Master Food List

This list should be used to make the best choices from each food category. You may substitute freely within each category any time you need a change of pace. For instance, if your diet calls for a 6 oz. sweet potato and you just can’t eat one more sweet potato, you may substitute a cup of black beans. If you’re tired of having an apple with meal #2, eat 4 or 5 strawberries. This is your personal food guide.

PROTEIN

Beef:

  • Ground beef (90% or leaner)
  • Filet
  • Sirloin steak
  • Flat iron steak
  • Round and flank
  • Beef Jerky

Dairy:

  • Whole Eggs
  • Egg whites
  • Liquid Egg whites
  • Cottage Cheese

Chicken &Turkey:

  • Boneless, skinless chicken breast (fresh or frozen)
  • Chicken breast tenderloins
  • Ground white chicken breast
  • Rotisserie or baked whole chickens (breast meat only,skin removed
  • Turkey breast
  • Ground turkey breast (90% lean or leaner)

Seafood:

  • Tuna (canned,packets,or fresh)
  • Salmon (canned,packets,or fresh)
  • Packets or canned tuna and/or salmon make eating protein a cinch.
  • Cod
  • Tilapia
  • Red Snapper
  • Halibut
  • Shrimp
  • Crab

In a pinch for time? Substitute:

  • 1 scoop Ultimate Muscle Protein for 1 egg + 3 egg whites
  • 1 scoop Ultimate Muscle Protein for 3oz chicken or turkey
  • 2 scoops Provosyn for 3oz beef
  • 2 scoops Mass Maker Ultra for 2 eggs,4 egg whites,and 1 cup oatmeal

NON-STARCHY VEGETABLES

  • Asparagus
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Cucumbers
  • Green beans
  • Lettuce (all varieties)
  • Mushrooms
  • Onions
  • Peppers (all varieties)
  • Spinach
  • Sprouts
  • Squash (summer variety)
  • Tomato

FRUITS

  • Apples
  • Bananas (limited)
  • Blueberries
  • Cantaloupe
  • Cherries
  • Grapefruit
  • Oranges
  • Peaches
  • Pears
  • Pineapple
  • Plums
  • Raspberries
  • Strawberries

STARCHY CARBOHYDRATES

  • Beans (black,lima,kidney)
  • Brown rice
  • Cream of rice
  • Oatmeal
  • Quinoa
  • Red potatoes
  • Sweet potatoes or yams
  • White potatoes

FATS

  • Nut butter (almond,cashew,etc.)
  • Peanut butter
  • Heavy whipping cream
  • Olive oil
  • Flaxseed oil
  • Coconut oil
  • Paul Newman’s oil &vinegar dressing
  • Nuts (Almonds,Walnuts,Macadamias,etc.)

FREE FOODS

  • Hot Sauce,chilies,spices
  • Cucumber
  • Dry seasonings
  • Garlic
  • Lettuce
  • Lime juice
  • Mushrooms
  • Mustard
  • Onions
  • Pepper
  • Salt
  • Scallions
  • Sugar-free gum
  • Sugar-free Jell-O
  • Vinegar,lemon juice

FREE BEVERAGES

  • Water
  • Tea
  • Coffee
  • Diet sodas
  • Sparkling water
  • Flavor additives such as Crystal Light or any sugar free drink mix