• Veggies

    Purpose: To make you full! We always want veggies to be our first bite and they should make up most of our lunch and dinner plates!
    • Artichokes
    • Arugula
    • Asparagus
    • Beet greens
    • Beets
    • Bok choy
    • Broccoli
    • Broccolini
    • Broccoli slaw
    • Brussels sprouts
    • Butterhead lettuce
    • Button mushrooms
    • Cabbage (all varieties)
    • Cactus
    • Carrots (all varieties)
    • Cauliflower / cauliflower rice
    • Celery
    • Celery root
    • Chanterelle mushrooms
    • Chayote squash
    • Collard greens
    • Cremini mushrooms
    • Cucumbers (all varieties)
    • Dandelion greens
    • Eggplant
    • Endive
    • Enoki mushrooms
    • Fennel
    • Green beans
    • Green bell pepper
    • Hearts of palm
    • Jicama
    • Kale
    • Kohlrabi
    • Leeks
    • Mesclun / spring mix lettuce
    • Morel mushrooms
    • Mustard greens
    • Napa cabbage
    • Okra
    • Onions (all varieties)
    • Orange bell pepper
    • Oyster mushrooms
    • Pickled and fermented veggies (kimchi, sauerkraut, etc.)
    • Pickles
    • Pico de gallo
    • Poblano peppers
    • Porcini mushrooms
    • Portobello mushrooms
    • Radicchio
    • Radishes / daikon
    • Rainbow chard
    • Rapini (broccoli rabe)
    • Red bell pepper
    • Rhubarb
    • Romaine lettuce
    • Rutabaga
    • Seaweed
    • Shallots
    • Shiitake mushrooms
    • Snow peas
    • Spaghetti squash
    • Spinach
    • Sprouts
    • Sugar snap peas
    • Summer squash
    • Swiss chard
    • Tomatillos
    • Tomatoes (all varieties)
    • Turnips
    • Turnip greens
    • Water chestnuts
    • Watercress
    • Yellow bell pepper
    • Yellow squash
    • Zucchini
  • Proteins

    Purpose: To keep you fuller, longer, so be sure to enjoy some at every meal.

    EGGS AND DAIRY

    • Cheese wedges (light; all varieties)
    • Cottage cheese (1–2%)
    • Egg whites
    • Eggs (whole)
    • Feta cheese (reduced-fat)
    • Greek yogurt (plain; 0–2%)
    • Kefir (plain; low-fat)
    • Protein powder (egg- or whey-based)
    • Ricotta cheese (part-skim)
    • Slice of cheese (cheddar, Swiss, etc.;
    • low-fat, 1–2%)
    • String cheese (light; all varieties)
    • Yogurt (plain; 1–2%)

    CHICKEN AND TURKEY

    • Chicken or turkey breast, skinless
    • Chicken or turkey deli slices (nitrite-free)
    • Chicken or turkey drumsticks (skinless)
    • Chicken or turkey thighs (skinless)
    • Ground chicken or turkey (≤ 93% lean)
    • Turkey bacon (nitrite-free, uncured)
    • Turkey jerky (nitrite-free)
    • Turkey sausage (lean, nitrite-free)

    BEEF, PORK, AND GAME

    • Beef chuck shoulder steak
    • Beef jerky (nitrite-free)
    • Beef round tip (steak and roast)
    • Beef top round (steak and roast)
    • Beef top sirloin steak
    • Bison / buffalo
    • Ground beef (≤ 95% lean)
    • Ham slices (nitrite-free)
    • Pork tenderloin
    • Venison

    SEAFOOD

    • Ahi tuna
    • Catfish
    • Clams
    • Cod
    • Crab
    • Halibut
    • Lobster
    • Mahi-mahi
    • Mussels
    • Octopus
    • Oysters
    • Salmon
    • Sardines (fresh or canned in water)
    • Sashimi / raw fish / sushi (wrapped in
    • cucumber or seaweed instead of rice)
    • Scallops
    • Shrimp
    • Smoked salmon
    • Sole
    • Squid
    • Tilapia
    • Trout
    • Tuna (canned or in pouch; light or white in water)

    SHAKEOLOGY

    • Caf. Latte
    • Chocolate
    • Cookies & Creamy
    • Strawberry
    • Vanilla
    • Seasonal flavors

    BEACHBAR

    • Peanut Butter Chocolate
    • Plant-Based Chocolate Almond
    • Crunch
    • Plant-Based Mint Chocolate Chip
  • Carbohydrates

    Purpose: To give you energy. Ilana will help you focus on Fiber-Filled Carbohydrates (aka FFCs)— because fiber is key to lasting energy.

