The Jamie Eason LiveFit Trainer Approved Foods List

Every food item you need for a successful transformation.

Think of these food lists as general guides to what you should include in your diet. The lists include examples of what can be included, but are certainly not complete lists. If you have a healthy alternative that's not here, give it a try.

You don't have to include everything in your diet either. Pick and choose what fits best for you according to taste, cost and availability. Preferences change from person to person, so choose what tastes best to you.

If you like what you eat, you'll enjoy the meal plan and stick to it.

Oils


Fatty proteins


Fatty proteins


Healthy fats are often built into the meals. In the event they are not, pay attention to the serving size. Males typically get a full serving and females, a half serving.

Lean proteins

Lean proteins:


Ladies: 6 - 8 oz portion, Guys: 8 - 10 oz portion

Flours

Sweeteners

Fruits

It's best to choose berries in the morning and a citrus or banana directly following your workout, to eat in conjunction with your protein.

acid (high water content, low cal):

Sweet (more calorie & nutrient dense)


These are to be used before a workout because they are more insulin-responsive.

Vegetables


Prepare vegetables by either steaming or grilling (may also eat raw). Stay away from anything sauteed or fried.

Seeds:

Leaf sheaths:

Stems:

Stems of leaves:

Whole-plant sprouts:

Note: Best options are fresh and frozen. However, if you choose canned, check for additives and high sodium.

Superfoods

Superfoods

Dairy

Condiments

Misc

Carbs/Starches


Carbs/Starch

  • barley

    barley

    Ladies - 3/4 cup
    Guys - 1 1/2 cup

  • corn tortilla

    corn tortilla (Food for Life brand is best)

    Ladies - 2-3
    Guys - 4-5

  • cream of wheat

    Cream of Wheat/Rice or Rye

    Ladies - 1 serving
    Guys - 2 servings

  • ezekial bread

    Ezekial bread (made by Food for Life)

    Ladies - 1 slice
    Guys - 2 slices

  • lentils

    lentils

    Ladies - 3/4 cup
    Guys - 1 1/2 cups

  • oats

    oats

    Ladies - 1 serving
    Guys - 2 servings (1 cup)

  • whole wheat pasta

    whole wheat pasta

    Ladies - 1 cup
    Guys - 2 cups

  • potatoes

    potato (white, only occasionally)

    Ladies - 5 oz
    Guys - 7-8 oz

  • brown rice

    brown rice

    Ladies - 3/4 cup
    Guys - 1 1/2 cup

  • rice cakes

    rice cakes

    Ladies - 3
    Guys - 4

  • sweet potato

    Sweet Potato

    Ladies - 4-6 oz
    Guys - 7-8 oz

  • Pinto

    Pinto

    Ladies - 3/4 cup
    Guys - 1 1/2 cup

  • Chickpea

    Chickpea

    Ladies - 3/4 cup
    Guys - 1 1/2 cup

  • Kidney

    Kidney

    Ladies - 3/4 cup
    Guys - 1 1/2 cup

  • Adzuki

    Adzuki

    Ladies - 3/4 cup
    Guys - 1 1/2 cup

  • Mung

    Mung

    Ladies - 3/4 cup
    Guys - 1 1/2 cup

  • White Beans

    White Beans

    Ladies - 3/4 cup
    Guys - 1 1/2 cup

  • Navy

    Navy

    Ladies - 3/4 cup
    Guys - 1 1/2 cup

  • Black Beans

    Black Beans

    Ladies - 3/4 cup
    Guys - 1 1/2 cup

  • farro

    farro

    Ladies - 1/2 cup cooked
    Guys - 3/4 cup cooked

  • quinoa

    quinoa

    Ladies - 1/4 cup cooked
    Guys - 1/2 cup cooked

  • couscous

    Couscous

    Ladies - 1/4 cup cooked
    Guys - 1/2 cup cooked

Note: Always check the package for serving size!

