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Classic Dieting - Recommended foods and meals

Last Updated: Dec 07, 2016 01:28PM 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:

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

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

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

  • vegetables (ex. broccoli, cauliflower, corn cob, mushroom)

  • 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)

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

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

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

  • vegetable soup

  • brewed tea/ coffee

  • dairy (quark, cottage cheese, semi skimmed milk)

  • eggs

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

  • poultry (ex. chicken, turkey)

  • tomato paste/ pesto/ hummus

  • canned corn

  • carrots

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

  • soup (ex. chicken, pea, goulash)

  • caffe latte

  • potato mash

  • vegetable juice (ex. carrot, tomato)

  • whole grain (ex. pasta, bread, couscous)

  • dairy (ex. yogurt, goat cheese, full-fat cheese, dessert cheese)

  • greek salad

  • meatballs

 

Avoid these types of foods:

  • rice (dry weight)

  • noodles, pasta, couscous (dry weight)

  • coleslaw

  • potato salad

  • flavored yogurt

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

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

  • pancakes/waffles

  • foccacia/baguettes

  • butters

  • fruit juice (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)
  • ‚Äčcoconut milk


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

  • spinach & chickpea patty + boiled rice + greek yogurt

  • whole grain pasta + bolognese + broccoli

  • soya mince sauce + whole grain pasta

 
Avoid
 these type of meals:
  • sirloin steak + broccoli + boiled potatoes + tomato salsa + creme fraiche

  • salmon fillet + vegetables + mashed potato

  • white pasta + bolognese + parmesan cheese

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

  • flank steak + boiled potatoes + coleslaw

  • salmon fillet + sour cream sauce + mashed potato

  • fish & chips + ketchup

  • spinach & chickpea patty + french fries + coleslaw

  • white pasta + carbonara sauce

  • sirloin steak + french fries + coleslaw

  • pizza

  • chicken nuggets + ketchup + french fries

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