Ideal Daily Food List

BELIEVE IN YOURSELF...Food is 60-70% of getting healthy

Buy everything on this list and have it at home and each day it will be easy to eat healthy. You choose what you're going to eat at each meal.

TAKE THE GUESS WORK OUT OF EATING HEALTHY.

IDEAL BREAKFAST FOODS:

-Eggs 1. scrambled 2. omelet 3.over easy, sunny side up, poached
*Minus the egg yokes for fat reduction; add lean breakast sausage, cooked potato squares, and low-fat cheese to scrambled eggs (you can cut up a potato into mini squares and cook them in the microwave for the eggs)

-Plain oatmeal

-Oat Bran Muffin

-Whole Wheat or very low grain Toast

-Very lean breakfast sausage or bacon

-Turkey or Ham slices

-Low sugar (less than 5 grams) fat-free yogurt

-Low fat cottage cheese

-Chicken breast or un-breaded chicken strips

Liquids: skim or 1% milk, low in sugar protein shakes, soy milk, 20 ozs of water

IDEAL MID-MORNING SNACK:

-Tuna Fish sandwich

-Egg sandwich

-Apple or banana (do not eat these with any other foods)

-Protein bar (low in sugars or carbs)

-Protein shakes (low in sugar)

Liquids: 20 ozs of water

IDEAL LUNCH FOODS:

-Chicken, lean hamburger, pork chops, fish, tuna, seafood

-Baked potato (no French fries, which are loaded in saturated fat)

-Small serving size: pasta, lasagna, spaghetti (no pizza)

-Whole wheat bread sandwich with any kind of meat

-Brown or wild rice

-Black beans, Kidney beans, lentils, and split peas

-Corn

-Soups

-Green salad--the greener the salad the more nutrition levels

*All green veggies you want to have with every meal

Liquids: 20 ozs of water

IDEAL AFTERNOON SNACK:

-Tuna fish sandwich

-Hard boiled egg (with no yoke)

-Apple or Banana (before 2pm)

-Protein bar (low in sugars or carbs)

-Protein shakes (low in sugar)

-Liquids: 20ozs of water

IDEAL DINNER FOODS:
**No potatoes, pastas, breads, carbohydrates, or sugars**

-Prepackaged is okay but fresh is the best, frozen vegetables mix

-Chicken breast or skinless chicken

-Lean pork chops

-Lean hamburger (no bun)

-Salads (light dressing)

-Tuna fish sandwich

-Eggs with no yokes

-Seafood

-Steak

-Liquids: 20 ozs of water