Proteins

Lean Ground Beef (90% of leaner)

Flank Steak

Sirloin Steak

Beef Filet/Tenderloin

Chicken Breast

Turkey Breast

Ground Turkey Breast

Chicken Sausages*

Eggs* (3 eggs = 1 serving)

Egg Whites (1/2 cup = 1 serving)

Fish

Shrimp

Salmon*

Pork Tenderloin

Boneless Pork Chops

Boneless Pork Loin

Bison

Cottage Cheese (low- or non-fat)

Greek Yogurt (non-fat)

Protein Powder (whey or casein)

*includes 1 serving of fat as well

Carbohydrates

Most Fruits

Rice

White Potatoes

Sweet Potatoes

Oatmeal

Quinoa

Tortilla (1 med = 1 serving)

Beans

Pumpkin

Corn

Spaghetti or Butternut Squash

Vegetables

Spinach

Broccoli

Cauliflower

Peppers

Onion

Tomato

Cucumbers

Zucchini

Yellow Squash

Asparagus

Brussel Sprouts

Green Beans

Peas

Carrots

Artichoke

Eggplant

Celery

Kale

Romaine

Cabbage

Bok Choy

Watercress

Radishes

Turnip

Parsley

Shallots

Sauerkraut

Mushrooms

Collards

Salsa

Fats

Extra Virgin Olive Oil

Coconut Oil

Nut Butters (almond, cashew, peanut)

Raw mixed nuts

Avocado

Flax meal

Butter (grass fed if possible)

Ghee

Cheeses

Pumpkin Seeds

Sunflower seeds

Chia Seeds

Substitutes

Substitute cow's milk with unsweetened almond or almond coconut blend milk
Substitute stevia for sweeteners
What about my condiments?
Condiments can be tricky. It is scary how quickly you can add fat and sugar to your meals with condiments.

Use the following liberally:

Mustard
Hot Sauce
Salsa
Apple Cider Vinegar

Use the following moderately:

Ketchup—Get a low sugar brand or brand with as few ingredients as possible
Dressings
Sauces

If there are other foods you are interesting in purchasing and keeping in the house, please run those by me or Shawn for approval.

Best Regards,

Evan and the 2 Tone Family