GROCERYGUI

DE

PROTEI
NS
be
ef
•AllCut
sofBeef(Tenderl
oin,Ski
rtSt
eak,
TopRound,Si
rl
oin,et
c.)
,3oz.cooked
•Gr
oundBeef
,3oz.cooked(
about½ cup)
•RoastBeefDeliMeat
,2oz.
(about2–3sl
ices
)

poul
try
•Chi
cken,3oz.cooked,
•GroundTurkeyorChi
cken,3oz.cooked
(
about½ cup)
•TurkeyorChi
ckenDeliMeat(avoidmapl
e
orhoneyseasonedorothervari
eti
eswit
h
addedsugars
),2oz.(about2–3sli
ces
)
•Cor
nis
hHen,3oz.
•Duck,3oz.

s
eaf
ood
•Allt
ypesoffis horseafood(sal
mon,t
una,
cod,haddock,tr
out,s
ardines
,shri
mp,
scal
lops,cr
ab),3oz.

por
k& l
amb
•Bacon,3oz.
•Canadi
anBacon,3oz.
•Chor
izoSaus
age,3oz.
•Pancet
ta,2oz.(
about¼ cup)
•Prosci
ut t
o,2oz.(
about5–6ver
y
thi
ns l
ices)
•Gr
oundLamb,3oz.(
about½ cup)
•Gr
oundPor
k,3oz.(
about½ cup)
•Ham DeliMeat(excl
udehoney-bas
ed
orotherswit
haddeds ugar
s),
2oz.(about2–3sli
ces)

pl
ant
-bas
ed
•SoyMi
lk,uns
weet
ened,8oz.(
1cup)
•SoyPr
otei
nCr
umbl
es,3oz.(
about½ cup)

ot
herpr
ote
ins
•Eggs
,2l
argewhol
eeggs
•WheyPr ot
einPowder
,1s
ervi
ng(
5gr
ams
netcar
bsorless)

HEAL
THYFATS
nut
sandnutbut
ter
s
Al
lNutsandNutBut
ter
sar eal
lowabl
e.
NutButt
erss
houl
dbeall-
natur
alopti
ons
wit
hnoaddedsugar
.
•Al
monds
,23nut
s
•AlmondButter
,al
l-
nat
ural
,
nosugaradded,2Tbs
p.
•Br
azi
lNut
s,6nut
s
•Cas
hews
,16–
18nut
s
•Hazel
nut
s,20nut
s
•Macadami
aNut
s,1
0–1
2nut
s
•Peanut
s,28nut
s
•PeanutButt
er,al
l-
nat
ural
,
nosugaradded,2Tbsp.
•Pecans
,19hal
ves
•Pi
neNut
s,¼ cup
•Wal
nut
s,1
4hal
ves

s
eeds
•Chi
aSeeds
,2Tbs
p.
•Fl
axs
eed,3Tbs
p.
•HempSeeds
,3Tbs
p.
•PoppySeeds
,3Tbs
p.
•Pumpki
nSeeds
,3Tbs
p.
•Ses
ameSeeds
,3Tbs
p.
•SunflowerSeeds
,3Tbs
p.
•Tahi
ni,2Tbs
p.

dai
ry
•But
ter
,1Tbs
p.
•Cot
tageChees
e,4% mi
lkf
at,½ cup.
•CheddarChees
e,1oz.(
about¼ cup)
•ColbyorMont er
eyJackChees
e,1oz.
(about¼ cup)
•Cr
eam Chees
e,f
ullf
at,2Tbs
p.
•Fet
aChees
e,1oz.(
about¼ cup)
•Ghee,1Tbs
p.
•GoatCheeseorChevr
e,fir
m ors
oft
,
1oz.(
about¼ cup)
•Gor
gonzolaorBl
ueChees
e,1oz.
(
about¼ cup)
•Gouda,1oz.(
about¼ cup)
•Gr
eekYogur
t,whol
emi
lk,pl
ain,½ cup
•HeavyCr
eam,2Tbs
p.
•Kefir
,3% mi
lkf
at,pl
ain,8oz.(
1cup)
•Mi
lk,whol
e,8oz.(
1cup)
•Mozzar
ell
aChees
e,whol
emi
lk,1oz.
(
about¼ cup)
•Par
mes
anChees
e,1oz.(
about¼ cup)
•Ri
cot
taChees
e,whol
emi
lk,¼ cup
•St
ringChees
e,f
ullf
atvar
iet
ies
,1pi
ece
•SourCr
eam,f
ullf
at,¼ cup
•Swi
ssChees
e,1oz.(
about¼ cup)

oi
ls
Ser
vings
izef
oral
loi
lsi
s1Tabl
espoon.
•AvocadoOi
l
•CoconutOi
l
•Hazel
nutOi
l
•MCTOi
l
•Ol
iveOi
l
•Ses
ameOi
l

ot
herf
ats
•Al
mondFl
our
,¼ cup
•Avocado,½ f
rui
t
•CacaoNi
bs,uns
weet
ened,3Tbs
p.
•Coconut
,shr
edded,uns
weet
ened,2Tbs
p.
•Coconutmi
lk,canned,⅓ cup
•Guacamol
e,¼ cup
•Mayonnai
se(noaddedsugar,ol
iveor
avocadooi
l-
basedvar
iet
ies
),1Tbsp.
•Ol
ives
,bl
ackorgr
een,½ cup
•Pes
to,s
tor
ebought
,ready-
to-
ser
ve,
2Tbsp.
•Sal
adDres
sings
,oi
l-
based,2Tbsp.
(<3gr
amsnetcarbsperser
ving)

