PREFERRED PROTEINS; Quality Protein Powder: Shake to drink, Pudding to eat, sprinkle over cereal, even add to recipes! Skinless Chicken(esp breast), White Turkey meat, Tuna or Salmon(fresh or in springwater), lean Beef, Tofu & Egg Whites: powdered or fresh.

FRESH or FROZEN FIBROUS; Broccoli, cabbage, radish, eggplant, mushrooms, cauliflower, celery, carrots, green beans, cucumber, tomatoes, capsicum, yellow squash, onions, sprouts, zucchini, lettuce & all leafy greens.

CONGENIAL COMPLEX CARBS; Sweet Potato, Pumpkin, Corn, Rolled Oats, Wholegrain bread, cereal, pasta & crackers, Peas, Brown or Basmati Rice.

FRUITY FARE; Fresh, frozen, juiced or dried...Fabulous!

MILKY MARVELS; Skim milk/soy, 99% fat-free yoghurt. Low-fat cheese: 1 slice or 2cm cube includes 1/2 fat serve, as does 1/3 cup of Lite Sour Cream. Low-fat cottage cheese:1/3 cup.

FRIENDLY FATS (no trans fats); 1 tspn peanut butter, oil or margarine, 1 Egg yolk (unless hard boiled), 1tblspn nuts, avocado or seeds.

FABULOUS FREEBIES; Diet Jelly, cordial/soft drink, herbs, spices, vinegar, balsamic vinegar, salt-reduced stock/cubes, tomato paste, salsa, 98% fat-free dressings, artificial sweeteners , vegemite, low-salt & low-sugar sauces.

100 Calorie Collection: 1 cup berries(not strawberries), Skinny-Cap, Celery or carrot with lite cream cheese & spices, Lite shaved ham wrapped celery or carrot stick, green apple slices with shaved parmesan, 1 Tim-Tam, 1 mint pattie, 1 mini wagon wheel, 3 licorice allsorts, some Protein Shakes (Protein content varies), or a portion of a Protein Bar (Protein content varies)....... ;-)  

ESSENTIAL EXTRAS; Daily Multivitamin & Mineral Supplement .