The products in each list can be used interchangeably (the amount is adjusted to be comparable)

PROTEINS: 

• Lean Beef baked/grilled/roasted on a dry pan/instant pot – 3oz  
• Liver (chicken/beef) – 2oz  
• Chicken breast baked/grilled/roasted on a dry pan  3oz
• Turkey breast baked/grilled/roasted – 3oz
• Ground turkey – 3oz
• Salmon grilled/baked/roasted – 3oz
• Tilapia – 4oz
• Tuna in water – 3oz
• Seafood – 5oz
• Yogurt – 3oz
• Eggs – 2: (one yolk + 2 whites)
  • 1 egg = 2 tsp (10 ml) ground chia seeds + 3 Tbsp (45 ml) water
  • 1 egg = 1 Tbsp (15 ml) ground flax seeds + 3 Tbsp (45 ml) water
  • 1 egg = 1/4 cup (60 ml) silken tofu
• Tofu 4 oz
• 10 gr of nuts

Dairy: 

• Wallaby Organic Plain Kefir (whole foods) – 1 cup.
• Low fat yogurt (up to 5%) – 3oz
• Low fat farmers cheese (up to 5 %) – 3oz
• Cheese  up to 20% (fresh mozzarella, ranchero) – 1oz
• Boiled egg – 2 whitesAvoid cottage cheese (plenty of salt)

Complex carbs-Grains: 

• Buckwheat – 3oz of ready product
• Rice (brown, wild, whole, NOT white) – 3oz
• Burgul – 3oz
• Barley – 3oz
• Oats steel cut (prefered) or rolled 1oz
• Chickpea – 3oz
• Whole grain pasta – 3oz (no more than twice a week)
• Sweet potato – 5oz
• Rye bread/sprouted bread /ezekiel bread – 2 slices
• Crispy  multigrain bread – 2 slices
• Flourless multigrain tortilla – 1 unit

**** All grains should be cooked “Al dente” – Don’t overcook. NO white rice, no couscous.

Veggies/fruits: 

• Any veggies except potatoes, corn, beets
• Eat green veggies for dinner
• Potatoes boiled, baked or steamed – 5oz. No more than once a week
• Any fruits (except banana, grapes) – 5oz
• FRUITS SHOULD BE eaten with a yogurt, salad or 20 minutes after lunch. Avoid fruits otherwise.
• Any berries – 5oz
• **** Minimize salt – You have plenty of salt in your everyday produce.
• Avoid pickles – eat sauerkraut instead

Drink plenty of water: 2.5-3L a day or more. Plus 1.5L during workout at least.