Foods to Avoid and Foods to Include in Meal Planning


Several of the foods below fit into more than one category. This is not a complete list of foods to eat and foods to avoid, but is meant to be an example and a good starting point.

NOTE: It is recommend that you check with your doctor or dietician before making any changes to your regular eating plan.

If you follow a healthy eating plan, it is okay to have 1-2 meals a week with your favorite foods while still maintaining smaller portions. This helps to stay on track with your healthy eating plan the remainder of the week. So go ahead and cheat once or twice, just make sure you remain faithful to your meal plan for all other meals during the week.

Here are examples of cheat meals:
1 Hamburger, fries and one shake
1 serving Lasagna, garlic bread, salad, small dessert
2 slices of pizza with a side salad, small dessert

Keep in mind having 1 or 2 cheat meals is NOT required. If you choose not to cheat, all the better. Remember, these are not cheat days, just  1-2 cheat meals each week.

Foods to Avoid

Deep Fried foods
Heavily Breaded foods
Ice Cream
Foods that have ingredients you can’t pronounce…read ingredient labels
All sodas, diet included
Refined sugar and foods that contain it
White flour and foods that contain it
All artificial sweeteners, Splenda, Equal, etc.
Alcohol, save for special occasions
Boxed, processed foods

Foods to Include

Complex Carbohydrates
Sweet Potatoes
Whole grains (oats, quinoa, brown rice, wild rice)
Fresh or frozen veggies
Fresh fruit or frozen berries
Whole wheat pasta
Whole Wheat bread, eat sparingly
Legumes (dry beans)
Yogurt, plain, low fat or fat free – Greek yogurt is especially good
Dairy, plain, low fat or fat free
Real butter – on occasion for baking (real butter is a whole food and can be used in moderation)
Cheese, low fat…eat in moderation
Whole wheat flour
White whole wheat flour
Whole wheat pastry flour
Sorghum flour

Healthy Fats
Chia Seeds
Flax Seeds
Pumpkin Seeds
Sunflower Seeds
Extra Virgin Olive Oil
Unrefined Coconut Oil
Nuts: walnuts, almonds, etc. (w/o added salts or oils)

Lean Protein
Lean meat, poultry, cold water fish…especially salmon
Egg whites

Extra virgin olive oil
Balsamic vinegar
Red wine vinegar and other vinegars without added sugar

All-natural peanut butter, almond and cashew butter
Salsa, no sugar added
Dijon mustard
Kosher and Sea Salt, sparingly

Unrefined Sweeteners (eat in moderation, meaning as a special treat)

100% pure Maple Syrup
Coconut palm Sugar

Click for Ten Tips on How to Avoid Overeating