Food lists

Lean Protein Sources:

lean ground beef

chicken breast
fish (tuna, salmon, trout, tilapia, pretty much any fish is good)
Deli meat (turkey is best)
Peanut Butter (all natural)
albacore tuna w/fat free mayo or miracle whip
pork – tenderloin or chops
eggs
beans
beef tenderloin
chick peas
fat free plain yogurt
low-fat cottage cheese
pork tenderloin
tofu

Carbs:
Oatmeal
Steel cut oats
High Fiber cereal (low/no sugar – use fresh fruit for flavor)
Whole grain breads and pasta
whole grain or whole wheat English muffins
Brown rice
Potatoes (sweet or regular)
Yam
Parsnips
Squash
Beets
Quinoa
hummus

Veggies:
asparagus
kale
broccoli
green beans
brussels sprouts
radish
spinach
cabbage
peppers
zucchini

Fruit
bananas
tomatoes
berries
oranges
apples
lemons
limes
kiwi
grapefruit

Fat
olive oil
olives
coconut oil
avocados
flax seed
almond butter
skim milk
coconut milk
almond milk
raw nuts (these are a great source of protein as well as the healthy fats your body
needs – just don’t overdo it! Nuts are also very high in calories, so when you do
eat them, limit yourself to just one small handful)

** Now that you have a list of different food groups to use as a reference, I want to
break it down a little further, so hopefully it will be a little simpler for you to pick
out your meals and snacks each day. You should eat lean protein at every meal (5
servings). You should have 2-4 servings of starchy complex carbs, 4-6 servings of
fresh produce (mostly leafy greens!), and 2-3 servings of healthy fats.
- Use your hands to measure portion sizes if you’re not sure. A portion of
protein should be about the size of the palm of your hand. A portion of
healthy fats is one small handful of nuts or one-two tablespoons of oil. A
portion of starchy complex carbs (that is, carbs from whole grains, like the
ones listed below) should fit into one cupped hand. A portion of carbs from
fruits and veggies should be about what fits into both your hands cupped.
(like this)
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Lean Protein Starchy Complex Carbs

Beans of all kinds Brown rice

Beef tenderloin Buckwheat

Canned salmon Cream of wheat

Canned tuna Millet

Chicken breast Oatmeal

Bison Quinoa

Chickpeas Wheat germ

Eggs Whole-grain pasta

Fat-free plain yogurt Bananas

Fresh fish Carrots

Kefir Chickpeas

Lean ground turkey Beans

Lentils Sweet potatoes

Low-fat cottage cheese Potatoes

Natural nut butters (peanut, almond, cashew, etc) Radishes

Pork tenderloin Split peas

Tempeh Lentils

Tofu Yams

Unsalted raw nuts and seeds

Eating healthy does take a little extra thought and planning in the beginning, but
you get used to it quickly. Remember, this is not an exact science. It’s not going to
hurt anything if you don’t get everything exactly right. Here is what a typical day
of meals looks like for me:
Breakfast:
Egg whites with a pinch of shredded mozzarella & a bowl of oatmeal with chia
seeds, strawberries, and a little vanilla protein powder for sweetener.
Snack:
Sliced turkey breast, a piece of string cheese, & a small handful of almonds
Lunch:
Chicken breast with green beans and brown rice (Use some fresh salsa or hot
sauce for flavor)
Snack:
Shakology shake with a little fruit and a Tbsp of peanut butter (weight watchers
50 calorie is good) -or- one full hard-boiled egg plus another egg white and celery
with peanut butter.
Supper:
Meatloaf, a small baked potato with cottage cheese, and a salad with slivered
almonds, a few craisins, and some olive oil and balsamic vinegar for dressing –
another dressing I like to use a lot is 2 tsp mustard, 1 tsp honey, 1 Tbsp lemon
juice (makes one serving)

Recipes and meal ideas: Please keep in mind that these are only
suggestions. You may use these or find or create your own! I got these recipes
from Pinterest, and Tosca Reno’s Eat Clean diet cook book.

Breakfast choices:

1 cup plain Greek yogurt w-granola and almonds

Egg Whites & Oatmeal - I usually use 3 to 4 eggs depending on how

hungry I am and keep the yolk of one egg… mix those together with a little
mozzarella cheese and scramble them. While those are cooking, I make a bowl
(1/3 cup) of old fashioned oats and then put 1 Tbsp of either ground flax seed or
chia seeds plus a little vanilla protein powder and chopped strawberries for
flavor. **a piece of wheat toast would be fine too if you don’t like oatmeal…. Just
avoid butter or margarine… I usually use sugar free strawberry jelly or a little
peanut butter.

