Flank Steak Top Sirloin (trimmed) Breast of Chicken Protein Shake
93/7 Ground Beef (Drained and Rinsed) Ground Turkey Breast Protein Bar Eggs (Preferably whites) Whole Beans Fat Free Refried Beans
Complex Carbs (CC)
Multi Grain Bread Whole Wheat (WW) Toast Brown Rice WW Pasta
Black Bean Pasta Brown Rice Pasta Brown Rice quinoa Pasta
Green Lentil quinoa Pasta Purple Pasta
Zero Category (Z)
Salad (Leafy Greens) Asparagus Broccoli Cauliflower Green Beans
Garlic Onion Celery Cucumber Carrot (1/2c)
Green Onion Bell Peppers Any Peppers Sun Dried Tomatoes
Simple Carbs (Quick Energy)(SC)
Fruits Dried Fruits (no sugar added)
Olive Oil Olive Oil Blends Red Palm Oil Coconut Oil
Seeds (Sunflower, Pine Nuts) Avocado
Protein Bars Peanut Butter & Apples / Whole Wheat Toast / Celery
Roasted Almonds / Nuts Hummus
A group of chains made of Amino Acids. Protein is used to build, tighten and tone muscle tissue & repair the body but is NOT used to store fat. Protein takes longer to break down and digest than other nutrients, leaving you feeling full and keeping your metabolism going longer.
Complex Carbs (CC):
Like all carbohydrates, complex carbs are turned into glucose (blood sugar) in the body and used as energy. At the end of the day if you haven’t used all your glucose, it stores as fat. However, Complex Carbs digest at a slower rate and are more dense than simple carbs.
Simple Carbs (Quick Energy)(SC):
Simple carbs are smaller per gram, less filling and fast digesting. Simple carbs are quick energy for the body. Again, if there is any glucose left in the body at the end of the day, your body will store it as energy.
Zero Category (Z):
Zero Category are foods that are either so low in calories, or so high in fiber that by the time the body is done digesting them, there is nothing left to be stored or used as energy. They are usually dense and filling. They are consumed for regularity and to get macro nutrients (vitamins and minerals).
Healthy fats are used for all kinds of things for the body. Fats contain nutrients that provide energy and other substances to the body.
Small portions of food that are used to keep the metabolism going but aren’t too high in calorie to be considered a full meal. They are usually used in between meals.