Food Shopping List

Lean Meats

• Lean beef (trimmed of visible fat)

• Flank steak

• Top sirloin steak

• Extra-lean hamburger (no more than 7% fat, extra fat drained off)

• London broil

• Chuck steak

• Lean veal

• Any other lean cut

• Lean pork (trimmed of visible fat)

• Pork loin

• Pork chops

• Any other lean cut

Lean poultry (white meat, skin removed)

• Chicken breast

• Turkey breast

• Game hen breasts

Eggs (limit to six a week)

• Chicken (go for the enriched omega 3 variety)

• Duck

• Goose

Other meats

• Rabbit meat (any cut)

• Goat meat (any cut)

Organ meats

• Beef, lamb, pork, and chicken livers

• Beef, pork, and lamb tongues

• Beef, lamb, and pork marrow

• Beef, lamb, and pork “sweetbreads”

Nuts and Seeds

• Almonds

• Brazil nuts

• Cashews

• Chestnuts

• Hazelnuts (filberts)

• Macadamia nuts

• Pecans

• Pine nuts

• Pistachios (unsalted)

• Pumpkin seeds

• Sesame seeds

• Sunflower seeds

• Walnuts

Fish

• Bass

• Bluefish

• Cod

• Drum

• Eel

• Flatfish

• Grouper

• Haddock

• Halibut

• Herring

• Mackerel

• Monkfish

• Mullet

• Northern pike

• Orange roughy

• Perch

• Red snapper

• Rockfish

• Salmon

• Scrod

• Shark

• Striped bass

• Sunfish

• Tilapia

• Trout

• Tuna

• Turbot

• Walleye

• Any other commercially available fish

Shellfish

• Abalone

• Clams

• Crab

• Crayfish

• Lobster

• Mussels

• Oysters

• Scallops

• Shrim

Oils

Olive, avocado, walnut,  flaxseed, and canola oils (use in moderation—4 tablespoons or less a day when weight loss is of primary importance)

Fruit

• Apple

• Apricot

• Avocado

• Banana

• Blackberries

• Blueberries

• Boysenberries

• Cantaloupe

• Carambola

• Cassava melon

• Cherimoya

• Cherries

• Cranberries

• Figs

• Gooseberries

• Grapefruit

• Grapes

• Guava

• Honeydew melon

• Kiwi

• Lemon

• Lime

• Lychee

• Mango

• Nectarine

• Orange

• Papaya

• Passion fruit

• Peaches

• Pears

• Persimmon

• Pineapple

• Plums

• Pomegranate

• Raspberries

• Rhubarb

• Star fruit

• Strawberries

• Tangerine

• Watermelon

• All other fruits

Vegetables

• Artichoke

• Asparagus

• Beet greens

• Beets

• Bell peppers

• Broccoli

• Brussels sprouts

• Cabbage

• Carrots

• Cauliflower

• Celery

• Collards

• Cucumber

• Dandelion

• Eggplant

• Endive

• Green onions

• Kale

• Kohlrabi

• Lettuce

• Mushrooms

• Mustard greens

• Onions

• Parsley

• Parsnip

• Peppers (all kinds)

• Pumpkin

• Purslane

• Radish

• Rutabaga

• Seaweed

• Spinach

• Squash (all kinds)

• Swiss chard

• Tomatillos

• Tomato (actually a fruit, but most people think of it as a vegetable)

• Turnip greens

• Turnips

• Watercress