DeVetter Fitness Nutrition Crash Course (continued)

Menu Design Planner

Menu Design Planner allows you to construct meals that are visually balanced. This is a list of nutrient rich foods grouped into three categories. The idea is to choose one food item from each of the three categories as you plan each meal. Create snacks with the same idea. Make an effort to choose FRESH over frozen whenever possible.

Quality Proteins
Egg Whites
Turkey Breast
Chicken Breast
Salmon
Cod
Ground Turkey/Beef
Tuna
Mahi Mahi
Sardines
Sushi
Beans
String Cheese
Mackerel
Low Sodium Deli Meats
Soy Products -(Milk, tofu, soy burgers, Peanut Butter Non-Fat Yogurt edamame)
Low-Fat Cheese
Almonds/Walnuts
Low Fat/FF Cottage Cheese
1% or Skim Milk

Complex Carbohydratess
(WW = Whole Wheat)
Sweet Potato/Yam/Potato
Peas/corn
Oatmeal (avoid instant)
Brown Rice
Wild Rice
Barley
Couscous
WW Tortillas
WW Pasta
WW Bread
WW Bagels
WW Crackers
Fibrous Cereals (5 g of fiber or more)
Hummus
WW Pita
Beans
Avoid processed or enriched items!

Fibrous Carbohydrates
Veggies and Fruits: Goal is 7 – 10 servings a day
Broccoli
Cauliflower
Carrots
Green, Yellow & Red Peppers
Mushrooms
Onions
Spinach/Romaine
Squash/Zucchini
String Beans
Cucumbers
Sprouts
Collard Greens/Kale
Brussels Sprouts
Bananas
Oranges
Apples
Berries
Grapes
Pineapple
Pears
Peaches
Melons
Cherries
Plums
Apricots
Grapefruit
Mango
Dried Fruit (no sugar added)

Healthy Fats: Olive oil, avocado, flax seed, fish oil (omega-3’s), almonds, walnuts

Beverages: WATER! Green tea (brewed), Low-sodium V-8 juice, Crystal Light or similar (choose aspartame free products).

Flavor Enhancers: balsamic vinegar, salsa, lemon juice, bell peppers, onions, garlic, Tabasco, mustard, yogurt, horseradish, red pepper flakes, parmesan cheese, fresh ginger, low-sodium broth/bullion.

Herbs—oregano, basil, cilantro, thyme, parsley, sage, or rosemary
Spices—cinnamon, nutmeg, cracked pepper, or paprika

PREV / NEXT