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.