High Quality Food List

Here are some high quality food ideas that my clients enjoy.  The foods that are high in fiber are bold.  The foods that are not high in fiber are listed because they are healthy foods to eat in addition to your daily fiber goal.  These foods are chosen for their convenience, as well; just because they are listed frozen doesn't mean that you need to buy them frozen. 

This is not an all-inclusive list.  These are just some good foods that either have a good calorie-to-fiber ratio, or that are low-calorie. 

• Whole wheat bread
• Whole wheat pasta
• Darielle high protein/high fiber pasta
• Orowheat whole-wheat English muffins (make pizzas out of them.)
• Laura’s brand hamburger- 4% fat
• GoLean Crunch cereal
• La Tortilla Factory whole wheat tortillas
• Organic peanut butter (or Adams- they don’t have hydrogenated fats)
• Frozen mixed berries
• Frozen vegetables
• Variety of fresh fruits and vegetables
• Shrimp
• Frozen chicken breasts (Kirkland brand from Costco only has 140 calories per breast.)
• Fat free refried beans
• Frozen Halibut
• Soy corn dogs, chicken nuggets, riblets, etc (Morningstar Farms)
• Fish
• Portobello mushrooms with blue cheese make a delicious appetizer
• Whole-wheat bagels with light cream cheese (eat half a bagel at a time.) Sarah Lee brand is good.
• Salads
• Tuna fish is convenient and healthy
• Try using fat free sour cream- it tastes a lot better than you’d expect- good!
• Fruit and yogurt parfait (layered in a pretty glass, with GoLean Crunch on top)
• Beef flank steak is very lean.  Trim it, tenderize it, and then marinate it.  It will taste as good as any steak, or better!
• Whole grain pancakes
• Oatmeal (tastes really good with raisins and walnut bits)
• Beans
• Lentils
• Sweet Potatoes baked for 10 minutes in the microwave
• Low Fat Wheat Thins
• Low Fat Triscuits
• Canned fruit is not as healthy as fresh, but it can make a quick and delicious treat instead of whatever you’re craving
• Raisins and other dried fruits
• Turkey Bacon (in moderation, because it does have nitrates and nitrites)
• Turkey Pepperoni (“”)
• Whole wheat Tortilla with tuna, refried beans, cheese, avocado, corn and tomatoes
• Ww Tortilla with refried beans and cheese
• Ww Tortilla with tuna, cucumbers and spinach
• Whole wheat Bagel with cream cheese
• Ww Bagel with jam
• Pizza muffins with turkey pepperoni and Canadian bacon (whole wheat English muffins)
• Pizza muffins with green peppers and mushrooms ("")
• Nut loaf (recipe found in the Healthy Recipes section of the Member's Menu)
• Omelet with mushrooms, green peppers, onions, and tomatoes
• Bacon egg and cheese whole wheat English muffin sandwich (with turkey bacon)
• BLT (with turkey bacon and whole-wheat bread)
• Homemade wheat pizza
• Pancakes (with whole wheat flour)   
• Waffles (with whole wheat flour)
• French fries (make your own by cutting a potato into fries and then baking them on a pan treated with Pam.  Spray a little Pam on the fries before baking and add Johnny’s seasoning salt.)
• Cheese fries (same thing, but add a measured amount of your favorite cheese before baking.)
• Baked potato with lite cream of mushroom soup and broccoli
• Garlic mashed potatoes with low-fat sour cream
• Tacos (Laura’s brand hamburger; these can be high-fiber, depending on the toppings.)
• Soft tacos (with whole wheat tortilla)
• Whole wheat english muffin with butter and jam
• German pancakes (made with whole wheat flour)
• Yogurt with Go Lean
• Go Lean cereal with berries
• Oatmeal with walnuts and berries
• Smoothies (homemade or from Emerald City Smoothie)
• Fruit, raw, frozen and canned
• Open faced sandwiches with avocado, tuna, tomato, veggies, cheese, etc in oven
• French toast (made with Miltons or other whole wheat bread)
• Chicken broccoli casserole (made with light cream of chicken soup)
• Spaghetti (whole wheat)
• Halibut with steak seasoning
• Peanut butter sandwich (Adams pb or another brand you have to stir is by far the best for you- it has no trans fats)
• Apples and peanut butter
• Shrimp with garlic and pasta
• Seasoned shrimp and dip
• Stir Fry with frozen stir-fry veggie mix, tofu, and/or chicken
• Oatmeal
• Baked Potatoes
• Brown Rice
• Avocados (eat in smaller servings)