Use the list below as a shopping guide and as an informational tool to know what foods fall into what category. 

Proteins (Lean-L, Higher Fat-HF)

Egg Whites (L)
Whey Protein Powder (L)
Turkey Brest - ground or sliced (L)
Extra Lean Ground Beef (96/4 or 98/2) (L)
Lean cuts of beef (Inside Round, Sirloin) (L)
Sushi grade or canned tuna (L)
Fat Free Cheese (L)
Fat Free Cottage Cheese (L)
Fat Free Greek Yogurt (L)
Shrimp (L)
Calamari (L)
White Fish (L)
Chicken Thighs (HF)
Ground Beef 90/10, 80/20 (HF)
Chicken Wings (HF)
Salmon (HF)

High Volume Carbs (Ones you can eat a lot of because they have less grams of carbs per serving)

Greens and lettuce
Asparagus
Zucchini
Summer Squash
Cauliflower
Green Beans
Peppers
Mushrooms
Tomatos
Spaghetti Squash
Strawberries
Melon
Kiwi
Rice Cakes

High/Moderate Carbs (They have a higher amount of carbs per serving)

Tropical Fruit (Mango, Papaya)
Dried Fruit
Bananas
Flavored Yogurts
Sweet/White Potato
RIce
Oatmeal (Gluten Free)
Corn
Tortillas
English Muffins/Bread (Gluten Free)
Cereal
Pasta

Extras and Condiments

Mustards (Dijon, Stone Ground, Yellow)
Cooking Spray
Spices (Garlic Powder, Onion Powder, Salt, Pepper, Italian Seasoning, Lemon Pepper)
Hot Sauces (without added sugars)

Nutrition Disclaimer