Natural Weight Loss Tools and Charts

Recommended Food Chart

What to eat in order to achieve natural weight loss

Quality Protein Sources

Skinless Chicken Breast
Skinless Turkey Breast
Egg Whites
Whole Eggs
Tuna (water packed)
Wild Salmon
Shrimp
Cod
Lobster
Lean Red Meats (top round, lean sirloin, and flank)
Extra Lean Ground Beef
Non-fat or Low Fat Dairy Products
Whey Protein Isolates

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Sources of Unrefined Complex Carbs (Starchy and Fibrous)

Whole Wheat Bread

Rye Bread
Potatoes
Sweet Potatoes
Yams
Cornmeal
Unsweetened Oatmeal
Lentils
Pea
Chickpeas (garbanzo)
Oatcakes
Kidney Beans
Cream of Rice
Cream of Wheat
Whole Grain Pasta
Brown Rice

Asparagus

Broccoli

Brussel Sprouts

Cauliflower

Carrots

Collards

Cucumber

Green Pepper

Green Beans

Kale

Lettuce

Onion

Mushrooms

Spinach

Tomato

Fruits (In moderation only)

Apples
Apricots
Avocado
Banana
Blackberries
Cantaloupe
Cherries
Grapefruit
Grapes
Mango
Nectarine
Peach
Pears
Plums
Orange
Orange Juice
Papaya
Raspberries
Strawberries
Watermelon

Sources of Good Fats

Extra-virgin Olive Oil
Sunflower Oil
Safflower Oil
Flaxseed Oil
Walnuts
Almonds
Peanuts
Natural Peanut Butter
Cashews
Fish oil
Fatty Fish

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