Approved Foods

JediSwan

I wanted to share a list of approved foods to help you in your journey. We all need options.

Healthy Fats Healthy Fats Each serving = 120 calories

Healthy Fats 3 oz Avocado
Healthy Fats 4 oz Olives
Healthy Fats 1 tbsp Canola Oil
Healthy Fats 1 tbsp Flexseed Oil
Healthy Fats 1 tbsp Olive Oil

Carbs Each serving = 200 calories
Carbs 1 bagel, whole wheat
Carbs 1 cup baked beans
Carbs 1 cup beans (kidney, black)
Carbs One 2.5 oz bran muffin
Carbs 2 slices whole wheat, rye, pumpernickel
Carbs 1 cup Cereal, whole grain
Carbs 1 cup Couscous
Carbs 12 crackers
Carbs 2 English muffins, whole wheat
Carbs 1 cup Hummus
Carbs 1 cup Lentils
Carbs 1 cup Oatmeal
Carbs 3 whole wheat or oat pancakes
Carbs 1 cup whole wheat pasta or noodles
Carbs 1 whole wheat pita
Carbs 1 med. potato
Carbs 1 cup Quinoa
Carbs 1 cup Refried beans, low fat
Carbs 1 cup Wild or brown rice
Carbs 1 med. sweet potato
Carbs 3 corn tortillas
Carbs 1 lrg whole wheat tortilla
Carbs 3 whole wheat waffles
Carbs 1 cup wheat berries

Vegetables each serving = 50 calories

Vegetables 1 cup ckd, 2 leafy Asparagus
Vegetables 1 cup ckd, 2 leafy Beets
Vegetables 1 cup ckd, 2 leafy Bok choy
Vegetables 1 cup ckd, 2 leafy Broccoli
Vegetables 1 cup ckd, 2 leafy Brussels Sprouts
Vegetables 1 cup ckd, 2 leafy Cabbage
Vegetables 1 cup ckd, 2 leafy Carrots
Vegetables 1 cup ckd, 2 leafy Cauliflower
Vegetables 1 cup ckd, 2 leafy Celery
Vegetables 1 cup ckd, 2 leafy Collard greens
Vegetables 1 cup ckd, 2 leafy Cucumber
Vegetables 1 cup ckd, 2 leafy Eggplant
Vegetables 1 cup ckd, 2 leafy Kale
Vegetables 1 cup ckd, 2 leafy Lettuce
Vegetables 1 cup ckd, 2 leafy Mariana Sauce
Vegetables 1 cup ckd, 2 leafy Mushrooms
Vegetables 1 cup ckd, 2 leafy Peas
Vegetables 1 cup ckd, 2 leafy Peppers
Vegetables 1 cup ckd, 2 leafy Spinach
Vegetables 1 cup ckd, 2 leafy Sprouts
Vegetables 1 cup ckd, 2 leafy Squash
Vegetables 1 cup ckd, 2 leafy String beans
Vegetables 1 cup ckd, 2 leafy Tomatoes
Vegetables 1 cup V8 juice, low sodium
Vegetables 1 cup Vegetable soup

Proteins Proteins Each serving = 100 calories

Proteins 3 oz Skinless chicken breast
Proteins 3 oz Skinless turkey breast
Proteins 6 egg whites
Proteins 3 oz Fish and Shellfish
Proteins 3 oz Ham slices, fat-free
Proteins 3 oz Pork Tenderloin
Proteins 1/3 cup Protein Powder
Proteins 3 oz Red Meat (top sirloin, flank steak)
Proteins 3 oz Red Meat, lean
Proteins 3 oz Tuna
Proteins 2 slices Turkey Bacon
Proteins 1 Veggie Burger
Proteins 1 Veggie Dog

Dairy Dairy Each serving = 120 calories

Dairy 1 oz Low fat cheese (1% or skim)
Dairy 1 cup Cottage cheese (1%)
Dairy 1 oz Feta cheese
Dairy 1 oz Goat Cheese
Dairy 1-1.5 oz Mozzarella, part-skim
Dairy 1 oz Parmesan cheese
Dairy 8 oz Skim milk
Dairy 8 oz Greek Yogurt

Fruits Fruit Each Serving = 100 calories

Fruits 1 Apple
Fruits 1 cup Apricots
Fruits 1 Banana
Fruits 1/4 med Cantaloupe
Fruits 1 cup Cherries
Fruits 1 oz Dried Fruit
Fruits 6 oz Fresh squeezed juice
Fruits 1 med Grape fruit
Fruits 1 cup Grapes
Fruits 1 cup Kiwi
Fruits 1/2 med Mango
Fruits 1 med Nectarine
Fruits 1 lrg Orange
Fruits 1/2 med Papaya
Fruits 1 med Peach
Fruits 1 med Pear
Fruits 1 cup Raspberries, blueberries, blackberries
Fruits 2 cups Strawberries
Fruits 1 med Tangerines
Fruits 1 cup Watermelon

Snacks Snacks serving = 100 calories

Snacks 1 oz Cheese, low-fat
Snacks 6 oz cottage cheese
Snacks 1 oz dried fruit
Snacks 1 1 frozen fruit bar
Snacks 8 oz fruit sorbet
Snacks 12 mini rice cakes
Snacks 4 oz nonfat frozen yogurt
Snacks 1 half Protein bar
Snacks 1 tbsp Peanut butter celery sticks
Snacks 1 - 1.5 oz String cheese
Snacks 1 oz Turkey jerky
Snacks 8 oz Yogurt, nonfat plain
Snacks 1 TBSP Natural peanut butter

Snacks (dbl) Snacks (dbl) serving = 200 calories
Snacks (dbl) 12 oz cottage cheese
Snacks (dbl) 1 oz nuts (almonds, cashews, pecans, pistachios)
Snacks (dbl) 12-16oz Recovery drink
Snacks (dbl) 1 Protein bar
Snacks (dbl) 3 oz String cheese
Snacks (dbl) 2 oz Turkey Jerky
Snacks (dbl) 2 TBSP natural peanut butter

Condiments condiments each serving = 50 calories

Condiments 2 tbsp BBQ, low-fat sauces and marinades, fat-free dressings, mustard, honey, pure fruit jams