Eighty 4 Days , 12 weeks, a period of time that can change your habits and your life. Is it worth it... That time will pass regardless so do something with it!
Proteins Chicken breast Turkey breast Lean ground turkey Swordfish Orange roughy Haddock Salmon Tuna Crab Lobster Shrimp Top round steak Top sirloin steak Lean ground beef Buffalo Lean ham Egg whites or substitutes Trout Low-fat cottage cheese Wild-game meat
Vegetables Broccoli Asparagus Lettuce Carrots Cauliflower Green beans Green peppers Mushrooms Spinach Tomato Peas Brussels sprouts Artichoke Cabbage Celery Zucchini Cucumber Onion
Fats Avocado Sunflower seeds Pumpkin seeds Cold-water fish Natural peanut butter Low-sodium nuts Olives and olive oil Safflower oil Canola oil Sunflower oil Flax seed oil
Carbohydrates Baked potato Sweet potato Yams Squash Pumpkin Steamed brown rice Steamed wild rice Pasta Oatmeal Barley Beans Kidney beans Corn Strawberries Melon Apple Orange Fat-free yogurt Whole-wheat bread High-fiber cereal Whole-wheat Tortilla Whole grains
Vegetarian Proteins Tempeh Seitan Tofu Texturized vegetable protein Soy foods Veggie burgers
Fats to Avoid Butter Fried foods Mayonnaise Sweets Whole-fat dairy products