5 protein servings
2 dairy servings
1 fruit serving
2 vegetable servings
1 fat serving
1 carb serving
1 single snack serving
1 condiment serving
1 condiment serving
*Can have a p90x protein bar, and recovery drink as well*
Things to eat - I'm only listing things I would actually eat. (Each thing is one serving of it).
Fats:
Olives, avocados, canola oil, olive oil, flaxseed oil
Proteins:
3 oz chicken or turkey breast, 6 egg whites, 3 oz ham slices - fat free, 3 oz pork tenderloin, 1/3 protein powder, 3 oz red meat - top sirloin, skirt steak, 3 oz red meat - lean, 3 oz tuna, 2 slices turkey bacon, veggie burger, veggie dog
Carbs:
1 medium bagel - whole wheat, 1 c baked beans, 1 c beans - kidney, black, etc., 1 bran muffin, 2 slices of whole wheat or rye bread, 1 c cereal - whole grain, 1 cup couscous, 12 crackers, 2 whole english muffins, 1 c hummus, 1 c lentils, 1 c oatmeal, 3 (3.6 oz) pancakes, 1 c pasta or noodles, 1 large pita - whole wheat, 1 potato (2"x4 3/4"), 1 c refried beans - low fat, 1 c rice - brown or wild, 1 medium sweet potato, 3 corn tortillas, 1 large whole wheat tortilla, 2 whole wheat waffles, 1 c wheat berries.
Dairy:
1 oz cheese, low fat, 1 c cottage cheese - 1%, 1 oz feta cheese, 1 oz goat cheese, 1.5 oz mozarella, 3 oz parmesan cheese, 8 oz skim milk, 1 oz soy cheese, 8 oz yogurt, nonfat
Fruits:
1 med. apple, 1 med. banana, 1 c apricots, 1/4 med cantaloupe, 1 c cherries, 1 oz dried fruit, 6 oz fresh squeezed juice, 1 med grapefruit, 1 c grapes, 1 c kiwi, .5 med mango, 1 med. nectarine, 1 large orange, .5 med papaya, 1 med. peach, 1 med. pear, 1 c raspberries, blueberries or blackberries, 2 c strawberries - sliced, 1 med. tangerine, 1 c watermelon
Vegetables - 1 c cooked veggies, juice, or soup - 2 c leafy greens:
Asparagus, lettuce, beets, broccoli, brussels sprouts, cabbage, cauliflower, celery, cucumber, eggplant, kale, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, v8 juice, vegetable soup, etc
Condiments - 2 tbsp in each serving:
BBQ and other low-fat sauces and marinades, fat-free dressings, mustard, honey, pure fruit jams
Snacks:
1 oz cheese, low fat, 8 oz cottage cheese, 1%, 1 oz dried fruit, 1 frozen fruit bar, 8 oz fruit sorbet, 12 mini rice cakes, 4 oz nonfat frozen yogurt, .5 of a p90x protein bar, 1 tbsp peanut butter on celery, 1.5 oz string cheese, 1 oz turkey jerky, 8 oz yogurt, nonfat
