Your Options are Endless**

You can stir-fry,bake,grill, boil, sautee, roast, fry and even microwave  on this diet.  It can be pickled, chilled, cured, frozen, fresh, canned, vacuum packed, and smoked.  You will find yourself making your own food more than eating out.

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Meats and other Proteins (20% of your daily caloric intake)

- Beef, Pork, Poultry, Fish, Shellfish, Lamb, veal, etc. 

-Processed meats but check label for hidden carbs)

-Eggs

-Nuts and seeds: check USDA Nutrient Database        for carb content

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Salad Greens

-if its a leaf you can eat it.

- Minimum of 2 cups a day

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Some Vegetables

-Fibrous

      -2 cups max per day

-Fatty

      -4 oz max per day

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Dairy

-Cheese (avoid processed cheese)

      -4 tbsp max per day

-light, heavy or sour cream

-Real Greek yogurt*

      -must be 10%fat or more

-Mayo*

      -must be full fat

      -4 tbsp max per day

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Low Carb Fruit

-any fruit with the word berry in it

-1 cup max per day

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Condiments*

- low-carb versions of ketchup* and BBQ sauce *

-as much salt and vinegar you want

-soy sauce*

-lime/lemon juice

      -4 tsp max per day

-yellow mustard

      -2 tsp max per day

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*make sure to check label and keep in mind your carb limit

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** Visit                                        for a more complete list of foods in this diet.

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