EB Food list!
Eggs, Chicken breast, Lean ground beef, Chuck Roast, London broil, Top round, Turkey, Lamb, Pork chops, Game, Bison, Rump Roast, Ground Sirloin, Club Steak, Flank Steak, Round Steak, Sirloin Steak, T-Bone Steak, Lamb Loin, Tofu, Tempeh, Tofu/Bean curd (stiff), Only Protein Protein Powder. Fish Striped bass, Cod, Flounder, Haddock, Halibut (Steamed), Lake Perch, Fresh Tuna, Crab, Mahi Mahi, Lobster (no butter), Tuna (water packed), Scallops, Tilapia, Shrimp, Sole, Whitefish, Red Snapper, Butter fish, Salmon, Grouper, Trout, Mackerel, Yellow Tail, Blue fish, Corvina, Cobia * A portion is the size of the palm of your hand. Roughly 4-6 oz. for woman and 6-8 oz for men. The palm is a good size.
Oils
Olive, Coconut, Avocado,
*1 Tablespoon (1 serving daily)
Healthy fats
Avocado, Coconut oil, Almonds, Flax oil and meal. Peanut Butter (Natural), Almond butter, almonds, Borage oil. *Healthy fats should make up 20% of your total calories. Nuts would be a small handful (around 12), Butters should be 1 Tablespoon, Oils should be 1 Tablespoon
Vegetables
Asparagus, Arugula, Alfalfa sprouts, Bean Sprouts, beets, Broccoli, Bamboo shoots, Bok choi, Brussels, Capers, Cauliflower, Carrots, Artichoke, Cabbage, Celery, Chard, Cucumbers, Collard greens, Beet greens, Turnip greens, Mustard greens, Egg Plant, Lettuce or Endive, Green Onions, garlic chives, onions, shallots, garlic, Spinach or Kale, Leeks, Lemon grass, Parsnips, Peppers (red, yellow & green), Pumpkins, Mushrooms, Radishes, Tomatoes, Turnip, Rutabagas, Sprouts, Snow peas, Snap peas, Squash (summer), Spaghetti squash, String Beans - Wax, Green or Yellow, Zucchini
*If they are raw you can eat as much as you would like. If they are cooked, 1⁄2 C. for woman and 1 C. for men.
Fruits
You will lose faster if you stick with berries. These are listed in the order of lowest insulin response. 1 being the lowest: #1 Blueberries, Blackberries, Raspberries, Strawberries, Blackberry,
#2Apple, Cantaloupe, Cherries, Grapefruit, Orange, Tangerines, Lemon, Honeydew, #3 Peach, Apricot, Grapes, Pear, Nectarine,
#4
(These you would eat before a work out) Watermelon, Winter melon, Passion fruit, Pineapple, Banana, *Berries and things like that would be 1 C, Other fruit would be 1 small, remember, fruit is considered a carb so if you are having fruit you would count as your carb.
Carbs (if losing weight only Sweet potatoes, and Yams before 3:00 pm)
Sweet potatoes, and Yams for the first 3-4 weeks. After 3-4 weeks and for some it can be up to 6 weeks depending on the insulin issues, you will add to this to this section; gluten free oats, Corn Tortillas( you will want to keep this to a minumum unless you can find some that have non GMO corn. All corn in the US has been genetically modified and this has contributed to obesity) and Ezekiel bread. If you are working out you will need more of this section than someone that isn’t. If you are doing weights and cardio you will need around 3 servings here.
*A serving for woman is 1⁄2 C., men 1 C. Sweet potatoes and Yams would be 1 small.
Fibers
Chia seeds, Flax meal, Inulin, glucomana (you will only want to use 1⁄2 teas. This really expands), acacia powder (*Miracle noodles are great to use for pasta meals and they are from glucomana and really make you feel full)
*these are great to add to a shake or anything. It doesn’t take much though so use a Tablespoon or two.
Dairy (Do not eat after 3:00 pm)
Plain yoghurt, Greek yogurt, low fat Cottage Cheese, Mozzarella part skim cheese, Parmesan cheese. *You want to keep this to a minimum and not daily. Dairy does slow your weight loss. Greek yogurt is 1 Tablespoon, yogurt and Cottage cheese would be 1⁄2 C for woman and 1 C. men, and cheese would be 1 stick or a sprinkle.
Sweeteners
Stevia, Lohaun, xylotol
Fermented
Kubucha, Saurkraut, Kim chee, Tempeh, Apple Cider vinegar, Balsamic vinegar, Champagne vinegar, Red wine vinegar, White vinegar, Rice vinegar *The first 3 things 1/4 C, After that you can use as you like.
Misc
Almond milk (blue diamond 40 calorie), Braggs liquid aminos, Real salt (you can use sea salt also), Mrs. Dash seasoning salt, Nutritional yeast, Dry herbs, Spices, Coffee, Tea, Vanilla
