Everyone always asks, "Dr. Greg, What should I eat? Can you just give me a list of what foods are good for me?"
So, here it is.
Sweet and simple.
Pick two from the first column, one from the other two and you have a complete meal!
Complex Carbohydrates (40-50%) | Protein (20-25%) | Fats (25-30%) |
Broccoli | Chicken | Macadamia Nut Oil |
Asparagus | Fish (line caught not farm raised) | Coconut Oil |
Carrots | Olive oil | |
Red, green, romaine lettuce | Eggs | Ground flax seeds or flax seed oil |
Turnips | Nuts and nut butters | Peanut oil |
Collard greens | Seafood | Fish oil |
Dandelion Greens | Lean red meat* (moderation) | Nuts and nut butters |
Onions | Protein powder (check quality) | Grape seed oil |
Mushrooms | Seeds | Natural Peanut Butter |
Spinach | Brown Rice and Beans | Fish oil supplement(quality source) |
Cucumbers | Yogurt (plain only) | Fish (Great Combo Protein & Oil) |
Radishes | Natural Peanut Butter | Cashews |
Kale | Nutritional Yeast | Almonds |
Red, yellow, green, orange peppers | Protein shake from natural source (hormone and antibiotic free) | |
Cabbage | ||
Swiss chard | ||
Red beets | ||
Green beans | ||
Brussels sprouts | ||
Mustard greens | ||
Cauliflower | ||
Spaghetti squash | ||
Lentils, kidney, lima beans | ||
Brown rice, Quinoa | ||
Fruits*- Variety!! | ||
Peas | ||
Sweet and Regular Potatoes | ||
Raisins | ||
Oatmeal | ||
Mixed Dark Greens |
Tips:
1.) Protein serving is approximately the size of the palm of your hand.
2.) Vegetables: Fruit should be 2:1.
*Important to Remember, Fruit has sugar in it, if you are trying to lose weight, or need to lose weight, stay away from fruit completely!
3.) Variety is key. The more variety, the more nutrients you get on a daily basis.
4.) Make your own vinaigrette from olive oil and vinegar of your choice. Drizzle one TBSP of this over a salad made from at least five vegetables, topped with chicken breast.
5.) Substitute vegetables for refined carbohydrates made from sugar and white flour.
6.) Use garlic and different spices to create flavorful meals.
7.) American breakfast food choices tend to be all carbohydrate-heavy. Avoid Cereals. Make sure you round out this meal!
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