Food & Supplements

Food List

Protein

• Lean Beef; Loin or Round
• Egg Whites
• Fish, including canned tuna
• Shell Fish, including Shrimp
• Boneless, skinless Chicken Breast
• Boneless, Skinless Turkey Breast
• Cottage Cheese
• Casein Protein
• Whey Protein
• Milk Protein Isolate

Starchy Carbohydrates

• Baked Potatoes
• Black Beans
• Brown Rice
• Buckwheat
• Butter Beans
• Cream of Wheat
• Ezekiel Bread
• Garbanzo Beans
• Kasha
• Kidney Beans
• Legumes
• Lentils
• Lima Beans
• Old Fashioned Rolled Oats (oat meal)
• Peas
• Pinto Beans
• Pop Corn (from seeds, not microwaved)
• Sweet Potatoes
• White Beans
• Whole Wheat Pasta (limited)
• Yams
• Apples, Berries, Grapefruit (limited)

Fibrous Carbohydrates (Veggies)

• Alfalfa Sprouts
• All Green Leafy Vegetables
• Artichokes
• Asparagus
• Broccoli
• Beans, String or Green
• Brussels Sprouts
• Cabbage
• Cauliflower
• Celery
• Collard Greens
• Cucumbers
• Eggplant
• Kale
• Mushrooms
• Onions
• Parsley
• Scallions
• Spinach
• Squash
• Turnips
• Zucchini
• (Not, or very limited: carrots, tomatoes, beets, and orange/red peppers

Condiments

• Limited ketchup (I always use taco sauce instead of ketchup)
• Limited BBQ sauce (I use tabasco sauce, McCormick BBQ flavored seasoning, and my favorite Yucatan Sunshine sauce). Again, sodium is not usually a concern. There are a ton of different spices and sauces that are fine to use. I simply try to find something with zero or almost zero carbs.
• “I Can’t Believe Its Not Butter” (spray only) is ok (just don’t over indulge).
• Artificial Sweeteners are fine; Stevia is best, my 2nd choice is Splenda.
• Coffee is fine; just be very careful which type of creamer is used.
• Of course most cooking is done using zero calorie non-stick spray (such as Pam)

Notes/Rules

• Choose an item from each of the categories above (protein, carbs, and veggies).
• Consume a minimum of 5 meals per day. It’s important to eat every 2-3 hours. Some days I’ll consume 5 meals and other days I’ll consume 7 meals ( this is because of my odd work schedule with some days that are longer and some that are shorter).
• Drink plenty of water
• Choose fresh or frozen vegetables and avoid canned vegetables (preservatives added).
• Baking, Broiling, or Grilling is good.
• Not usually concerned with sodium intake, so spice everything up so it’s delicious.
• Be prepared; You should have an idea of what your next meal is before you’re hungry.
• Meal Replacement Products (MRPs) are fine. See Supplement section (at bottom) of this page to see my MRP of choice. Note: You must consume more regular food meals than MRPs in a day. For example: If a person eats 5 meals per day he/she should limit himself 2 MRPs per day.
• Last and most important: Plan ahead! It is important to cook in volume once or twice a week. Put fresh cooked food in Tupperware and then in fridge for the next few days.