The food lists are guidelines and not all inclusive. If in doubt, check with your coaches.
YES I can eat foods:
Lean Meats: (Protein)
- Lean beef (trimmed of visible fat)
- Beef Jerky (check label for added sugar)
- Flank steak
- Top sirloin steak
- Extra-lean hamburger
- Lean veal
- Lean pork (trimmed of visible fat)
- Pork loin- boneless
- Pork chops
- Lean poultry, chicken (no skin)
- Turkey breast
- pretty much all of them
- Canned tuna light packed in water, reduced sodium
Shellfish: (Protein)
- Clams
- Crab
- Crayfish
- Lobster
- Mussels
- Oysters
- Scallops
- Shrimp
Vegetarian Choices: (Protein)
- Tempeh
- Tofu
Vegetables:
- Artichoke
- Asparagus
- Beets
- Bell peppers
- Broccoli
- Brussels sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery
- Corn
- Collards
- Cucumber
- Eggplant
- Endive
- Green onion
- Kale
- Lettuce
- Mushrooms
- Mustard greens
- Onions
- Parsley
- Parsnip
- Peppers (all kinds)
- Pumpkin
- Spinach
- Tomato (actually a fruit, but most people think of it as a vegetable)
- Turnip greens
Legumes:
- Black Beans (Protein)
- Pinto Beans
- Navy Beans
- White Beans
- Black-eyed peas
- Chickpeas (Garbanzo beans)
- Lentils
- Lima
- Green Peas
- Miso
- Snowpeas
- Sugar snap peas
Dairy Foods:
- Milk - Skim
- Unsweetened Almond Milk
- Unsweetened Coconut Milk
- Unsweetened Soy Milk
- Nonfat dairy creamer
- Greek yogurt - Plain (Protein)
- Cottage Cheese (Protein)
Healthy Oils: (Fats)
- Avocado Oil
- Olive Oil
- Coconut Oil
- Almond Oil
- Flaxseed Oil
- Sesame Oil
- Safflower Oil
- Peanut Oil
Nuts and Seeds: (Fats)
- Chia Seeds
- Flaxseed
- Almonds
- Brazil nuts
- Cashews
- Chestnuts
- Hazelnuts (filberts)
- Macadamia nuts
- Pecans
- Pine nuts
- Pistachios (unsalted)
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
- Walnuts
Other Healthy Fats:
Avocado
Black Olives
Green Olives
Coconut Milk - Light
Cocao nibs
Tahini (sesame butter)
Shredded unsweetened coconut
Eggs (Protein)
The yolks are high in fat so limit the amount of yolks and use egg whites only whenever possible.
Beverages:
- Green Tea
- Coconut Water
Fruits:
- Apple
- Apricot
- Avocado
- Blackberries
- Blueberries
- Cherries
- Cantaloupe
- Cranberries
- Grapefruit
- Honeydew Melon
- Kiwi
- Lemon
- Lime
- Nectarine
- Orange
- Passion fruit
- Peaches
- Pears
- Pineapple
- Plums
- Pomegranate
- Raspberries
- Rhubarb
- Star Fruit
- Strawberries
- Tangerine
- Watermelon
IF I choose to eat, eat in moderation foods
Fruits:
- Mango
- Banana
- Fig
- Guava
- Papaya
Sweeteners:
- Truvia/Stevia
- Agave Nectar
- Raw Honey
- Pure Maple Syrup
- Molasses
Grains: (Carbs)
- Barley
- Millet
- Wheat
- Oats (steel-cut oats, rolled oats)
- Rice (wild, brown,
- Buckwheat
- Amaranth
- Sprouted Grain Breads or Pastas
- Sweet Potatos
- Acorn/Butternut Squash (all squash pretty much)
Pre/Post Workouts shakes/drinks w/ low sugar
Sausage
Chicken wings
Ribs - no sauce
Quinoa
Coffee
Hot Sauces
Cheese (real stuff, no American or Velveeta)
NO I can’t eat foods.
Cheats!! Don’t eat them and if you do minus 5 points for each one.
A good guide when thinking about making good choices.
- If it comes in a box you probably shouldn't eat it.
- If there is more then 5 ingredients or if you can't pronounce most of them, don't eat it.
If this food is in your home, clean out your cupboards and fridge. Give to someone you don't really like. (just kidding, don't do that. Just throw it out)
- Dairy spreads
- Yogurt plain or with flavors
- Greek Yogurts with flavors
- Ice cream
- Chocolate Milk/Dark
- Cheese in a Can
- Brownies
- Cookies/Cakes
- Dried Fruit
- Pre-packaged flavor added instant oatmeal
- Deli Meats
- Cream
- Anything made with sugar added
- Anything that has high fructose corn syrup.
Soft Drinks and Fruit Juices: (SSB - Sugar Sweetened Beverages)
- All SSB which includes soft drinks and diet soft drinks
- Gatorade
- Sports drinks in general
- RedBull and similar energy drinks
- Canned, or bottled fruit drinks
Artificial Sweeteners:
- Sweet & Low
- Splenda
- Equal
Alcohol:
- Pretty much any form of Alcohol ( if this is a problem you have a bigger problem than food)
- Red
- White wine
- Vodka
- Gin
- Rum
- Beer (any)
- Tequila
Condiments:
- Processed salad dressings
- BBQ sauce
- Ketchup
- Miracle Whip
- Anything made with high fructose corn syrup
- Anything with added sugar
Other no's:
- White rice, rice noodles, rice cakes, rice flour
- Wheat other then whole wheat (breads, rolls, muffin, noodles, spaghetti, tortillas, pita bread, any processed food made with wheat or wheat flour
- White Flour (breads, cookies, cakes, pasta, any processed food made with flour)