Take it Off: Food List

Lean Proteins:

Fish

Salmon, canned or fresh

Sole

Flounder

Catfish

Tilapia

Canned light Tuna (in water)

Poultry

Chicken breasts

Turkey breasts

Ground turkey, lean

Eggs (2 eggs= 1 serving)

Egg whites (4 egg whites= 1 serving)

Cleansing Vegetables:

Artichoke

Artichoke hearts

Asparagus

Bell peppers, green, orange, red and yellow

Broccoli

Brussels sprouts

Cabbage

Carrots

Cauliflower

Celery

Cucumbers

Eggplant

Garlic

Green beans

Collard greens

Kale

Leeks

Lettuce, any type

Mushrooms

Okra

Onions

Parsley

Scallions

Spinach

Tomatoes

Watercress

Low-Sugar Fruità2 servings daily

Apples

Berries, all types

Grapefruit

Oranges

Peaches

Pears

Plums

Prickly pear cactus

Prunes

Red grapes

Probiotic Foods—2 servings daily

Yogurt, any type, including Greek-style, sugar free fruit flavored; plain and low-fate (6 oz container= 1 serving)

Kefir: similar to a drinking-style yogurt; great for making smoothies (1 cup= 1 serving)

Low-fat acidophilus mile (1 cup=1 serving)

Yakult (small 50 calorie bottle)

Breakstone LiveActive cottage cheese ( ½ cup= 1 serving)

Reduced salt miso dissolved in low-fat, low-sodium broth (1 tablespoon= 1 serving)

Tempeh

Sauerkraut

Kimchi

Friendly Fats: 1 to 2 tablespoons daily

Olive Oil

Flaxseed Oil

Condiments:

Allowed in Moderation: salsa, low-carb marinara sauce, lite soy sauce, low-carb ketchup, fat-free sour cream, low-fat, low sodium broth, Truvia, sugar free jams and jellies, cooking spray, fat-free cheeses (Parmesan), fat-free salad dressing, salt, pepper, vinegar, mustard, herbs and spices.