PROTEINS (Fresh first, frozen second, canned last choice)
- Boneless, Skinless Chicken Breast
- Tuna (water packed), or White Meat Chicken (water packed)
- Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
- Shrimp
- Extra Lean Ground Beef or Ground Round (92-96%)
- Buffalo steak (lean)
- Protein Powder (lactose free)
- Egg Whites or Eggs
- Rib eye Steaks or Roast
- Top Sirloin (aka Sirloin Top Butt)
- Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
- Tofu & Tempeh
COMPLEX CARBS
- Oatmeal (Old Fashioned or Quick Oats)
- Sweet Potatoes (Yams)
- Beans (pinto, black, kidney)
- Oat Bran Cereal (watch sugar, less than 6 grams)
- Brown Rice
- Multigrain Biscuits
- Pasta (Whole Wheat, – watch serving, very dense)
- Rice (jasmine, basmati, brown)
- Potatoes (red, baking, new)
- K Flakes Cereals (no sugar!!)
- Whole Wheat Pita (Low Carb Variety )
- Carbdown Flatbread
- Corn Tortillas ( microwave to make crispy)
- Whole Wheat Tortillas
- Rice Cakes (lightly salted only)
- So'un (actually in Firbous Carbs catagories..huhuhu)
Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice)
- Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
- Broccoli
- Asparagus
- String Beans
- Black Beans
- Spinach
- Bell Peppers
- Brussels Sprouts
- Cauliflower
- Celery
- Mushrooms
- Pickles
- Cabbage
- Sprouts
- Cucumber
- Green or Red Pepper
- Onions
- Garlic
- Tomatoes
- Zucchini
- Pumpkin
- and all sorts of Malay ulam...
- Fruit
- Lemons or Limes
- Melons (not watermelon)
- Grapefruit
- Apples
- Dates
- Grapes
- Oranges
- Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
- No dried fruits, including raisins (loaded with sugar)
- Berries (rasberries & blueberries)
Healthy Fats
- Natural Style or Organic Peanut Butter,
- Olive Oil or Safflower Oil
- Nuts (peanuts, almonds)
- Flaxseed Oil
- Avocado
- Canola Flower Oil
Dairy & Eggs
- Low-fat or fat-free cottage cheese
- Eggs
- Low or Non-Fat Milk (eat dairy only occasionally)
- Non-fat yogurt (look for low sugar only)
- Sugar Free Instant SoyMilk ( 'Super' brand was the cheapest)
Condiments & Misc.
- Fat-free Mayonnaise (on occasion)
- Reduced Sodium Soy Sauce
- Reduced Sodium Teriyaki Sauce
- Balsamic Vinegar
- Balsamic or Raspberry Vinaigrette (Farm Grove)
- Steak Sauce
- Sugar-free or low-carb Ketchup
- Sugar Free Maple Syrup
- Sugar Free Jelly
- Chili Paste
- Tomato Paste (low sugar)
- Mustard (yellow or Dijon)
- Extracts (vanilla, almond, etc)
- Low Sodium fat-free beef or fat-free chicken broth
- Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
- Fat-free cooking spray
- Sugar-free applesauce for baking
Herbs & Spices
- Chili powder
- McCormick’s (all varieties)
- Cinnamon
- Allspice
- Basil
- Bay leaf
- Onion Powder
- Garlic Powder
- Dill
- Ginger
- Sage
- Rosemary
- Paprika
- Thyme
- Oregano
- Curry Powder
- Red Pepper
- Dry Mustard
- Cumin
- Saffron
- Nutmeg
- Pumpkin Pie Spice
- Black Pepper
- Dried Shrimp (quite high sodium but dont over use it!)
- Fish Sauce (quite high sodium but dont over use it!)
- Other Items to Purchase
- Organic Green Tea (Cosway is the best!)
- Chrystimum Flower Tea ( Shape - Tea No sugar)
- Organic Flax Seed
