FOODList� When you see this icon next to a food, it is a reminder that it can be high in sodium. VEGGIES PURPOSE: To make you full! We always want veggies to be our first bite, and they should make up most of our lunch and dinner plates! • Artichokes • Cremini mushrooms • Arugula • Cucumbers (all varieties) • Asparagus • Dandelion greens • Beet greens • Eggplant • Beets • Endive • Bok choy • Enoki mushrooms • Broccoli • Fennel • Broccolini • Green beans • Broccoli slaw • Green bell pepper • Brussels sprouts • Hearts of palm • Butterhead lettuce • Jerusalem artichoke • Button mushrooms • Jicama • Cabbage (all varieties) • Kale • Cactus • Kohlrabi • Carrots (all varieties) • Leek • Cauliflower/cauliflower rice • Mesclun • Shakeology Boost: Power Greens* • Morel mushrooms • Shallots • Mustard greens • Shiitake mushrooms • Napa cabbage • Snow peas • Okra • Spaghetti squash • Onions (all varieties) • Spinach • Orange bell pepper • Sprouts • Oyster mushrooms • String beans • Celery • Celery root • Chanterelle mushrooms • Chayote • Chinese cabbage • Collard greens • • • • • • • • • • • Pickled and • Sugar snap peas fermented veggies • Summer squash (kimchi, sauerkraut, etc.) • Swiss chard Pickles • Tomatillos Porcini mushrooms • Tomatoes (all varieties) Portobello mushrooms • Turnip Radicchio • Turnip greens Radishes/daikon • Water chestnuts Rainbow chard • Watercress Rapini (broccoli rabe) • Yellow bell pepper Red bell pepper • Yellow squash Rhubarb • Zucchini Romaine lettuce • Rutabaga • Seaweed, raw TIP: Fresh veggies are wonderful, but it’s also a great idea to stock up on jarred, canned, or frozen. Before they go into your cart, make sure they don’t contain any added oil or sugar. PROTEINS PURPOSE: To help keep you fuller, longer, so be sure to enjoy some at every meal. EGGS AND DAIRY • Cheese wedges (light; all varieties) • Cottage cheese (1–2%) • Ground chicken or turkey ≤ 93% lean) • Feta cheese (reduced-fat) • Greek yogurt (plain, 0–2%) Turkey bacon (nitrite-free, uncured) • • Turkey breast, skinless, boneless, or on-the-bone • Turkey sausage (lean, nitrite-free) • Oysters Beef jerky (nitrite-free) • Ricotta cheese (part-skim) • • Slice of cheese (cheddar, Swiss, etc.; low-fat, 1–2%) • Beef round tip (steak and roast) String cheese (light; all varieties) • Beef top round (steak and roast) • Beef top sirloin steak • Yogurt (plain, 1–2%) • Bison/buffalo CHICKEN AND TURKEY • Ground beef (≤ 95% lean) • Chicken or turkey breast, skinless, boneless, or on-the-bone • Chicken or turkey deli slices (nitrite-free) • Chicken or turkey drumsticks, skinless • Ham slices (nitrite-free) • Ostrich • Pork tenderloin • Chicken or turkey thighs, • Ahi tuna skinless, boneless, or • Catfish on-the-bone • Vanilla Vegan * • Octopus • Chocolate • Strawberry Banana • Salmon • Sardines (fresh or canned in water) • Chocolate Cherry Almond • Sashimi/raw fish/ sushi (wrapped in • Peanut Butter cucumber or seaweed Chocolate instead of rice) PLANT-BASED PROTEIN • Scallops • Edamame (organic) • Shrimp • Smoked salmon • Squid • • Tilapia Seitan • Soybeans (organic) • Trout • • Lupini beans • Protein powder (hemp, pea, quinoa, rice) • Sole Tuna (canned or in pouch; light or white in water) * • Venison SEAFOOD • Vanilla • Mahi-mahi • • Protein powder (egg- or whey-based) • Tropical Strawberry Vegan Lobster • Mussels • Beef chuck shoulder steak • Strawberry • Halibut Turkey jerky (nitrite-free) BEEF, PORK, AND GAME • Greenberry Crab • • Kefir (plain, low-fat) • Clams • Cod • • Egg whites • Eggs (whole) • • Café Latte • Café Latte Vegan • Tempeh (organic) • Tofu (organic, extra