BURN THE FAT FOODS 2.0.2

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Griffin Oliver
5 years ago
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1 Lean Proteins BURN THE FAT FOODS Beef, ground, 90% lean 4 oz uncooked Beef, ground 95% lean 4 oz uncooked Beef, round, top, lean (select) 4 oz uncooked Beef, round tip, lean (select) 4 oz uncooked Beef, round, eye of, lean (select) 4 oz uncooked Beef, flank steak, lean (select) 4 oz uncooked Beef, sirloin, top, lean (select) 4 oz uncooked Beef, tenderloin (filet) 4 oz uncooked Buffalo (bison) steak, top round 4 oz uncooked Buffalo (bison) steak, top sirloin 4 oz uncooked Chicken breast, light meat, skinless, 99% lean 4 oz uncooked Chicken breast, canned 4 oz Chicken breast, ground, lean 4 oz uncooked Clams, raw 1/2 cup (4 oz) Crab, fresh, raw (Dungeness, U.S. King or Stone) 4 oz uncooked Crawfish 4 oz raw meat only Egg whites, liquid 1 cup (8.6 oz) Egg whites, large Egg, whole, large Elk (game meat) 4 oz uncooked Fish, Bass, Striped 4 oz uncooked Fish, Catfish 4 oz uncooked Fish, Cod, Pacific 4 oz uncooked Fish, Flounder (flatfish) 4 oz uncooked Fish, Halibut, Pacific 4 oz uncooked Fish, Mackerel, Atlantic 4 oz uncooked Fish, Mackerel, Pacific (Jack) 4 oz uncooked Fish, Mackerel, canned in olive oil 1 can (3.9 oz) Fish, Pollack 4 oz uncooked Fish, Tuna, canned in water, chunk light 4 oz Fish, Tuna, canned in water, albacore 4 oz Fish, Tuna, Yellowfin (tuna steak) 4 oz uncooked Fish, Rainbow trout 4 oz uncooked Fish, Salmon (wild) 4 oz uncooked Fish, Tilapia 4 oz uncooked Lamb, loin 4 oz roasted Lobster 4 oz uncooked Mahi-Mahi, U.S. 4 oz uncooked Mussels 4 oz raw Pork tenderloin 4 oz uncooked Prawns 4 oz raw Ostrich steak 4 oz uncooked Oysters, Pacific 4 oz raw Protein powder, casein (a milk protein) 1 scoop Protein powder, hemp (vegetarian) 1 scoop Protein powder, soy (vegetarian) 1 scoop Protein powder, whey (a milk protein) 1 scoop Scallops 4 oz raw Sardines (herring), canned in water 1 can (3.2 oz) Sardines (herring), canned in olive oil 1 can (3.2 oz) Salmon, wild Alaskan 4 oz uncooked Salmon burgers 1 burger (3.2 oz) Salmon, canned, pink 4 oz Shrimp 4 oz Squid 4 oz raw Tempeh (vegetarian protein) 1/2 cup (2.9 oz) Tofu, firm, raw (vegetarian protein) 2.9 oz raw Turkey Breast, skinless 4 oz uncooked Turkey, ground 99% lean 4 oz uncooked Venison steak (deer meat) 4 oz uncooked

