Proteins (PALM)
  • Chicken breast
  • Turkey breast
  • Ground turkey breast
  • Lean ground turkey
  • Swordfish
  • Haddock Salmon
  • Tuna
  • Crab
  • Lobster
  • Shrimp
  • Top round steak
  • Top sirloin steak
  • Lean ground beef
  • Buffalo
  • Lean ham
  • Eggs
  • Egg whites or substitutes
  • Trout
  • Low-fat cottage cheese
  • Low-fat string cheese
  • Wild-game meat
  • Turkey
  • Bacon
  • Greek
  • Yogurt
  • Protein
  • Powder
Veggies (fist)
  • Broccoli
  • Asparagus
  • Lettuce
  • Carrots
  • Cauliflower
  • Green beans
  • Green peppers
  • Mushrooms
  • Spinach
  • Tomato
  • Peas
  • Brussels sprouts
  • Artichoke
  • Cabbage
  • Celery
  • Zucchini
  • Cucumber
  • Onion
  • Squash
  • Eggplant
Carbs (cupped hand)
  • Potato
  • Sweet potato
  • Pumpkin
  • Steamed brown rice
  • Steamed wild rice
  • Lentils
  • Couscous
  • Kashi
  • Bulgur
  • Whole-wheat pasta
  • Oatmeal
  • Barley
  • Beans (black, kidney)
  • Corn
  • Strawberries
  • Blueberries, Blackberries, etc.
  • Melon
  • Apple
  • Orange
  • Banana
  • ANY fruit
  • Fat-free milk
  • Whole-wheat bread
  • High-fiber cereal
  • Whole-wheat tortilla
  • Whole-wheat pita bread
  • Whole grain
Fats (thumb tip or 1tbsp)
  • Avocado
  • Sunflower seeds
  • Pumpkin Seeds
  • Cold-water fish
  • Natural peanut butter
  • Low-fat
  • Cheese
  • Peanuts
  • Olives and olive oil
  • Safflower Oil
  • Canola oil
  • Sunflower oil
  • Flax seed oil
  • Almonds
Seasonings – use Mrs. Dash seasonings and/or any low-sodium seasonings. Garlic, seasoning blends, steak seasoning, fresh herbs are all great to use. Also low sodium tomato sauce to make homemade spaghetti sauce is ok. Be very mindful that ketchup, BBQ sauce, etc has a lot of sugars and will stall your weight loss and goals. Mustard, light olive oil mayo (for tuna fish), low sodium soy sauce, and picante are all great to use.