protein:

• chicken breast
• ground turkey
• steak (lean)
• fish (any kind)
• shrimp
• cottage cheese
• greek yogurt
• eggs

starch:

• sweet potato
• kabocha
• bread (low calorie)
• potato
• beans
• roasted/steamed veg (broccoli, cauliflower, tomatoes, cabbage, peppers)
• rice (brown is better)

fats:

• avocado
• hard cheese
• nut butter (limit)

snacks:

• veg (celery, daikon radish, tomato)
• fruit
• jerky

condiments:

• mustard
• tzatziki
• hot sauce (any)
• furikake

meal ideas:

• sweet potato + boiled egg
• sweet potato + chicken breast
• braised/steamed chicken breast with enoki mushrooms
• rice, tzatziki, ground turkey