firm) • Vegan Shakeology, 1 scoop • Veggie burger (with at least 10 g protein) • Chocolate • Chocolate Vegan *All products and flavors may not be available in your market. TIP: If you’re short on time or aren’t the cooking kind, you can find many protein options packaged and ready to eat, along with pre-cooked and frozen options, so you can easily pull together a meal in minutes. CARBOHYDRATES | FFCs PURPOSE: To give you energy. Fiber-Filled Carbohydrates (aka FFCs) are the kind we will focus on—because the fiber in carbs makes the energy last longer and they’re better for weight loss. STARCHY VEGGIES • Navy beans • Plum • Quinoa • Acorn squash • Pluot • Butternut squash • Peas (black-eyed, cow, etc.) • Pomegranate • Sandwich slim* (whole-grain) • Cassava/yuca • Pinto beans • Raspberries • Sorghum • Corn • Vegetarian refried beans • Strawberries • Spelt • Tangerine • Tortilla* (whole-grain) • Parsnips FRUIT • Watermelon • Waffles* (whole-grain) • Plantains • Apples • Potato • Applesauce, unsweetened • Amaranth • Apricots • Barley • Banana • Bran cereal* (low-sugar) • Green peas • Pumpkin puree • Sweet potato • Taro • Yam • Blackberries • Blueberries BEANS AND LEGUMES • Cantaloupe Be mindful of sodium if using canned varieties • Cherries • Adzuki beans • Bean-based soup • Bean pasta • Black beans • Cannellini beans • Fava beans • Garbanzo beans (chickpeas) • Figs • Grapefruit • Grapes WHOLE GRAINS • Bread* (whole-grain) • Brown rice • Buckwheat • Bulgur • Crackers* (whole-grain) • Guava • English muffin* (whole-grain) • Honeydew melon • Farro • Jackfruit (all varieties) • Hominy • Kiwifruit • Millet • Mango • Great northern beans • Nectarine • Hummus • Orange • Oats (plain steel-cut, rolled, or instant with low- or no-added sugar) • Kidney beans • Papaya • Pancake* (whole-grain) • Lentils (black, brown, red) • Passion fruit • Pasta* (whole-grain) • Peach • Lima beans • Pear • Pita bread* (whole-grain) • Mung beans • Pineapple • Popcorn (with 0 g trans fats) • Wheat farina • Whole wheat couscous • Wild rice • Wraps* (whole-grain) CARBOHYDRATES | FFCs CON’T. *CHECKLIST FOR BUYING FFCs: > Choose ones you won’t overeat > The serving size is easy to track > P ick ones with the same, if not more, fiber grams than sugar grams > P ick ones without any trans fats (i.e., partially hydrogenated oil) > It’s 150 calories or less > T here’s at least 1 g fiber for every 10 g total carbs (but the more fiber, the better!) “SILLY” CARBS THESE ARE FOODS THAT: ���TREATS > A re more indulgent > Are harder to control > Have little to no fiber, contain more grams of sugar and/or fat than fiber Many “silly” carbs and treats cause energy spikes and dives. They aren’t the smartest for your weight loss or mindset. It’s okay to be silly on occasion, but try to prioritize your favorite sweets and treats—a little silliness here and there isn’t a problem, as long as you track it. But ultimately, making smarter and stronger choices will make your weight loss smarter and stronger. • • • • • • • • • • • Alcohol (beer, liquor, wine) Bagels Brownies Cakes Candy (gummies, sour candies, etc.) Candy bars Chocolate Coffee creamer Cookies Croissant Deep-fried foods (Battered/fried chicken or fish, French fries, tater tots, etc.) • Donut • French toast • Frozen yogurt or comparable non-dairy frozen treat • Ice cream • Muffins • Pizza • Potato chips • Pretzels • Sugar-sweetened beverages (juices, lemonades, teas, etc.) • Tortilla chips TIPS: > If you have it, track it. You’ll be surprised that a sweet or treat on occasion won’t cause such a big weight gain. So savor it, enjoy it, and own it by writing