Complete Body Transformation Food Plan

LOW DENSITY MODERATE DENSITY HIGH DENSITY

Alfalfa Jalepenos Apple 1 Kiwi 1 Egg Noodles 1/4 c
Apricot Mango English Muffin (Ezekiel)
Artichoke Kale 2 1/4 1/2 muffin

Arugula Leek Banana 1/2 Nectarine 1 Wrap (Ezekiel) 1/2 wrap

Asparagus Lettuce Blackberries 1/2 c Orange 1/2 Bread (Ezekiel) 1 slice
Blueberries Papaya Bread (Weight
Beets Okra 1/2 c 1c 1 slice
Watchers)
Cantaloupe Pear Crackers (Mary's
Beans (yellow/green) Onions 1/2 c 1/2 6 crackers
Organic)
Bok Choy Parsnip Carrots Peas 150 g Quinoa 1/4 c
Brocolli Peppers (red/green/yellow) Cherries 1/2 c Pineapple 1/2 c Oatmeal 1/3 c
Clementine Strawberries Brown Whole Wheat
Brussel Sprouts Radish 1 1c 30 g
Pasta
Corn Squash Whole Grain Brown Rice
Butternut Squash Rapini 1/3 c 1c 1/4 c

Cabbage Shallots Grapes (red/green) 1c Rasberries 1c Sweet Potato 1/4 c

Cauliflower Spinach Grapefruit 1/2 Tomatoes 2c Black Eyed Peas 1/2 c
Celery Tomatoe sauce Honeydew 1/2 c Watermelon 1c Adzuli Beans 1/4 c
Chives Turnip Chick Peas 1/4 c
Collard Greens Water Chestnuts A Healthy outside, White Potato 1/4 c
Pumpkin
Cucumber Watercress
starts from the inside' 1/2 c
Dill Wheat Grass

Eggplant Zucchini FATS

Fiddle Heads Almond Butter 1 tbsp Cheese (regular) 10 g Mayonnaise (light) 1 tbsp

PROTEINS Almond Milk 1c Coconut Oil 2 tsp Olive Oil 2 tsp

Beef (extra lean 50 g Protein Powder Avocado Egg Yolk 2 Peanut Butter
1/2 scoop 1/3 17 g
ground)
Beef Serloin 40 g Salmon 40 g Bacon 90 g Feta Cheese Light 10 g Sesame Oil 2 tsp
Bison 40 g Sardines 40 g Butter 1/4 tsp Flaxseed Oil 2 tsp Soy Peanut Butter 1 tbsp
Chicken (breast, 50 g Shrimp 55 g Calorie Free Dressing No limit Half/Half Cream 3 tbsp
boneless, skinless)

Deer 40 g Tuna (canned in water) 40 g Cheese (light Laughing Cow Light

20 g 20 g
cheddar/cottage)
Duck 50 g Tuna Steak 35 g
FREE
Egg White 1/2 c Turkey Ground 50 g Alis All Natural BBQ Sauce Heinz Sugar Free Ketchup Simply Organic Roasted
Chicken/Turkey Gravy
Egg Whole 2 + 1 fat Turkey Bacon 45 g All Vinegars Mustard Simply Organic Taco/Fajita Seasoning
Greek Yogurt (50 Turkey Breast Braggs Liquid Soy Jok N Al Blueberry Fruit/Grape or Sugar Free Salsa
80 ml 40 g
cal/fat free) Strawberry Spread
King Crab 60 g Turkey Sausage 1 Broghies (2 per day-max) Shirataki Noodles Sugar/Fat Free Jello
(Michael Angelo-80
Cal)
Lobster 50 g Veal 50 g Franks Red Hot Sauce Simply Organic Creamy Caesar Walden Farms French Onion Soup
Dressing
Lous Sliced Peameal 1.5 Veggie Ground Round 2/3 c Fresh/Dried Spices Simply Organic Hollandaise Sauce
Bacon slices
Pillers 2 White Fish (Tilapia, 45 g
All products can be ordered at lowcarbcanada.com
Turkey/Chicken Bites Halibut, Haddock, Cod,
Bass) or found in your local health food store.
Pillers Simply Free 2.5
Ham slices
Copyright 2013 Heather Smith