- Apples, with skin C
- Artichokes (no sauce) PC
- Amaranth PC
- Arugula C
- Asparagus C
- Barley C
- Beans PCF
- Beets C
- Blueberries C
- Bok choy C
- Boysenberries C
- Bran C
- Broccoli PC
- Broccoli sprouts PC
- Brussels sprouts PC
- Cabbage C
- Carrots C
- Cauliflower C
- Celery C
- Chard PC
- Chickpeas PC
- Cherries C
- Citrus fruits C
- Collard greens PC
- Cottage cheese (nonfat) P
- Cucumbers C
- Egg whites P
- Endive C
- Fish (broiled, steamed, grilled) PF
- Flaxseed F
- Garlic (fresh) C
- Grapefruit C
- Grapes C
- Hempseed F
- Herbs
- Kale PFC
- Ketchup (homemade, no sugar) C
- Kiwifruit C
- Lentils PFC
- Lettuce (romaine, green or red leaf) C
- Melon honeydew C
- Milk (nonfat) PC
- Mushrooms C
- Mustard C
- Natto PFC
- Nectarines C
- Onions C
- Papayas C
- Peaches C
- Pears C
- Peas PC
- Peppers C
- Pineapple C
- Plums C
- Prunes C
- Quinoa PC
- Radishes C
- Raspberries C
- Refried beans (nonfat) PC
- Rice (whole-grain) C
- Salsa (natural, no sugar or oil) C
- Spelt PC
- Shakeology CP
- Spinach PC
- Squash C
- Strawberries C
- String beans PC
- Sweet potatoes C
- Tea (green or black, no sugar)
- Tomato sauce (no sugar) C
- Tomatoes C
- Vinegar
- Water
- Yams C
- Yogurt (nonfat, no sugar) PC
- Zucchini C
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- Apples, skinless C
- Applesauce (raw) C
- Avocados F
- Bagels (whole-grain) C
- Bananas C
- Bread (whole-grain) FC
- Broths (veggie, chicken, etc., low sodium) FC
- Buffalo, super lean (under 10% fat) PF
- Cereal (whole-grain) PFC
- Cheese (nonfat) P
- Coffee (black or cappuccino w/ nonfat milk) C
- Coconut F
- Corn FC
- Couscous PFC
- Cottage cheese (low-fat) PF
- Cream cheese (nonfat) P
- Dates C
- Eggs, whole PF
- Eggplant C
- Feta cheese (low-fat) PF
- Fowl (skinless, white meat only) PF
- Figs C
- Granola (raw, no sugar) PFC
- Hummus PFC
- Juice (fresh-squeezed w/ pulp, no sugar) C
- Mangoes C
- Meat, wild game PF
- Milk (1%) PFC
- Muesli (raw, no sugar) PFC
- Nuts (raw) PF
- Nut butters (raw, no additives) PF
- Oatmeal PC
- Olive oil F
- Olives F
- Pork tenderloin PF
- Plantains C
- Raisins C
- Ricotta cheese (nonfat) P
- Rye Crisp C
- Seitan PFC
- Squid PF
- Stevia
- Sunflower seeds PF
- Tahini PF
- Tempeh PFC
- Tofu PFC
- Vegetable juice C
- Veggie burger PFC
- Yacon syrup C
- Yogurt (low-fat, no sugar) PFC
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- Applesauce (big brand) C
- Agave nectar C
- Almond milk PFC
- Beef, ground, super lean (under 10% fat) PF
- Beef (lean cuts) PF
- Broths (veggie, chicken, etc.) C
- Butter (unsalted) F
- Canola oil F
- Cheese (hard)
- Cheese (low-fat) PF
- Chicken taco (baked) PFC
- Chili (no lard or sugar added) PF
- Crackers (whole-grain) FC
- Cream cheese (low-fat) PF
- Fowl (skinless, dark meat only) PF
- Fowl, ground, super lean (under 10% fat) PF
- French fries (baked) FC
- Fruit (dried) C
- Granola (no sugar added) C
- Honey C
- Jam or marmalade (no sugar added) C
- Ketchup (store bought, no sugar added) C
- Lamb (lean) PF
- Lettuce (iceberg) C
- Maple syrup (natural, no sugar added) C
- Milk (2%) PFC
- Muesli (big brand) PC
- Molasses C
- Oatmeal (flavored) PC
- Pancakes (buckwheat) C
- Pasta (whole-grain) C
- Pickles C
- Popcorn (plain) FC
- Potatoes (baked or boiled) C
- Refried beans (low-fat) PFC
- Rice cakes C
- Rice milk C
- Rice (white) C
- Sauerkraut C
- Shellfish P
- Shrimp P
- Soy milk PFC
- Soy nuts PFC
- Sugar alcohols (Truvia, & anything ending in –tol) C
- Sushi PFC
- Tortillas (whole wheat) FC
- Veal PF
- Wine (red) C
- Wine (white) C
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- Artificial sweeteners (sucralose, aspartame, saccharine, etc.)
