Finally going to have a blog post worth saving.. or at least not instantly trash canning this shit. HA! Still overwhelmed as FUCK.. but figured since I have some clients to attend to, that I would also write something that had a little depth to it. I have recently made a transition to a full-time personal trainer and was bombarded by more than 2 dozen clients all at once. The time I have with them is VERY limited (30 min to be precise) and have found that I needed to go just a tad further outside of a session to fully make sure that my clients are up to par with what fitness goals may entail.


It is a huge part of any weight loss and even weight gain goals. Most people are either too ignorant or simply uneducated when it comes to what they should be eating to ensure maximum results. So I have taken it upon myself to grab all the emails of my clients so I can further communicate with them outside of, again, our 30 minute session ( I do not agree with 30 minute sessions. Work out wise, yes I can give you a great work out in that time but when it comes to talking and getting to know the bigger issue as to why they have a personal trainer in the first place, is usually non existent). So here we have a list of foods that is “fair game”. I do not want people to start eliminating food groups because of some fad diet said they would lose 20lbs in a week. You want to lose/gain weight the HEALTHY way. Lose bad habits, form better ones and increase your knowledge base when it comes to working out. This is a LIFESTYLE change not a simple fix. If you think that way, 80% of the time you will gain the weight (and plus some) right back and will be in the same spot you once were.


  • Boneless, Skinless Chicken Breast
  • Tuna (water packed), or White Meat Chicken (water packed)
  • Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
  • Shrimp
  • Extra Lean Ground Beef or Ground Round (92-96%)
  • Buffalo steak (lean)
  • Protein Powder (lactose free)
  • Egg Whites or Eggs
  • Rib eye Steaks or Roast
  • Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
  • Top Sirloin (aka Sirloin Top Butt)
  • Beef Tenderloin (aka Filet, Filet Mignon)
  • Top Loin (NY Strip Steak)
  • Flank Steak (Sir Fry, Fajita)
  • Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
  • Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Complex Carbs

  • Oatmeal (Old Fashioned or Quick Oats)
  • Sweet Potatoes (Yams)
  • Beans (pinto, black, kidney)
  • Oat Bran Cereal (watch sugar, less than 6 grams)
  • Brown Rice
  • Ezekiel Bread (frozen healthy section of Kroger’s or Whole Foods)
  • Farina (Cream of Wheat from box)
  • Multigrain Hot Cereal
  • Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)
  • Rice (jasmine, basmati, Arborio, wild, brown)
  • Potatoes (red, baking, new)
  • Kashi Low Sugar Cereals (less than 6 grams of sugar)
  • Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for Life brand)
  • Carbdown Flatbread (Wal-Mart)
  • Corn Tortillas (Food for Life Brand is best, microwave to make crispy)
  • Whole Wheat Tortillas (Food for Life brand)
  • Rice Cakes (lightly salted only)

Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice)

  • Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
  • Broccoli
  • Asparagus
  • String Beans
  • Black Beans
  • Spinach
  • Bell Peppers
  • Brussels Sprouts
  • Cauliflower
  • Celery
  • Mushrooms
  • Pickles
  • Cabbage
  • Sprouts
  • Cucumber
  • Green or Red Pepper
  • Onions
  • Garlic
  • Tomatoes
  • Zucchini
  • Squash
  • Spaghetti Squash (my fav)
  • Pumpkin


  • Berries (blueberries and raspberries)
  • Lemons or Limes
  • Melons (not watermelon)
  • Grapefruit
  • Apples
  • Dates
  • Grapes
  • Oranges
  • Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
  • No dried fruits, including raisins (loaded with sugar)

Healthy Fats

  • Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
  • Olive Oil or Safflower Oil
  • Nuts (peanuts, almonds)
  • Flaxseed Oil
  • Avocado

Dairy & Eggs

  • Low-fat or Fat-free cottage cheese
  • Eggs
  • Low or Non-Fat Milk (eat dairy only occasionally)
  • Non-fat yogurt (look for low sugar only)
  • Fat free String Cheese
  • Fat free Cream Cheese


  • Bottled Water
  • Iced Tea (decaf)
  • Coffee (decaf)
  • Diet Soda
  • Crystal Light or Wal-Mart Brand Sugar Free Drink Mixes

Condiments & Misc.

