Foods to Eat


Fats


* Fatty Fish: Salmon, herring, mackerel (3oz)
* Monounsaturated Fats: Olives, olive oil, avocado (1tbsp)
* Coconut Oil (1tbsp)
* Dark Chocolate (2 squares or about 1oz)
* Nuts: Walnuts, almonds, cashews, etc. (1oz)
* Seeds: Pumpkin, sunflower, chia, etc. (1oz)


Protein


* Eggs (2-3)
* Whey Protein (1 scoop)
* Tuna (½ can)
* Greek Yogurt (4-5oz)
* Chicken Breasts (3oz)
* Oysters (3oz)
* Lean Beef (3oz)
* Lentils (½ cup uncooked)
* Chickpeas (½ cup uncooked)


Carbs


* Fruit: Apples, pears, kiwi, tomatoes, bananas, berries, ect. (1 piece)
* Sweet potato (8-10oz)
* Quinoa (¼ cup uncooked)
* Black beans (½ cup uncooked)
* Couscous (¼ cup uncooked)
* Whole Grain Bread (2 slices)
* Oatmeal (½ cup)


Spices and Other


* Kimchi
* Cinnamon
* Cayenne Pepper
* Turmeric
* Yogurt 
* Most Vegetables: Spinach, bok choy, Romaine lettuce, ect.


Food to Avoid


* Fruit Juices
* French Fries
* Potato Chips
* White Bread
* White Rice
* Granola Bars
* Popcorn
* Fatty Salad Dressings
* Candy Bars
* Pastries and Cakes
* Alcohol
* Deep Fried Foods
* Canned Soups
* Frozen Meals
* Pizza
* Processed Oils: Sunflower, soy, canola, etc.
* High Sugar Foods: Sweetened Coffee, dried fruit, most desserts
* Most Fast Food