JOURNEY TO NO BREAD WEIGHT LOSS Challenge

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FOOD LIST EXTENDED VERSION

There are no short cuts. IF you have to ask, “does this count” it probably should not be eaten.

Multi-ethnic female friends hugging

Foods you CAN Eat

Lean Meats

  • Beef
  • Lean pork, pork chops, pork loin, bacon
  • Chicken breast
  • Turkey breast
  • Bison (buffalo)
  • Venison

All Fish and Shellfish (wild caught if possible)

Canned Tuna (unsalted)

Fruit (limit intake if your goal is weight loss)

  • Apple
  • Apricot
  • Avocado
  • Banana
  • Blackberries
  • Blueberries
  • Cantaloupe
  • Cherries
  • Cranberries
  • Grapefruit
  • Grapes
  • Guava
  • Honeydew melon
  • Kiwi
  • Lemon
  • Lime
  • Mango
  • Nectarine
  • Orange
  • Papaya
  • Peaches
  • Pears
  • Pineapple
  • Plums
  • Pomegranate
  • Raspberries
  • Strawberries
  • Tangerine
  • Watermelon

Vegetables

  • Artichoke
  • Asparagus
  • Beets
  • Bell peppers
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Collards
  • Cucumber
  • Eggplant
  • Green onions
  • Kale
  • Lettuce
  • Mushrooms
  • Mustard greens
  • Onions
  • Parsley
  • Parsnip
  • Peppers (all kinds)
  • Radish
  • Seaweed
  • Spinach
  • Squash (all kinds)
  • Sweet Potatoes
  • Swiss chard
  • Tomatillos
  • Tomato
  • Turnip greens
  • Turnips
  • Yams

Eggs

Beans/Legumes

Fats – Olive oil (NO canola or soybean oil), avocado, flaxseed

Nuts and Seeds (unsalted and limit intake if weight loss is goal)

  • Nuts mixed with dried and fresh fruits (no more than 4 ounces of nuts and 2 ounces of dried fruit a day, particularly if you are trying to lose weight)

Grains

  • Oats
  • Quinoa
  • Brown Rice
  • Millet
  • Buckwheat
  • Amaranth
  • Montina (Indian Rice Grass)

choices

Allowed (but LIMIT your intake)

Beverages

  • Coffee (sweetened with Agave or Stevia only)
  • Tea (no sweet tea allowed, must be sweetened with stevia or agave)
  • GreenTea is encouraged.
  • Wine (one serving=5 oz glasses)
  • Dairy
  • Milk (skim, 1% or 2%)
  • Non-dairy milk (silk, coconut milk, almond milk)
  • Cheese
  • Yogurt (ONLY plain greek yogurt- you can add in fresh or frozen fruit)
  • Salad Dressing – Use vinaigrette when possible, LIMIT to 2 tbsp
  • Peanut Butter (All natural)
  • Honey
  • Sweeteners- Only use stevia or agave if you have to

Brown Rice

Should I eat this? Carb cravings. Woman on a diet

FOODS NOT TO EAT

Bread

  • Bread (white, wheat, whole grain, pitas and any other type)
  • Tortillas (corn, flour, chips)
  • Pasta
  • Pizza
  • White Rice, rice noodles, rice cakes
  • Cake (cupcakes, twinkies, cookies, etc)
  • Pasta
  • Cereal, crackers, chips or any other packaged food
  • Granola

Potatoes (White, red, french fries, potato chips, etc)

Dairy

  • Butter
  • Creamer
  • Dairy spreads
  • Ice cream

Soft Drinks and Fruit Juices

  • All sugary soft drinks, all diet drinks, energy drinks, etc.
  • Any canned or bottled fruit drinks

Sweets

  • Candy
  • Sugars (INCLUDING sweet & low, equal and splenda; use stevia or agave for sweeteners if you have to)
  • Desserts
  • Canned or packaged fruit cups
  • ANYTHING that contains High Fructose Corn Syrup, ANYTHING processed.

    If you have to ask, “does this count” it probably should not be eaten.

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