Fresh or frozen fruit is preferable but canned fruit is also an option. Just be sure to check the label to see if the fruit is canned in syrup and instead opt for one that’s packed in water, 100% juice, or the fruit’s own juice.

• Apples

• Bananas

• Cherries

• Blueberries

• Blackberries

• Strawberries

• Raspberries

• Oranges

• Lemons

• Limes

• Grapes

• Kiwis

• Tangerines

• Apricots

• Pears

• Peaches

• Plums

• Nectarines

• Grapefruit

• Watermelon

• Figs

• Dates

• Honeydew

• Cantaloupe

• Pineapple

• Mango

• Papaya

• Avocados

• Pomegranates

• Lychee

Fresh or frozen vegetables are preferable but canned vegetables are also an option. When purchasing canned vegetables, look for those that are labeled “no salt added” or “low sodium.” Also, when purchasing canned vegetables with reduced sodium, you can lessen the sodium content even more by rinsing the vegetables.

• Arugula

• Cabbage

• Cucumbers

• Asparagus

• Mushrooms

• Beetroot

• Radish

• Onions

• Garlic

• Carrots

• Corn

• Zucchini

• Bell Pepper

• Brussels Sprouts

• Squash

• Eggplant

• Artichoke

• Okra

• Romaine Lettuce

• Iceberg Lettuce

• Celery

• Broccoli

• Cauliflower

• Kale

• Spinach

• Collard Greens

• Mustard Greens

• Tomatoes

• Turnips

• Green Beans

• Peas

• Oatmeal

○ Rolled Oats

○ Steel-Cut Oats

• Cream of Wheat

• Wheat Germ

• Whole-Wheat English Muffins

• Whole-Wheat Tortillas

• Whole-Wheat Pita Bread

• Whole-Wheat Pancake/Waffle Mix

• Whole-Grain Bread

• Ezekiel Bread

• Rice

○ Brown Rice

○ Red Rice

○ Black Rice

○ Wild Rice

• Quinoa

• Couscous

• Beans¹If canned, avoid beans with added salt or sugar.

○ White Beans

○ Kidney Beans

○ Navy Beans

○ Pinto Beans

• Chickpeas

○ Chickpea Pasta

• Lentils

• Potatoes

• Sweet Potatoes

• Yams

• Cassava

• Eggs

• Chicken Breast

• Ground Chicken

• Turkey Cutlets

• Turkey Bacon

• Turkey Sausage

• Ground Turkey

• Beef

○ Eye Round

○ Top Round

○ Round Tip

○ Bottom Round

○ Sirloin

○ Top Loin

○ Tenderloin

○ Flank

• 90/10 Ground Beef

• 90/10 Ground Bison

• Pork

○ Tenderloin

○ Loin Chops

○ Sirloin Roast

• Tuna²Fresh or canned in water.

• Salmon

• Mackerel

• Sardines

• Halibut

• Tilapia

• Shrimp

• Scallops

• Tofu

• Tempeh

• 1% Milk

• 2% Milk

• Skim Milk

• Almond Milk

• Oat Milk

• Soy Milk

• Rice Milk

• Greek Yogurt³Unflavored.

• Cottage Cheese⁴Low or fat free.

• Ricotta Cheese⁵Low or fat free.

• Cheese

○ Swiss Cheese

○ Goat Cheese

○ Blue Cheese

○ Feta Cheese

○ Provolone Cheese

○ Muenster Cheese

○ Mozzarella Cheese

○ Parmesan Cheese

○ Romano Cheese

• Babybel Cheese

• String Cheese

• Ghee

• Almond Butter⁶Natural.

• Cashew Butter⁷Natural.

• Peanut Butter⁸Natural.

• Honey

• Mustard

• Hummus

• Salsa

• Hot Sauce

• Sriracha Sauce

• Horseradish Sauce

• Liquid Aminos

• Kimchi

• Sauerkraut

• Apple Cider Vinegar

• Balsamic Vinegar

• Extra Virgin Olive Oil

• Coconut Oil

• Avocado Oil

• Sesame Seed Oil

• Flaxseed Oil

• Applesauce⁹Unsweetened.

• Dried Apricots¹⁰No sugar added.

• Dried Figs¹¹No sugar added.

• Prunes

• Raisins¹²No sugar added.

• Currants

• Pickles

• Olives

• Pork Rinds

• Beef Jerky¹³No sugar added.

• Turkey Jerky¹⁴No sugar added.

• Nuts¹⁵Unsalted.

○ Almonds

○ Cashews

○ Pecans

○ Pistachios

○ Walnuts

○ Brazil Nuts

○ Macadamia Nuts

• Seeds¹⁶Unsalted.

○ Chia Seeds

○ Sesame Seeds

○ Pumpkin Seeds

○ Sunflower Seeds

○ Flaxseeds

○ Whole-Grain Crackers

• Rice Cakes

• Popcorn¹⁷If making popcorn at home, buy kernels to air pop it or purchase a “light” microwave popcorn. If buying popcorn that’s already made, look for a bag with packaging that says it’s air popped.

• Cacao Nibs

• Dark Chocolate¹⁸At least 70 percent cacao.

• Water

• Sparkling Water

• Coffee

• Black Tea

• Green Tea

• Kefir

• Diet Soda

• 100% Fruit Juice¹⁹No sugar added.

○ Pomegranate Juice

○ Cranberry Juice

○ Acai Berry Juice

○ Prune Juice

○ Red Grape Juice

• 100% Vegetable Juice²⁰No sugar added and low sodium.

• Coconut Water

• Protein Powder²¹At least 20g protein and less than 5-15g carbs per serving. It should also contain less than 7g added sugar per serving.

○ Whey Protein

○ Casein Protein

○ Egg White Protein

○ Soy Protein

○ Hemp Protein

○ Pea Protein

○ Brown Rice Protein

• Ready-To-Drink Protein Shakes²¹At least 20g protein and less than 5-15g carbs per serving. It should also contain less than 7g added sugar per serving.

• Sea Salt

• Black Pepper

• Red Pepper Flakes

• Basil

• Sage

• Paprika

• Cayenne

• Saffron

• Turmeric

• Thyme

• Rosemary

• Cumin

• Coriander

• Italian Seasoning

• Oregano

• Adobo

• Sazon

• Nutritional Yeast

• Onion Powder

• Garlic Powder

• Chili Powder

• Curry Powder

• Chicken Broth

• Nutmeg

• Ginger

• Cinnamon

• Vanilla Extract

• Stevia

• Baking Powder

• Baking Soda

• Flour

○ Almond Flour

○ Coconut Flour

○ Whole-Wheat Flour