High Quality Food List

Here are some high quality food ideas that my clients enjoy. The foods that are high in fiber are bold. The foods that are not high in fiber are listed because they are healthy foods to eat in addition to your daily fiber goal. These foods are chosen for their convenience, as well; just because they are listed frozen doesn't mean that you need to buy them frozen.

This is not an all-inclusive list. These are just some good foods that either have a good calorie-to-fiber ratio, or that are low-calorie.

Whole wheat bread
Whole wheat pasta
Darielle high protein/high fiber pasta
Orowheat whole-wheat English muffins (make pizzas out of them.)
Laura’s brand hamburger- 4% fat
GoLean Crunch cereal
La Tortilla Factory whole wheat tortillas
Organic peanut butter (or Adams- they don’t have hydrogenated fats)
Frozen mixed berries
Frozen vegetables
Variety of fresh fruits and vegetables
Shrimp
Frozen chicken breasts (Kirkland brand from Costco only has 140 calories per breast.)
Fat free refried beans
Frozen Halibut
Soy corn dogs, chicken nuggets, riblets, etc (Morningstar Farms)
Fish
Portobello mushrooms with blue cheese make a delicious appetizer
Whole-wheat bagels with light cream cheese (eat half a bagel at a time.) Sarah Lee brand is good.
Salads
Tuna fish is convenient and healthy
Try using fat free sour cream- it tastes a lot better than you’d expect- good!
Fruit and yogurt parfait (layered in a pretty glass, with GoLean Crunch on top)
Beef flank steak is very lean. Trim it, tenderize it, and then marinate it. It will taste as good as any steak, or better!
Whole grain pancakes
Oatmeal (tastes really good with raisins and walnut bits)
Beans
Lentils
Sweet Potatoes baked for 10 minutes in the microwave
Low Fat Wheat Thins
Low Fat Triscuits
Canned fruit is not as healthy as fresh, but it can make a quick and delicious treat instead of whatever you’re craving
Raisins and other dried fruits
Turkey Bacon (in moderation, because it does have nitrates and nitrites)
Turkey Pepperoni (“”)
Whole wheat Tortilla with tuna, refried beans, cheese, avocado, corn and tomatoes
Ww Tortilla with refried beans and cheese
Ww Tortilla with tuna, cucumbers and spinach
Whole wheat Bagel with cream cheese
Ww Bagel with jam
Pizza muffins with turkey pepperoni and Canadian bacon (whole wheat English muffins)
Pizza muffins with green peppers and mushrooms ("")
Nut loaf (recipe found in the Healthy Recipes section of the Member's Menu)
Omelet with mushrooms, green peppers, onions, and tomatoes
Bacon egg and cheese whole wheat English muffin sandwich (with turkey bacon)
BLT (with turkey bacon and whole-wheat bread)
Homemade wheat pizza
Pancakes (with whole wheat flour)
Waffles (with whole wheat flour)
French fries (make your own by cutting a potato into fries and then baking them on a pan treated with Pam. Spray a little Pam on the fries before baking and add Johnny’s seasoning salt.)
Cheese fries (same thing, but add a measured amount of your favorite cheese before baking.)
Baked potato with lite cream of mushroom soup and broccoli
Garlic mashed potatoes with low-fat sour cream
Tacos (Laura’s brand hamburger; these can be high-fiber, depending on the toppings.)
Soft tacos (with whole wheat tortilla)
Whole wheat english muffin with butter and jam
German pancakes (made with whole wheat flour)
Yogurt with Go Lean
Go Lean cereal with berries
Oatmeal with walnuts and berries
Smoothies (homemade or from Emerald City Smoothie)
Fruit, raw, frozen and canned
Open faced sandwiches with avocado, tuna, tomato, veggies, cheese, etc in oven
French toast (made with Miltons or other whole wheat bread)
Chicken broccoli casserole (made with light cream of chicken soup)
Spaghetti (whole wheat)
Halibut with steak seasoning
Peanut butter sandwich (Adams pb or another brand you have to stir is by far the best for you- it has no trans fats)
Apples and peanut butter
Shrimp with garlic and pasta
Seasoned shrimp and dip
Stir Fry with frozen stir-fry veggie mix, tofu, and/or chicken
Oatmeal
Baked Potatoes
Brown Rice
Avocados (eat in smaller servings)

Try these websites for recipes and nutritional information: www.dottisweightlosszone.com, www.calorieking.com, www.allrecipes.com

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