    STARCHY VEGGIES

    • Acorn squash
    • Butternut squash
    • Cassava / yuca
    • Corn
    • Delicata squash
    • Green peas
    • Jerusalem artichokes
    • Parsnips
    • Plantains
    • Potatoes
    • Pumpkin / 100% pure pumpkin puree
    • Sweet potatoes
    • Taro
    • Yams

      BEANS AND LEGUMES

      • Adzuki bean
      • Alberjones
      • Bean-based soup
      • Bean pasta
      • Black beans
      • Black-eyed peas / cowpeas
      • Cannellini beans
      • Fava beans
      • Garbanzo beans (chickpeas)
      • Great northern beans
      • Hummus
      • Kidney beans
      • Lentils (all varieties)
      • Lima beans
      • Mung beans
      • Navy beans
      • Pinto beans
      • Split peas
      • Vegetarian refried beans

      FRUITS

      • Apple
      • Applesauce (unsweetened)
      • Apricots
      • Banana (Cavendish, Dominico,
      • Tabasco, etc.)
      • Blackberries
      • Blueberries
      • Cantaloupe
      • Cherries
      • Figs
      • Grapefruit
      • Grapes
      • Guava
      • Honeydew melon
      • Jackfruit (all varieties)
      • Kiwifruit
      • Mango
      • Nectarine
      • Orange
      • Papaya
      • Passion fruit
      • Peach
      • Pear
      • Pineapple
      • Plum
      • Pluot
      • Pomegranate
      • Raspberries
      • Strawberries
      • Tangerine
      • Watermelon

      WHOLE GRAINS

      • Amaranth
      • Barley
      • Bran cereal* (low-sugar)
      • Bread* (whole-grain)
      • Brown rice
      • Buckwheat
      • Bulgur
      • Crackers* (whole-grain)
      • English muffin* (whole-grain)
      • Farro
      • Hominy
      • Millet
      • Oats (plain steel-cut, rolled, or instant
      • with low- or no-added sugar)
      • Pancake* (whole-grain)
      • Pasta* (whole-grain)
      • Pita* (whole-grain)
      • Popcorn (air-popped with 0 g trans fats)
      • Quinoa
      • Sandwich thins* (whole-grain)
      • Sorghum
      • Spelt
      • Tortilla* (corn)
      • Tortilla* (whole-grain)
      • Waffles* (whole-grain)
      • Wheat farina
      • Whole wheat couscous
      • Wild rice
      • Wraps* (whole-grain

      FLOUR

      • Buckwheat
      • Chickpea
      • Coconut
      • Gluten-free blends
      • Oat
      • Whole wheat
    • “Silly” Carbs and Treats

      Purpose: To help you improve your relationship with these foods, so you can treat (not cheat).
      • Alcohol (beer, liquor, wine)
      • Bagels
      • Brownies
      • Bu.uelos
      • Cakes
      • Candy (gummies, sour candies, etc.)
      • Candy bars
      • Chocolate
      • Churros
      • Cinnamon rolls
      • Coffee creamer
      • Conchas
      • Cookies
      • Croissant
      • Deep-fried foods (battered or
      • fried fish or chicken, French fries,
      • tater tots, etc.)
      • Donut
      • French toast
      • Frozen yogurt (or comparable
      • nondairy frozen treat)
      • Ice cream
      • Muffins
      • Orejas
      • Pizza
      • Potato chips
      • Pretzels
      • Sugar-sweetened beverages
      • (juices, lemonades, teas, etc.)
      • Tortilla chips
    • Accessories

      Purpose: To make your meals more enjoyable and flavorful and entice you to eat more veggies.