2 Starchy Vegetables, Grains, Beans & Legumes (natural Complex Carbs) Beans, Adzuki, canned 1/2 cup (4.1 oz) Beans, Black, canned 1/2 cup (4.6 oz) Beans, Kidney, canned 1/2 cup (4.5 oz) Beans, Garbanzo (chickpeas), canned 1/2 cup (4.6 oz) Beans, Navy, canned 1/2 cup (4.6 oz) Beans, Pinto, canned 1/2 cup (4.2 oz) Black eye peas, canned or frozen 1/2 cup (4.6 oz) Cassava (Yucca root) 1/2 cup (3.5 oz) Chickpeas (Garbanzos), canned 1/2 cup (4.6 oz) Corn, canned 1/2 cup (5.4 oz) Lentils 1/2 cup cooked (3.5 oz) Lima beans, canned 1/2 cup (4.5 oz) Oatmeal, steel-cut (no sugar added) 1/4 cup dry (1.4 oz) Oatmeal, old-fashioned (no sugar added) 1/2 cup dry (1.4 oz) Plantains 1/2 med (3.9 oz) Potato, white 1 lg. uncooked (7 oz) Potato, sweet 1 med uncooked (6 oz) Pumpkin, canned 1 can (15 oz) Rice, brown, long grain, dry 1/2 cup dry (3.3 oz) Rice, brown, long grain, cooked 1 cup cooked (6.8 oz) Rice, brown, basmati, dry 1/2 cup dry (3.3 oz) Rice, brown, basmati, cooked 1 cup (8.6 oz) Rice, wild, dry 1/4 cup (2.8 oz) Rice, wild, cooked 1 cup (5.8 oz) Squash, raw, winter, (acorn, butternut) 1 cup cubed (4.9 oz) Yam 1 med uncooked (5 oz) Dairy Products (Lean Protein & Natural Simple Carbs) Milk, skim 1 cup (8 fl oz) Milk, 1% low fat 1 cup (8 fl oz) Milk, 2% low fat 1 cup (8 fl oz) Cheese, American, non fat 2 slices (2 oz) Cheese, cheddar, non fat, shredded 1/2 cup (2 oz) Cheese, cheddar, low fat, block 2 inch cube (2 oz) Cheese, feta low fat 2 oz Cheese, feta non fat 2 oz Cheese, mozzarella, non fat, shredded 1/2 cup (2 oz) Cheese, mozzarella, shredded low fat (part skim) 1/2 cup (2 oz) Cheese, Parmesan, non fat 2 tbsp (0.4 oz) Cheese, Swiss, low fat 2 slices (2 oz) Cheese, Swiss, non fat slices 2 slices (2 oz) Cream cheese, non fat 2 tbsp (1.2 oz) Cottage cheese, nonfat 1/2 cup (4 oz) Cottage cheese, 2% low fat 1/2 cup (4 oz) Cottage cheese, 1% low fat 1/2 cup (4 oz) Sour cream low fat 2 tbsp (1.1 oz) Sour cream, non fat 2 tbsp (1.1 oz) Yogurt, plain, nonfat 1 yogurt (8 oz) Yogurt, plain, 1% low fat 1 yogurt (8 oz) Yogurt, fruit, low fat 1 yogurt (8 oz) Yogurt, fruit, non fat 1 yogurt (8 oz)

3 Bread, Cereal, Pasta and Grains (Lightly Processed Complex Carbs) Amaranth, whole grain 1/4 cup (1.7 oz) Bagel, multi-grain 1 bagel (3.7 oz) Bagel, plain, whole wheat 1 bagel (3.7 oz) Bagel, plain, whole wheat high fiber 1 bagel (3.3 oz) Barley, flaked 1/3 cup dry (1.3 oz) Barley, cracked 1/3 cup (1.6 oz) Bread, whole wheat 1 slice (1 oz) Bread, whole wheat, bakery light (reduced calorie) 1 slice Bread, whole wheat, light (reduced calorie) 1 slice (.75 oz) Bread, multi-grain 1 slice (1 oz) Bread, multi-grain, light (reduced calorie) 1 slice (.75 oz) Bread, rye 1 slice (1 oz) Bread, rye, light (reduced calorie) 1 slice (.75 oz) Bread, sprouted grain (Ezekiel) 1 slice (1.2 oz) Bulgur (whole grain), dry 1/2 cup (2.5 oz) Bulgur (hot cereal) 1/4 cup dry (1.6 oz) Cereal, hot, multi-grain (rye, barley, oats, wheat) 1/2 cup dry (1/4 oz) Cereal, hot, multi-grain (oats, rye, barley, triticale, flax) 1/2 cup dry (1.4 oz) Cereal, hot multi-grain (wheat, oats, barley, flax) 1/2 cup dry (1.4 oz) Couscous, whole wheat, uncooked 1/4 cup dry (1.5 oz) Cream of buckwheat (hot cereal) 1/4 cup dry (1.8oz) Cream of rice (hot cereal) 1/4 cup dry (1.6 oz) Cream of rye (hot cereal) 1/3 cup dry (1.3 oz) Cream of wheat (hot cereal) 1/3 cup dry (1.4 oz) English muffin, whole wheat 1 muffin (2 oz) Fiber One (boxed cold cereal) 1 cup (2.1 oz) Granola, low fat (no sugar added) 1/2 cup (1.7 oz) Granola, honey sweetened (no sugar added) 1/2 cup (1.9 oz) Grits, corn (hot cereal) 1/4 cup dry (1.3 oz) Kamut (whole grain), dry 1/4 cup (1.6 oz) Millet (whole grain), dry 1/4 cup (1.6 oz) Muesli hot or cold cereal, (oats, grains, fruit, nuts) 1/4 cup dry (1.1 oz) Muesli, Swiss, unsweetened (oats, grains, fruit, nuts) 1/2 cup dry) Oat bran (hot cereal) 1/2 cup dry (1.4 oz) Pancake Mix, whole wheat & flax 3 tbsp Pasta, spelt, whole grain, uncooked 3/4 cup dry (2 oz) Pasta, spaghetti, whole wheat, uncooked 3/4 cup dry (2 oz) Pasta, quinoa, uncooked 3/4 cup dry (2 oz) Pasta, spinach, uncooked 3/4 cup dry (2 oz) Pasta, sprouted multi-grain, uncooked 3/4 cup dry (2 oz) Pita, whole wheat 1 large pita (2.1 oz) Pita, whole wheat, mini-size (pita pockets) 1 pita pocket (1 oz) Quinoa, whole grain, traditional 1/4 cup dry (1.6 oz) Quinoa, whole grain, flakes, hot cereal 1/3 cup dry (1.2 oz) Rice cakes, brown rice, plain 1 cake (.07 oz) Rice, brown, boil-in-bag (pre-cooked) 1 bag (3.5 oz) Rice, brown, instant (pre-cooked) 1/4 cup dry (1.7 oz) Shredded Wheat, spoon size (boxed cold cereal) 1 cup Tortilla, corn 2 pcs (1.7 oz) Tortilla, corn, sprouted 2 pcs (1.7 oz) Tortilla, multi-grain, low fat 1 large (1.4 oz) Tortilla, whole wheat 1 large (1.6 oz) Tortilla, whole grain, sprouted (Ezekiel) 1 large (2 oz) Tortilla, spelt 1 large (2 oz)

