High Quality Food List

Flexible Dieting is structured so that you can enjoy some of the foods you enjoy on a daily basis. You will need to be aware of what you are eating and how you dine out. I don’t like to tell people what they have to eat but it helps to see the structure so I will write a blanket food idea format for you. There are no off limit food but be careful about your macro goal allowance!

Please take a look at some of the food options below for the first couple weeks you can use this list. Then I would like for you to be able to figure out where you can replace certain foods with ones that you really enjoy with the Flex list! Let me know if there’s any food that you do not like I usually create a blanket template for you so that your macronutrients add up to the same numbers that I would like you at for your first 2 to 3 weeks

You do not have to eat any food you do not like. The flexible dining plan allows you to enjoy the things that you really like and fit it into your daily macronutrients. This food list really helps for planning. If you have other foods that you would like to incorporate into the plan as you start to understand where to manipulate you can go ahead and replace the foods on the list. Use along with the COMPLETE BOOK of FOOD COUNTS for accuracy. The logging will get easier as the weeks go by! There are thousands of foods so please add anything you would like.

REAL FOODS: 

Shopping list – Food list preferred – Kelli’s super foods-  

There are other foods as well that you may add anytime just calculate them in to your plan. You do not have to be limited to what I have here they are just ideas!

-Lean proteins-

• Bison
• Elk
• Lean 99/1 % or 97/3 ground turkey
• Chicken breast no rib meat
• Shrimp
• Cod
• Tilapia
• Halibut
• Tuna / albacore
• Orange roughy
• Sole
• Imitation crab meat
• Egg whites (less yolk)incomplete protein
• Whey isolate
• Beef aminos

Good fatty meats

**When allotted**

• Chicken thigh skinless legs
• Lean ground beef sirloin 96% 90/10
• Salmon
• Steak sirloin
• Filet minion
• Whole eggs
• Flank steak
• Ground turkey 90/10 93/7
• Swordfish 7 g fat per 3 oz
• PORK CHOP 4.5 G FAT 4 OZ 

Simple carbs – lower glycemic ( preferred) –

• Grapefruit 1/2
• 1 apple
• Pear
• 1 c berries
• Peaches
• Dark cherries
• Mango

Higher GI but simple – before, during and post workout ****

• Dry fruit all types
• Melons
• Watermelon
• Banana
• Grapes
• PINEAPPLE

***Complex higher fiber / carbs ****

• Oatmeal steel ct/ old fashioned gluten free
• Sweet potato/ yam
• Brown rice
• Quiona
• Ezekiel bread/cereal / English muffin
• Fiber 1 cereal
• Wheat germ
• Buckwheat cereal
• Certain starchy Squashes
• Pumpkin fresh or canned
• Cereal
• Whole grain organic pasta
• Organic Cereals like Brown Rice cereal/ Red Wheat /
• Fiber 1 – Cereals
• 7 Grain cereal Bobs
• Buckwheat cereal
• Gluten free – quinoa / coconut flour
• ( look at carb content and fiber)
• Black beans 1/2 c( carb and protein )
• Pinto beans 1/2 c ( carb and protein )
• BEANS BLACK EYED PEAS ETC LOOK AT CARB COUNT

Fats

• Walnuts, Brazil Nuts, Cashews, Peanuts, Almonds, Pine nuts
• Chia Seed – add to shakes oats  if allotted ( higher fiber )
• Coconut oil-1 tsp
• Olive oil – low heat 1 tsp
• Avocado 1/4 of avocado
• Flax – flax meal etc 1 tsp
• Whole egg or omega 3 egg (yolk) 1 egg -4 g fat ( med-large egg 5g)
• Cod liver oil
• Macadamia Nut oil
• Natural raw nut butters cashew peanut and almond -1 tbsp
• Pb2 powdered online Amazon – Lower fat option

Dairy if well tolerated-  all like for like exchanges

• 1 c low sugar plain Greek yogurt fage
• Chobani SIMPLY Greek 100 high fiber or regular non fat low fat versions
• Yogurt ( non fat low fat ) or 1 c low fat cottage cheese
• 1 c low fat yogurt sugars under 5 g FRYS BRAND IS VERY LOW SUGAR / LOW FAT
• Frys / carb sense /Dannon- Light or low sugar / blue bunny low sugar
• ANY TYPE IS FINE

Water – ¾ to 1 gallon a day minimum – Work up to this!!!

Green tea great

Coffee ok 1-2 c 1-2 tbsp creamer

Lemons ok – unlimited

LOG EVERYTHING

—– EASY PROTEIN SUPPLEMENTS AND BARS IF NEEDED IN YOUR DIET PLAN REFERENCE THESE OR JUST ASK IF YOU HAVE QUESTIONS —–

Please eat your food if you can and supplement if necessary with a high quality protein powder.

Supplements- purchase on www.bodybuilding.com or at any store in town ONE STOP, VITAMIN SHOP, HI HEALTH ETC. Order Amazon.com, Ebay also for lower cost supplements.

Quest bars – 1 stop nutrition / hi Heath / vitamin shop max muscle

• Online at amazon.com
• Bodybuilding.com
• Another good bar: ” the victory bar “

For pre workout- RX BAR or CLIFF, LUNA, LARA, GLUTEN FREE KIND BAR, GLUTEN FREE THINK THIN.

Vitamin shop ( only eat 1 a day) if necessary or you did not plan and needed a quick sub for a food containing meal.

Supplements are for convenience, mistakes in planning, or overall calorie boosting.

Do not make bars a habit if you can limit them or use once in a while that is perfectly fine. They are not preferred to REAL food!

PROTEIN POWDERS: whey

• Protein powder : Dymatize ISO- 100 / Elite ( regular Whey isolate) HYDRO ( post workout)
• Casein before bed – Dymatize is good ( not mandatory please wait to buy this)  – slow absorbing
• John Scott’s nitro xp whey also good whey protein option
• Whey isolate – moderate quick absorbing.
• Optimum Whey / hydro whey
• Or any hydro ( fast ) absorbing whey. ( post workout )
• Dymatize – HYDRO
• EXTREME ENDURANCE – PROTEIN COMBO ( post training)
• HYDRO X sport performance ( product can be ordered through Website )

VEGAN gluten free-

•  Natural proteins: low carbs/low fat and higher protein
• Nutra Summa pea protein all flavored
• Gluten free
• Quest bars- protein-5/6 g fat bars
• Not 8-10 g bars unless specified
• As a meal replacement : plant based natural MEAL replacement
• 200 cals
• 7 g fat – 2 scoops
• 17 carbs
• 6 fiber
• 18 proteins

Meal Replacements: PHOOD

New

• Vegan / gluten free meal replacement: snack sub
• plant fusion new blend order online it’s www.Plantfusion.net phood is the name!
• Quest bars – 5-6 g fat bars not 8-10 g flavors yet please
• You can order or get at hi health vitamin shop amazon.com