      “FREEBIE” ACCESSORIES AND BEVERAGES

      • Baking powder
      • Baking soda
      • Broth, reduced-sodium (beef, chicken, fish,
      • and vegetable)
      • Cocoa powder (unsweetened)
      • Coffee (black, unsweetened)
      • Cooking spray
      • Cornstarch (non-GMO)
      • Herbs (fresh, dried, or frozen; basil, cilantro, dill,
      • epazote, garlic, ginger, oregano, parsley, etc.)
      • Horseradish
      • Hot sauce
      • Lemon juice
      • Lime juice
      • Monk fruit sweetener
      • Mustard
      • Pure extracts (almond, peppermint, maple,
      • vanilla, etc.)
      • Salsa (store-bought)
      • Seasoning blends (without salt or sugar in
      • the first two ingredients)
      • Seltzer water
      • Soy sauce / tamari (reduced-sodium)
      • Spices (cinnamon, cumin, pepper, turmeric, etc.)
      • Stevia
      • Tea (unsweetened)
      • Vinegar
      • Water (of course!)
      • Xanthan gum

      WATER BOOSTERS

      • Aloe vera juice
      • Cucumber
      • Lemon
      • Lime
      • Mint
      • Water enhancers (all-natural flavors)
      • Whole fruit pieces (berries, mango, watermelon, etc.)

      FATS

      • Almond butter (natural)
      • Almond flour
      • Avocado and guacamole
      • Bacon (pork)
      • Butter
      • Cacao nibs
      • Cashew butter (natural)
      • Coconut (unsweetened, shredded)
      • Coconut milk (canned)
      • Full-fat cheese (bleu, cheddar, feta, Gouda,
      • Manchego, Oaxaca, Parmesan, pepper jack, etc.)
      • Full-fat dairy-free cheese alternatives
      • Ghee (clarified butter)
      • Nuts (all varieties)
      • Oil (avocado, grapeseed, olive, toasted sesame, etc.)
      • Olives
      • Peanut butter (natural)
      • Pesto
      • Sausage (full-fat pork or beef)
      • Seeds (chia, flax, hemp, pumpkin,
      • sesame, sunflower, etc.)
      • Sunflower seed butter (natural)
      • Tahini

      SUGARS

      • Dried fruit (dates, raisins, etc.)
      • Fruit juices (100% juice and concentrates; apple,
      • cranberry, pineapple, prune, etc.)
      • Honey
      • Jam and jelly (all varieties)
      • Maple syrup
      • Molasses
      • Pure coconut sugar

      CONDIMENTS, DRESSINGS, SAUCES, AND MARINADES

      • Alfredo sauce
      • Balsamic vinaigrette
      • Barbeque sauce
      • Blue cheese dressing
      • Italian dressing
      • Ketchup (without high-fructose corn syrup)
      • Marinara sauce
      • Mayonnaise
      • Ranch dressing
      • Sour cream (light or reduced-fat)
      • Thai peanut sauce
      • Thousand Island dressing
      • Tomato paste
      • Tomato sauce
      • Vinaigrettes and salad dressings (all others)

      BEVERAGES

      Great for adding some to tea or coffee but recommend no more than 1 cup / 240 ml per day

      • Milk, reduced-fat (1–2%)
      • Unsweetened plant-based milks (almond,
      • cashew, organic soy, rice, etc.)

      BEACHBODY PERFORMANCE AND OTHER BEACHBODY SUPPLEMENTS

      • BEVVY Lemon
      • BEVVY Pomegranate Berry
      • Collagen Boost
      • Energize Fruit Punch
      • Energize Lemon
      • Energize Mixed Berry
      • Energize Strawberry Lemonade

      FIRST THING

      • Focused Energy BEVVY Pomegranate Berry
      • Hydrate

      LAST THING

      • Shakeology Boost Digestive Health
      • Shakeology Boost Focused Energy
      • Shakeology Boost Power Greens

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