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What to eat

At each meal, include any of the following foods:

Protein

Chicken

Turkey

Lean beef

Lean pork

Fish

Game meat

Turkey

Note: For breakfast sausage to be considered lean, make sure it has twice as many grams of protein per serving than that of fat.


Starches

Rice (white or brown)

Rolled oats

Potatoes (sweet, white, etc)

Quinoa

Acorn or butternut squash

Berries (blueberries, strawberries, blackberries)*

Note: We limit fruit if your goal is weight loss, since most fruit has quite a bit of sugar that isn't useful for losing weight. Berries are lower in sugar and fine to use as your starch for one meal a day. They will also count as your veggie, as they have many of the nutrients that veggies provide.


Healthy fats

Olive oil

Olives*

Coconut oil

Grass-fed butter

Ghee

Ghee

Avocado*

Nuts**

Nut butter**

*Note: If you're eating olives or avocado for your fats, you can do three thumb-size servings since they are less dense than oils.

**Note: Because nuts and nut butters are higher in pro-inflammatory omega-6s, we recommend including them in only one meal per day. Although relatively rare, some people have a sensitivity to nuts and nut butters, and for those people we recommend pulling them out completely.


Veggies

Aim for variety for a diversity of vitamins and minerals, and include lots of color. Dark leafy greens, like kale and spinach, are especially nutritious.

Note that while eating lots of vegetables is a good thing, it is possible to eat too much. Eating an excessive amount can cause water retention, which can appear to stall weight loss.