Eat this, Not That on the Lean & Green Plan

Congratulations, you are probably reading this because you have decided to make your health and well-being a priority, good for you! If you are beginning a plan like the 5+1 plan then they do most of the heavy lifting by sending you pre-packaged, portion controlled fuelings that you can eat throughout the day, but what about that +1 lean and green meal? What items can you eat when you are actively working on your weight loss journey?

Here are a few simple items to help you get started and understanding what types of items you can eat, and what items you should avoid.

Eat these:

1. Almost any lean meat is on plan including the following: chicken, turkey, lean beef, game meats, lamb, pork chop or tenderloin, ground meat (at least 85% lean but shoot for 93% lean)
2. Most fish, shellfish, and seafood: mahi-mahi, halibut, Chilean sea bass, trout, salmon, tuna, lobster, crab, shrimp, scallops (avoid catfish and other fish that tend to be higher in fat)
3. Eggs and egg whites: whole eggs, egg whites, egg white substitute like Egg Beaters (when possible go with egg whites or egg white substitute)
4. Soy product options are limited: so only tofu is allowed.
5. These vegetables are lowest in carbs and the best option for your veggie intake: broccoli, cabbage, cauliflower, celery, collard greens, cucumbers, eggplant, jicama, mushrooms, peppers, spaghetti squash, spinach & zucchini.
6. Oils for cooking can include: avocado oil, olive oil and you can use canola, flaxseed, walnut in a pinch.
7. Healthy fats such as the following help keep you feeling full longer: low-carb/sugar free salad dressings, almonds, avocado, olives, pistachios, reduced fat margarine and walnuts. 
8. In limited quantities, sugar-free snacks, and beverages such as these: coffee, mints, gelatin, gum, popsicles, tea, and unsweetened almond milk.
9. Finally, you can top them with small amounts of condiments and seasonings: cocktail sauce, dried herbs & spices, lemon juice, lime juice, salsa, salt, soy sauce, sugar-free syrup, sugar-free ketchup, sugar-free barbecue sauce, yellow mustard, and zero-calorie sweeteners.

Obviously, it is important to understand the amounts you can consume as not to sabotage your weight loss efforts but knowing what is allowed is a great first step. It is also important because there are things, like were about to look at, that you cannot have, and you do not want to simply focus on what is not allowed.

So now, for the not so fun part and the things you should avoid or cut out entirely while on the plan. The plan is built around a mild keto diet and as such most carbs are to be avoided, however, with this plan fats are to be reduced as well. The only exceptions there are the pre-packaged fuelings they provide that are already measured for protein, carb and fat balance and are vitamin rich. Here is a list of what you should be looking to cut from your diet. 

Not these:

1. Deep fried foods or any type, that includes these foods: meats, fish, shellfish, vegetables, and pastries.
2. Any sort of refined grains such as the following: biscuits, cakes, crackers, cookies, flour tortillas, pancakes, pasta, pastries, white bread, and white rice.
3. Certain fats are a no-no: butter, coconut oil and most any solid shortening.
4. Any type of whole fat dairy, that includes these: cheese, milk, and yogurt.
5. Alcohol, the big one: no alcohol of any type should be consumed to stay on plan.
6. Common sweetened beverages like: energy drinks, fruit juice, soda, sports drinks, sweetened coffee or sweet tea.

As you progress on your weight loss journey and move from the 5+1 plan to the 3+3 plan, the following set of foods are slowly phased in over the course of six weeks.

1. All fresh fruits.
2. Fat-free dairy or low-fat including yogurt, milk and cheese.
3. Whole grains (not all grains):  breakfast cereals that are high in fiber, brown rice, whole wheat pasta and whole grain bread.
4. Legumes and beans: beans, lentils, peas, soybeans.
5. High Starch Vegetables: corn, peas, sweet potatoes, white potatoes.

As always, before beginning a new reduced calorie diet, always consult a certified dietician by letting them know if you are under any medications or have any underlying health condition.