Grocery List
Protein & Dairy
Portion Size:
Women:3-4 oz./Men:4-6oz.
(unless otherwise noted)
*Canned tuna, salmon, or sardines
(packed in water)
*Chicken, turkey, or hen (without skin)
*Eggs or egg whites
*Fresh fish (Salmon, Tuna, Sardines, Flounder, Snapper, Trout,etc.)
*Lean Veal
Red Meat (Limited to one to two servings per week): (Beef, Pork, Lamb. Buffalo, or Venison)
*Seafood (Shrimp, Scallops, Clams, Lobster, Calamari, Squid, Octopus, Mussels, Etc. )
*Almond Milk
*Tempeh
*Tofu (firm or soft)
*TVP (texturized vegetable protein)
*Veggie or garden burgers (Low or nonfat)
*Nonfat Cheese
(cottage, hard or semi-soft, ricotta)
*Nonfat sour cream (tbsp)
Nonfat yogurt 6-8oz (plain)
Low G.I. Starches
PortionSize
(1 serving, unless otherwise noted)
*Baked Beans (No sugar added), 1/2 cup ^
*Beans (Red, Black, Garbanzo, Lima, Mung, Pinto, Black-eyed, Soy, Fat-free re fried), 1/2 cup^
*Lentils^
*Winter Squash (Acorn, butternut,spaghetti)^
*Yam/sweet potato (boiled, steamed, baked)^
*Yellow squash
^These foods should be limited to one servings per day
Grains
Portion Size
(serving size is 1/2 cup, unless otherwise noted)
*Barley (pearled or hulled)^
*Buckwheat (kasha, groats)^
*Bulgar wheat ^
*Cornmeal, polenta ^
*Rice (authentic basmati or brown)
^
*Rye^
*Couscous^
*Bean Thread (Chinese noodles)^
*Egg noodles^
*Pasta (Whole grain, protein enriched)^
*Buckwheat (or other whole grain) noodles^
*All bran cereal^
*Bran buds cereal^
*Cream of Wheat
Fruit
Fresh, frozen or canned with no added sugar or oil
(1 medium fruit or 1 cup, unless otherwise noted)
*Apple
*Apricots, 4 medium
*Banana
*Berries (Blueberries, strawberries, raspberries, boysenberries, blackberries), 3/4 cup
*cantaloupe
*casaba melon
*Cherries, 12 large
*Currants, 3 tbsp.
*Dates (fresh) 2
*Figs (fresh) 2
*Gooseberries, 3/4 cup
*Grapefruit
*Grape
*Guava
*Honeydew melon
*Jackfruit
*Kiwifruit
*Kumquats, 4 medium
*Lemon
*Lime
*Loganberries, 3/4 cup
*Loquats
*Lychees, 7
*Mandarin orange
*Melon Balls
*Mulberries, 3/4 cup
*Nectarine
*Orange
*Papaya, 1/2 medium
*Passion fruit
*Peach
*Pear
*Pineapple, 1/2 cup
*Plum
*Pomegranate, 1/2 small
*Raisins, 2 tbsp.
*Sharon fruit
*Starfruit
*Tangelo
*Tangerine
Vegetables
Fresh, Frozen or canned with no added sugar or oil (1-2 cups, unless otherwise noted)