Protein shake – I use Shakeology. It is literally the best protein shake/meal

replacement available. There are a lot of options out there but truly none that I
know of that have anywhere near the nutrients of these shakes. If you choose to
buy other protein powder to use for protein shakes, keep in mind that a vast
majority of protein powders out there have some pretty nasty ingredients that can
actually cause weight gain (just do your research before you choose to buy it).
Also, most of them are not meant for meal replacement, so you will need to make
sure you are getting enough complex carbs and healthy fats in addition to the
protein shake you make.

Egg white omelet w/veggies of your choice

Cereal – high protein, low or no sugar (if I have cereal, it’s the Kashi Go Lean
stuff… can’t remember the name of the stuff I get, but it’s basically the one with
the highest amount of protein… I also slice up strawberries and put them in the
cereal for some flavor)

Power Pancakes
2 1/2 C dry rolled oats
6 egg whites
1 C low fat milk
1 Tbsp ground flaxseed (you can omit this if you don’t have any)
1 Tbsp safflower oil (I use grapeseed oil because that’s what I have on hand right
now)
1 tsp baking powder
1 tsp vanilla
1 tsp cinnamon

Mix all ingredients in a food processor or blender (it should come out pretty
smooth when you're done). Spray griddle or skillet with non-stick cooking spray
and cook pancakes over medium heat. Wait until they are dry and bubbly on the
edges and then brown the other side.

Protein Pancakes
1 cup egg whites
½ cup oatmeal
½ banana
Cinnamon

Mix in blender, then cook like you would any other pancakes. (Freeze leftovers
for quick, easy breakfast later)

Whole grain toast with peanut butter & small apple

1 whole grain English muffin w-1 tbsp peanut butter

Lunch choices:
Turkey wrap
Sliced cucumber into small pieces, and stir into laughing cow cheese. Spread on
whole wheat tortilla and layer with turkey slices

Avocado Chicken Salad (can also do this with eggs instead

of chicken)
chicken, cooked and shredded
avocado
mayo, just a little
lime juice to taste
salt/pepper to taste

Taco Salad
Taco meat
Lettuce or shredded cabbage (I like to use cabbage… it doesn’t get soggy)
Sliced jalapeno’s chopped into small pieces
Salsa (I like black bean and corn – has a much better flavor than your average
salsa)
Shredded cheese
2-3 chopped olives

Juevos Rancheros:
Two eggs topped with pinto beans, sliced jalapenos, roasted corn and black bean
salsa, & avocado.
Tuna Sandwich
Mix tuna with plain greek yogurt. Eat with one slice of whole wheat bread (I use
12-grain)

Grilled Chicken
Grilled chicken breast with ½ sweet potato, green beans - or – grilled chicken
over a bed of spinach with radishes, cucumbers, and a dash of balsamic vinegar

Dinner choices:
Baked Chicken
Mix Greek Yogurt (1/2 c) and parmesan cheese (1/4 c). Spread over chicken
breast in a baking dish, bake at 425 degrees for 20-30 minutes. Have this with a
half a sweet potato and steamed broccoli.

Cheesy Chicken and Rice Bake

Ingredients

 2 whole Boneless, Skinless Chicken Breasts

 4 cups Cooked Brown Rice
 ¾ cups Frozen Corn
 15 ounces, fluid Can Black Beans, Drained And Rinsed
 1 cup Plain Greek Yogurt
 4 ounces, fluid Can Green Chilis (I used diced jalapeños for some spice)
 ½ cups Salsa
 1 cup Low-fat Cheddar Cheese, Plus More For Topping
 2 Tablespoons Fresh Cilantro For Garnish

Directions
Preheat oven to 350F. In a large bowl, combine all ingredients except for cilantro
and mix thoroughly to combine. Make sure the yogurt and cheese are stirred in
throughout the entire bowl. Season with salt and pepper if desired. Transfer to an
oven-safe dish and top with extra cheese if you would like. Bake for 20-25
minutes, or until heated through. Garnish with chopped cilantro.

To make this process easier, I always have cooked chicken on hand, and use
Uncle Ben’s Ready Rice. If you have those two things, this can be throw together
in a matter of minutes! It can also easily be made ahead of time and reheated.

Meatloaf
1.5 lbs hamburger
1 egg
¾ C oatmeal
Diced onion and pepper (equivalent to 1 large onion – I always use red and green
peppers… yellow and orange are really good in this too)
1 Tbsp Worchestershire

Directions
Saute onion & peppers in a little olive oil and garlic. Combine beef, egg, onion,
milk, oats, & Worchestershire. Place in greased 5x9 inch loaf pan and bake for an
hour.
- I always do it this way with no sauce on the top and then put salsa on it
when I eat it…. I’ve never been a big meatloaf fan, but this is pretty
flavorful for meatloaf, and it makes a great healthy meal.

