Download recommended living fit food list by clicking HERE

What is a Living Fit Meal?

 

OBJECTIVE:

To eat healthy, whole foods, without sugar,
at regular intervals to keep your blood sugar stable and maximize your metabolic benefit!

 

 

You must choose a Meal Plan BEFORE beginning the game You have TWO options!

 

Meal Plan A:

Recommended for:
Maintenance / Minimal Weight Loss

  • 3 Fully Sanctioned Meals per day + 2 ‘mini meals’
  • Mini meals = one full meal / cut in half / eat twice!
  • Must be eaten at regular intervals – every 3 hours
  • No Snacking – EXCEPT: celery or cucumbers
  • No Salt or dip with your snack!
  • 10 pts for each meal = 50 max points per day

Meal Plan B:

Recommended for:
Substantial Weight Loss (15+ lbs)

  • 5 Fully Sanctioned Meals per day
  • Must be eaten at regular intervals – every 2-3 hours
  • No Snacking – EXCEPT: celery or cucumbers
  • No Salt or dip with your snack!
  • 10 pts for each meal = 50- max points per day

 

Each meal must include:

• Protein – (1) Palm Size Portion
• Vegetables – (2) Fist Size Portions
(with 2-3 meals each day)
• Healthy Fat – (1) Thumb Size Portion

Optional:
• Whole Grains / Fruit – (1) Fist Size Portion

 

 Living Fit Food List

 

Please keep in mind, there are thousands of food choices out there, this is a partial list of what we consider healthy foods. This is not intended to be a complete list, use your discretion and common sense when choosing your food. ~ We are advocating:

 

  • Whole foods, packaged by nature
  • Organic produce and products when possible
  • LOCAL and seasonal produce ~ as nature intended
  • Making your own salad dressings, muffins, and meals ~ when humanly possible
  • Grass-fed beef, Free-range pastured Chicken, Wild Fish – not farmed, the best quality you can reasonably afford
  • Avoid pre-packaged foods, mixes, and all ‘low-fat’ ‘fat-free’ ‘diet’ foods ~ any food items with an ingredient list you need a chemist to understand!

 

 

Lean Protein

Living Fit Food List
Palm size portion per meal

• Beef Ground
• Steak – Flank
• Steak – Top Round
• Steak – Top Sirloin
• Steak – Tenderloin
• Buffalo
• Pork Tenderloin
• Lamb
• Ground Lamb
• Chicken Breast
• Chicken Ground
• Turkey Bacon
• Turkey Ground
• Turkey Breast
• Venison
• Wild Game Meat

Fish & Seafood

• Anchovy
• Catfish
• Cod
• Flounder
• Halibut
• Mahi Mahi
• Perch
• Salmon
• Sardine
• Snapper
• Sole
• Swordfish
• Tilapia
• Trout
• Tuna
• Shrimp
• Lobster
• Crab
• Scallops
• Oysters

Dairy (low-fat)

• Cheese
• Cheddar
• Cottage
• Cream
• Feta
• Mozzarella
• Ricotta
• Swiss
• Goat
• Yogurt
• Egg Whites

Vegetables!

Living Fit Food List
2 cups w/ 2-3 meals each day

• Artichoke
• Asparagus
• Beets
• Broccoli
• Cabbage
• Carrot
• Cauliflower
• Chard (Swiss)
• Collards
• Cucumber
• Eggplant
• Endive
• Fennel
• Kale
• Lettuce
• Mushroom
• Okra
• Onion
• Peas (snow)
• Peppers (sweet)
• Pumpkin
• Radish
• Spinach
• Squash
• Tomatillo
• Zucchini
• Watercress

unlimited w/ each meal

Healthy Fats

Living Fit Food List
Thumb size portion per meal

• Avocado
• Egg Yolk
• Olives
• Nut Butters

o Almond
o Cashew
o Peanut
o Sesame
o Sunflower

• Nuts (Dried / Raw)
o Almonds
o Cashews
o Peanut
o Pecan
o Pine Nuts
o Pistachio
o Walnuts

• Seeds (dried)
o Flax
o Pumpkin
o Sesame
o Sunflower

• Oils
o Fish oils
o Flaxseed oil
o Nut oils
o Oil Spray
o Olive oil
o Udo Oil
o Vegetable
o Coconut

Sweeteners

• Agave Nectar
• Honey
• Erythritol
• Pure Maple Syrup
• Xylitol

 

Condiments

Home is best

• Mustard
• Salsas
• Sriracha
• Vinegars

Fruits (optional)

Living Fit Food List
Fist size portion p/meal

• Apple
• Apricot
• Blackberry
• Blueberry
• Cherry
• Clementine
• Cranberry
• Currant
• Date
• Fig
• Grape
• Grapefruit
• Kiwi
• Lemon
• Lime
• Lychee
• Mandarin
• Mango
• Melon
• Nectarine
• Orange
• Papaya
• Peach
• Pear
• Pineapple
• Plum
• Raspberry
• Rhubarb
• Strawberry
• Tangerine
• Tomato
• Watermelon

Grains (optional)

1/4 – 1/2 cup per meal, depending on your plan

• Amaranth
• Barley
• Beans

o Adzuki
o Black
o Black-eye
o Broad
o Butter
o Fava
o Garbanzo
o Kidney
o Lentils
o Lima
o Mung
o Navy
o Pinto
o White

• Bran (WG)
• Bread (WG)
• Buckwheat
• Bulgar
• Millet
• Oatmeal
• Pasta (WG)
• Potato –baked
• Potato – sweet
• Quinoa
• Rice – brown
• Rice – Wild
• Rye
• Tortilla – (WG)

WG = whole grain