Cans of veggies? Prolly wanna get fresh, or frozen, if you can afford them... canned stuff has a lot of salt.
Yer diet sounds pretty decent man! Personally I like things that are green... Namely:
- Broccoli
- Green beans
- Brussel Sprouts
- Asparagus
Rotate them... so you don't get bored...
Some good food sources and not so good sources:
Protein:
• Whey Protein isolate
• Whey Protein Concentrate
• Soy Protein
• Casein
• Lean Beef
• Fish/seafood
• Lean Poultry
• Egg whites
• Cottage Cheese
• Lean Pork
• Skim or Soy Milk
Not so good protein Sources:
• Deli Meat
• Fatty meats like Duck and Ham
• Processed Meats (Hot dogs, cold cuts etc...)
• Hard Cheeses
• Whole Milk
Better Carbohydrate Sources:
• Rice (Preferably Brown)
• Potatoes (Preferably Sweet)
• Beans
• Whole Oats
• Fruit (in moderation)
• Green leafy Vegetables
Not so good Carb Sources:
• Cake
• Cookies
• Candy
• Sugary anything
Recommended Fat sources:
• Avocados
• Raw Nuts (cooked in moderation)
• Cold Pressed oils:
• Extra virgin olive oil
• Borage oil
• Safflower oil
• Sunflower oil
• Flaxseed oil
• Cod liver oil
• Udo's Choice 3-6-9 oil
Unacceptable fat sources:
• Butter
• Margarine (the kind that have trans fats)
• Lard
This is a small list… with most things that *I* eat… but this is not too say you can or cannot eat other things… here is a sample list of my grocery list:
PROTEINS
White fish (any kind)
Shrimp
Tuna
Salmon
Chicken breasts no skin
Lean turkey
Ham (moderation) low fat
Steak (moderation) and lean
Extra lean ground beef
egg whites
DAIRY
Non-fat or low –fat yogurt (any flavour)
Low –fat or fat-free cheese (any)
Skim milk
Non-fat cottage cheese
VEGGIES/FRUITS
Broccoli
Cauliflower
Beans
Asparagus
Radishes
Romaine/mixed greens/spinach
Cucumber
Tomatoes (moderation)
Peppers (all colours)
Onion/garlic
Squash (spaghetti or pepper)
Sweet potatoes
Bananas
All berries
Apples
Peaches
Kiwi
FATS
Walnuts
Olive oil
Peanut butter (moderation)
Omega oils 3-6-9 (udo's choice)
GRAINS
Brown rice
Oatmeal
Whole grain bread (1 piece)
Rice cakes
Whole wheat tortillas
Low-fat granola
CONDIMENTS
Vinegars
Non-fat dressings
Mustard
Hot sauce
Spices
Salsa
BEVERAGES
Coffee
Tea
Water
Fresco
Skim milk (moderation)
TREATS
Low-fat frozen yogurt
Popcorn (moderation)
Arrowroot cookies
The above is foods that I think are relatively healthy, and don’t break the bank…
Steam, and eat'm... or you can go the organic route:
WASH THEM steam them, and eat them..
Other then that... keep your portions in check.. if you are gaining too much fat... drop it down a little... but it all looks decent to me...