PROTEIN
beef (lean cuts)
buffalo
chicken breast
cod fillets
cottage cheese (low-fat)
crab
egg whites or substitutes
ground turkey
haddock
lobster
orange roughy
salmon
shrimp
tilapia
trout
tuna
turkey bacon
turkey breast
wild game meat
SOURCES OF PROTEIN FOR VEGANS
beans
chickpeas
edamame
leafy greens
lentils
nuts
peas
quinoa
seeds (sesame, sunflower, poppy)
soy milk
tempeh
tofu
CARBOHYDRATES
barley
beans (black, kidney)
bread (whole-wheat)
brown rice
buckwheat
bulgur
cereal (high-fiber)
corn
couscous
lentils
millet
oatmeal
pasta (whole-wheat)
popcorn
potatoes
pumpkin
squash
tortillas (whole-wheat)
artichokes
arugula
asparagus
avocados
bell peppers
broccoli
Brussels sprouts
cabbage
cauliflower
celery
corn
eggplant
grape tomatoes
green beans
kale
leeks
lemons
limes
mushrooms
olives
onions
pumpkin
romaine lettuce
salad greens
shallots
snow peas
spinach
squash
tomatoes (regular and Roma)
turnips
water chestnuts
zucchini
apples
bananas
bread (white)
carrots
figs
fruit juice
grapefruit
guava
high-fructose corn syrup
honey
kiwi
mangoes
maple syrup
milk
molasses
nectarines
oranges
pasta (white)
pears
rhubarb
rice (white)
sugar
yogurt
butter
cream and/or milk
feta cheese
goat cheese (mild)
Greek yogurt (plain or vanilla)
havarti cheese
Parmesan cheese
sour cream (low- or non-fat)
FATS
avocado
coconut
cold-water fish (salmon, mackerel, trout, tuna)
nuts (almonds, hazelnuts, pecans, walnuts)
oil (coconut, grapeseed, hemp, olive)
olives
peanuts
seeds (chia, pumpkin, sesame, sunflower)