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Myra Perez
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 FitMe Food List

Proteins | Carbs | Fruits | Veggies | Fats | Liquids | Snacks | Tips

 

 Proteins

Proteins

3-4 ounces per serving

  • Chicken Breast

  • Fish (any fish is ok except SALMON)

  • Crab/imitation Crab meat

  • 85% or higher fat free turkey breast or ground turkey

  • Ground Chicken

  • Turkey Deli meat (pre-packaged is fine)

  • 4 egg whites (can be carton egg whites)

  • Tofu

  • Vegan/Vegetarian meatless substitutes

  • Protein Powders (any brand any flavor any Type)

  • Premade Protein Shakes

  • 1 cup plain Greek yogurt

  • 1 cup fat free cottage cheese

  • 1 cup dairy free yogurt

*Remember your meats can be fresh, frozen, or canned.

*Make sure you weigh protein cooked not raw when making your serving.

*No turkey sausages or sausage of any sort, no red meat, no shrimp, no lamb, no pork, no egg yolks. We will be able to have some of these proteins as the challenge continues, but we really want to be strict first couple of weeks.

 Carbs

Carbs

1/2 cup per serving

  • Brown Rice

  • Basmati Rice

  • Jasmine Rice

  • Wild Rice

    *Any rice is fine except enriched white rice

  • 100 calorie Thomas muffin

  • 2 slices of low calorie wheat bread or Rye Bread(any brand)

  • 1 low carb tortilla/wrap

  • Corn

  • Chickpeas

  • Oatmeal

  • Cream of Wheat

  • Pinto beans

  • Peruano beans

  • Black Beans

  • Kidney Beans

  • Zucchini

  • Calabaza

  • Buckwheat

  • 2 corn tortillas (any brand. Yellow or white is fine, NO HOMEMADE)

  • 2 tostadas (baked/regular/home made)

  • 3 ounces of baked sweet potato or Yam

  • ANY GLUTEN FREE CEREAL

  • Chexs

  • Honey Cheerios

  • Quinoa

  • Lentils/Legumes

  • Fideo

  • Jicama

 Fruits

Fruits

  • 1 green/red apple

  • 1 pear

  • 1 peach

  • 2 plum

  • 1 apricot

  • 1 orange

  • 2 kiwis

  • 3 tangerines

  • Handful of grapes

  • Handful of cherries

  • 6 strawberries/raspberries/blackberries

  • ½ cup blueberries

  • 8 ounces of watermelon/cantaloupe/honeydew

  • 1 banana

  • 4 tunas (Cactus Pears)

  • 2 grapefruits

  • 1 cup of mango Or pineapple

  • 1 pomegranate

  • 1 cup of papaya

  • 3 figs

  • 3 guayabas

 Veggies

Veggies

At least 1-2 cups per serving OR as much as you like :)

  • Kale

  • Collard greens

  • Spinach

  • Salad mix

  • Carrots

  • Egg plant

  • Bell peppers

  • Green beans

  • Nopales

  • Peas

  • Snap peas

  • French green beans

  • Beets

  • Broccoli

  • Cauliflower

  • Mushrooms

  • Tomatoes

  • Pico de gallo

  • Jalapenos

  • Serranos

  • Onions

  • Cucumbers

  • Asparagus (6-10 per serving)

  • Brussel sprouts (6-10 per serving)

  • Celery

  • Cabbage

  • Radishes

  • Okra

  • Arugula

  • Chayote

  • Artichokes

  • Any pickled or fermented veggies.

  • Bok Choy

    *Veggies can be fresh, canned, or frozen

 Fats

Fats

  • 3 ounces of avocado or Guacamole

  • 14 choice of nuts

  • 1 tablespoon of desired peanut butter (peanut, almond, sunflower, etc)

  • 3 ounces of Cheese (any brand, style, etc. Meaning it can be shredded, mexican, italian, fresco etc)

  • Any Oil (1 tablespoon. NO LARD)

  • 1 slice of any cheese

  • 1 tablespoon of chia seed

  • 2 tablespoons of low fat sour cream

  • ⅓ cup hummus

    *NO MAYO

 Snacks

Snacks

  • 1 ounce of desired deli turkey with 3 ounces of desired cheese

  • 1 cup of edamame

  • 4 roma tomatoes with 3 ounces of mozerrela cheese

  • 1 baked zucchini sliced with 2 tablespoons of parmesan cheese and desired seasonings

  • 2 cups of roasted/baked cauliflower with favorite seasonings

  • 1 cucumber with 3 ounces of low fat feta cheese and fat free dressing

  • ⅓ cup hummus with 10-12 baby carrots Or Celery Sticks OR cucumbers.

