4 Pure Proteins
- Boneless, skinless chicken breast
- 99% fat free ground turkey (no skin)
- Egg whites or egg substitute
- Water-packed tuna
3 Fine Fruits
- Peach
- Banana
- My favorite Mangos
2 Delicious Dairies
- Skim milk
- Low fat (fat free) low sugar yogurt
2 Fantastic Fats
- Omega 3: walnuts or flaxseed oil
- Omega 6: olive oil (in moderation)
4 Virtual Veggies
- Broccoli
- Red pepper
- Spinach
- Cabbage
3 Complex Carbohydrates
- Rice
- Baked potato
- Oatmeal