Protein Bread - Whole grain wheat, low carb. 1 loaf (11 slices) (daily
breakfast + Thursday & Friday Lunch, Monday, Friday & Sunday Dinner) KEEP IN FREEZER
Grapefruits 6 - preferably ruby red (daily breakfast + Wednesday & Sunday
lunch, Monday & Saturday Dinner)
Assorted Fruits - see fruits link (Daily Alternate Lunch + Tuesday
Lunch, Saturday Lunch)
Lemons / Limes
Celery (Daily Snack, Tuesday, Wednesday, Sunday Dinner)
Carrots or Baby
Carrots (Daily Snack, Tuesday dinner, Sunday Lunch)
Cucumbers (Monday, Tuesday, Wednesday dinner,
Sunday Dinner)
Tomatoes (Monday & Sunday Lunch, Monday, Tuesday, Wednesday, Saturday, Sunday Dinner)
Lettuce
- green leaf, romaine -anything greener is better than iceberg- (Monday, Tuesday, Wednesday, Friday, Saturday, Sunday
Dinner)
Mushrooms (Monday & Friday Dinner Option)
Brussels sprouts (Tuesday
Dinner, Sunday dinner)
Zucchini (Thursday Lunch Option)
Green peppers (Thursday Dinner
Option)
String beans (Thursday Lunch & Dinner Option)
Spinach (Thursday Dinner
Option, Friday Lunch)
Assorted diced cooked vegetables -think Ratatouile style eggplant, yellow squash,
red pepper, etc.(Friday Dinner Option)
Cabbage (Sunday lunch option)
Broccoli (Sunday
lunch option)
Cauliflower(Sunday lunch option)
Optional - recommended for great flavor
onion, scallions, leeks,
shallots, garlic
fresh or dried herbs (parsley, thyme, cilantro, basil, oregano, rosemary, ginger, chives, etc.)
Lean hamburger (Tuesday Dinner)
Roast lamb or Chicken/Turkey/Fish/Seafood
(Wednesday dinner)
Broiled steak (Sunday dinner)
Roast, broiled or barbequed chicken or Turkey (Monday Lunch, Thursday Lunch, Saturday
Dinner, Sunday Lunch)
Fish or shellfish, any kind (Monday dinner, Friday dinner)
Tuna fish
or salmon salad (Wednesday lunch)
Two eggs (Thursday Lunch)
Low-fat cottage cheese 5 cups
(Thursday lunch, Saturday Lunch, Daily substitute)
Low-fat sour cream 7 tablespoons (Daily substitute)
Assorted
cheese slices -see link. (Friday Lunch)
walnuts or pecans 21 (Daily substitute)
olives 4 (Tuesday Dinner)
Vegetable Broth & Low Sodium Chicken Stock (these can be homemade by saving
your cooking liquids; add carrots & celery for a hot soup snack)
vinegar (balsamic, apple cider, rice wine, red wine, etc)
mustard
(dijon, etc)
salt & pepper
ketchup (sugar free/low carb)
barbeque sauce (sugar free/low carb)
oil-free cooking spray
(olive oil pam)
I cant believe its not butter spray / butter buds
artificial sweetener (stevia, truvia, purevia, etc)
Coffee
Tea
Seltzer / Diet Soda
