Foods Flex Options 2015 Updated

Food List (suggested food items)

Carbs (FIBER SOURCES) (MOSTLY COMPLEX CARBS, SOME SIMPLE CARBS) (LOW TO MODERATE FAT)

Nature’s Own Bagels (Whole wheat)

Old Fashioned Oats

Steel Cut Oats

Tortilla / Ole or higher fiber

94% fat free Smart popcorn (big bags)

94% fat free ACT popcorn (big bags)

Rosarita No Fat Refried Canned Beans (variety in choices, green chile and lime, black beans, traditional, vegetarian)

Brown Rice (dry raw, steam bags-uncle bens, etc.)

Sweet Potatoes (fresh raw, frozen bags)

Sweet Potato fries (frozen bags, alexia)

Skinny Cows (any flavor)

Fiber One 80cals cereal (chocolate squares)

Fiber One cereal (Original)

Fiber One 80cals cereal (honey squares)

Sara Lee 45cals 100% whole wheat bread

Raspberries (frozen, fresh)

Birds Eye steam fresh veggies (brussel sprouts, green beans, veggie combo snap peas, broc, cauliflower)

Eggos waffles (low fat grain) (Other frozen waffle varieties—Kashi)

Fiber one bars (all varieties)

Mini Wheats Blueberry/ Maple / REG

Pop Chips

Orowheat Flat Bagel/ Higher Fiber

Buckwheat Hot cereal

Cream of Wheat

Quaker Instant low sugar Oats

Simple Organic Burritos ( Fat 7-8g/Carbs 32-40G/ Protein 10-15 g) on most

Kettle Corn ACT or Orville Red (94% fat free)

 

Lower carbs (SIMPLE CARBS WITH LITTLE TO NO FAT OR PROTEIN, VERY LOW FIBER)

Reduced fat cheez-its (or really any reduced fat crackers, goldfish crackers, etc.)

Baked Lay’s (BBQ, Plain, Sour Cream and Cheddar, etc.)

Pita Chips (any kind will work)

Any chips that have less than 10g of fat will work pretty well (pringles for example)

Preztels (synders, rold gold, any brand)

Fat free ice cream (blue bunny, great value, sherbet flavors)

Gummy Candy (anything that is considered a “gummy”, ex. Red vines, gummy bears, gummy worms, sour patch, Swedish fish, etc.)

Potato / White and Reds/ Golden

RICE CRACKERS GLUTEN FREE or NO GMO

Licorice

Rice Crackers

Baked Lays ( fairly low in Fat and Protein ) moderate in Carbs

 

Protein (MINIMAL CARBS & FAT)

Non Fat Plain Greek Yogurt 32oz Tub (Great Value, Fage, Dannon Oikos)

Non Fat Vanilla Greek Yogurt 32oz Tub (Great Value, Fage, Dannon Oikos)

Dannon Light & Fit Greek Yogurt 5-6oz containers (Pineapple, Blueberry, Strawberry, Peach, Cherry)

Beef Jerky (any kind of jerky works, turkey, deer, etc) (jack link’s, slim jim, etc.)

Steak (sirloin cuts are fairly lean or flank steak)

Whole Eggs (higher in fat)

Egg Whites (from actual eggs or liquid egg whites)

Ground Beef (94/6) (leaner cuts make hitting your fat macros easier)

Chicken Breast or Ground Chicken (Any brand, cut the fat off)

Turkey Breast or Ground Turkey 99% lean (Jennie-O, leaner cuts make hitting your fat macros easier)

Hot Dogs Hebrew National 97% Fat Free Beef

Turkey Sausage (lean as you can find, low fat content)

Turkey Bacon (Oscar Meyer, Great Value, Jennie-O)

Bacon (Oscar Meyer, look for small cuts, lower in fat) (thick cut has higher fat content)

Protein Powder (any kind of isolate with low carbs and fat. I recommend Dymatize ISO 100. There are a different brand to choose from.)

Protein Bars (any kind usually will work great, QUEST BARS are awesome)

Pork Chops or Ground Pork (leanest cuts possible)

White Fish (Tilapia, Walleye, Halibut, etc.)

Tuna (canned, ahi, etc.)

Canned Chicken Breast (Kirkland, Tyson, etc.)

Edamame (Soy Beans)

Beans (kidney beans, black beans, usually the carbs will be somewhat high but if you can find one lower carbs the better)

 

Fats (FAT UNDER 15g WITH MINIMAL CARBS)

Trail Mix (any brand will suffice, great value, planter’s, etc.)

Peanut Butter (laura scudder’s, planter’s, any special kind of flavor)

Almond Butter (maranathana, any flavor)

Cashew Butter

Nuts (walnuts, almonds, peanuts, pistachios, cashews, nut mixes, really any you can find, roasted, raw)

Dark chocolate (or any chocolate with lower fat and minimal carbs)

Can’t believe its not butter or real butter

Oils (canola, coconut, olive, etc.)

Eggs scrambled 2-3 (10-15g) fat / protein varies please look up small/med large

Sugar Free Items (ANYTHING SUGAR FREE IS FAIR GAME WITHIN MODERATION)

Sugar free chocolate syrup

Sugar free toppings

Sugar free coffee creamer

Sugar free soda (various kinds)

Calorie Free Walden Farm’s Dressing (all kinds)

Stevia (stevia in the raw, etc.)

Any type of dry seasonings will work