The Nutrition Guide

Foods to Enjoy 😄  

Carbohydrates:

Grains:

 Almond Flour, Bran, Coconut Flour, Quinoa, Wheat Germ, Wild Rice

Fruits: 

Apple, Apricots, Blackberries, Blueberries, Cherries,Coconut, Figs, Grapes, Grapefruit, Kiwis, Lemon, Nectarines,Oranges, Passion Fruit, Peaches, Pears, Plums,Pomegranate, Raspberries, Strawberries, Tomatoes

Vegetables:

Artichoke, Arugula, Asparagus, Bamboo Shoot,Beets, Bok Choy, Broccoli, Brussels Sprouts, Cabbages,Carrots (raw), Cauliflower, Celery, Chili Pepper, CollardGreens, Cucumber, Eggplant, Green Beans, Green Peas, Jicama, Kale, Leeks, Mushrooms, Mustard Greens, Onion,Peppers, Pickle, Plantains (green, cooked), Radishes, Rhubarb, Romaine Lettuce, Spinach, Turnip, Zucchini

Legumes:

Beans (Black, Garbanzo, Great Nothern, Kidney,Lima, Navy and Pinto), Lentils

Dairy:

Milk or Unsweetened Soy Milk

Proteins:

Meats:

95% Lean Ground Beef, Chicken Breast, Crab, Duck,Eye of Round, Flank Steak, Halibut, Herring, Lobster,Mackerel, Pork Loin, Salmon, Sardines, Shrimp, Sirloin,Tender Loin, Tilapia, Tuna,Turkey Bacon, Turkey Breast, Whole Eggs, Veal 

Dairy:

Cottage Cheese, Plain Greek Yogurt

Soy Products:

Tempeh, Tofu, TVP

Fats:

Nuts and Seeds:

Almonds, Cashews, Chia, Flax,Hazelnuts, Natural Nut Butters, Peanuts, Pecans, Pumpkin Seeds, Pine Nuts, Pistachios, Roasted Nuts (unsalted and unsweetened), Sesame Seeds, SunflowerS eeds, Walnuts 

Dairy:

Cheeses (American, Cheddar, Blue, Brie, MontereyJack, Mozzarella, Parmesan, Provolone, Swiss) 

Oils:

Avocado, Coconut oil, Fish, Flaxseed, Macadamia Nut, MCT oil, Olive 

Beverages: 

Unsweetened Almond Milk 

All Herbs & Spices:

Basil, Cinnamon, Herbal Teas, Garlic, Ginger, Oregano, Parsley,Shallot, Vanilla, Pepper, Lemon Pepper, etc.

Condiments:

Balsamic Vinegar, Dry Packets of Ranch and Taco Seasoning, Hummus, Lemon Juice, Mustard, PB2 Powder, PBFit, Salsa (no sugar added), Stevia, Unsweetened Coconut Flakes, Vinegar



Foods to Eat in Moderation* 😊 

Carbohydrates:

Grains: 

Buckwheat Groats, Bulgur Wheat, Brown Rice, Corn Tortillas, Millet, Oatmeal (steel-cut rolled oats), Barley, Couscous, Farro, Polenta, Red Rice, Rye Bread, Whole Wheat Pasta, Whole Wheat Tortillas (no hydrogenated oils) Sushi Rice, Vermicelli Rice, Whole Grain Bread

Fruits: 

Bananas (ripe), Mango,Melons (Honeydew, Cantaloupe,etc.), Papaya, Pineapple, Plantains (not green, cooked), Watermelon

Vegetables: 

Beets (cooked), Butternut Squash, Pumpkin, Spaghetti Squash, Sweet Corn, Sweet Potatoes, Water Chestnuts, Yams

Wine: 

Red Wine

Proteins: 

Meats: 

80% Lean Ground Beef, Chicken Thigh, Ham, Pork Ribs,T-bone steak, Beef Jerky

Fats: 

Nuts and Seeds: 

Chestnuts 

Dairy:

Butter (grass fed), Cream Cheese, Ghee, Heavy Whipping Cream, Sour Cream

Condiments:

Mayonnaise, Ranch Dressing (low sugar), Soy Sauce


*Foods from the Foods to Eat in Moderation list should be consumed 3-5 times/week unless your coach has modified your program for weight gain or maintenance.



Reset Meal 😎   

Carbohydrates:

Grains:

All other rice, Bagel, Biscuit,Cereals, Gnocchi, Granola, Granola Bars,Instant Oatmeal, Potato Bread, White Potatoes, White Bread, White Pasta

Fruits:

Dried Fruit, WatermelonVegetables: Rutabaga, Turnip (cooked),All other Potatoes, Cooked Carrots

Processed Foods:

Beer, Cakes, Candy Bars, Chips, Commercially-baked pastries, Condiments Containing Added Sugar,Cookies, Crackers, Doughnuts, FrenchFries, Fruit Juices, High Fructose CornSyrup, Ice Cream, Muffins, Packaged Snack Foods, Popcorn, Potato Chips, Rice Cakes, Soda Pop, Tapioca, White or Enriched Flour, White and Brown Sugar

Dairy: 

All other yogurts

Condiments:

Agave, BBQ Sauce, Coconut Sugar, Honey, Ketchup

Beverages: 

Alcoholic Beverages, Diet and Regular Soda, Juices

Proteins:

Meats: 

Bologna, Brats, Breaded Fish/chicken, Fried Meats, Pork Bacon, Sausage 

Other: 

Sugary Protein Bars

Fats: 

Processed Foods: 

Hydrogenated and Partially Hydrogenated Oils, Lard, Margarine, Microwavable/Prepackaged Meals 

Dairy: 

Coffee Creamers 

Condiments: 

Ranch Dressing

Foods from the Reset Meal list are to be eaten from during 1 meal per week.

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