Alex Isaly BLOG
| Dec-03 | 0 Comments |
Food List and Cheat Sheet
POSTED BY: Alex Isaly in BLOG
The following is a condensed list of common food items. This list will help you learn how to categorize food items into protein, carbohydrates and fat and how to create balanced meals.
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Lean Protein
- chicken/turkey breast
- pork tenderloin
- 99% lean ground turkey
- shrimp/cod/tuna
- egg whites
- protein powder
- LF/NF cottage cheese
- LF/NF plain Greek yogurt
-
Non-Lean Protein
- chicken/turkey dark meat
- pork chop
- 93% lean ground turkey
- salmon/orange roughy
- tofu
- filet mignon/ground beef (99-96% lean)
- regular cottage cheese
- regular plain Greek yogurt
-
Add Fat with Lean Protein only
- nuts/nut butters
- oils like olive or canola
- avocado/guacamole
- salad dressing
- mayonnaise
- flax seed
- butter/margarine
- egg yolks
-
Starch/Grain
- brown rice
- oatmeal/cereal
- potatoes/yams
- quinoa
- pasta
- bread
-
Fruit
- apple
- banana
- blueberries
- orange
- strawberries
- watermelon
-
Vegetables
- asparagus
- beans
- garden salad
- carrots
- corn
- broccoli
*If having 2 carbohydrates in one meal, such as brown rice and broccoli for example, aim to have smaller portions of each to keep your blood sugar from spiking.
-
Look for a Balance of Protein/Carb/Fat
- Protein bars such as Power Crunch, Think Thin, Detour, Balance Bar or Zone Bar
- Ready-to-drink protein shakes such as Light Muscle Milk or Myoplexedamame
Please Note:
Though cheese contains a small amount of protein and mostly fat, consider it your source of fat. Add additional protein and carbohydrates to create a balanced meal. Please note that cottage cheese is very high in protein and therefor considered a protein.
Milk has a combination of protein, carbohydrates and fat (unless using fat free or skim). To add milk to a meal, it’s best to read the nutrition label and then add protein, carbohydrate and fat to make a complete meal.
All food items are either a protein, carbohydrate or fat (or combination). Because of this, all foods can be included in your plan by figuring out what the food is (protein, carbohydrate, fat or combo) and then adding the missing macronutrients (protein, carbohydrate or fat) to create a balanced meal. If you are unsure what the food item is, simply check the nutrition label.