4 Fruit (Natural Carbs) Apple 1 med (5.4 oz) Applesauce, unsweetened (no sugar) 1 cup (8.6 oz) Apricots, fresh 3 med (4 oz) Banana 1 med (4.4 oz) Blackberries 1 cup (5.1 oz) Blueberries 1 cup (5.1 oz) Canteloupe (melon) 1/2 med, (3.5 oz) Cherries, pitted 1 cup, 21 pcs (4.9 oz) Clementine 1 med (2.6 oz) Cranberries 1 cup (3.4 oz) Figs 1 large (2.3 oz) Grapefruit 1/2 large (4.7 oz) Grapes, seedless red or green 20 grapes (3.4 oz) Guava 1 med (4 oz) Goji berries (wolfberries), dried 3 tbsp (1 oz) Honey, raw (not a fruit, but a natural sugar) 1 tbsp (0.7 oz) Honeydew melon 1 cup, cubed (6 oz) Jelly, all fruit (no refined sugar) 2 tbsp (1.4 oz) Kiwifruit 2 med (5.2 oz) Lemon 1 med (3.8 oz) Lime 1 med (2.4) Mango 1/2 med (4.9 oz) Nectarine 1 med (4.9 oz) Orange 1 med (5 oz) Papaya 1/2 med (4.9 oz) Peach 1 med (3.5 oz) Pear 1 med (5.9 oz) Persimmon 1 med (5.9 oz) Pineapple 1 cup diced (5.5 oz) Pomegranate, whole with peel 1 large (9.7 oz) Plum 2 med (4.7) Prunes (dried plum) 5 med (1.5 oz) Raisins 1/4 cup (1.4 oz) Raspberries 1 cup (4.3 oz) Strawberries halved, 1 cup (5.4 oz) Tangerines 1 med (3.8) Watermelon 1 cup diced (5.4 oz)

5 Fibrous Vegetables & Greens (Natural Complex Carbs) Alfalfa sprouts 2 tbsp (0.1 oz) Arugula, raw 1 cup (0.8 oz) Artichoke, fresh, edible portions 1 med (4.5 oz) Asparagus spears 10 large 7" (6.6 oz) Beets, raw 1 cup (6 oz) Bok Choy (Chinese Cabbage), raw, shredded 1 cup (2.5 oz) Broccoli, raw, chopped 1 cup (3.2 oz) Brussels sprouts, raw, chopped 1 cup (3.1 oz) Cabbage, raw, shredded 1 cup ( 3.1 oz) Cauliflower, raw, chopped 1 cup (3.5 oz) Carrot, raw 1 large 7.5" (2.8 oz) Celery, raw, stalk 1 med 7.5" (1.6 oz) Chard, Swiss, fresh chopped 1 cup (1.3 oz) Collard greens, raw 2 cups (2.8 oz) Cucumber, with peel 1 small (5.6 oz) Eggplant, raw 1 cup pieces (3 oz) Garlic, fresh 1 clove Green beans (string or snap beans), raw 1 cup (4 oz) Jerusalem artichokes 1/2 cup sliced (3 oz) Kale, raw, chopped 1 cup (2.4 oz) Leeks, raw 1 cup 3.1 oz) ,4 1.8 Lettuce, romaine, loose leaf, chopped 3 cups (6 oz) Okra, raw, sliced 1 cup (3.5 oz) Onion, white or yellow, raw, chopped 1 cup (5.2 oz) Onion, green (scallion), raw, chopped 1 cup (3.5 oz) Mushrooms, white, raw pieces or slices 1 cup (2.5 oz) Parsnips 1 med (4 oz) Peas, green, frozen 1/2 cup (2.8 oz) Peas, sugar snap or snow, raw 1 cup (3 oz) Pepper, bell or sweet, green or red med or 1/2 cup (4.2 oz) Pepper, yellow, raw large (6.6 oz) Pumpkin, raw, cubes 1 cup (4.1 oz) Radishes, raw, sliced 1/2 cup (2 oz) Salsa or picante sauce, tomato 4 tbsp (4 oz) Shallots 1 tbsp chopped (0.4 oz) Spinach, raw, leaves, chopped 1.5 cups (3 oz) Squash, raw, summer, (zucchini, crookneck) 1 cup (3 oz) Tomato, whole, raw * 1 med (5.2 oz) Tomato juice 1 cup (8 fl oz) Tomato sauce 1 cup (8 fl oz) Tomato paste 2 tbsp (1.2 oz) Turnips 1 large (6.5 oz) Turnip Greens 3 cups (5.7 oz) Water Chestnuts 4 (1.3 oz) Vegetable juice 1 cup (8 fl oz) Vegetables, mixed, frozen, peas and carrots 2/3 cup Vegetables, mixed, frozen, oriental broccoli stir fry 1 cup Vegetables, mixed, frozen, broccoli, cauliflower, carrots 1 cup Watercress 1 cup chopped (1.2 oz)

