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Body For Life Authorized Eating List

Proteins
 
Chicken breast, turkey breast, lean ground turkey, salmon, tuna, shrimp, lean steak, lean ham, egg whites, low fat cheese, low fat cottage cheese
 
Carbohydrates
 
Baked potato, sweet potato, yam, squash, pumpkin, steamed brown rice, steamed wild rice, pasta, oatmeal, beans, corn, strawberries, melon, apple, orange, fat free yogurt, whole wheat bread
 
Vegetables
 
Broccoli, asparagus, lettuce, carrots, cauliflower, green beans, green peppers, mushrooms, spinach, tomato, peas, brussels sprouts, artichoke, cabbage, celery, zucchini, cucumber, onion
 
Instructions
 
Choose a portion of protein and a portion of carbohydrates from this list to make a meal.  Add a serving of vegetables to at least two daily meals.  A portion is the size of your clenched fist or the plam of your hand.  Eat six meals each day.  Drink eight to ten glasses of water daily.  Take a tablespoon or flaxseed oil or fish oil daily to meet daily fat requirement.  Follow this plan six days per week.  Allow one free day each week to eat what you want.  Meal replacement shakes may be substituted for two meals daily.
You can cut back on carbohydrates in you evening meals if you need to, but never cut back on protein.  If you do not eat enough protein you will not gain muscle mass when working out and you will not loose weight.

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Tip:  The simplest and best food guide for weight loss and good health!