FOODS TO ENJOY and Avoid During the 5 Day Beach Body Plan

FOODS TO ENJOY and Avoid During the 5 Day Beach Body Plan

I didn’t want to call this a ‘grocery shopping’ list because you will not need everything on this list. What you eat from the lists below will be a matter of your personal tastes, choices from my designated meal plan and preferences (for example, if you’re a vegetarian you won’t be buying meat). Additionally, it gives you a guide of foods to enjoy freely, you may want to stock up on those.
Many of the condiments and spices you likely already have around the kitchen. This is a base bucket list.  Browse through and stock up accordingly ?

I.  NON-STARCHY VEGETABLES & SALAD GREENS:  At least 4 cups per day.  
•    Eat raw or lightly steamed, sautéed, or roasted in olive oil (keep olive oil to less than 1tbsn – since it is roughly 120 calories per tbsn); do not overcook. TIP: cook your veggies in low sodium chicken broth with lots of spices for flavor.
•    If steamed, spray lightly with olive oil (may be flavored with minced garlic or herbs) and lemon juice or vinegar and herbs, if desired.
1.    Green, leafy vegetables:  spinach, kale, dandelion greens, chard, collard greens, mustard greens, beet greens, bok choy, broccoli rabe, escarole.
2.    Cruciferous vegetables:  broccoli, cabbage, cauliflower, Brussels sprouts, raddichio.
3.    Other non-starchy vegetables:  zucchini, spaghetti squash, asparagus, okra, green beans, snow peas, sugar snap peas, leeks, onion, garlic, eggplant, celery, hot peppers, bell peppers, yellow squash, tomato, jicama, water chestnuts, cucumber, carrots, beets.
4.    Salad greens: Concentrate on dark colored greens -- arugula, red and green leaf lettuce, romaine lettuce, watercress, parsley, cilantro, etc.  The darker and deeper the color, the better.   

II.  GRAINS, ROOT VEGETABLES & LEGUMES:  Budget: 1-2 servings per day (depending on exercise level)
•    1 serving = ½ cup cooked.
•    Always eat these foods with a food from the protein list.
•    Purpose:  Provide fiber and nutrients that help the body get rid of toxins and control blood sugar and inflammation.
1.    Grains:  brown rice, wild rice, red rice, basmati rice, millet, quinoa (rice krispies ok)
2.    Root vegetables:  butternut or acorn squash, parsnips, artichoke, turnip, sweet potato, yam, red russet potato
3.    Legumes: butter, black, white, chickpeas, kidney, lentils, lima, adzuki, peas, hummus

III. FRUITS:  2-3 servings per day.  
•    Always eat fruit with a food from the protein, dairy or healthy fat list.
•    Serving size is 1 average piece or 1 cup.
•    Eat fresh or frozen only.
1.    Lowest glycemic:  Berries, unsweetened cranberries
2.    Moderate glycemic:  Cherries, peaches, plums, apples, pears, apricots, kiwi, oranges, grapefruits, tangerines, clementines, honey dew melon, cantaloupe, unsweetened applesauce

IV.  PROTEIN FOODS:  Eat as needed to feel satisfied.
•    Be careful not to overeat.
•    Cook by grilling, baking, broiling, roasting, poaching.
•    Use a minimal amount of olive oil sprayed to prevent sticking.
•    Season with herbs, spices, broths.
1.    Fish:  Focus on cold-water fish:  wild salmon, canned albacore or chunk light tuna, fresh yellowtail tuna, arctic char, trout, sardines, pompano, herring, sea bass, cod, halibut, haddock, red snapper, shrimp, scallops, lobster.
2.    Eggs:  omega-3 with 1 yolk or egg whites.
3.    Greek Yogurt
4.    Quality Protein Powder (I recommend Sun Warrior Protein Blend)
5.    Tofu:  firm or soft (you can try tofu-made deli meat)
6.    Edamame
7.    Soy burgers made without grain or other starches (check label carefully)

V.  HEALTHY FATS:  Use sparingly.
•    For cooking and on salads -- Extra virgin olive oil or expeller-pressed oil (try to stick to 1tbsn or less)
•    Highly recommended – 2 tablespoons ground or milled flaxseed per day:  Sprinkle on your food after cooking.  Keep in refrigerator or freezer.
•    Optional:  Enjoy 1 or 2 servings of any of the following foods each day.
1.    2 tablespoons of raw, unsalted nuts and seeds (almonds, pecans, cashews, hazelnuts, pine nuts, walnuts, filberts, pumpkin, sesame, sunflower).  You may lightly toast them in the oven or toaster oven, if desired.
2.    ¼ avocado
3.    Olives (5-6)
4.    1 tablespoon natural nut or seed butter

