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Proteins
 
Chicken breast, turkey breast, lean ground turkey, venison, salmon, tuna, shrimp, lean steak, lean ham, egg whites, low fat cheese, low fat cottage cheese
 
Carbohydrates
 
Baked potato, sweet potato, yam, squash, pumpkin, steamed brown rice, steamed wild rice, pasta, oatmeal, beans, corn, strawberries, melon, apple, orange, fat free yogurt, spelt bread, high fiber cereal, gluten free tortilla, gluten free bread, whole grains, quinoa
 
Vegetables
 
Broccoli, asparagus, lettuce, carrots, cauliflower, green beans, green peppers, mushrooms, spinach, tomato, peas, brussels sprouts, artichoke, cabbage, celery, zucchini, cucumber, onion
 
Vegetable Protiens
 
Tempeh, seitan, tofu, texturized vegetable protein, veggie burgers 
 
Healthy Fats
 
Avovado, sunflower seeds, pumpkin seeds, cold water fish, natural peanut butter, low fat cheese, low sodium nuts, olives and olive oil, sunflower oil, flax seed oil 
 

Instructions

 
Choose a portion of protein and a portion of carbohydrates from this list to make a meal.  Add a serving or two of vegetables to at least two daily meals. Eat a small amount of good fat daily. A portion is the size of your clenched fist or the plam of your hand.  Eat six meals each day.  Drink eight to ten glasses of water daily. Meal replacement shakes may be substituted for two meals daily.  Cut back on carbohydrates in evening meals if needed, but never cut back on protein.  You must eat enough protein to gain muscle mass when working out.  Follow this plan six days per week.  Allow one free day each week to eat what you want.