SNACKS/SUPPLEMENTS
Whey Protein Powder or Soy Powder for vegetarians

MEAT/POULTRY
Frozen, skinless chicken/turkey breasts or fresh breasts
Low-fat sliced chicken or turkey deli meat
Beef steak
Turkey burgers
Lean ground beef
Ground turkey
New York choice lean sirloin steak

GRAINS
Old-fashioned oatmeal
Whole-wheat tortillas
Low-fat whole-wheat frozen waffles
Whole-wheat English muffins
Whole-wheat Pita breads
Whole-wheat bread or Organic Bread, Rye Bread
Whole-wheat buns/rolls
Whole-wheat spaghetti
Whole-wheat flour
Rice Cakes (Oat Bran or flavored Variety)
Weetabix, Bran Flakes, Shredded Wheat or other Whole-grain Cereal
Brown rice or Microwavable Whole Grain Rice

VEGETABLES
Celery
Water chestnuts
Scallions
Dill pickles
Spinach leaves
Fresh tomatoes
Cucumber
Carrots
Romaine lettuce
Broccoli
Sweet potatoes
White potatoes
Lettuce
Onions
Canned whole tomatoes
Fresh mushrooms
Canned kidney beans

SPICES
Cinnamon
Pepper
Salt
Paprika
Garlic powder
Cloves of fresh garlic
Cumin
Parsley
Dill weed
Basil
Oregano
Cilantro
Chili flakes
Ginger
Chili powder

OILS/DRESSINGS
Extra virgin olive oil
Balsamic vinaigrette
Italian vinaigrette
Low-fat mayo or low fat salad cream
Caesar dressing
Cooking spray

FRUIT
Blueberries
Raspberries
Apples
Bananas
Peaches or Melon
Strawberries
Pears
Pumpkin Seeds
Sunflower Seeds
Mixed Nuts, Almonds, Brazil Nuts, Cashews, Peanuts etc.

DAIRY
Grated Parmesan cheese
Low-fat cheese slices
Shredded low-fat American cheese
Shredded Mozzarella cheese
Fat-free sour cream
Skim milk
Low-fat cottage cheese
Fresh eggs
Egg substitute
Low-fat yogurt
Cream cheese
FISH
Canned tuna
Salmon filet
Trout
Haddock

TOPPINGS/CONDIMENTS
Sugar-free syrup
Fresh lime juice
Light teriyaki marinade
Almonds/slivered almonds
All-natural peanut butter
Green enchilada sauce
Salsa
Soy sauce
Lime juice
Applesauce
Brown sugar
Baking powder
Lemon juice
Mixed nuts
Ketchup
Cranberry Sauce
Dijon mustard