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)

*Alfalfa sprout
*Artichokes
*Arugula
*Asparagus
*Bean sprouts
*Beets
*Bell peppers
*Bok Choy
*Broccoli
*Brussel sprouts
*Cabbage (Red or White)
*Carrots
*Cauliflower
*Celery
*Chard
*Collard greens
*Corn (Fresh), one ear or 1/2 cup
*Cucumber
*Dandelion greens
*Edamame
*Eggplant
*Endive
*Ginger
*Green Beans
*Green Peas
*Greens (Beets, collards, dandelion, kale, mustard, turnip)
*Hot peppers
*Jerusalem artichokes
*Jicama
*Kale
*Kohlrabi
*Leeks
*Lettuce (All but ICEBERG)
*Malanga
*Mushrooms
*Okra
*Olives
*Onions
*Parsley
*Parsnips^
*Pimientos
*Pumpkin^
*Radicchio
*Radishes
*Rhubarb
*Rutabaga
*Salsa
*Sauerkraut
*Scallions
*snow peas (no sugar)
*Spinach
*Squash leaves
*Stir-fry vegetables (no sauce)
*Taro root, 1/4 cup
*Tomatoes (fresh)
*Tomato juice(no salt), 1/2 cup
*Tomato paste, 2 tbsp
*Tamato Sauce, 1/2 cup
*Vegetable Juice (no salt), 1/2 cup
*Vegetable soup (low-fat),1/2 cup
*Water chestnuts
*Watercress
*Zucchini
 
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