  • Individual pack of yogurt/greek yogurt/dairy free yogurt (any brand any flavor)

  • ½ cup of cottage cheese with 5 strawberries

  • Individual pack of sugar free jello or pudding.

  • 2 ounces of protein with 1 cup of veggies

  • Protein shake: Store Bought or premade. If making protein shake only use water.

  • 2 rice cakes (any brand any flavor) with 2 tablespoons of peanut butter

  • 15 fat free pretzels

  • 15 baked chips

  • 1 string cheese

  • 14 almonds

  • Individual pack of 100 calorie popcorn

  • Botana: 1 cucumber with lime, chile, tajin.

  • 1 slice of toast with 1 tablespoon of sugar free jelly/jam.

  • ⅓ cup of desired trail mix.

    You have many options for your snacks! There has to be some snacks you will truly enjoy. Do not email me asking me for more options for snacks because you have over 20 options

 Liquids

Liquid Intake

  • 1 ounce of desired deli turkey with 3 ounces of desired cheese

  • 1 cup of edamame

  • 4 roma tomatoes with 3 ounces of mozzarella cheese

  • 1 baked zucchini sliced with 2 tablespoons of parmesan cheese and desired seasonings

  • 2 cups of roasted/baked cauliflower with favorite seasonings

  • 1 cucumber with 3 ounces of low fat feta cheese and fat free dressing

  • ⅓ cup hummus with 10-12 baby carrots Or Celery Sticks OR cucumbers.

  • Individual pack of yogurt/greek yogurt/dairy free yogurt (any brand any flavor)

  • ½ cup of cottage cheese with 5 strawberries

  • Individual pack of sugar free jello or pudding.

  • 2 ounces of protein with 1 cup of veggies

  • Protein shake: Store Bought or premade. If making protein shake only use water.

  • 2 rice cakes (any brand any flavor) with 2 tablespoons of peanut butter

  • 15 fat free pretzels

  • 15 baked chips

  • 1 string cheese

  • 14 almonds

  • Individual pack of 100 calorie popcorn

  • Botana: 1 cucumber with lime, chile, tajin.

  • 1 slice of toast with 1 tablespoon of sugar free jelly/jam.

  • ⅓ cup of desired trail mix.

  • You have many options for your snacks! There has to be some snacks you will truly enjoy. Do not email me asking me for more options for snacks because you have over 20 options

 Tips and Extras

Condiments

  • 1 tablespoon: bbq sauce, ketchup, sugar free syrup, mustard.

  • *You can have 1-2 servings of condiments per meal.

 

Salad Dressing

  • Any fat free dressing or Greek yogurt dressing (no more than ⅓ cup). You can also use lime juice or salsas as dressing.

 

Salsas and Seasonings

  • All homemade or store bought salsas are fine. Use as freely as you like.

  • Seasonings: Any brand, any flavor, low sodium preferably. I am not too picky with your sodium in your seasoning just don't overdo it with the salt.

  • You can use any brand marinades for your proteins :)

    *I AM A HIGH BELIEVER IN FLAVOR… GET CREATIVE

 

Side Notes

  • You can use all the herbs and spices you wish to season protein/carbs/veggies

  • Protein can be baked, grilled, crockpot, etc.

  • If you are consuming supplements, continue to do so.

  • I recommend you start taking a Women's 1 a Day multivitamin (any brand)

  • When cooking food, stick to non stick spray.

  • No alcohol or Red Meats

  • No candy, cookies, ice cream, pan dulce, etc. We are going to stay away from processed sugars.

  • You can have all the Sugar free gum you like

  • DO NOT DEEP FRY YOUR INGREDIENTS

  • You should never go more than 3 hours without a meal or snack.

  • Try to consume your dinner at least 1 hour before bed.