6 Fats, Oils, Nuts & Seeds Avocado 1.1 oz (1 med) Almonds, raw 1/4 cup (1.2 oz) Almond butter, natural (unsweetened) 2 tbsp (1.2 oz) Brazil nuts, shelled 1/4 cup (4.9 oz) Butter, light, omega-3 fortified 1 tbsp (0.6 oz) Butter, light, regular 1 tbsp Butter flavor sprinkles (Butter Buds, etc) 1 tbsp Cashews, raw 1/4 cup (1.2 oz) Coconut oil, extra virgin 1 tbsp (0.5 oz) Coconut, fresh shredded 2 tbsp (1 oz) Chia seeds 3 tbsp (1 oz) Essential oil blend (supplement, not for cooking) 1 tbsp (0.6 oz) Flaxseed Oil (supplement, not for cooking) 1 tbsp (0.6 oz) Flaxseeds, ground 2 tbsp (0.7 oz) Hazelnuts, dried, chopped 1/4 cup (1 oz) Hemp seeds (hemp hearts) 2 tbsp (1.1 oz) Macadamia nuts, raw 1/4 cup (1.1 oz) Mayonnaise, Canola 1 tbsp (0.5 oz) Mayonnaise, fat-free 1 tbsp (0.5 oz) Mayonnaise, light, omega-3 enriched 1 tbsp (0.5 oz) Mayonnaise, light, regular 1 tbsp (0.5 oz) Peanuts, raw 1/4 cup (1.2 oz) Peanut Butter, natural (no sugar added) 1 tbsp (0.6 oz) Pecans, halves or pieces 1/4 cup (1 oz) Pistachios 1/4 cup (1 oz) Pumpkin seeds, shelled, roasted 142 kernels (1 oz) Olives, Greek black, pitted* 2 oz Olives, green, pitted* 2 oz Olive Oil, extra virgin 1 tbsp Salad dressing, olive oil and vinegar 1 tbsp Salad dressing, balsamic vinaigrette w. olive oil, light 2 tbsp Salad dressing, balsamic vinaigrette, nonfat 2 tbsp Sesame oil 1 tbsp Sesame seeds, whole, dried 1/4 cup (5.1 oz) Sesame butter t tbsp (0.6 oz) Sesame paste (Tahini) 1 tbsp (0.5 oz) Sunflower seed, shelled 1/4 cup (1 oz) Walnuts 1/4 cup (1.1 oz) * Botanically speaking, avocados, tomatoes and other plant foods with seeds are fruits. Leaves, stems and roots are vegetables. Legally and traditionally, tomatoes, cucumbers and pea pods are thought of as vegetables. Technically, olives are also a fruit, but are listed in fats due to the fat content

IAmMsPrissy Basic Food Groups (Vegetables, Fruits, Grains, Dairy, and Protein Foods) inspire healthy eating and a balanced diet.

IAmMsPrissy Basic Food Groups (Vegetables, Fruits, Grains, Dairy, and Protein Foods) inspire healthy eating and a balanced diet. Vegetables may be fresh, frozen, canned or dried/dehydrated and may be eaten whole, cut-up, or mashed. 100% Vegetable Juice is part of the vegetable group. Eat a variety of dark green, red and orange vegetables,