(
NON-
STARCHY)VEGET
ABLES
Servi
ngsi
zefornon-star
chyveget
abl
esi
s
1cupraw or½ cupcooked.
Al
lnon-
star
chyveget
ablesareall
owabl
e.
Her
earesomeofourfavori
tes.
•Ar
tichoke
•Ar
ugul
a
•As
par
agus
•Bel
lPepper
s,al
lvar
iet
ies
•Br
occol
i
•Br
occol
iRabe
•Br
occol
ini
•Br
uss
elsSpr
out
s
•Cabbage,(
red,gr
een,Napa)
•Caul
iflower
•Cel
ery
•Cucumber
•Eggpl
ant
•Greens( al
lvari
eti
es,i
ncl
udi
ngKale,
Spinach,Coll
ard,Swis
sChard,Es
carol
e)
•Let
tuce,al
lvar
iet
ies
•Mushr
ooms(allvar
ieti
es,i
ncl
udi
ng
cr
emini
,whi
te,portabel
la)
•Oni
ons
,al
lvar
iet
ies
•Radi
cchi
o
•Radi
sh
•Sauer
kraut
,½ cupcanned
•SummerSquas
h
•SugarSnapPeas
•Tomat
o,f
res
h
•Tomatoes
,cannedwithout
addedsugar
s,½ cup
•Zucchi
ni

FREEFOODS
Fr
eefoodscont
ain10calori
esorl
essand
nomorethan1gram netcar
bsperser
ving.

be
ver
age
s
•Coffee,bl
ack
•Sel
tzerWat
er
•Tea,unsweetened,al
lvar
iet
ies(
her
bal
,
green,whi
te,black)
•Wat
er

s
wee
tene
rs
•Er
ythr
itol
•MonkFr
uitExt
ract
•St
evi
a

s
pic
es,s
eas
oni
ngs
,co
ndi
ment
s
•BrothorStock(beef
,chi
cken,
seaf
ood,vegetabl
e)
•Caper
s
•Cel
erySeed
•Cr
ushedRedPepper
•Gar
li
c
•Gi
nger
•Her
bs ,allvari
eti
esdriedorfresh
(
chives,cil
antro,di
ll
,oregano,pars
ley,
r
osemar y,thyme)
•HotSauce
•LemonorLi
meJui
ce
•Mus
tar
d(Di
jonorYel
low)
•Pepper
s,hot(
ser
rano,j
alapeño)
•Sal
t(SeaSal
torHi
mal
ayanPi
nk)
•Spices,allvarieti
es(
cayenne,chi
li
powder ,cinnamon,cumi n,cur
rypowder
,
garli
cpowder ,nutmeg,onionpowder
,
pepper,tur mer i
c)
•Tamar
i
•Vinegar,al
lvari
eti
esexceptbal
sami
c
(Rice,RedWi ne,Appl
eCider)
•Ol
iveOi
lSpr
ay

EXTRAS
Li
mitExt
rast
onomor
ethan3perday.
Ext
rascont
ain10–35cal
ori
esandcontai
nno
morethan3gramsnetcarbsperser
ving.

be
ver
age
s
•Al
mondMi
lk,uns
weet
ened,8oz.(
1cup)
•CoconutMil
k,dai
ryalt
ernat
ivebever
age,
unsweet
ened,8oz.(1cup)

f
rui
ts
•Bl
ueber
ries
,2Tbs
p.(
about1
5ber
ries
)
•Ras
pber
ries
,¼ cup(
about1
5ber
ries
)
•St
rawberri
es,¼ cuphal
ves(
about3
medium berr
ies
)

s
pices,s
eas
onings
,condi
ment
s
& pantr
yesse
nti
als
Note:SomeHealt
hyFatopt i
onscanal
sobe
i
ncludedasyourdai
lyExtrasi
fsmal
ler
ser
vingsi
zesaredesi
red.
•Bal
sami
cVi
negar
,1Tbs
p.
•Cr
eam,whol
emi
lkorhal
f&hal
f,1Tbs
p.
•CocoaPowder
,1Tbs
p.
•CoconutAmi
nos
,1t
sp.
•CoconutFl
our
,1Tbs
p.
•ChocolateChi
ps( nosugaradded,i
deal
ly
sweetenedwitherythr
itol
),2t
sp.
(about30chips)
M yonnai
•Ma se(noaddedsugar,ol
iveor
avocadooi
l-
basedvar
iet
ies
),1tsp.
•Oi
ls(
MCT,coconut
,ol
ive,avocado)
,1t
sp.
•Sal
sa,2Tbs
p.
•Seeds
,1t
sp.
•SourCr
eam,1Tbs
p.
•Tomat
oPas
te,1Tbs
p.