Fit People Food

General Food List & Basic Staples:


  • Lean meats of any kind–chicken, lean pork chops, salmon or other fish, lean beef cuts, wild meat
  • Eggs
  • Cottage cheese
  • Plain or low sugar yogurt
  • *EAS Whey Protein Powder
  • *EAS Myoplex Protein Shakes
  • Cliff Protein Builder Bars

*Discounted EAS products & other healthy suppliments can be purchased at

Complex Carbs

  • Brown Rice (my very favorite is short grain!)
  • Wild Rice
  • Beans
  • Barley
  • Oatmeal
  • Granola (see recipe )
  • Baked Potatoes
  • Fresh Fruit
  • Whole grain breads

Mini-Meal Sustainers & Treats

  • Cliff Energy Bars
  • Luna Bars
  • Small handful of almonds or peanuts
  • Teaspoon of peanut butter
  • Sunflower seeds (I love Spitz dill pickle and salsa flavors!)
  • Lite popcorn
  • Julie’s Chai Tea with Splenda (recipe )

Favorite Veggie Options

  • Green Salad (at least once a day) including tomatoes, spinach, mushrooms, cucumbers or any veggies you want. Keep fridge stocked with ready-made salad or at least washed lettuce/veggies for a quick fix
  • Birds Eye 5lb. Bag Frozen Vegetable Varieties (I purchase at Wal-Mart)
  • Cherry Tomatoes (for snacking)
  • Steamed or raw broccoli (very filling)


Fake sweeteners (aspartame/NutraSweet & Splenda) aren’t that great for you and they actually make you hungry by elevating your blood sugar. While it’s okay to use them occasionally, it’s best to go for the natural options first. Unprocessed natural sweeteners metabolize well with most people and don’t throw your blood sugar out of whack (you’ll know for sure if they do if you feel more hungry after eating them). So avoid any sweeteners that leave you with cravings. Here are my favs.

  • Stevia Balance (health food stores carry it in packets)
  • Madhava Organic Agave Nectar (sold in a bottle in health food stores)
  • Raw (Unprocessed) Honey
  • Real Maple Syrup

For some recipes you can also use frozen concentrate juices to sweeten desserts like fruit crisps or granola

Fats/Cooking Oils

Limit fat intake to one serving a day if possible (1 T). For cooking use extra virgin olive oil when possible. Use real butter instead of margarine. Limit (like get rid of) partially hydrogenated fats/trans-fats found in margarine and other commercially packaged and fast foods.


  • I use low fat dressings (Lite Ranch, Wishbone Italian, etc.) because fat-free tastes too bad and I want to enjoy my salads. I’ve found that lower fat dressings are just as good as the high fat (8g fat per 2 T compared to 14 g per 2 T) and I still love my salads.
  • Use condiments such as ketchup, bbq sauce, honey mustard, Miracle Whip/Mayo light in small quantities.
  • I generously use seasonings and spices!
  • All other mustards
  • Soy sauce
  • Fat Free Half & Half
  • Rice Milk