Fruits

Rich in vitamins, fiber, and antioxidants.

  • Apples

  • Oranges

  • Bananas

  • Blueberries

  • Strawberries

  • Grapes

  • Kiwis

  • Avocados

  • Mangoes

  • Papayas

Vegetables

Packed with nutrients, low in calories, and high in fiber.

  • Spinach

  • Kale

  • Broccoli

  • Carrots

  • Bell peppers

  • Cauliflower

  • Asparagus

  • Sweet potatoes

  • Brussels sprouts

  • Zucchini

Whole Grains

Great source of fiber and essential nutrients.

  • Oats

  • Quinoa

  • Brown rice

  • Barley

  • Whole wheat bread

  • Whole grain pasta

  • Millet

  • Bulgur

  • Buckwheat

Lean Proteins

Supports muscle building and repair.

  • Chicken breast

  • Turkey

  • Eggs

  • Salmon

  • Tuna

  • Mackerel

  • Tofu

  • Tempeh

  • Beans and lentils

Healthy Fats

Good for heart health and brain function.

  • Olive oil

  • Avocados

  • Nuts (almonds, walnuts, cashews)

  • Seeds (chia, flaxseeds, sunflower)

  • Fatty fish (salmon, sardines)

  • Coconut oil (in moderation)

Dairy and Dairy Alternatives

Rich in calcium and protein.

  • Greek yogurt

  • Skim milk

  • Cottage cheese

  • Almond milk

  • Soy milk

  • Low-fat cheese

Snacks

Healthy options for on-the-go.

  • Hummus with veggie sticks

  • Mixed nuts

  • Popcorn (unsalted and air-popped)

  • Dark chocolate (70% cocoa or higher)


  • Hard-boiled eggs

  • Edamame

Herbs and Spices

Add flavor and health benefits without extra calories.

  • Turmeric

  • Ginger

  • Garlic

  • Basil

  • Parsley

  • Cinnamon

  • Cumin

Beverages

Stay hydrated and energized.

  • Water

  • Green tea

  • Herbal teas

  • Coconut water

  • Black coffee (in moderation)