⠀ ⠀ ⠀┊ vegetables

• veggies are good for your body ♡
• they are not the most likeable food to eat, but imo that's because not everyone knows how to cook them properly
• also: veggies with a high starch content, such as potatoes and pumpkin, tend to have low nutritional value in comparison to the amount of starches/carbs/sugars they contain
  • if you are on a weight loss plan, these foods ↑ should be avoided

⠀ ⠀ ⠀┊ starchy vegetables

• eat these in moderation if you are on a weight loss plan (or better yet, avoid them all together JUST for weith loss purposes only):
  • beetroot
  • potato
  • pumpkin
  • squash
  • sweet potato

⠀ ⠀ ⠀┊ non-starchy vegetables

• eat as much of these as you like! ♡
  • artichoke hearts
  • asparagus
  • bell peppers (red, green, yellow, orange...)
  • broccoli
  • cabbage (green, savoy, red, napa, bok choy, brussels sprouts, etc...)
  • carrots
  • cauliflower (any color!)
  • celery
  • eggplant
  • garlic
  • herbs (fresh & dry)
  • lettuce
  • onions
  • spinach
  • tomatoes
  • zucchini

⠀ ⠀ ⠀┊ oils

• used in moderation
  • avocado oil
  • coconut oil
  • extra virgin olive oil
  • macadamia oil
  • sesame seed oil

⠀ ⠀ ⠀┊ nuts & seeds

• peanuts and cashew nuts are technically legumes and can cause issues in some people
  • almonds
  • cashews
  • hazelnuts
  • macadamia nuts
  • pecans
  • pine nuts
  • pumpkin seeds
  • sesame seeds
  • sunflower seeds
  • walnuts

⠀ ⠀ ⠀┊ fruit

• fruits do contain large amounts of carbohydrates so if you’re looking to lose weight, you’ll want to cut back on your fruit intake and focus more on the vegetables
• aim for a maximum of two serves of fruit per day
• berries such as strawberries and blueberries contain the least amount of sugar
  • apples
  • avocados
  • blackberries
  • blueberries
  • cantaloupe
  • figs
  • grapes
  • lemon
  • lychees
  • mangoes
  • papaya
  • peaches
  • pineapple
  • plums
  • raspberries
  • strawberries
  • tangerines
  • watermelon

⠀ ⠀ ⠀┊ grains

• most gains grains & legumes contain proteins called lectins: these are known to cause digestive, autoimmune and mental health issues in susceptible individuals
• grains also contain very high amounts of carbohydrates which cause blood sugar dysregulation
• if you're looking for a weight loss meal plan, try to stick to at least 1/2 cup of rice or quinoa per meal
  • barley
  • brown rice
  • buckwheat
  • bulgur
  • farro
  • millet
  • oats
  • quinoa
  • spelt pasta
  • white rice
  • whole couscous
  • whole wheat pasta