Non - Starchy Vegetables

Fill half the plate with non-starchy vegetables such as:

               Artichoke                              Arugula

               Asparagus                           Bok Choy

               Broccoli                                Brussels sprouts

               Cabbage                             Carrots

               Cauliflower                          Celery

               Collard Greens                   Cucumber

               Eggplant                               Endive

               Green Beans                        Kale

               Lettuce                                  Mushrooms

               Mustard greens                  Okra

               Onions                                   Peppers

               Radishes                               Rutabaga

               Snow peas                           Spinach

               Tomatoes                             Turnip

               Turnip greens                      Zucchini

Proteins & Fats

Fill half the plate with proteins such as:

Meat - Beef (steak, brisket, flank etc.), Chicken, Duck, Goat, Lamb, Pork, Turkey

Seafood - Fish (cod, salmon, sardines), Shrimp, Crab, Lobsters, Scallops, Octopus, Shellfish (mussels, clams, oysters)

Dairy - Cheese, Full fat dairy, Yogurt, Milk, Nut milks

Eggs - Eggs, Egg whites

Vegetarian - Seeds (hemp, chia, sunflower, pumpkin), Tempeh, Tofu

Healthy Fats - Coconuts, Olives, Nuts (almonds, cashews, peanuts, walnuts), Nut butters, Oil (olive, avocado)