Food List

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FOOD LIST
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PROTEINS
• Biltong (pref.Venison) • Canadian Salmon • Crab • Egg whites or substitutes • Whole eggs (max 5 a week) • Haddock • Kingklip • Lean ground beef • Lean ham • Lean ground chicken • Lean ground beaf • Lean pork • Lobster • Low-fat cheese (eg. Mozzarella, Edam, Ricotta, Feta) • Low-fat or fat-free cottage cheese • Ostrich Fillet • Salmon • Shrimp • Skinless chicken breast • Skinless turkey breast • Shrimp • Top round steak • Top sirloin steak • Trout • Tuna • Wild-game meat
CARBOHYDRATES
• All bran flakes • Apple • Baked potato • Barley • Basmati rice • Beans • Corn • Fat-free yogurt • Fruit (not too ripe) • High-fiber cereal • Oatmeal • Parboiled white rice • Provita • Pasta (durum wheat alternatives) • Pumpkin • Rye bread • Seed loaf • Sweet potato • Squash • Steamed brown rice • Steamed wild rice • Strawberries • Spinach pasta • Whole-wheat bread • Whole-wheat pita • Whole-wheat Tortilla • Whole grains
SPICES
• Basil • Cayenne pepper • Cilantro • Cinnamon • Cumin • Curry • Garlic • Nutmeg • Oregano • Parsley • Paprika • Turmeric • Vanilla
VEGETABLES
• Asparagus • Artichoke • Broccoli • Brussels sprouts • Cucumber • Carrots • Cauliflower • Cabbage • Celery • Fennel • Green beans • Green peppers • Lettuce • Mushrooms • Onion • Peas • Pumpkin/ Squash (small servings) • Spinach • Tomato • Zucchini
VEGETARIAN PROTEINS
• Dried beans eg. lentils, butter beans, kidney beans - 3x per week (also high in carbs) • Soy foods • Tofu • Texturized vegetable protein • Veggie burgers
FATS
• Avocado • Butter fish (also high in protein) • Canola oil • Flax seed oil • Low-sodium nuts (also high in protein) • Margarine (low in Trans-fats eg. canola) • Natural peanut butter (also high in protein) • Olives and olive oil • Pumpkin seeds • Safflower oil • Sunflower oil • Sunflower seeds
FATS TO AVOID
• Butter • Chocolate • Fried foods • Full cream mayonnaise or salad dressings • Full cream dairy products

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