Proteins Carnivores and omnivores: Lean red meats (beef, pork, lamb, venison) Poultry (chicken, turkey, pheasant, quail) Seafood (bass, tuna, salmon, cod, halibut, tilapia, mackerel, prawns, scallops) Whole eggs Vegetarians and vegans*: Whole eggs Tofu* Tempeh* Seitan* Whey protein powder Plant-based protein powder* Protein bars Beans and legumes* Carbohydrates and Grains Quinoa Brown rice Millet Farro Barley Buckwheat Oats Whole grain breads Whole grain pastas Whole grain breakfast cereals Dairy Milk Nut-based milks Cheeses (whole, full fat) Yogurt (whole, no added sugars) Vegetables and Fruits Potatoes and sweet potatoes Squash Peas Corn Carrots Parsnips Rutabaga Beets Avocado Dried fruits (raisins, craisins, prunes, apricots, apples) Coconut flesh Mango Bananas Healthy Fats Avocado oil Walnut oil Olive oil Coconut oil Canola oil Sunflower oil Nuts and nut butters (all) Seeds (flax, pumpkin, chia)