it down in your tracker and going on the scale the next day. You will start to learn what is most worth it to you. > It’s usually easier to enjoy it and track it later when it’s something you can measure or remember, like 1 cookie or square of chocolate versus “handfuls of chips,” which can leave you questioning what may have caused the scale to go up. ACCESSORIES PURPOSE: To get you eating more veggies and make your meals pop with flavor! GUIDELINES WHEN ENJOYING ACCESSORIES: Pick 1 or 2 per meal that you enjoy most. Start with less. If you want more, you can always add a little bit more later. And make sure to quantify them somehow so you can track them later. Whether you use a tablespoon or bottle cap, or compare them to a golf ball, you just want to keep your eye on them so you can track them. FATS SUGARS • • • • • • • • • • • • • • • • • • • • • • • • • Almond butter, natural Avocado and guacamole Bacon, pork Butter Cacao nibs Cashew butter, natural Clarified butter Coconut, unsweetened, shredded Coconut milk, canned Full-fat cheese (blue, cheddar, feta, Parmesan, pepper jack, etc.) Ghee Nuts (all varieties), whole and chopped Oil (avocado, grapeseed, olive, toasted sesame, etc.) Olives Peanut butter, natural Pesto Sausage Seeds (chia, flax, hemp, pumpkin, sesame, sunflower, etc.), whole, chopped, ground Sunflower seed butter, natural Tahini • • • • • Agave Brown sugar Cane sugar Dried fruit Fruit juices and concentrates (apple, cranberry, pineapple, prune, etc.) Honey Jelly and jams (all varieties) Maple syrup Molasses White sugar CONDIMENTS, DRESSINGS, SAUCES, AND MARINADES Be mindful of sodium in all of these items • Alfredo sauce • Balsamic vinaigrette • Barbeque sauce • Blue cheese dressing • Italian dressing • Ketchup (without high-fructose corn syrup) • Marinara sauce • Mayonnaise, light or low-fat • Powdered peanut butter • Ranch dressing • Sour cream, light or reduced-fat • Thai peanut sauce • Thousand Island dressing • Tomato paste • Tomato sauce • All other vinaigrettes and salad dressings BEVERAGES Great for adding some to tea, coffee, or your Shakeology, but recommend having no more than 1 cup per day • Milk (reduced-fat, 1–2%) • Unsweetened plant-based milks (almond, cashew, organic soy, rice, etc.) “FREEBIE” ACCESSORIES AND BEVERAGES • • • • • Broth (beef, chicken, fish, and vegetable) Cocoa (cacao) powder Coffee, black, unsweetened Herbs, fresh, dried, or frozen (basil, cilantro, dill, garlic, ginger, parsley, etc.) Horseradish ACCESSORIES CHECKLIST FOR BUYING ACCESSORIES: > Has 0–40 calories per Tbsp. or under 80 calories per 2 Tbsp. > Ideally does not contain salt or sugar in the first two ingredients > Has simple ingredients that don’t contain artificial sugars, like sucralose, aspartame, Ace K, and are free of high-fructose corn syrup “FREEBIES” CON’T. WATER BOOSTERS • • • • • • • • Cucumber • • • • • • Hot sauce Lemon juice Lime juice Monk fruit sweetener Mustard Salsa Seasoning blends (without salt or sugar in the first two ingredients) Seltzer water Soy sauce, reduced-sodium Spices (cinnamon, cumin, pepper, turmeric, etc.) Stevia Tea, unsweetened Vinegar, unsweetened (apple cider, balsamic, red wine, rice wine, white, etc.) • Lemon • Lime • Mint • Pure aloe vera juice • Water enhancers (all-natural flavors) • Whole fruit pieces (berries, mango, watermelon, etc.) • Water (of course!) TIP: If you want to enjoy an accessory (like a salad dressing or marinade) that has more than 40 calories per Tbsp., dilute 1 Tbsp. worth with 1 Tbsp. of water, vinegar, lemon, or lime juice to help spread the flavor across the whole dish!