- Bagels (refined flour) C
- Beef, ground, lean (under 20% fat) PF
- Beer C
- Bread (refined flour) C
- Butter (salted) F
- Caesar salad (w/ chicken) PFC
- Canadian bacon PF
- Cheese, soft (including blue and goat) F
- Chips (low-fat, baked) C
- Cobb salad PFC
- Coffee (iced mocha latte w/ nonfat milk) PC
- Coffee (latte w/ whole milk) PFC
- Coffee cake FC
- Crackers FC
- Cream cheese F
- Fish (fried) PF
- Fowl (with skin) PF
- Fowl, ground, lean (under 20% fat) PF
- Graham crackers C
- Ham PF
- Hot dogs (turkey) PF
- Ice cream (sugar-free or fat-free) FC
- Jell-O C
- Jerky (turkey) P
- Juice (from concentrate) C
- Lamb chops PF
- Lasagna PFC
- Macaroni and cheese FC
- Mayonnaise F
- Meat loaf PF
- Milk (whole) PFC
- Muffins FC
- Nuts (salted or roasted) F
- Nut butters (processed) FC
- Pancakes FC
- Peanut butter (not raw) FC
- Pizza (thin crust veggie) PFC
- Popcorn (w/ salt and butter) FC
- Pork chop PF
- Potato salad or macaroni salad FC
- Pretzels C
- Pudding (w/ low-fat milk) FC
- Reuben sandwich PFC
- Sauce (steak, etc.) C
- Sherbet C
- Sloppy Joe (lean beef or turkey) PFC
- Soup (canned creamy) PFC
- Soy sauce
- Spaghetti (w/ meatballs) PFC
- Sub sandwich PFC
- Sweet-and-sour sauce FC
- Tortilla (refined flour or corn) FC
- Tuna salad or chicken salad PF
- Yogurt (frozen) C
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- Alcohol (hard liquor)
- Bacon PF
- Baked beans PFC
- Beef, ground, regular, (over 20% fat) PF
- Beef taco (fried) PFC
- "Breaded" foods FC
- Breakfast sandwich (fast-food) PFC
- Cake FC
- Candy PFC
- Cereal (sugared) PFC
- Chicken à la King PFC
- Chicken (buffalo wings, nuggets, tenders) PFC
- Chicken or fish sandwich, fried PFC
- Chips (potato or corn) FC
- Chocolate PFC
- Chicken fried steak PFC
- Cinnamon bun FC
- Coffee (mocha, macchiato, ice blended, frappé, triple caramel vanilla buzz bomb, etc.) FC
- Cookies (Oreo®, etc.) FC
- Creamed veggies FC
- Creamer (nondairy) FC
- Doughnuts FC
- Energy drinks C
- Fowl, ground, regular (over 20% fat) PF
- French fries FC
- Gravy PF
- Grilled cheese sandwich PFC
- Hamburger (fast-food) PFC
- High fructose corn syrup C
- Hot dogs PFC
- "Hydrogenated" foods F
- Ice cream FC
- Jerky (beef, pork, venison) PFC
- Juice (sugar added) C
- Lobster Newburg PFC
- Margarine F
- Milk (cream or half-and-half) PFC
- Nachos FC
- Onion rings FC
- Pastries FC
- Pies FC
- Pizza (delivered) PFC
- Potato skins (fried) FC
- Refried beans (w/ lard) PFC
- Salad dressing (creamy) FC
- Sausage PF
- Soft drinks, diet (read the studies)
- Soft drinks, sugared C
- Sports drinks & foods (unless you're playing sports)
- Syrup C
- Sugar (refined) C
- Tater tots FC
- Toaster pastries FC
- Vegetable oil (cheap big brand) F
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Great post, super helpful!
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