Foods to Eat Protein * 3 oz chicken breast * 4 oz turkey breast * 4 oz fish * 1 hard boiled egg * ¼ cup raw almonds Produce * ½ cup green pepper * 1 medium apple * 1 kiwi * ½ large grapefruit * 1 cup broccoli * 1 cup kale * 1 medium cucumber, sliced * ½ cup blueberries * 4 oz sweet potato * 1 cup asparagus * 1 cup spinach * ½ small avocado Carbohydrates * ½ cup brown rice * ½ cup oatmeal Miscellaneous * 2 tbsp apple cider vinegar (mixed into 1 litre of water) * 2 tbsp chia seeds (mixed into nonfat yogurt) * Green tea Foods to Avoid * White rice * Pasta * Pizza * Red meat * Hotdogs * Deli meats * Cheese * Sugary cereals * Snacks made with high-fructose corn syrup * Cookies, cakes and pastries * Ice cream * Canned fruit * Jam and jelly * Salad dressing and barbeque sauce * Candy * Nutrition bars