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%)
Broccoli
Asparagus
Carrots
Red, green, romaine lettuce
Turnips
Collard greens
Dandelion Greens
Onions
Mushrooms
Spinach
Cucumbers
Radishes
Kale
Red, yellow, green, orange peppers
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
Protein
(20-25%)
Chicken
Fish (line-caught, not farm-raised)
Turkey
Eggs
Nuts and nut butters
Seafood
Lean red meat (moderation)
Protein powder (check quality)
Seeds
Brown Rice and Beans
Yogurt (plain only)
Natural Peanut Butter
Nutritional Yeast
Protein shake from a natural source (hormone- and antibiotic-free)
Fats
(25-30%)
Macadamia Nut Oil
Coconut Oil
Olive oil
Ground flax seeds or flaxseed oil
Peanut oil
Fish oil
Nuts and nut butters
Grape seed oil
Natural Peanut Butter
Fish oil supplement (quality source)
Fish (Great Combo Protein & Oil)
Cashews
Almonds
Tips:
Protein serving is approximately the size of the palm of your hand.
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!
Variety is key. The more variety, the more nutrients you get on a daily basis.
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.
Substitute vegetables for refined carbohydrates made from sugar and white flour.
Use garlic and different spices to create flavorful meals.
American breakfast food choices tend to be all carbohydrate-heavy. Avoid Cereals. Make sure you round out this meal!
