(Wallet-sized printable lists of allowed foods for each step are available at www
.JoyBauer.com)
Meats
Lean cuts only:
✦ Bottom round
✦ Buffalo
✦ Filet mignon
✦ Flank
✦ London broil
✦ Sirloin
✦ Top round
✦ Veal
✦ Venison
Poultry (skinless only)
✦ Chicken breast
✦ Chicken breast, ground (at least 90% lean)
✦ Chicken thigh
✦ Cornish hen
✦ Ostrich
✦ Poultry sausage (lean)
✦ Turkey bacon
✦ Turkey breast
✦ Turkey burger (lean)
✦ Turkey thigh
✦ Turkey, ground (at least 90% lean)
Pork
✦ Ham, lean
✦ Pork tenderloin
Fish and seafood
✦ Anchovies
✦ Catfish
✦ Clams
✦ Cod
✦ Crab (fresh, canned, or imitation)
✦ Flounder
✦ Haddock
✦ Halibut
✦ Lobster
✦ Lox
✦ Mackerel (Atlantic only, not king)
✦ Mahi mahi
✦ Mussels
✦ Oysters
✦ Red snapper
✦ Salmon, wild (fresh, canned, or smoked)
✦ Sardines
✦ Scallops
✦ Shrimp
✦ Sole
✦ Tilapia
✦ Trout
✦ Tuna (canned light in water)
✦ Whitefish
Eggs
✦ Egg whites
✦ Egg substitute
✦ Eggs, whole (stick with noted amounts)
Vegan Proteins
✦ Soy milk (low-fat)
✦ Soy yogurt (nonfat and low-fat)
✦ Tempeh
✦ Tofu
✦ Vegan cheese (nonfat and low-fat)
✦ Veggie burgers
✦ Wheat gluten/seitan
Dairy
✦ Cheese, fat-free (all varieties)
✦ Cheese, reduced-fat (all varieties)
✦ Cheese, Parmesan
✦ Cheese, Romano
✦ Greek yogurt (nonfat)
✦ Yogurt, nonfat plain and flavored (all brands 100 calories or less per
6-ounce container)
Vegetables (non-starchy only)
✦ Artichokes and artichoke hearts
✦ Asparagus
✦ Beans, non-starchy: green, yellow, Italian, and wax
✦ Beets
✦ Bok choy
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