Grains/Starches
- Choose the least processed carbohydrates for quality fuel
- Beans, Lentils
- Whole grain cereal, bread, pasta
- Brown rice
- Oatmeal
- Sweet potatoes, Corn
Protein
- 95% lean ground beef or turkey
- Skinless chicken
- Deli meat (turkey, ham, beef)
- Fish (Choose wild over farm raised)
- Omega 3 eggs
- Natural peanut butter/almond butter
- Low-fat yogurt
- Skim milk/1% Chocolate milk
- Lean jerky
- Smart Balance spread
- Olive oil
- Raw almonds, pecans, walnuts, peanuts, pistachios
- Avocados
- Sunflower seeds
- Pumpkin seeds
Fruits/Vegetables
- Choose fresh when possible!
- Frozen is still a great choice if you can't eat them as quickly
- 100% Fruit juice
Dairy
- Choose low-fat yogurt (Greek is high in protein)
- Part skim or 2% cheese
- 1% Chocolate milk
Pantry
- Keep foods on hand for small meals on-the-go or snacking
- Nuts: pistachios, almonds, walnuts
- Peanut and/or almond butter
- Trail Mix to-go packets (Archer Farms)
- Kashi granola bars
- Kashi cereal (great topping for a parfait)
- Whole grain crackers
- FlatOut wraps
Refrigerator
- Fresh fruits & vegetables!
- Hummus
- 2% string cheese
- Yogurt (Greek if possible)
- Boiled eggs
- Avocado
Quick Snack Ideas
- 2% string cheese + whole grain crackers
- 2% string cheese + piece of fruit
- Fruit + almond/peanut butter
- Trail Mix
- Greek yogurt + Kashi cereal + fruit
- Hummus + Veggies and/or whole grain crackers
- Avocado + Veggies
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