What Foods To Eat
Over the next 21 days, incorporate the following foods into your solid food meals and snacks. Avoid white starchy carbs like white rice, white bread, pasta, white potatoes, and any “snack food” that comes in a box. Also avoid regular milk, soda (no diet soda) and any sweetened fruit drinks. Carry a water bottle with you all day to keep away the urge to drink soda or fruit juice.
Meat•Fish•Eggs
• Chicken Breast • Lean Beef (sirloin steak) • Ground Turkey • Lean Pork (tenderloin) • Salmon • Tilapia • Shrimp • Eggs
Fruits and Veggies
• All fruits and vegetables! • Sweet potatoes (no white ones)
Dairy
• Greek yogurt • Hard cheeses like Parmesan • Sheep’s milk cheese (feta)
Grains
• Tofu and Tempeh in moderation The
• Nuts and Seeds (Almonds, Cashews, Walnuts, Pecans, Sunflower Seeds, Pumpkin Seeds) • Almond, cashew, and natural Peanut Butter (no Skippy!) • Unsweeteend Coconut Flakes • Oils (Olive oil, coconut oil, avocado oil) • Avocado
Sweets
• Dark chocolate (70%+ Cocoa)
Legumes
• Black beans • White beans • Garbanzo beans • Lentils
Liquids
• Brown Rice • Quinoa
Soy
Healthy Fats
• Almond & Coconut Milk (in carton) • Coconut Water • Coffee in moderation • Tea • 1 Glass Red wine 2-3 times/week
THE SMOOTHIE DIET – © Drew Sgoutas
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