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Hunger No More - Recommended foods and meals

Last Updated: Dec 07, 2016 01:37PM CET

It's important to note that some foods and meals can end up with higher or lower score due to different nutritional information. If you're ever unsure, double check that all nutrition values are correct.

Eat these types of foods:

  • poultry (ex. chicken, duck, turkey)

  • fish (ex. salmon, cod, herring, rainbow trout , haddock , mackerel, hoki , tuna)

  • dairy (cottage cheese, yogurt, quark, cheese, low-fat milk)

  • eggs (ex. boiled, scrambled)

  • protein powder, BCAA

  • protein bars

  • meat (ribs, fillet, steak, mince, ground, breast, flank)

  • soybeans, tofu, lupin beans

  • berries (ex. strawberries, blueberries, raspberries, cloudberries)

  • fruit (ex. pear, apple, banana, mango, orange, plum)

  • vegetables (ex. broccoli, cauliflower)

  • green vegetables (ex. spinach, avocado, lettuce, bok choy, chard lettuce)

  • root vegetables (ex. potato, sweet potato, beetroot, parsnip)

  • cabbage (ex. chinese, savoy, white, red, brussels)

  • legumes (ex. chickpeas, alfalfa, clover, peas, beans, lentils, mesquite, carob, peanuts and tamarind)

  • oila (ex. rapeseed, olive, coconut, sesame)

  • vegetable soup

  • brewed tea/ coffee

  • seeds (chia, flax, psyllium, sunflower, pumpkin, hemp, pomegranate)

  • grains (oats, buckwheat, barley, kernel, corn, wheat berries)

  • tomato paste, pesto, hummus

  • canned corn

  • carrots

  • dairy (ex. milk, low-fat cheese, soy milk)

  • soup (ex. chicken, pea, goulash)

  • low-fat caffe latte

  • quinoa

  • nut butters (ex. peanut, almond)

  • whole grain bread

  • whole grain pasta

  • dairy (ex. almond milk, regular milk)

  • meatballs

 

Avoid these types of foods:

  • dairy (ex. chocolate milk, butter, cheese)

  • fresh pasta

  • couscous, bulgur

  • coleslaw

  • potato salad

  • flavored yogurt

  • pie/quiche (cottage, pumpkin, mince, turkey, pork, spinach)

  • pancakes/ waffles

  • focaccia/baguettes

  • latte, regular milk

  • fruit juices (ex. orange, apple)

  • gravy

  • empanadas with meat, salad and sauce

  • potato gratin

  • pie (pecan, chocolate,cherry, meringue, apple, blueberry)

  • chips/ crisps

  • candy

  • chocolate

  • marmalade/jam

  • alcohol

  • sauces (ex. hoisin, barbecue)

  • bars

  • ice cream/frozen yogurt

  • granola/cereal

  • soft drinks

  • canned vegetables and fruit

  • bagels/croissants/pastries

  • cookies/biscuits/crackers

  • doughnuts/muffins

  • cakes/desserts

  • creamy soup

  • processed meat (bacon)

  • ready meals (ex. ham & cheese sandwich, pizza, hamburger)

  • dairy (ex. whipped cream, cream cheese, dessert cheese, flavored yogurt)

  • coconut milk

  • chai tea latte


Eat these types of meals:

  • salmon fillet + tomato salsa + buckwheat

  • chicken fillet + sour cream sauce + boiled rice

  • chicken fillet + creme fraiche light + vegetables + oven baked potatoes

  • flank steak + broccoli + boiled potatoes + tomato salsa

  • spinach & chickpea patty + boiled rice + edamame beans & pea salad + quark/ cottage cheese (high-fat)

  • ground beef patties + guacamole + boiled potatoes + boiled beetroot
  • sirloin steak + broccoli + boiled potatoes + tomato salsa

  • salmon fillet + tomato salsa + boiled rice + sour cream

  • spinach & chickpea patty + boiled rice + greek yogurt

  • whole grain pasta + bolognese + broccoli
  • eggs + cheese + onion + tomato + sweet pepper + ham

  • salmon fillet + vegetables + mashed potato

  • white pasta + bolognese + parmesan cheese

  • chicken nuggets + low-fat creme fraiche + boiled rice



Avoid these type of meals:

  • sirloin steak + french fries + coleslaw

  • salmon fillet + sour cream sauce + mashed potato

  • fish & chips + ketchup

  • spinach & chickpea patty + french fries + coleslaw

  • white pasta + carbonara sauce
  • hamburger meal

  • pizza

  • chicken nuggets + ketchup + french fries

  • soya mince sauce + whole grain pasta

  • chicken fillet + feta cheese + cashew nuts + tomato + arugula (rocket)

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