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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
*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

(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^
*Winter Squash (Acorn, butternut,spaghetti)^
*Yam/sweet potato (boiled, steamed, baked)^
*Yellow squash
^These foods should be limited to one servings per day


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)






*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



Fresh, frozen or canned with no added sugar or oil

(1 medium fruit or 1 cup, unless otherwise noted)

*Apricots, 4 medium
*Berries (Blueberries, strawberries, raspberries, boysenberries, blackberries), 3/4 cup
*casaba melon
*Cherries, 12 large
*Currants, 3 tbsp.
*Dates (fresh) 2
*Figs (fresh) 2
*Gooseberries, 3/4 cup
*Honeydew melon
*Kumquats, 4 medium
*Loganberries, 3/4 cup
*Lychees, 7
*Mandarin orange
*Melon Balls
*Mulberries, 3/4 cup
*Papaya, 1/2 medium
*Passion fruit
*Pineapple, 1/2 cup
*Pomegranate, 1/2 small
*Raisins, 2 tbsp.
*Sharon fruit






Fresh, Frozen or canned with no added sugar or oil (1-2 cups, unless otherwise noted)

*Alfalfa sprout
*Bean sprouts
*Bell peppers
*Bok Choy
*Brussel sprouts
*Cabbage (Red or White)
*Collard greens
*Corn (Fresh), one ear or 1/2 cup
*Dandelion greens
*Green Beans
*Green Peas
*Greens (Beets, collards, dandelion, kale, mustard, turnip)
*Hot peppers
*Jerusalem artichokes
*Lettuce (All but ICEBERG)
*snow peas (no sugar)
*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
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