21f Food List Update LR Final

FOOD LIST
NOW WITH MORE VARIETY TO SPICE THINGS UP
GREEN PURPLE RED YELLOW BLUE ORANGE

CONTAINER CONTAINER CONTAINER CONTAINER CONTAINER CONTAINER TEASPOON
Kale, cooked or raw Raspberries Sardines (fresh or canned in Sweet potato, chopped Avocado, mashed or Pumpkin seeds, raw Extra-virgin olive oil
Watercress, cooked or raw Blueberries water), 7 medium Yams (regular, white, tropical medium Sunflower seeds, raw Extra-virgin coconut oil
Collard greens, cooked or raw Blackberries Boneless, skinless chicken or [batata]), chopped 12 almonds, whole, raw Sesame seeds, raw Flaxseed oil
Spinach, cooked or raw Strawberries turkey breast, cooked, chopped Plantains, sliced or medium 8 cashews, whole, raw Flaxseed, ground Walnut oil
Brussels sprouts, chopped Pomegranate, 1 small Duck breast, cooked, chopped Quinoa, cooked 14 peanuts, whole, raw Chia seeds, 4 tsp. Pumpkin seed oil
or 5 medium Guava, 2 medium Squab, cooked, chopped Beans (kidney, black, 20 pistachios, whole, raw Pine Nuts Cacao Nibs
Broccoli, chopped Starfruit, 2 medium Goat, cooked, chopped garbanzo, white, lima, fava, 10 pecan halves, raw Olives, 10 medium Nut butters (peanut, almond,
Asparagus, 10 large spears Passion fruit, 3 fruits Lean ground chicken or pink, pigeon [gandules], etc.), 8 walnut halves, raw Peanuts cashew, etc.)
turkey ( 93% lean), cooked Hummus
Beets, 2 medium Watermelon, chopped cooked, drained Coconut, unsweetened, Seed butters (pumpkin,
Fish, fresh water (catfish, Coconut milk, canned
Tomatoes, chopped, cherry, Cantaloupe, chopped Lentils, cooked, drained shredded sunflower, sesame [tahini])
tilapia, trout), cooked, flaked
or 2 medium Orange, divided into sections Edamame, shelled Feta cheese, crumbled 21 Day Fix DRESSINGS Butter
Fish, cold water, wild-caught
Tomatillos, chopped or or 1 medium Cassava (yuca), 2 ounces Goat cheese, crumbled Mayo
(cod, salmon, halibut, tuna,
3 medium Bitter orange, 1 medium mahi mahi), cooked, flaked Peas Mozzarella (low-moisture),
Pumpkin (regular or West Tangerine, 2 small Refried beans, nonfat shredded
Game: buffalo (bison,
Indian), chopped Apple, sliced or 1 small ostrich, venison, rabbit), Brown rice, cooked Cheddar, shredded
Squash (summer), sliced Apricots, 4 small cooked, chopped Wild rice, cooked Provolone, shredded FREE FOODS
Chayote squash, chopped Grapefruit, divided into Game: lean ground ( 95% lean), Potato, mashed or medium Monterey jack, shredded THE WATER BAR
Winter squash sections or large cooked, chopped Corn on the cob, 1 ear Parmesan, shredded Lemon and lime juice
(all varieties), cubed Cherries Eggs, 2 large or egg whites, Amaranth, cooked Cotija cheese, crumbled Vinegars
String beans Grapes 8 large Millet, cooked Oaxaca cheese, crumbled Mustard
Peppers, sweet, sliced Kiwifruit, 2 medium Greek yogurt, plain, 1% Buckwheat, cooked Queso fresco, crumbled Herbs such as parsley,
Poblano chiles, chopped Mango, sliced Kefir, plain 2%, 1 cup Barley, cooked cilantro (fresh and dry)
Banana peppers, 3 medium Peach, sliced or 1 large Yogurt, plain, 2% Bulgur, cooked Spices (except salt)
Carrots, sliced or Plum, 2 small Shellfish (shrimp, crab, Oatmeal, steel-cut, cooked
lobster), cooked
Garlic
10 medium baby Nectarine, sliced or 1 large Oatmeal, rolled, cooked Ginger
Cauliflower, chopped Pear, sliced or 1 large Clams, canned, drained Hominy, cooked
Octopus, cooked, chopped Green onion
Artichokes, large Pineapple, diced Pasta, whole-grain, cooked Chile varieties (jalapenos,
Eggplant, medium Banana, large Squid, cooked, chopped Couscous, whole wheat,
Red meat, extra-lean, serrano, ancho, cascabel,
Okra Green banana, large cooked pasilla, guajillo, habanero, etc.)
cooked, chopped
Cactus (nopales), sliced Dwarf red banana, Crackers, whole-grain, Hot sauce
Lean ground red meat
Jicama, sliced 1 extra small ( 95% lean), cooked 8 small crackers (Tabasco or Mexican only)
Snow peas Breadfruit, 1/8 small Shakeology, 1 scoop Cereal, whole-grain, low sugar Flavor extracts (pure vanilla,
Cabbage, chopped Papaya, chopped Tempeh Bread, whole-grain, 1 slice peppermint, almond, etc.)
Cucumbers Figs, 2 small Tofu, firm Pita bread, whole wheat, Achiote paste
Celery Honeydew melon, chopped Pork tenderloin, chopped,cooked 1 small (4-inch) 21 Day Fix
Lettuce (NOT iceberg) Pumpkin puree, 2/3 cup Tuna, canned light in Waffles, whole-grain, 1 waffle SEASONING MIXES
Mushrooms Salsa, store bought water, drained Pancakes, whole-grain,
Radishes Tomato sauce, plain Turkey slices,* fat-free, 6 slices 1 small (4-inch)
Onions, chopped or marinara Ham slices,* fat-free, 6 slices English muffin, whole-grain,
Sprouts Applesauce, unsweetened, Ricotta cheese, light muffin
Bamboo shoots cup Cottage cheese, 2% Bagel, whole-grain,
Salsa, freshly made or Pico de Protein powder (whey, hemp, small (3-inch)
Gallo, cup rice, pea), 1 scoops (approx. Tortilla, whole wheat,
Vegetable broth, 2 cups 42 g depending on variety) 1 small (6-inch)
Veggie burger, 1 medium patty Tortilla, corn, 2 small (6-inch)
Turkey bacon,* reduced-fat, Applesauce, sweetened, cup
4 slices Chicken-based broth, 4 cups *Must be low-sodium and nitrite-free (minimally processed).
Beef-based broth, 8 cups

21f Food List Update LR Final

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FOOD LIST

NOW WITH MORE VARIETY TO SPICE THINGS UP

GREEN PURPLE RED YELLOW BLUE ORANGE

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