Organized by protiens, carbs, fats, fruits, veggies, and things to avoid:

Check out the vitamin chart for more details on the various foods listed below.

PROTEINS

Chicken breast
Turkey breast
Lean ground turkey
Swordfish
Orange roughy
Haddock
Salmon
Tuna
Crab
Lobster
Shrimp
Top round steak
Top sirloin steak
Lean ground beef
Buffalo
Lean ham
Egg whites or substitutes
Trout
Low-fat cottage cheese
Wild-game meat

VEGETABLES

Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green beans
Green peppers
Mushrooms
Spinach
Tomato
Peas
Brussels sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion

FRUITS

Apples
Bananas
Cantaloupe
Grapes
Honeydew Mellon
Lemons
Limes
Oranges

FATS

Avocado
Sunflower seeds
Pumpkin seeds
Cold-water fish
Natural peanut butter
Low-sodium nuts
Olives and olive oil
Safflower oil
Canola oil
Sunflower oil
Flax seed oil

CARBOHYDRATES

Sweet potato
Yams
Squash
Pumpkin
Steamed brown rice
Steamed wild rice
Pasta
Oatmeal
Barley
Beans
Kidney beans
Corn
Strawberries
Melon
Apple
Orange
Fat-free yogurt
Whole-wheat bread
High-fiber cereal
Whole-wheat Tortilla
Whole grains

VEGETARIAN PROTEINS

Tempeh
Seitan
Tofu
Texturized vegetable protein
Soy foods
Veggie burgers

FATS TO AVOID

Butter
Fried foods
Mayonnaise
Sweets
Whole-fat dairy products

FOODS TO AVOID

Potato chips
Soda
Fried foods