  • Fat Free Mayonnaise (on occasion)
  • Ketchup (Heinz One Carb brand only)
  • Reduced Sodium Soy Sauce
  • Reduced Sodium Teriyaki Sauce
  • Balsamic Vinegar
  • Balsamic or Raspberry Vinaigrette (Farm Grove)
  • Salsa or Fresh Pico De Gallo
  • Splenda
  • Steak Sauce
  • Sugar Free or Low Carb Ketchup
  • Sugar Free Maple Syrup
  • Sugar Free Jelly (Polaner or Smuckers)
  • Chili Paste
  • Tomato Paste (low sugar)
  • Mustard (yellow or Dijon)
  • Extracts (vanilla, almond, etc)
  • Low Sodium fat free beef or fat free chicken broth
  • Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
  • Worcestershire Sauce
  • Fat free cooking spray
  • Sugar Free Applesauce for baking

Herbs & Spices

  • Chili powder
  • Mrs. Dash (all varieties)
  • McCormick’s (all varieties)
  • Butter Buds
  • Cinnamon
  • Allspice
  • Basil
  • Bay leaf
  • Onion Powder
  • Garlic Powder
  • Dill
  • Ginger
  • Sage
  • Rosemary
  • Paprika
  • Thyme
  • Oregano
  • Curry Powder
  • Red Pepper
  • Marjoram
  • Tarragon
  • Dry Mustard
  • Cumin
  • Saffron
  • Nutmeg
  • Pumpkin Pie Spice
  • Black Pepper

Other Items to Purchase

  • Fat-Free Cool Whip
  • Tofutti fudge pops (my fav)
  • Sugar Free Jell-O
  • Sugar Free Popsicles (Philly Swirl are awesome)
  • DaVinci Gourmet Sugar Free Syrups ( – my best kept secret!) Add to oatmeal for breakfast or to make a variety of different muffins, cookies or pancakes.
  • Tacori Sugar Free Syrups (World Market)

Thank God for the auto save because all of this and above just deleted on me (bc of the diet coke that spilled on my Mac. It now has a mind of its own, but HEY! it still works!)…

Alright so back to what I was saying. All these foods listed above are “fair game”, like mentioned before. That means whatever is on this list you are more than welcome to add to your diet. This is quite a large list of foods, so I want people to understand that “dieting” (which is really just eating healthy) isn’t as bad as EVERYONE makes it out to be. You can still eat, in fact, I ENCOURAGE IT!!!!!!!!! Why starve, when I can get you to your results eating 5-9 times a day? Who wants to work harder when all you have to do is work smarter?

Here is a status that FitBitch on facebook wrote:

There is no need to cut something from your diet completely unless you have an allergy. You like cake? Eat cake. Just don’t eat it every day. You like wine? Drink it. How realistic is it that you’ll never consume the foods you love ever again? So why do you keep choosing plans that do just that? You’re eating crap in excess because your hormones are out of whack, and your hormones are out of whack because you eat too much crap. Once you start adding in more nutritionally dense foods the really awful stuff has a tendency to find its way to the door on its own, and if it comes back for a visit now and again, no need to fret, just burn it up in the gym and move on with life. – Meg

Doesn’t that make perfect sense? Becoming healthy has such a bad rep because people think that they can never have what that they love ever again. That’s NOT true! All it is, is people need to know when to have things in moderation. When to tell ourselves “no” and enough is enough. Once you lose sight of bad habits and form better ones, you will not only WANT to eat healthy but the shit foods will become less appealing as time goes by. Actually.. that was a fucking lie. I can ALWAYS eat pizza.. cupcakes.. a twix bar.. but the WANT to have those items seems to “find its way to the door”. You end up LOVING what you see in the mirror and realize that eating shitty food only takes you in the opposite direction. So once again, why starve? Why eat like shit all the time? Don’t you FEEL like shit, once you do consume those types of foods? I know I do. I’ll eat healthy, have a “cheat meal” and regret it almost instantly. Sometimes not only physically do I feel like shit, but mentally I feel guilty as hell cheating on my almost perfect “diet” plan. However, sometimes Ill admit, it does keep me sane. There is a simple concept I want all of you to take from this post.. eat to live, don’t live to eat.

You’ll thank me later.

What do you recommend I eat?

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