The Secrets to Weight Loss Success

 

Secret I:  Develop a Winning Nutrition & Fitness Plan

 

The Winning Nutrition Plan Recommended Food List

 

 

© Jill Satterfield, All Rights Reserved

Remember these three facts:

1. Eat every 3 – 4 hours.

2. Make sure to include protein at every meal.

3. Watch your portion size. 

 

 

High Quality Proteins
chicken breast
turkey breast
lean ground turkey
top round steak
top sirloin steak
lean ground beef
orange roughy

mahi-mahi
haddock
salmon
tuna
lobster
shrimp

lean ham
egg whites or substitutes
low-fat cottage cheese

protein powder (whey or soy)

 

Combo Foods

(foods that contain both quality protein & low-glycemic carbohydrate)

 

low-fat yogurt

low-fat milk

vegetarian products

(Boca burgers, Boca sausage, etc.)

Edamame (soybeans)

meal replacements, such as shakes and bars

(must be low sugar, high fiber, and high protein)

peanut butter (watch portion size – 1 tbs. – measure it)

 

Fats
(use in moderation)

avocado
sunflower seeds
pumpkin seeds

nuts
low-fat cheese
low-fat salad dressing
olive oil
safflower oil
canola oil
sunflower oil
flax seed oil

Low & Mid-Glycemic Carbohydrates
sweet potato
squash
steamed brown rice
steamed wild rice
whole wheat pasta (watch the portion)
oatmeal
beans
corn

100% stone ground whole-wheat bread

sprouted grain bread
high-fiber / high protein cereal

 

broccoli
asparagus
lettuce
cauliflower
green beans
green peppers
mushrooms
spinach
tomato
peas
brussels sprouts
artichoke
cabbage
celery
zucchini
cucumber
onion

strawberries
melon
apples
peaches

blueberries

grapes