Fotolia_70887549_S-600x400As part of the AdvoCare 24-Day Challenge bundle, every Challenger receives a Daily Guide to help us track our meals and supplements.  And while this resource is extremely helpful and concise,  I find that a more inclusive list of food options and portion sizes makes it easier for me to plan and portion out my meals in advance.

So I thought I would share this with you.  Feel free to PRINT this information to help you make healthy food choices during your Challenge and EVERY DAY.

**Disclaimer:  I am NOT a medical professional or nutritionist, so these suggestions are based solely on my own personal preferences and the way I eat.  Portion sizes may need to be adjusted based on your personal goals.  Please consult a healthcare professional if you have questions or concerns about what is best for YOUR body.

Meals vs. Snacks

The portion sizes suggested in the list below are what I would have as part of a meal.  For snacks, I cut the portion in half.   I eat 3 MEALS + 2-3 SNACKS throughout the day.

The number of servings for each food category go like this:

  • Protein Minimum = 3 full servings (@ meals) + 2 half servings (@ snacks)
  • Vegetable Minimum = 3 full servings (@ meals) + 2 half servings (@ snacks)
  • Complex Carbs = MAXimum 3 full servings
  • Fruit = MAXimum 3 servings
  • Fats/Treats = MAXimum 2 servings

I really try to have a protein and a vegetable every time I eat.  So when I’m planning my meals, I pick items from those two categories first and then add in the other things.

For a printable version of this guide:  Healthy Food Options List.


PROTEIN OPTIONS


 

Meats & Seafood

 **Prepare baked, grilled, steamed, or pan seared in nonstick skillet

  • 6 oz. Skinless Chicken Breast or 4 oz. Skinless Chicken Thighs
  • 4 oz. Deli Meat – But *Read This First!
  • 2 whole Eggs or 5 Egg Whites
  • 4 oz. Game (Venison, Bison, Elk, Lamb, etc.)
  • 4 oz. Ground Beef – 93% Lean
  • 4 oz. Ground Turkey – 93% Lean
  • 4 oz. Ground Pork – 93% Lean
  • 6 oz. Lean Fish (Tilapia, Cod, Red Snapper, etc.)
  • 6 oz. Shellfish (Shrimp, Scallops, Clams, Crab, Mussels)
  • 4 oz. Salmon
  • 4 oz. Lean Beef (Sirloin, Round Roast, Brisket, Flank Steak) *Resource
  • 6 oz. Skinless Turkey Breast
  • 4 oz. Lean Pork (Tenderloin, Loin Chops)

Other Protein Options

The following foods contain protein, but also count as CARBS.  Limit to 3 portions per day.

These proteins also count as FATS.  Limit to 1-2 portions per day

  • 1/2 c. Cottage Cheese (low fat)
  • 1/2 c. Ricotta Cheese (part skim)
  • 1/2 c. Greek Yogurt (low fat or nonfat, low sugar)
  • 1 T. sour cream (low fat)
  • 8 oz. Milk (Skim or 2%)
  • 2 oz. Soft, Sliced or Shredded Cheese (low fat)
  • 1/4 c. Nuts – unsalted
  • 2 T. Nut Butters – no added salt, sugar or oil
  • 2 T. Seeds – unsalted (Pumpkin, Sunflower, Chia, Flax, etc.)
  • 1/2 Avocado

COMPLEX CARBS


**Limit to 3 portions per day

  • 1/2 c. Beans
  • 1/2 c. Lentils
  • 1 c. Cooked Unflavored Oatmeal (1/2 c. dry)
  • 1/2 c. Quinoa
  • 1/2 c. (4 oz.) Potatoes – any variety, baked or boiled
  • 1/2 c. Rice
  • 1 medium Banana
  • 1/2 c. Sweet Corn
  • 3 c. Popped Popcorn – natural, low fat
  • 1 c. Butternut Squash
  • 1 c. Acorn Squash
  • 1 slice Whole Grain Bread
  • 1 c. Whole Grain Pasta
  • 1/2 c. Whole Grain, Low Fat Crackers

VEGETABLES


**Aim for 4-6 full portions of vegetables throughout your day.
**Prepare raw, grilled, roasted, steamed or lightly sautéed.

