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716-662-7267

Everyone always asks, "Dr. Greg, What should I eat?  Can you just give me a list of what foods are good for me?" 

So, here it is.

Sweet and simple.

Pick two from the first column, one from the other two and you have a complete meal!

Complex Carbohydrates (40-50%)

Protein (20-25%)

Fats (25-30%)

 

 

 

Broccoli

Chicken

Macadamia Nut Oil

Asparagus

Fish (line caught not farm raised)

Coconut Oil

Carrots

Turkey

Olive oil

Red, green, romaine lettuce

Eggs

Ground flax seeds or flax seed oil

Turnips

Nuts and nut butters

Peanut oil

Collard greens

Seafood

Fish oil

Dandelion Greens

Lean red meat* (moderation)

Nuts and nut butters

Onions

Protein powder (check quality)

Grape seed oil

Mushrooms

Seeds

Natural Peanut Butter

Spinach

Brown Rice and Beans

Fish oil supplement(quality source)

Cucumbers

Yogurt (plain only)

Fish (Great Combo Protein & Oil)

Radishes

Natural Peanut Butter

Cashews

Kale

Nutritional Yeast

Almonds

Red, yellow, green, orange peppers

Protein shake from natural source (hormone and antibiotic free)

 

Cabbage

 

 

Swiss chard

 

 

Red beets

 

 

Green beans

 

 

Brussels sprouts

 

 

Mustard greens

 

 

Cauliflower

 

 

Spaghetti squash

 

 

Lentils, kidney, lima beans

 

 

Brown rice, Quinoa

 

 

Fruits*- Variety!!

 

 

Peas

 

 

Sweet and Regular Potatoes

 

 

Raisins

 

 

Oatmeal

 

 

Mixed Dark Greens

 

 


Tips:

1.)    Protein serving is approximately the size of the palm of your hand.

 

2.)    Vegetables: Fruit should be 2:1.

      

       *Important to Remember, Fruit has sugar in it, if you are trying to lose weight, or need to lose weight, stay away from fruit completely!

 

3.)    Variety is key. The more variety, the more nutrients you get on a daily basis.

 

4.)    Make your own vinaigrette from olive oil and vinegar of your choice. Drizzle one TBSP of this over a salad made from at least five vegetables, topped with chicken breast.

 

5.)    Substitute vegetables for refined carbohydrates made from sugar and white flour.

 

6.)    Use garlic and different spices to create flavorful meals.

 

7.)    American breakfast food choices tend to be all carbohydrate-heavy.  Avoid Cereals.  Make sure you round out this meal!

 

4407 S. Buffalo St. Orchard Park, NY 14127   Phone: 716-662-7267

Alessi Fitness 6215 Transit Rd. East Amherst, NY 14051

DrGregHelps.com      email: DrGreg@drgreghelps.com

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