MEAT/POULTRY
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Frozen, skinless chicken breasts |
Lean ground beef |
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Low-fat sliced chicken or turkey deli meat |
Ground turkey |
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Eye of round beef steak |
New York choice lean sirloin steak |
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Turkey burgers |
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FISH
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Canned tuna |
Trout |
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Salmon filet |
Haddock |
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VEGETABLES
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Celery |
Broccoli |
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Water chestnuts |
Sweet potatoes |
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Scallions |
White potatoes |
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Dill pickles |
Lettuce |
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Spinach leaves |
Onions |
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Fresh tomatoes |
Canned whole tomatoes |
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Cucumber |
Fresh mushrooms |
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Carrots |
Canned kidney beans |
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Romaine lettuce |
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GRAINS
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Old-fashioned oatmeal |
Whole-wheat bread |
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Whole-wheat tortillas |
Whole-wheat hamburger buns |
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Low-fat whole-wheat frozen waffles |
Whole-wheat spaghetti |
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Whole-wheat English muffins |
Whole-wheat flour |
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Pita bread |
Brown rice |
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FRUIT
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Blueberries |
Peaches |
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Raspberries |
Strawberries |
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Apples |
Pears |
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Bananas |
Grapes |
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DAIRY
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Grated Parmesan cheese |
Skim milk |
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Low-fat cheese slices |
Low-fat cottage cheese |
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Shredded low-fat American cheese |
Fresh eggs |
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Shredded Mozzarella cheese |
Egg substitute |
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String cheese |
Low-fat yogurt |
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Fat-free sour cream |
Cream cheese |
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SPICES
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Cinnamon |
Dill weed |
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Pepper |
Basil |
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Salt |
Oregano |
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Paprika |
Cilantro |
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Garlic powder |
Chili flakes |
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Cloves of fresh garlic |
Ginger |
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Cumin |
Chili powder |
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Parsley |
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