  • 2 c. Leafy Greens (Spinach, Lettuce, Kale, etc.)
  • 1 c. other low-carb vegetables:
    • Asparagus
    • Broccoli
    • Brussel Sprouts
    • Cabbage
    • Carrots
    • Parsnips
    • Turnips
    • Cauliflower
    • Celery
    • Cucumber
    • Green Beans
    • Snap Peas
    • Eggplant
    • Onion
    • Tomatoes
    • Bell Peppers
    • Radishes
    • Zucchini
    • Yellow Squash (Summer Squash)
    • Spaghetti Squash

FRUITS


 

**Limit portion sizes to 1 c. per serving
**Limit 2-3 portions per day.

> Berries and citrus fruits are BEST

 

> Avoid fruits that come packaged in a jar or can.

 

> If looking at frozen fruits be sure to check the package label to make sure there is no added sugar or artificial preservatives.

 

> Dried fruits should be consumed in 1/2 portions because their sugars are concentrated.

 

  • Strawberries
  • Blueberries
  • Blackberries
  • Raspberries
  • Cherries
  • Peach
  • Nectarine
  • Plum
  • Apple
  • Citrus – Orange, Tangerine, Clementine, Grapefruit
  • Kiwi
  • Grapes
  • Cantaloupe
  • Honeydew Melon
  • Watermelon
  • Pineapple
  • Mango
  • Pear
  • Pomegranate

**Bananas, Figs, and Dates are also permitted, but limit portions because these are very sugary.


Oils, Seasonings, Toppings, Sauces, Dips, Drinks & Treats


** Avoid premixed spice packs. Many contain preservatives and MSG

UNLIMITED use of the following:

  • Fresh or Dried Herbs
  • Fresh or Dried Chiles
  • Spices (Cinnamon, Nutmeg, Allspice, Cloves, Ginger, etc.)
  • Sea Salt or Pink Himalayan Salt
  • Pepper (Black, Cayenne, Crushed Red Pepper Flakes, etc.)
  • Salsa (low sugar)
  • Fresh or pickled Peppers (Jalapeños, Banana Peppers, etc.)
  • Dill Pickles
  • Capers
  • Scallions or Chives
  • Saurkraut
  • Kimchi
  • Low Sodium Soy Sauce
  • Lime Juice
  • Lemon Juice
  • Stevia Sweetener
  • Hot Sauce (not butter-based)
  • Mustard
  • Marinara Sauce (no high fructose corn syrup)
  • Vinegar (Apple Cider, Balsamic, Red Wine, White Wine, etc.)
  • Unsweetened Tea
  • Black Coffee

FATS/TREATS Limit 2 Portions Per Day of the Following:

  • 2 T. Oil (Extra Virgin Olive, Pure Coconut Oil, MCT Oil, Avocado Oil, Red Palm Oil)
  • Hummus
  • Guacamole (fresh, no preservatives)
  • 2 T. Light Vinaigrette Salad Dressings
  • 2 T. Pesto
  • 2 T. Chimichurri
  • 1 T. Honey
  • 1 T. Pure Maple Syrup
  • 1 T. Agave Nectar
  • 1 oz. Dark Chocolate
  • Spark
  • Slam
  • Coffeeccino
  • Rehydrate
  • V16

FOODS TO AVOID


  • Soda (including Diet)
  • Alcohol
  • Creamy Sauces
  • High Calorie Salad Dressings
  • Sugar
  • High Sugar Condiments (ketchup, bbq sauce, teriyaki sauce)
  • Candy
  • Fried Foods
  • Processed Foods
  • White Flour
  • Partially Hydrogenated Oils