Body for Life Food List

Food List

Protein Chicken breast Turkey breast Lean ground turkey Swordfish Orange roughy Haddock Salmon Tuna Crab Lobster Shrimp Top round steak Top sirloin steak Lean ground beef Buffalo Lean ham Egg whites or substitutes Trout Low-fat cottage cheese Wild-game meat Turkey Bacon Complex Carbohydrates Potato Sweet potato Yams Squash Pumpkin Steamed brown rice Steamed wild rice Lentils Couscous Kashi Bulgur Whole-wheat pasta Oatmeal Barley Beans (black, kidney) Corn Strawberries Melon Apple Orange Fat-free yogurt Fat-free milk Whole-wheat bread High-fiber cereal Whole-wheat tortilla Whole-wheat pita bread Whole grains

Vegetables Broccoli Asparagus Lettuce Carrots Cauliflower Green beans Green peppers Mushrooms Spinach Tomato Peas Brussels sprouts Artichoke Cabbage Celery Zucchini Cucumber Onion Vegetable Proteins Tempeh Seitan Tofu Texturized vegetable protein Soy foods Veggie burgers Healthy Fats Avocado Sunflower seeds Pumpkin seeds Cold-water fish Natural peanut butter Low-fat cheese Low-sodium nuts Olives and olive oil Safflower oil Canola oil Sunflower oil Flax seed oil

Grilled Chicken Burrito

Ingredients 2 chicken breasts, sliced into strips 1 teaspoon cumin 1 teaspoon chili powder 2 whole-wheat tortillas 4 tablespoons green enchilada sauce 2 tablespoons low-fat shredded cheese (Mexican blend) 1 cup salsa, divided 2 tablespoons shredded lettuce 2 tablespoons fat-free sour cream (optional) Cilantro, chopped Preparation Season sliced chicken with cumin and chili powder and sauté over medium heat in nonstick skillet sprayed with cooking spray. Remove from skillet. Heat whole-wheat tortillas in skillet for one minute on each side. Remove from heat and place each tortilla on a plate. Pile sliced chicken on each tortilla and top with equal amounts of enchilada sauce, cheese, salsa, lettuce, sour cream and cilantro. Roll each tortilla and enjoy.

Mexican Buffalo Burgers

Ingredients 1 pound ground buffalo meat 1/4 teaspoon salt 1/4 teaspoon pepper 1 1/2 tablespoons Worcestershire sauce 1/2 tablespoon chili powder 4 leaves romaine lettuce 4 slices tomato 4 whole-wheat hamburger buns Preparation Put meat in a large mixing bowl and add salt, pepper, Worcestershire sauce and chili powder. Mix gently. Form meat into four patties. Grill burgers until cooked to your liking or cook on a nonstick skillet coated with cooking spray. Place burgers on buns and top with lettuce and tomato.

Healthy Meatballs

Ingredients 1 pound ground turkey or lean ground buffalo 1 small onion, chopped 2 egg whites 2 tablespoon sugar-free barbecue sauce (salt and pepper works, too) Cooking spray Preparation Preheat oven to 425 degrees. Mix all ingredients and roll into 1-inch balls. Place on a baking sheet sprayed with cooking spray. Bake for 10 minutes, flip the meatballs and bake for another 10 minutes. Serve with your favorite spaghetti sauce

Hummus

Ingredients 1 (15-ounce) garbanzo beans (chick peas), drained 1 teaspoon bottled, minced garlic 1 tablespoon lemon juice 1 tablespoon tahini (sesame seed paste) or all-natural peanut butter 1/2 cup plain, non-fat yogurt (try Greek yogurt, which has more protein) 1 teaspoon salt 1 teaspoon cumin parsley to taste McCormick Red Curry Powder to Taste cayenne pepper to taste Preparation Add first five ingredients to a food processor or blender and blend until smooth. Add spices and blend again. If you want, you can omit the tahini or peanut butter and substitute it with another tablespoon of non-fat yogurt. Use in place of egg yolk in a hardboiled egg, like deviled eggs.

How to create a Body-for-LIFE meal:

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1.	A portion is the size of a deck of playing cards, the size of your closed fist or the palm of your hand for all solid foods.
2.	One cup for all liquids.

How to create a Body-for-LIFE meal:

1 Protein Choose a portion of lean protein	Chicken breast Ground turkey Fish Steak More suggestions >>
2 Carbohydrates Choose a portion of complex carbohydrates	Small baked potato Sweet potato ½ cup of brown rice 2 slices of whole-wheat bread More suggestions >>
3 Vegetables Add a portion of vegetables to at least two meals each day	Broccoli Asparagus Lettuce Carrots More suggestions >>
4 Essential fats Consume one tablespoon of unsaturated oil daily or three portions of salmon per week	Avocado Sunflower seeds Cold-water fish Natural peanut butter More suggestions >>
5 Water Drink at least 10 glasses of water each day.	Drink a glass of water with every meal and during workouts.

Body for LIFE Food List

Food List

Protein Chicken breast Turkey breast Lean ground turkey Swordfish Orange roughy Haddock Salmon Tuna Crab Lobster Shrimp Top round steak Top sirloin steak Lean ground beef Buffalo Lean ham Egg whites or substitutes Trout Low-fat cottage cheese Wild-game meat Turkey Bacon Complex Carbohydrates Potato Sweet potato Yams Squash Pumpkin Steamed brown rice Steamed wild rice Lentils Couscous Kashi Bulgur Whole-wheat pasta Oatmeal Barley Beans (black, kidney) Corn Strawberries Melon Apple Orange Fat-free yogurt Fat-free milk Whole-wheat bread High-fiber cereal Whole-wheat tortilla Whole-wheat pita bread Whole grains What Not to Eat on Body-for-LIFE (except on your Free Day) Protein Pork bacon Deep-fried meat such as fried chicken, chicken fingers, fish sticks, Buffalo wings, etc. Hamburgers and fatty cuts of beef Hot dogs Simple Carbs Cookies Cake White rice White bread Crackers Candy French Fries Chips Doughnuts Soda Unhealthy Fats Butter Lard Mayonnaise Coconut oil Cream-based sauces Full-fat dairy products

Vegetables Broccoli Asparagus Lettuce Carrots Cauliflower Green beans Green peppers Mushrooms Spinach Tomato Peas Brussels sprouts Artichoke Cabbage Celery Zucchini Cucumber Onion Vegetable Proteins Tempeh Seitan Tofu Texturized vegetable protein Soy foods Veggie burgers Healthy Fats Avocado Sunflower seeds Pumpkin seeds Cold-water fish Natural peanut butter Low-fat cheese Low-sodium nuts Olives and olive oil Safflower oil Canola oil Sunflower oil Flax seed oil