VI.  CONDIMENTS & SEASONINGS:  Avoid sweetened and overly salted items.
1.    Include fresh or dried herbs and seasonings – as much as you like.
o    Cayenne, dried mustard, ginger (accelerate metabolism)
o    Dill, garlic, anise, fennel (assist digestion)
o    Cinnamon, cloves, bay leaves, coriander (improve insulin and glucose levels)
o    Parsley, cilantro, fennel, anise, apple cider vinegar (remove water weight)
o    Ginger, turmeric (curcumin) (antioxidant, helps control inflammation)
o    Onion, chives, shallots, scallions, leeks, and garlic (controls inflammation, anti-yeast/bacterial/viral)
2.    Use sparingly:  salt, sea salt, wheat-free tamari sauce, Herbamare (sea salt with herbs), Bragg’s Amino Acids, kelp powder, dried ocean vegetables, gomasio, mustard, salt-free Italian seasoning.  
3.    Use salsa (without added sweeteners and refined oils) instead of ketchup.
4.    Lemon juice or apple cider vinegar is the preferred choice for salad dressings, to be paired with olive or walnut oil and herbs.  (Ask for recipes.)
5.    Vinegars
6.    100% Pure Pumpkin Puree
7.    Mustards
8.    Low-sodium broths -- chicken, beef, vegetable.
9.    Sauerkraut (unsweetened, refrigerated – not from can)
10.    Miso
11.    Ocean vegetables:  seaweed, agar, arame, dulse, hijiki, kelp, kombu, nori, sea palm, wakame.

1.    Natural extracts:  vanilla, almond, orange.
2.    Liquid stevia extract (herbal sweetener)
3.    Xylitol sweetener (sugar alcohol)
4.    Cinnamon
5.    Unsweetened cocoa powder

1.    Drink 1-2 liters of filtered or mineral water each day.  Water may be flavored with ginger, lemon juice, lime juice, or unsweetened cranberry juice (Look for <80 cals/8 oz serving, not from concentrate).
2.    Herbal teas without sweeteners or caffeine may be counted as water.  
3.    Enjoy up to 2 cups of green, black, or white teas.
4.    Limit coffee to 1 cup (8 ounces) of regular or 2 cups of decaffeinated per day.  (You may use half and half.)
5.    Vegetable juice:  low-sodium tomato or vegetable juice, fresh vegetable juice (from any of the non-starchy vegetables listed in section I).
6.    Up to 12 ounces unsweetened almond milk or 8 ounces low-fat milk per day.
7.    Poland Spring flavored or plain sparkling water

IX. Favorite Pre-Made All Natural Snacks and Superfoods for those On-the-Go

1.    Coconut Water (my favorite brand ZICO and comes in all kinds of delicious flavors)

2.    CHIA SEEDS – Add these to anything (from water to stir-fry), just 1-2tbsn will change your energy, your day, the benefits are endless! Try them and report back, I’m sure you’ll be forever hooked (like me). Order some here to try!

3.    100 Calorie Chia Bars (I think only one brand carries them: Health Warrior)
4.    Field Jerky: I LOVE high protein/low fat concept but usually beef jerky is filled with preservatives, MSG etc, I finally found one that is ALL Natural and super tasty, plus WAY lower in sodium. A great option for a mid-afternoon snack! It’s called Field Jerky!

FOODS TO AVOID DURING ARfit 5 Days to a Beach Body Plan

1.    All sugars and products with added sweeteners and foods that contain them:
•    Sugars/sweeteners:  sugar, corn syrup, high-fructose corn syrup, honey, maple syrup, agave nectar, brown rice syrup, molasses, sucrose, glucose, dextrose.
•    Artificial sweeteners:  sucralose (Splenda), Equal, Sweet ‘n Low.
•    Foods likely to contain sweeteners:  diet soda (sorry to diet Arizona tea), most bottled drinks, vitamin water, diet desserts sweetened with artificial sweeteners, most yogurts (including low carb yogurts), prepared salad dressings (especially reduced fat dressings), ketchup, relish, many sauces (e.g. BBQ sauce, teriyaki and many of the sauces used in Asian cooking), coffee creamers.  

2.    Highest glycemic fruits:  banana, pineapple, watermelon, grapes, mango, papaya, figs, dried fruits.

3.    Fruit juices, including freshly squeezed

4.    High gluten grains and any product made from flour.  This includes: cereals, muffins, breads, grains (except rice and quinoa), crackers, pasta, pizza, burrito, chips, etc. – even if these foods are labeled “whole grain.”

5.    Creamy cheeses such as brie, edam, cream cheese, and all other non-reduced fat cheeses

6.    Butter, margarine, mayonnaise (including soy mayonnaise)

7.    Most energy bars and shakes (except chia bars ?)

8.    Sausage, bacon, hot dogs, other processed meat products made with fillers

9.    Soy burgers, tempeh, and other vegetarian “meats” made with grain or other starches

10.    Roasted or salted nuts or seeds

11.    Any food that lists “partially hydrogenated” or “trans fat” as an ingredient (e.g. commercial peanut butter)


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