Healthy Veggie, Fruit, Protein, Bulk Food List

Vegetables:

• Alfalfa sprouts

• Artichokes

• Arugula

• Asparagus

• Bean sprouts

• Beets

• Bell peppers

• Bok choy

• Broccoli

• Brussels sprouts

• Cabbage (red or white)

• Carrots

• Cauliflower

• Celery

• Chard

• Chick peas

• Collard greens

• Cucumber

• Dandelion greens

• Eggplant

• Endive

• Ginger

• Green beans

• Green peas

• Greens (beet, turnip)

• Hot peppers

• Jicama

• Kale

• Kohlrabi

• Leeks

• Lettuce (any)

• Malanga

• Mushrooms

• Okra

• Olives

• Onions

• Parsley

• Pimientos

• Radicchio

• Radishes

• Rhubarb

• Rutabaga

• Salsa

• Sauerkraut

• Scallions

• Snow peas

• Spinach

• Squash leaves 

• Stir-fry vegetables 

• Taro root

• Tomatoes 

• Water chestnuts

• Watercress

• Zucchini

Fruits:

• Apple

• Apricots,

• Banana

• Berries (blueberries,  strawberries, 

  raspberries,  boysenberries,  blackberries),

• Cantaloupe

• Casaba melon

• Cherries

• Currants

• Dates (fresh 2)

• Figs (fresh 2)

• Gooseberries

• Grapefruit

• Grapes

• Guava

• Honeydew melon

• Jackfruit

• Kiwifruit

• Kumquats

• Lemon

• Lime

• Loganberries

• Loquats

• Lychees

• Mandarin orange

• Melon balls

• Mulberries

• Nectarine

• Orange

• Papaya

• Passion fruit

• Peach

• Pear

• Pineapple

• Plum

• Pomegranate

• Raisins

• Sharon fruit

• Starfruit

• Tangelo

• Tangerine

Healthy Fats: Avocados, Avocado oil, olive oil, coconut oil, grapeseed oil

Protein: chicken, turkey, eggs, fresh fish (salmon, tuna, flounder, snapper, trout, etc.), tofu, shellfish*, lean veal

Bulk Foods: almonds, almond butter, brown rice, cashews, chia seeds, coconut flakes, dried beans, dried fruit, ground flaxseed, hemp hearts, lentils, peanut butter, pumpkins seeds, quinoa, rolled oats, walnuts

Simple Ways to Track Daily Calories:

• Download the “My Fitness Pal” app from Apple or Google Store and create a free account.

        *Enter food consumption daily to easily track your calories.

• Online Calorie Calculator Based on Age, Height, Weight, Activity Level:

       https://www.calculator.net

      • Click on Calorie Calculator

      • Enter age, gender, height, weight, activity level (moderate 4-5 times/wk)

      • Click Calculate

      • Results:

      *Give you the amount of calories to maintain current weight, target mild weight loss- 0.5 lb/wk, target weight loss- 1lb/wk, or to target extreme weight loss- 2 lbs/wk

Tips to Remember:

 •  Do not focus on the scale, focus on “being” and “feeling” healthy.

 •  The 2000-2500 cal diet for women is a general standard that does not apply to all body types, therefore rock those curves sis!

 •  You must be at a calorie deficit in order to lose weight. General rule of thumb is a minimum of 400-500 calorie deficit in order to lose weight (approx 1lb/wk) based on a 4-5 day workout week.

 • Healthy weight loss is 1-2 lbs per week, definitely no more than 3 lbs per week, otherwise you risk gaining the weight back much faster when trying to lose 10 lbs in 7-10 days….JUST DON’T DO IT!!!!

• Skinny tea??? Don’t believe the hype! It’s a marketing tactic! Stick to your natural teas we discussed to aid in digestion and reduce bloating.