Some things can be added to this, but the main thing is to focus on fat free items.  I also try to use things that are low sodium & low in sugar.

 

A:  MEATS/PROTEIN (1 GRAM= 4 CALORIES)

Chicken Breast (4oz)

Cod (6oz)

Crab (4oz)

Egg Whites (4 large)

Ground Turkey (4oz)

Lean Beef (4oz)

Lobster (4oz)

Low Fat Cottage Cheese (1 cup)

Low Fat Dannons Yogurt (1 cup)

Pollock/Haddock (4oz)

Pork Tenderloin (4oz)

Scallops (6 oz)

Shrimp (6 oz)

Skim Milk (1 cup)

Tilapia (4oz)

Tuna (canned 3 oz)

Turkey Breast (4 oz)

Greek Yogurt (1 cup)

 

B:  CARBOHYDRATES/STARCHES  (1 GRAM= 4 CALORIES)

Baked Potato (1 medium)

Bread (lowest calorie you can find, 1 slice)

Corn (1 cup)

English Muffin (1 whole)

English Peas (1 cup)

Grits (1 cup)

Oatmeal (1 cup)

Pasta (2 oz)

Rice (1 cup)

Sweet Potato (1 medium)

 

C:  FIBROUS VEGETABLES (1 GRAM= 4 CALORIES)

Beets

Broccoli (1 cup)

Brussel Sprouts (1 cup)

Cabbage (1 cup)

Carrots (1 cup)

Cauliflower

Celery

Cucumber

Eggplant

Green Beans

Green Pepper

Lettuce

Mushrooms

Radish

Red Pepper

Spinach

Squash

Tomato

Zucchini

 

***All Leafy Green Vegetables are GREAT!  Eat as much as you want!***

 

SNACK LIST

Whey Protein Shake

Bowl of Cereal with Skim Milk (& equal if needed)

Fruit with yogurt or cottage cheese

Tuna with Crackers

Chicken Breast (cold strips)

Deli Turkey (rolled slices)

Raw Fruit or Vegetables)

Sugar Free Jello or Pudding Cups

Popsicle (Sugar Free)

Greek Yogurt

 

Salsa is fine on everything, as is hot sauce, & fat free low calorie dressing.

See below link to see when we have been told to eat from each approved food section:
Biggest Loser Arkansas Diet Plan Given by AMAX Fitness