Meal Plans

So What Do I Eat!?

When it comes to healthy eating, an ounce of preparation can help shed a pound of fat, not to mention keep you energized and feeling great all day long. Eating for optimal health should include lots of variety, color, and flavors. The less you have to open a package or pop a top to get to your food, the better! Always remember a little bit of the real food goes a long way, so instead of trying to save calories by buying the “free” or “light” version of a food, eat the real food  and feel satisfied for longer! An example of this would be enjoying a slice of Ezekiel bread, which is a sprouted, whole grain bread full of fiber and lots of intact nutrients, instead of a low carb Arnold Sandwich Thin which has been stripped of most of its nutritious components.

Instead of being concerned about calories or counting what you eat, focus in on making sure you include moderate portions of each of the following important food categories several times each day:

1. Protein:

  • 2 whole eggs
  • ½ canned tuna fish, in olive oil or water
  • Poultry; chicken, cornish hen, or turkey (breast meat only); 4 oz. or size of palm
  • Leg of lamb, lean roast; 4 oz. or size of palm
  • Beef, very lean (93% lean or greater; ½ cup chopped meat or 4-6 oz. patty)
  • Tempeh (1/2 cup)
  • Lowfat cottage cheese (1/2 cup)
  • Part skim ricotta cheese (1/2 cup)
  • All fish (salmon, herring, trout, halibut, mackerel, etc.); 4 oz. or size of palm
  • 4 slices most deli meats
    (choose minimally; nitrate free and low sodium is best)
  • Oraganic dairy products:
    • Lowfat buttermilk; 1/2 cup
    • Greek yogurt; plain; 1 cup
    • 1% or 2% milk; 1/2 cup

3. Carbs

  • Grains (one serving=1/2 cup cooked)
  • Amaranth, teff, or quinoa
  • ¼ cup Gluten Free granola
  • Basmati, brown, or wild rice
  • Gluten Free Whole Oats (1/3 cup dry; ¾ cup cooked)
  • Spelt or kamut berries
  • 100% whole wheat, spelt, or kamut pasta
  • Whole grain, 100% rye crackers (3)
  • Gluten Free 100% whole grain, organic sprouted bread
    (Ezekial or Udi’s brand) (1 slice)
  • Gluten Free Whole wheat tortilla/wrap or pita (1/2)
  • Legumes (1 serving=as indicated):
  • Beans (1 serving=1/2 cup)
  • Garbanzo, pinto, kidney, black, lima, cannelloni, navy, mung beans, etc.
  • Bean soups (3/4 cup)
  • Hummus (1/4 cup)
  • Other legumes; split peas, sweet baby green peas, lentils (1/2 cup)
  • Fruit (one serving=as indicated below)
  • Apple or pear; 1 medium
  • Apricots; 3 medium
  • Blackberries and blueberries; 1 cup
  • Raspberries and strawberries; 1 ½ cup
  • Cantaloupe; ½ medium
  • Cherries; 15
  • Fresh figs; 2
  • Grapefruit; 1 whole
  • Grapes; 15
  • Honeydew melon; ¼ small
  • Mango; ½ medium
  • Nectarines and Tangerines; 2 small
  • Orange; 1 large
  • Peaches; 2 small
  • Plums; 2 small
  • Watermelon; 2 cups
  • All dried fruit (raisins, craisins, blueberries, etc.); 2 Tbsp.
  • Starchy Veggies (one serving=1/2 cup)
  • Peas/corn
  • Winter Squashes, such as acorn and butternut
  • Water Chestnuts
  • Parsnips
  • Potatoes in all forms

 

 

 

Ready to cook? Check out the
Practical Nutrition Recipe Database,
where you can find Ana Approved Breakfasts,
Lunches, Dinners, Snacks and More!

2. Fats, oils, nuts, & seeds

  • Nuts and Seeds (one serving=as indicated below)
  • Almonds or hazelnuts; 10-12 nuts
  • Walnuts or pecan halves; 7-8
  • Peanuts; 18 or 2 Tbsp
  • Pistachios, sunflower, pumpkin, or sesame seeds; 2 Tbsp
  • Nut butters (from above nuts); 1 Tbsp
  • Hemp, chia, or flax seeds (2 Tbsp)
  • Almond or hemp milk (1 cup)
  • Fats and Oils (one serving=1 tsp, or as indicated below)
  • Avocado; ¼ of a whole
  • Flaxseed oil (keep in fridge)
  • Walnut, grapeseed, and extra virgin olive oil
  • Coconut oil (cold pressed, high heat if using for cooking)
  • Olives; 8-10
  • Mayonnaise (made from olive oil)
  • Organic, unsalted butter
  • Oil based salad dressings (2 tsp)
  • Cream based salad dressings (1 tsp)
  • Coconut milk (1/2 cup)
  • Coconut creamer (1 Tbsp)
  • Organic half and half (1 Tbsp)

4. Non Starchy Veggies and Other “Unlimited” Foods
(enjoy unlimited servings of these)

  • Sprouts (bean, alfalfa, etc.)
  • Greens – lettuce, spinach, chard, etc.
  • Hearty Greens – collards, mustard greens, kale, etc.
  • Radicchio and endive count as greens
  • Herbs – parsley, cilantro, basil, rosemary, thyme, etc.
  • Bok Choy
  • Bamboo Shoots
  • Celery
  • Radishes
  • Sea Vegetables (Nori, etc)
  • Mushrooms
  • Cabbage (or sauerkraut)
  • Jicama
  • Asparagus
  • Okra
  • Cucumbers (or pickles without added sugars)
  • Green Beans and Wax Beans
  • Fennel
  • Cauliflower
  • Broccoli
  • Peppers
  • Green Bell Peppers
  • Red Bell Peppers
  • Jalapeno Peppers
  • Summer Squash, spaghetti squash
  • Zuchinni
  • Brussels Sprouts
  • Scallions or green onions
  • Snow Peas/Snap Peas/Pea Pods
  • Tomatoes
  • Eggplant
  • Tomatillos
  • Artichokes
  • Turnips
  • Pumpkin
  • Rutabagas
  • Spaghetti Squash
  • Celery Root (Celeriac)
  • Carrots
  • Onions, leeks, beet
  • Other Unlimited Foods
  • Green and herbal tea
  • Balsamic or apple cider vinegar
  • Fresh/dried herbs, spices, seasoning
  • Condiments: no salt added mustard,
    tamari soy sauce, Braggs soy sauce
  • “Sea Snacks” (seaweed snacks, great for salt cravings
  • Lemon and lime for flavoring
  • Flavored extracts (vanilla, almond
  • Stevia
  • Non starchy veggie
  • Water or seltzer (plain or flavored)