IronMan

Its a good idea to have a list handy, maybe stuck to the fridge.

• 1-2 Gallons of Water a day

Protein

• Boneless, Skinless Chicken Breast
• Tuna (water packed)
• Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi, tilapia, Sardines)
• Shrimp
• Extra Lean Ground Beef or Ground Round (92-96%)
• Venison
• Buffalo
• Ostrich
• Protein Powder (Whey, Casein, Soy, Egg)
• Eggs
• Low or Non-Fat Cottage cheese, Ricotta
• Low fat or Non fat Yogurt
• Ribeye Steaks or Roast
• Top Round Steaks or Roast (stew meat, London broil, Stir fry)
• Top Sirloin (Sirloin Top Butt)
• Beef Tenderloin (filet mignon)
• Top Loin (NY Strip Steak)
• Flank Steak (Stir Fry, Fajitas)
• Eye of Round (Cube meat, Stew meat, Bottom Round)
• Ground Turkey, Turkey Breast slices or cutlets (*no deli or sandwich meats)

Complex Carbs (nothing enriched, bleached or processed if possible)

• Oatmeal (Old fashioned, Quick oats, Irish steal cut)
• Sweet Potatoes, Yams
• Beans (Black eyed, Pinto, Red, Kidney, Black)
• Oat Bran Cereal, Grape nuts, Rye cereal, Multi grain hot cereal
• Farin (Cream of wheat)
• Whole Wheat frozen Bagels, Pitas
• Whole wheat or Spinach Pasta, Whey Pasta
• Rice (Brown, white, jasmin, basmiti, arborio, wild)
• Potatoes (red, white, baking)

Fibrous Carbs

• Green Leafy lettuce (red, green, romaine)
• Broccoli
• Asparagus
• String Beans
• Spinach
• Bell Pepers (Green or Red)
• Brussels Sprouts
• Cauliflower
• Cabbage
• Celery
• Cucumber
• Carrots
• Eggplant
• Onions
• Pumpkin
• Garlic
• Tomatoes
• Zucchini

Fruit (If acceptable on diet)

• Bananas
• Oranges
• Apples
• Grapefruit
• Peaches
• Strawberries
• Blueberries
• Raspberries
• Lemons
• Limes

Healthy Fats

• Natural Style Peanut Butter
• Olive oil, Safflower oil
• Flaxseed oil
• Fish Oil
• Nuts (peanuts, almonds, walnuts)

Dairy

• Eggs
• Low of Non-Fat cottage cheese, Ricotta
• Low or non-fat milk
• Low fat or non-fat yogurt

Condiments & Spices

• Diet Soda
• Crystal light
• Fat free mayonaise
• Reduced sodium Soy Sauce
• Reduced sodium Teriyaki Sauce
• balsamic Vinegar
• Salsa, Jalepenos
• Hot peppers and Hot sauce, Cayanne pepper
• Chili powder and Chili paste
• Mrs. Dash
• Steak Sauce
• Sugar free Maple Syrup
• Mustard
• Extracts (vanilla, almond, etc)
• Low sodium beef or chicken Broth
• Plain or reduced sodium tomatoe sauce or paste

For calories in each food go to http://www.fitday.com