First, the proteins since they are the foundation of every meal. Some meals require a leaner protein, while others allow you to enjoy proteins that are juicy and succulent. So here is a list of proteins that is not exhaustive, but will give you a good starting point.
Lean Proteins
Lean ground turkey
Ground venison
Extra lean ground beef
Turkey breast
Lean deli meats
0 Fat Greek Yogurt
2% (or less) cottage cheese
Lowfat ricotta cheese
Egg whites
Tuna packed in water
Wild-caught salmon
Boneless skinless chicken breast
Richer Proteins
All meats and fish
Whole eggs
Dark meat chicken and skin
Full-fat cheese
The next category is good fats. With some meals you can enjoy them liberally; with others, in small amounts.
Healthy Fats
Butter
Ghee
Coconut oil
Extra virgin olive oil
Heavy cream
Beef tallow
Bacon fat
MCT oil (from coconut oil)
Red palm oil
Mayonnaise
Avocados
Nuts
Full-fat salad dressings (but stick around and I'll teach you to make your own)
Next is a list of on-plan carbohydrates. You will notice the absence of carbs that are white and refined, as well as sugar, which do no favors to your blood sugar. THM celebrates carbs that are gentle and friendly to the blood sugar.
Examples of THM-approved Carbs
Brown rice
Oats and oatmeal
Quinoa
Sprouted or sourdough whole grain bread
Wasa crackers
Sweet potatoes
All beans and legumes
All whole fruits and berries
Corn and popcorn
These lists are not exhaustive but are meant to help you identify the different categories. If you decide that you want to start this plan, I highly recommend the book, Trim Healthy Mama Plan, as well as one of the cookbooks: Trim Healthy Mama Cookbook, and/or Trim Healthy Table.
So now you have some digestive and nutrient basics, and we are going to put it all together in the next post. Click here to continue.
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