Chicken
fish
lean cuts of beef and pork,
eggs,
All veggies except starchy ones(corn peas white potatoes)
root veggies, sweet potatoes, beets, turnips
squash, butternut, spaghetti squash,(easy to microwave and use instead of noodles for spaghetti) yellow and green squash
all greens
Mash cooked califlower instead of potatoes.
tofu,
tomatoes
onions
avocados
olive oil, coconut oil, mayo, butter( in limited quantities)
cheese, including cream cheese (in limited quantities)
all herbs and spices. try to use low salt.
cottage cheese
sour cream,
half and half for coffee.
liquid stevia or packets to sweeten drinks
(all other artificial sweeteners are bad for us)
melons
all berries, fresh
beanitos are a good chip if you must...made from black beans.
Natures own makes a double fiber low calorie bread, a couple of slices a day is ok. High fiber tortilla" flat out" is acceptable.
almonds, pecans, macadamian nuts
seeds, sesame, pumpkin
lots of whole raw, fresh when ever possible then frozen than canned which is your last choice too many nutrients lost and usually too much salt.
bizi
p.s I take a good multi vitamin and extra calcium 1000mg a day plus magnesium and vit d3 because I don't drink milk or eat dairy for the most part.