The Simply Filling Technique Food List



All fresh, frozen, or canned without added sugar Fruit canned in its own juice (drained) Fruit salad — mixed fruits with no added sugar


Most fresh, frozen or canned without added sugar or oil Potatoes — white, red, sweet Avocados are not a Power Food.

Whole grains

Brown and wild rice Hot cereals, cooked — without added sugar, dried fruits, or nuts 100% bran Cream of rice Cream of wheat Grits Oatmeal Pasta, whole-wheat or other whole-grain varieties Popcorn, air-popped, or 94% fat-free microwave-popped Whole-grain, ready-to-eat cereals without added sugar, dried fruits or nuts, and with 4g of fiber or more per serving Whole-grains such as: Barley Buckwheat Bulgur Cornmeal (polenta) Whole-wheat couscous Quinoa


Non-Fat Dairy and Dairy Substitutes

Fat-free cheeses, including fat-free cottage cheese Fat-free milk and beverages made with fat-free milk, such as cappuccino or latte, as long as it’s sugar-free Yogurt, fat-free, plain or flavored with artificial sweetener Fat-free sour cream Soy products, unflavored and plain, such as: Calcium-fortified soy milk Unflavored soy milk Fat-free soy cheese Plain soy yogurt

Lean proteins (see food list for specific cuts and grinds)

Beef, chicken, lamb, pork, turkey, veal: lean, trimmed, all skin removed Dried beans, including canned black, cannellini, kidney, refried, and white Dried peas, including black-eyed peas and split peas Eggs: Whole, whites, and fat-free substitute Game meats, including buffalo, elk, ostrich and venison CLICK NEXT PAGE BELOW TO CONTINUE READING …

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