Phase 2 Shopping List

Here is a list of allowed foods and other useful items during this 500 calorie phase. I put an (*) beside the items I used while I was on the diet.

Beef 3.5 ounces/100 grams

____*Lean Ground Beef 97/3 = 150 calories
____Cube Steak = 160 calories
____Sirloin Tip Steak = 130 calories
____Top Round Steak = 166 calories
____Veal = 110 calories
____Veal Chop = 117 calories 
____Any Lean Steak (London Broil, *Round Roast, Buffalo, *Eye of Round, Lean Roast Beef)

Fowl 3.5 ounces /100 grams

____*Chicken Breast = 87 calories (boneless & skinless)

Seafood 3.5 ounces/100 grams

____Cod = 83 calories
____Crab Meat = 100 calories
____Flounder = 90 calories
____Haddock = 88 calories
____Halibut = 110 calories
____Lobster = 98 calories
____Red Snapper = 110 calories
____*Shrimp = 110 calories
____*Tilapia = 94 calories
____Lemon Sole =116 calories
____Monk Fish = 96 calories
____Whiting = 87 calories      

Vegetables 3.5 ounces/100 grams

____*Asparagus = 3 calories
____Beet Greens

____*Celery = 15 calories
____*Cabbage = 24 calories
____Chard

____*Cucumber = 12 calories
____Fennel

____*Green Onions

____*Lettuce all varieties = 20 calories
____*Red Radishes = 12 calories
____*Spinach raw = 20 calories
____*Spinach frozen = 23 calories
____*Tomato = 20 calories

____*White/Red/Yellow Onions

Canned Vegetables

____*Crushed Tomatoes (no sugar) Hunt’s

____Organic Tomato Sauce (no sugar)

____Organic Canned Tomatoes (no sugar)

Fruit average 76.5 calories

____*Apple (s) = 55 calories
____*Apple (m) = 72 calories
____*Apple (l) = 110 calories
____*Navel Orange = 69 calories
____*Florida Orange = 65 calories
____*Strawberries 12 (l) = 72 calories (fresh or frozen)
____*Strawberries 20(m) = 80 calories
____Pink California Grapefruit = 92 calories
____*Pink Florida Grapefruit = 74 calories

Bread 1 piece = 1 serving

____*1 Grissini Bread stick = 12 calories
____* Melba Toast = 12 calories

Seasonings

____*Braggs Amino Acids

____*Apple Cider Vinegar

____White Vinegar

____*Sea Salt

____*Cinnamon

____Fresh Herbs (cilantro, basil, etc.)

____*Cocoa Powder

____*Tony Chachere's Original Creole

____*Any Seasoning without Sugar

Sweeteners

____*Liquid and/or Powdered Stevia

____*Flavored Stevias, (vanilla crème most popular)

____Splenda (only if you can’t do stevia)

Teas

____Yerba Mate Tea (increases energy, reduces appetite and stimulates releasing of fat cells)

____Green Tea

____Smooth Move Tea (helps with constipation)

____*Chamomile Tea

____Any Organic Tea you like

Other

____Non Fat Cottage Cheese(vegetarian option)

____*Skim Milk (1 tbsp. daily)

____Egg Whites(vegetarian option)

____*Kitchen Scale to measure meat

____*Water bottle (so you know how much water you are drinking daily)