Slimgenics: The Food List

This list isn’t complete but it is a start. I’d love to add brand names of things that work well.

Protein

Beef (Boneless) high fat – 4 ounce portion

(2 times per week, never 2 days in a row)

  • Roast
  • Ground sirloin
  • Steak
  • Lamb
  • Ground turkey

Veal, medium fat – 5 ounce portion

(unlimited)

  • Cutlet
  • Rump
  • Chop

Poultry (bonelss skinless) low fat – 6 ounce portion

(unlimited)

  • Skinless chicken breast
  • Ground, lean turkey (5 oz)

Fish -6 ounce portion

(unlimited, unless noted)

  • Bass
  • Cod
  • Flounder
  • Halibut
  • Lobster
  • Mahi mahi
  • Orang roughy
  • Shrimp
  • Tilapia
  • Tuna (in water) crab, scallops, salmon  (all no more than 3 times per week)

Protein (dairy, eggs, and tofu)

  • Cottage cheese, no fat or 1% – 5 ounce portion
  • 2 large eggs
  • egg beaters, ½ cup
  • plain greek yogurt, fat free, 6 oz.

Starches

  • 40 calorie whole grain bread, 1 slice
  • melba toast, 2 slices and a few other crackers: kavli, wasa ryvita
  • can have 3 of the following per week: baked potato (1/2 small), brown rice (1/4 cooked), sweet potato (1/2 small)

Vegetables: consider most free

  • Note that corn, onions (other than green onions) and carrots are not on the list.

Fruit

  • Most are on it (not bananas) but don’t overeat. Portions are kind of small.

Fats:

  •  Smart Balance Light margarine (1 TBSP)
  • Lite mayo (1 TBSP)
  • Olive oil (1 tsp)
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