Baked Chicken Fajitas:

(Serves 4-6)
Ingredients:
1 pound boneless, skinless chicken breasts, cut into strips
1 (15 ounce) can diced tomatoes
1 (4 ounce) can diced green chilies
1 medium onion, sliced
1 large bell pepper, seeded and sliced
2 Tablespoon vegetable oil
2 teaspoons chili powder
2 teaspoons cumin
1/2 teaspoon garlic powder
1/2 teaspoon dried oregano
1/4 teaspoon salt
whole wheat tortillas

Directions:
Preheat the oven to 400 degrees. Grease a 13×9 baking dish. Mix together
chicken, tomatoes, chilies, peppers, and onions in the dish. In a small bowl
combine the oil and spices. Drizzle the spice mixture over the chicken and toss to
coat. Bake uncovered for 20-25 minutes or until chicken is cooked through and
the vegetables are tender. Serve with warmed tortillas. – Rather than tortillas, I
usually use a little brown rice

Chicken Nuggets

Ingredients

• 3 boneless, skinless chicken breasts weighing about 6 oz / 170 g each

• 1/4 cup / 60 ml oat bran
• 1/4 cup / 60 ml wheat germ
• 1 Tbsp / 15 ml coarsely ground flaxseed
• 1/4 cup / 60 ml coarsely ground almonds
• 1/2 tsp / 2 1/2 ml sea salt
• 1/2 tsp / 2 1/2 ml white pepper
• Pinch garlic powder
• 1/2 cup / 120 ml water or low-sodium chicken broth
• 1 large egg white, lightly beaten

Directions
1. Preheat oven to 400°F / 232°C. Prepare baking sheet by lining with
parchment paper or coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set
aside.
3. Next, combine all dry ingredients in a large container with a tightly fitting
lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the
water/egg-white mixture. Then dip each piece in the coating mixture.
Make sure each piece is well coated.

Place on the baking sheet. When all of your chicken has been coated and your
baking sheet is full, place in the oven and bake for 10-15 minutes or until golden.
Honey-mustard sauce

• 1.5 tsp / 7 ml honey

• 1 Tbsp / 15 ml Dijon mustard

Sides:
Zucchini Boats
Cut a zucchini in half lengthwise and trim a little off the bottom so it sits in a
baking dish
Scoop out the center where the seeds are with a spoon
Brush the surface with a mixture of crushed garlic, olive oil, salt and pepper
Arrange halved grape tomatoes into the grooves, sprinkle with bread crumbs and
bake in a 350 degree oven for about 30 minutes
Remove and place shredded mozzarella in between the tomatoes, place them
back in, but now under the broiler til golden and bubbling
Remove and drizzle with olive oil and a sprinkling of grated parmesan

Baked tomatoes & parmesan (or mozzarella)

On baking sheet place 2 sliced medium tomatoes, 1/3 cup freshly grated
Parmesan, fresh oregano, salt, pepper, Drizzle olive oil over top. Bake 450 F for
10 to 15 min.

Coconut-Lime Rice
I don’t really have a recipe for this, but it’s pretty easy to play with…ingredients
are exactly what you’d think – lime, coconut, and brown rice. Just mix it in until
you get to a flavor you like.

Snacks:
- Sliced turkey breast, 1 piece of string cheese (the 50-calorie kind) and
some veggies (this is a pretty standard snack for me just because it’s easy,
and I always have this stuff around)
- Celery and Peanut butter & small handful of almonds
- 1 pear and some sliced turkey breast
- Small protein bar (I always have some homemade ones on hand – I
usually make a batch and keep some in the freezer)
- Medium apple with peanut butter
- Low-fat cottage cheese with a few whole-wheat crackers
- Hard-boiled egg whites, sliced tomatoes, half a pear
- Water-packed canned tuna, celery sticks, ½ apple
- Turkey breast, cherry tomatoes
- Non-fat plain yogurt with strawberries

Here is my protein bar recipe:

3 Cups Old Fashioned oats
1 Cup Honey
2 & ¼ C Protein powder
2 Cups Peanut butter

Mix together and put in 9x13 inch cake pan. Cut into about 2 inch squares.
 A little bit goes a long way with these. They are tasty and have pretty clean
ingredients, but because of the honey, use them more as a treat or
something for you to grab if you’re really crunched for time. Don’t plan to
eat them every day if you are trying to lose weight.