Carbohydrates: Eat a fist sized portion from the carbs or fruits list with every meal.
Protein: Eat a palm sized portion with every meal.
Fats: Eat a thumb-sized portion with every meal.
Vegetables: Add at least two fist-sized portions to at least two meals each day, You may eat unlimited green (asterisked) with all of your meals.
Fruits: Eat a fist sized portion from the carbs or fruits list with every meal.
Sweetners: Use sweetners very sparingly.
| Carbs! | |
| Amaranth | |
| Barley | |
| Beans: | |
| Adzuki | |
| Black | |
| Black-eyed | |
| Broad | |
| Butter | |
| Fava | |
| Garbonzo (Chick Peas) | |
| Kidney | |
| Lentils | |
| Lima | |
| Mung | |
| Navy | |
| Pinto | |
| Soy | |
| White | |
| Bran (Whole Grain) | |
| Bread (Whole Grain) | |
| Buckwheat (Whole Grain) | |
| Bulgar (Whole Grain) | |
| Corn | |
| Crackers (Whole Grain) | |
| Leek | |
| Milk | |
| Milk - Soy | |
| Millet (Whole Grain) | |
| Oatmeal (Whole Grain) | |
| Palm Hearts | |
| Parsnips | |
| Pasta (Whole Grain) | |
| Peas | |
| Potato (Baked) | |
| Potato (Sweet) | |
| Pumpkin | |
| Quinoa (Whole Grain) | |
| Rice (Brown) | |
| Rice (Wild) | |
| Rye (Whole Grain) | |
| Taro | |
| Tortilla (Whole Grain) | |
| Yams | |
| Yoghurt (Fat-Free) |
| Proteins! | |||
| Dairy (Low Fat or Fat Free) | Steak - Flank | ||
| Steak - Top Round | |||
| Cheese: | Steak - Top Sirloin | ||
| American | Turkey Bacon | ||
| Cheedar | Turkey Breast | ||
| Cottage | Turkey, Ground | ||
| Cream Cheese | Venison | ||
| Feta | Wild Game Meat | ||
| Mozzarella | |||
| Quark | Seafood | ||
| Ricotta | Crab | ||
| Swiss | Lobster | ||
| Mussels | |||
| Egg Whites | Octopus | ||
| Greek Yogurt | Oysters | ||
| Scallops | |||
| Fish | Shrimp | ||
| Anchovie | Squid | ||
| Catfish | |||
| Cod | Vegetarian (Low Fat) | ||
| Flounder | Seitan | ||
| Hake | Soy Foods | ||
| Halibut | Tempeh | ||
| Mackerel | Tofu | ||
| Mahi Mahi | Veggie Burgers | ||
| Perch | |||
| Salmon | |||
| Sardine | |||
| Snapper | |||
| Sole | |||
| Swordfish | |||
| Tilapia | |||
| Trout | |||
| Tuna | |||
| Meat (Lean Only) | |||
| Beef, Ground | |||
| Buffalo | |||
| Chicken Breast | |||
| Duck | |||
| Kangaroo | |||
| Lamb | |||
| Pork Tenderloin | |||
| Steak - Eye of Round | |||
| Fats! | ||
| Avocado | ||
| Egg Yolk (one) | ||
| Olives | ||
| Nut Butters: | ||
| Almond Butter | ||
| Cashew Butter | ||
| Peanut Butter | ||
| Sesame Butter | ||
| Sunflower Butter | ||
| Nuts (Dried/Raw): | ||
| Acorns | ||
| Almonds | ||
| Beechnuts | ||
| Brazilnuts | ||
| Butternuts | ||
| Cashews | ||
| Hazelnuts | ||
| Hickorynuts | ||
| Macadamias | ||
| Peanuts | ||
| Pecans | ||
| Pine Nuts | ||
| Pistachio Nuts | ||
| Walnuts | ||
| Seeds (Dried): | ||
| Flax | ||
| Pumpkin/Squash | ||
| Safflower | ||
| Oils: | ||
| Fish Oils | ||
| Flaxseed Oil | ||
| Nut Oils | ||
| Oil Spray (Pam) | ||
| Olive Oils | ||
| Udo's Oil | ||
| Vegetable Oils | ||
| Veggies! | |
| Alfalfa* | |
| Artichoke | |
| Asparagus* | |
| Bamboo Shoot | |
| Beans (Green) | |
| Beetroot | |
| Broccoli* | |
| Brussel Sprouts* | |
| Cabbage* | |
| Carrot | |
| Cauliflower | |
| Celery* | |
| Chard (Swiss)* | |
| Chinese Cabbage | |
| Collards* | |
| Cress | |
| Cucumber* | |
| Eggplant | |
| Endive* | |
| Fennel* | |
| Gourd | |
| Kale* | |
| Lettuce* | |
| Mushroom | |
| Okra* | |
| Onion | |
| Peas (Snow) | |
| Peppers | |
| Pumpkin | |
| Radish | |
| Seaweed (Kelp)* | |
| Spinach* | |
| Squash (Summer) | |
| Squash (Winter) | |
| Tomatillo | |
| Turnip | |
| Watercress* | |
| Zucchini* |
| Fruits | |||
| Apple | Tamarillo | ||
| Apricot | Tangerine | ||
| Banana | Tomato | ||
| Blackberry | Watermelon | ||
| Blueberry | |||
| Boysenberry | |||
| Cherimoya | |||
| Cherry | |||
| Clementine | |||
| Cranberry | |||
| Currant | |||
| Date | |||
| Durlan | |||
| Fig | |||
| Gooseberry | |||
| Grape | |||
| Grapefruit | |||
| Guava | |||
| Huckleberry | |||
| Jack Fruit | |||
| Kumquat | |||
| Lemon | |||
| Lime | |||
| Loquat | |||
| Lychee | |||
| Mandarin | |||
| mango | |||
| Mulberry | |||
| Nectarine | |||
| Orange | |||
| Papaya | |||
| Passion Fruit | |||
| Peach | |||
| Persimmon | |||
| Pineapple | |||
| Plantain | |||
| Plum | |||
| Pomegranate | |||
| Ouince | |||
| Rambutan | |||
| Raspberry | |||
| Rhubarb | |||
| Starfruit | |||
| Strawberry | |||
| Sweetners! | ||
| Agave Nectar | ||
| Honey | ||
| Pure Maple Syrup |
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