Vegetable and protein stir-frys' and salads containing any seasonings (soy sauce, garlic salt, chives, pepper, caujin or italian seasoning mixes, or any low carb or carb free dressings, etc) is your best option. Any of the following vegetables, and any of the following protein sources are available: VEGETABLES PROTEIN SOURCES ---------------------- ------------------------- Alfalfa sprouts 10% or leaner ground beef Artichoke Lean steak/top sirloin/other cuts Asparagus Lean ground chicken Bamboo shoots Skinless chicken breasts/other sections Bean sprouts Extra lean ground turkey Beets Lean turkey breasts/other sections Bok choy Extra lean sausage/turkey sausage Broccoli Extra lean pork Brussels sprouts Extra lean ham, sliced or whole Cabbage Extra lean bacon Cauliflower Lean elk/deer cuts Chilli pepper Jerky of any type Celery Extra lean meat balls of any type Cucumber Extra lean duck/pheasant/quail Collards Shrimp/Prawns/Crawfish Dill pickles Crab Eggplant Lobster Endive Scallops Green beans Oysters/Muscles/Clams Green pepper Tuna/Sardines Hummus Pollock/Mackeral/Swordfish/Halibut/Trout/etc. Kale Salmon Leeks Frog legs Lettuce Shark Mushrooms Calimari/Squid/Octupus Mustard greens Extra firm tofu Onion Eggs- primarily whites Okra Lowfat or nonfat cottage cheese Parsley Lowfat or nonfat ricotta cheese Red radish Lowfat cheeses- swiss/chedder/sharp/jack/etc. Salsa Gelatin Sauerkraut Flavorless protein powder (whey, casein, egg) Snow peas Spinach Swiss chard Tempeh Tomatos Turnip Turnip greens Zucchini You can also prepare any of the protein sources or vegetables by themselves, or in any combination, in any way you choose. Hard boiled eggs (primarily egg whites) Red Potatoes and any fish Scrambled eggs (primarily whites w/ some lowfat cheese, any meat and a little salsa if you want) Omelet with primarily egg whites, any lean meat, any vegetables or salsa and lowfat or nonfat cheese Non-instant oatmeal with a low sugar protein powder mixed in (whey concentrate, casein, milk isolate, or egg white powder) Non-instant cream of wheat with a low sugar protein powder mixed in Fresh fruit besides bananas and raisins mixed into a cup of lowfat or nonfat cottage cheese Ham and cheese egg white omelet Fresh fruit besides bananas and raisins, with a low sugar protein shake Fried eggs (primarily whites) Brown rice with any lean meat Lentils and diced lean ham Any beans besides baked beans with any lean meat Protein bars -in order, beginning with the best, ending with not really that great, but okay- (Met-Rx Protein Plus, Optimum Nutrition Complete, Labrada Lean Body and Labrada Lean Body Carb Watchers, Solid Protein, Designer Whey, Pure Protein, Twinlab Power Pro, Muscle Tech's Nitro-Tech, Snac Bar, ISS Pro 42 Bar, Biochem Ultimate Protein Bar, EAS AdvantEdge Low Carb, Premiere Eight, Biochem Ultimate Low Carb Bar 2, Universal Dr's Diet Bar, Universal CarbRite, Sportpharma Lean Protein Bar, Twinlab Metabolift, Optimum Nutrition Opti-Pro, Jog Mate, Met-Rx, Powerbar Protein Plus, EAS Myoplex Light, Muscle Tech's Meso-Tech, Promax, Balance Bar Gold, Bio Protein, Balance Bar, PR-Ironman, Clif Bar, Powerbar Harvest, Atkin's Diet Bar, Powerbar, Zone Perfect, Centrum Energy Bar) Other bars exist, some are good. Off the top of my head, this is what you get. Sweet peas or snow peas and any lean meat Split pea soup and diced lean ham Fiber based cereals (FiberOne, etc.) with a low sugar protein shake as replacement for milk
Lowfat canned chilli Baked potatoes with lowfat or nonfat cheese and cottage cheese Whole grain bread / toast with egg whites or egg beaters Ready to drink protein shake - in order beginning with best (Isopure, Met-Rx RTD 40, Worldwide Ultra Pure Protein Shake, ABB Pure Pro, EAS Myoplex Low Carb, EAS Myoplex Light, Ultimate Low Carb shake, EAS Myoplex, Atkin's Shake) Others exist, some good, this is what I could think of that's worth drinking White Rice and any lean meat White rice covered in a low sugar protein shake and cinnamon Non-flavored instant oatmeal with a low sugar protein powder mixed in Deviled eggs. Go easy on the 'deviled'. Mix as much mustard and seasonings as you want, but the mayo and egg yolks keep fairly minimal. Lowfat clam chowder or soup w/ extra lean meat Homemade breakfast burrito with egg whites or egg beaters, diced lean ham, nonfat or lowfat cheese, veges and salsa Homemade burrito with extra lean meat, vegetables, nonfat sour cream, salsa, nonfat or lowfat cheese, and beans besides baked beans Butternut or summer squash and any lean meat Whole grain sandwich with lettuce, tomatoes, nonfat mayo, nonfat cheese and any lean meat Extra lean hamburgers (beef, chicken, or turkey) on whole wheat buns or bread Meatless meats (hotdogs, hamburgers, etc) basically soy foods Hash Browns not fried in oil with lean ham Nonfat hotdogs on whole wheat buns or bread Very low sugar cereal (Special K, Multigrain Chex, Cheerios, etc) with a low sugar protein shake as replacement for milk Lowfat chicken and dumplings 1-2 servings Saltines or Rye Crisps with nonfat cheese and lean meat 1 serving lowfat or nonfat chips with nonfat cottage cheese as dip Grilled lowfat cheese and lean ham whole grain sandwich Baked beans with any lean meat Homemade bran muffins, replacing oil with applesauce, and using a low sugar vanilla protein powder and either blueberries or diced apples and cinnamon as flavoring cup unsweetened applesauce with a low sugar protein powder mixed in Lean pockets and any meat Homemade lowfat bagel pizzas on whole grain bagel halves Don't overdo this last page. These options are to clear boredom. Most of your selections should be off of page one. These are just all around great tasting alternatives that use too much artificial flavor and totally strip your wallet clean... But they're available for variety. Homemade cookies, brownies, or pancakes made with either Atkins bake mix, Carbolite Zero-Carb Bake mix, CarbSense bake mix, or Keto brand bake mix. Homemade bread with CarbSense, Carbolite, or Keto, or Ketogenics brand low carb bread mix with Keto or Jok n Al brand low carb fruit spreads Breakthrough brand Lean Protein Bites Carbolite or Keto brand Baked Protein Chips Cheeter's brand Low Carb Crackers CarbSense brand cold or hot cereal Due Amici or Pro-Slim brand Low Carb Pasta with Keto or Jok n Al brand sauce/seasonings/condiments Homemade sno-cones with blended ice and Da Vinci brand sugar free syrups (They make 34 different flavors that I'm aware of) Coffee or tea with Splenda brand sweetener- other calorie free sweeteners won't kill you though (i.e. Equal, Sweet n' Low, etc.) Calorie-free drinks - Walmart's brand of 32oz clear flavored calorie free drinks are well worth the 58 cents. Diet pop isn't great, but it's calorie free and tastes better than water ever could.