Supportive Menu Chart - The Ultimate What to Eat Chart!
Your Meals Need to Typically consist of a Lean Protein, Whole Grain/Wheat Carb and Fibrous/Starchy Carb
Abbreviations: “WW” = Whole Wheat “FF” =Fat Free “PB= Peanut Butter
Your Meals Need to Typically consist of a Lean Protein, Whole Grain/Wheat Carb and Fibrous/Starchy Carb
Abbreviations: “WW” = Whole Wheat “FF” =Fat Free “PB= Peanut Butter
Breakfast
Starchs =
Cereal - organic toasted o’s, millet flakes, quaker oat squares, Buckwheat groats, Kashi, Special K, Total, Oatmeal (not instant), Clifford crunch,
Yeast free spelt bread or Sprouted wheat Toast, English Muffin, or Bagel, corn or sprouted wheat tortilla, Vans wheat-free Waffle or various flours (millet, buckwheat, rye, oat) homemade waffles or pancakes – no syrup or if you must then honey or agave nectar.
Fruits
Banana, Unsweetened Applesauce, Grapes, Melon, Berries, Pear, Plum, Orange, Tangerine, Grapefruit
Starchs =
Cereal - organic toasted o’s, millet flakes, quaker oat squares, Buckwheat groats, Kashi, Special K, Total, Oatmeal (not instant), Clifford crunch,
Yeast free spelt bread or Sprouted wheat Toast, English Muffin, or Bagel, corn or sprouted wheat tortilla, Vans wheat-free Waffle or various flours (millet, buckwheat, rye, oat) homemade waffles or pancakes – no syrup or if you must then honey or agave nectar.
Fruits
Banana, Unsweetened Applesauce, Grapes, Melon, Berries, Pear, Plum, Orange, Tangerine, Grapefruit
Protein
Egg Substitute, Whole Egg, Egg White, sometimes lean turkey bacon, meal replacement protein shake
Beverage
Milk – 1% or Skim Herbal Tea (caffeine free) Water
Egg Substitute, Whole Egg, Egg White, sometimes lean turkey bacon, meal replacement protein shake
Beverage
Milk – 1% or Skim Herbal Tea (caffeine free) Water
Condiments
100% Fruit Jam, Low Fat Cheese, PB, Salsa
Other:
Other Suggestions
Nuts and seeds
Lunch
Starch
Sprouted wheat Bread, sprouted wheat Bagel, sprouted or WW Tortilla, WW Pita, rye crackers or WW Crackers, Potato, Sweet Potato, Brown Rice
Other:
Vegetables
Spinach, Romaine, Tomatoes, Carrots, Broccoli, Cauliflower, Celery, sweet, hot or Bell Peppers, leeks, onions, edamame (soy beans)
Other:
Fruits
Apple, Orange, Grapes, Banana, Melon, Nectarine, Plum, Peach, Pineapple
Other
Dairy – minimal or not at all
Low Fat Cheese, Low Fat Cottage Cheese, Milk
Other:
Protein
Turkey, Ham, Tuna, Chicken, Grilled Salmon, Black Beans, PB, egg whites, whole food protein bar meal replacement with greens, protein shake (without the fillers)
Other:
Beverages
Water, Herbal Tea (caffeine free)
Condiments
Low Fat or FF Mayo, Mustard, Salsa, !00% Fruit Jam, salad dressing (ginger vinaigrette), bbq sauce – all natural, all natural relish, capers
Other:
Dinner
Starch
WW Bread, WW Bagel, WW Tortilla, WW Pita, pastas (brown rice, vegetable, egg white, artichoke) Brown Rice, Wild Rice, Quinoa, Millet, Barley, Sweet Potato
Vegetables
Asparagus, Broccoli, Carrots, Cauliflower, Cucumber, Peppers (green, red, or yellow) Snow Peas, String Beans, Tomato slices or grape or cherry tomatoes, Yellow Summer Squash slices, Zucchini slices, acorn squash, spaghetti squash
Fruits
Apple, Orange, Grapes, Banana, Melon, Nectarine, Plum, Peach, Pineapple, Berries
100% Fruit Jam, Low Fat Cheese, PB, Salsa
Other:
Other Suggestions
Nuts and seeds
Lunch
Starch
Sprouted wheat Bread, sprouted wheat Bagel, sprouted or WW Tortilla, WW Pita, rye crackers or WW Crackers, Potato, Sweet Potato, Brown Rice
Other:
Vegetables
Spinach, Romaine, Tomatoes, Carrots, Broccoli, Cauliflower, Celery, sweet, hot or Bell Peppers, leeks, onions, edamame (soy beans)
Other:
Fruits
Apple, Orange, Grapes, Banana, Melon, Nectarine, Plum, Peach, Pineapple
Other
Dairy – minimal or not at all
Low Fat Cheese, Low Fat Cottage Cheese, Milk
Other:
Protein
Turkey, Ham, Tuna, Chicken, Grilled Salmon, Black Beans, PB, egg whites, whole food protein bar meal replacement with greens, protein shake (without the fillers)
Other:
Beverages
Water, Herbal Tea (caffeine free)
Condiments
Low Fat or FF Mayo, Mustard, Salsa, !00% Fruit Jam, salad dressing (ginger vinaigrette), bbq sauce – all natural, all natural relish, capers
Other:
Dinner
Starch
WW Bread, WW Bagel, WW Tortilla, WW Pita, pastas (brown rice, vegetable, egg white, artichoke) Brown Rice, Wild Rice, Quinoa, Millet, Barley, Sweet Potato
