas
- Wild rice
- Brown rice
- Wehani rice
- Whole wheat orzo
- Couscous
- Quinoa
- Quinoa flour
- Wheat germ
- Flax Seed & Flax Oil
- Cracked Wheat
- Rye flakes
Vegetables
- Lettuce
- Broccoli
- Asparagus
- Green beans
- Spinach
- Bell peppers
- Brussels sprouts
- Cauliflower
- Celery
- Mushrooms (Shiitake)
- Pickles
- Cabbage
- Sprouts
- Cucumber
- Green and Red pepper
- Onions (green, red, yellow)
- Garlic
- Tomatoes
- Zucchini
- Squash
- Spaghetti Squash
- Pumpkin (fresh & canned)
- Sundried tomatoes
- Cilantro
- Chives
- Kale
- Dried Split Peas
- Edammame
Fruits
- Blueberries
- Raspberries
- Strawberries
- Lime & lemon juice
- Apples
- Grapes
- Pears
- Clementines
- Watermelon
- Bananas
Healthy Fats
- Natural-style Peanut butter (unsalted) or PB2
- Avocados
- Coconut Oil (cooking spray)
- Olive Oil cooking spray
- Pine nuts
- Almonds--moderation
- Walnuts
- Tahini paste
Proteins
- Boneless, skinless chicken breast
- Extra lean ground turkeyAlbacore Tuna (water-packed)
- White Meat Chicken (water packed)
- Mahi Mahi
- Salmon
- Shrimp
- Extra lean ground round
- Buffalo steak (lean)
- Filet
- Flank Steak (leanest)
- Turkey cutlets
- Bison meat
- Turkey jerky
Dairy & Eggs
- Fat-free cottage cheese
- Eggs and/or Egg white Substitute
- Non-fat, plain yogurt
- Greek yogurt (non-fat)
- Fat-free String Cheese
- Almond Milk (unsweetened)
- Jarlsberg Lite Swiss Cheese
- Fresh Parmesean Cheese
- Feta Cheese
Condiments
*READ YOUR LABELS! NO MSG, High-Fructose Corn Syrup or Aspartame!)
- Braggs Liquid Amino Acid (sub for soy sauce)
- Reduced-sodium Teriyaki Sauce (no corn syrup)
- Balsamic Vinegar
- Balsamic Vinaigrette
- Non-fat Greek Yogurt (*use this in place of Sour Cream)
- Salsa
- Chili Paste
- Tomato Paste (low sugar)
- Stewed tomatoes (low sodium)
- Mustard (yellow or Dijon)
- Vanilla extract
- Almond extract
- Low-sodium, fat-free chicken broth
- Low-sodium, fat-free vegetable broth
- Reduced-sodium tomato sauce & tomatoes
- Worcestershire
- Coconut Oil
- Olive Oil
- Applesauce (organic)
Sugars
- Agave Nectar
- Molasses (Organic)
- Organic Cane Sugar
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