Meal Guide: Jennifer Lopez

© 2020

Healthy Meal Options

PROTEIN

~ Chicken~ Ground turkey~ Tuna ~ Eggs~ Salmon~ Shrimp/ Seafood~ Ham~ Tofu~ Legumes

~ Lean beef~ Pork~ Beans~ Low-fat/ skim cheese~ Low-fat/ skim yogurt~ Greek yogurt ~ Prosciutto

CARBS

~ Rice~ Quinoa ~ Oatmeal~ Bananas ~ Sweet Potatoes~ Blueberries ~ Fruits ~ Vegetables

~ Whole wheat bread~ Low-carb tortillas ~ Whole wheat pasta ~ Prunes/ Dates~ Raisins~ Certain beans~ Beets

FATS~ Avocados ~ Cheese~ Dark chocolate ~ Nuts (Almonds, Walnuts, Pecans, Cashews, etc)~ Whole eggs~ Fatty fish

~ Chia seeds~ Avocado oil~ Extra virgin olive oil~ Coconut oil~ Other cooking oils/ sprays

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VEGETABLES

~ Spinach~ Carrots ~ Broccoli ~ Brussels Sprouts~ Asparagus ~ Mushrooms ~ Sweet Potatoes ~ Regular Potatoes~ Beets ~ Peas~ Chayote~ Zucchini ~ Cabbage~ Cauliflower ~ Celery ~ Onion~ Eggplant ~ Kale ~ Squash~ Jicama

FRUITS

~ Bananas~ Apples~ Tomatoes ~ Cucumber ~ Bell peppers~ Berries (Strawberry, blueberry, blackberry, etc)~ Kiwi~ Watermelon ~ Orange~ Mango~ Cherries~ Pineapple ~ Cantaloupe ~ Honeydew~ Peaches~ Pears~ Avocado ~ Papaya~ Grapefruit ~ Plum~ Apricot

DAIRY

~ Milk~ Yogurt~ Cheese: Mozzarella, Blue Cheese, Feta, Cottage Cheese, Parmesan, Swiss, Cheddar~ Ice cream~ Cream

Milk alternatives:

~ almond milk~ soy milk ~ cashew milk~ coconut milk~ rice milk~ oat milk~ hemp milk~ macadamia milk~ quinoa milk

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ADDITIVES

~ Nut butter: Almond, Cashew, Nuts, Peanut, Walnut, etc

~ Seeds: Pumpkin, Sesame, Sunflower, Chia, Flax, etc

~ Condiments: mustard, ketchup, mayonnaise, sauce, etc

~ Seasoning: salt, pepper, cumin, paprika, flakes, etc

~ Oils: olive, avocado, coconut, canola, etc

~ Sweeteners: Stevia, Sugar-free syrup/ spread, honey

~ Lemon

~ Garlic

~ Raisins

~ Rice cakes

~ Bagels

~ Cream Cheese

~ Jams

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