Vegetables
Asparagus, Broccoli, Carrots, Cauliflower, Cucumber, Peppers (green, red, or yellow) Snow Peas, String Beans, Tomato slices or grape or cherry tomatoes, Yellow Summer Squash slices, Zucchini slices, acorn squash, spaghetti squash
Fruits
Apple, Orange, Grapes, Banana, Melon, Nectarine, Plum, Peach, Pineapple, Berries
Dairy – minimal or not at all
Low Fat Cheese, Parmesan Cheese, Milk, Greek Yogurt
Protein
Chicken Breast (fresh, canned, or frozen), Turkey Breast, Salmon, Tilapia, Lean Ground Turkey burgers, or canned Turkey, boiled egg whites 3-5, protein shake
Beans: Black, Pinto, Kidney, Lima, Northern, edamame, green peas or beans
Beverages
Water Herbal Tea (caffeine free), lemon water
Other Suggestions
Snack combinations OR Create your own
Apple and PB
Fruit and nuts (preferrably unsalted or lightly salted if you must)
Hummus and carrots or peppers
Celery and PB
Bare naked granola
WW Crackers and Cheese (try rice cheese)
Low Fat Cottage Cheese and Veggies
Whole grain Kasha crackers
Cereal and Fruit
Rice cake and PB
Dried Fruit and WW Crackers/Pretzels
WW Cracker and PB
Baby Carrots and horseradish
WW Crackers and Fruit
Broccoli/Cauliflower and organic Ranch
WW Cracker and Veggies
Yoplait Light Yogurt and buckwheat groats
Fruit and Cheese
Yoplait Light Yogurt and Nuts
Guacamole, Veggies
Yoplait Light and Graham Crackers
Cheese toast
Goat Yogurt - plain
PB granola bar
WW Bagel, Almond Butter, Fresh Fruit
Protein Bar – less than 200 calories (think green or prograde cravers at ProgradeMemphis.com Maple Oatmeal squares
Snap peas
Air popped popcorn
Fruit leathers (Target has a great varitey of Archer Farms brand- all are tasty)
Odwalla bars (super protein one is tasty and you get 16 grams of protein!)
Genisoy crisps or smart hearts, snap pea crisps
Trail Mix – Nuts, Cereal
WW English Muffin, Thick Tomato Slice, Low Fat Cheese, broiled; with Fresh Fruit
Cheese: minimal or not at all
String Cheese, Colby Jack, Cheddar, Mozzarella, Swiss
Hummus and carrots or peppers
Celery and PB
Bare naked granola
WW Crackers and Cheese (try rice cheese)
Low Fat Cottage Cheese and Veggies
Whole grain Kasha crackers
Cereal and Fruit
Rice cake and PB
Dried Fruit and WW Crackers/Pretzels
WW Cracker and PB
Baby Carrots and horseradish
WW Crackers and Fruit
Broccoli/Cauliflower and organic Ranch
WW Cracker and Veggies
Yoplait Light Yogurt and buckwheat groats
Fruit and Cheese
Yoplait Light Yogurt and Nuts
Guacamole, Veggies
Yoplait Light and Graham Crackers
Cheese toast
Goat Yogurt - plain
PB granola bar
WW Bagel, Almond Butter, Fresh Fruit
Protein Bar – less than 200 calories (think green or prograde cravers at ProgradeMemphis.com Maple Oatmeal squares
Snap peas
Air popped popcorn
Fruit leathers (Target has a great varitey of Archer Farms brand- all are tasty)
Odwalla bars (super protein one is tasty and you get 16 grams of protein!)
Genisoy crisps or smart hearts, snap pea crisps
Trail Mix – Nuts, Cereal
WW English Muffin, Thick Tomato Slice, Low Fat Cheese, broiled; with Fresh Fruit
Cheese: minimal or not at all
String Cheese, Colby Jack, Cheddar, Mozzarella, Swiss
Breakfast idea: WW Waffle, PB and Fresh Fruit
Lunch idea: WW Bread, Salmon, Honey Dijon Mustard
Dinner idea: FF Refried Beans, Salsa and WW Crackers
Snack 411: Have these nuts with a piece of fruit or yogurt to keep your blood sugar from spiking with the sugar in the fruit or yogurt.
Lunch idea: WW Bread, Salmon, Honey Dijon Mustard
Dinner idea: FF Refried Beans, Salsa and WW Crackers
Snack 411: Have these nuts with a piece of fruit or yogurt to keep your blood sugar from spiking with the sugar in the fruit or yogurt.
Nuts: (dry roasted, unsalted)
Almonds, Peanuts, Cashews, Walnuts, Sunflower
Energy Fitness, Downtown Memphis, Personal Training is always looking for ways of helping Memphis lose weight and eat healthy. One way we do this is through this blog. If you have any questions or need a personal trainer in downtown memphis then Energy Fitness is the solution for you. We have helped over 1000 individuals get fit since 2002. I (Tonya Tittle, M.S., Owner/Director of Training for Energy Fitness) am always excited to share my knowledge and expertise with anyone willing to learn and those wanting to lose weight fast and safe.
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