Female Small Meal Options


Meal Option 1

Meal Option 3

Meal Option 4

Meal Option 5

Meal Option 6

Meal Option 7

Meal Option 8

Male Small Meal Options


Meal Option 2

Meal Option 4

Meal Option 5

Meal Option 6

Meal Option 7


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About The Author

Jamie Eason has become the world's fittest model and continues her hard work and dedication by contributing her knowledge about fitness and nutrition.

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bellasella

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bellasella

What about coconut milk/coconut yogurt? And are gluten free replacements ok to use? I ask because a lot of gluten free products like brown rice pasta or GF bread have little to no fiber so I wonder if thats ok.

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Dec 16, 2011 12:43pm | report
 
RealGood

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RealGood

Almond milk is the best kind of milk if you want to lose weight. Yogurt should be plain, I would advise almond or soy yogurt, personally I really enjoy the almond one. Remember, you can always buy fiber and add it to your foods. I really like the fiber by Raw, is so good and read up on it

Feb 14, 2012 3:11pm | report
SritaAnnie

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SritaAnnie

hey and PUMPKIN???? do u know if we can use it as starch? mashed pumpkin?

Jan 19, 2013 11:57pm | report
SritaAnnie

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SritaAnnie

hey and PUMPKIN???? do u know if we can use it as starch? mashed pumpkin?

Jan 19, 2013 11:57pm | report
eatclean2011

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eatclean2011

@bellasella - they are fine to use but you also have to take into account sugar and portions. For example, Jamie recommends keeping sugar under 20-25g per day so look at the milk and yogurt to determine that for your day. Gluten free replacements are fine, but again, like gluten free oat flour, you would count that as your carb measurement. Maybe use an oatmeal serving. I hope that helps. Kelsey Byers

Nov 3, 2014 12:01pm | report
eatclean2011

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eatclean2011

@SritaAnnie - pumpkin is great for cooking. Go for it. You don't use it as a starch when cooking with it. Kelsey

Nov 3, 2014 12:02pm | report
kim.version.2

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kim.version.2

On the list for fruit there is a 1/2 serving for females, but it how do i know what a 1/2 serving is? Is it different for each item or is a 1/2 serving of an avacado 1/2 of the avacado?

Dec 28, 2011 6:47am | report
 
elittle84

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elittle84

If the serving size suggest...as an example:
Fruit: Apple, 1whole
Calories: yada yada
fat: yada yada
protein: yada yada

and she's saying 1/2 of 1 whole apple...Your going to eat just half the apple. Hope this helps?! HAPPY TRAINING

Jan 5, 2012 10:31am | report
eatclean2011

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eatclean2011

@kim.version.2 - avocado is a fat, not a starch. You would only use 2 slices or so of avocado- it's very easy to over eat healthy fats. 1/2 serving would be like a small to medium apple. A handful of berries, etc. Kelsey Byers

Nov 3, 2014 12:04pm | report
ant88

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ant88

Great to have all the food options in one place.
The link to the recipes come in handy.
Now I can plan ahead with the meals using this article!

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Dec 29, 2011 6:42pm | report
 
nursejy

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nursejy

I'm primarily vegetarian/vegan eating eggs and white fish for addl' protein. I find that eating this way allows me to build more lean muscle mass. I love the Morning Star veggie burgers, only 7 carbs and 17 grams of protein...is that a good option?

Jan 2, 2012 4:02pm | report
 
elittle84

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elittle84

Probably not. If your doing her meal plan to a "T" it's not on her "approved food list." Her meal plan is all about eating whole foods in it's purest form. The veggie burgers you speak of, are frozen and are made with preservatives.
Hope this helps...HAPPY TRAINING

Jan 5, 2012 10:28am | report
mgoin

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mgoin

In the most recent edition of clean eating, there is an excellent recipe for Black Bean Burgers. Making them from scratch is extra work BUT worth it because they are delicious!

Jan 8, 2012 5:30am | report
melanie716

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melanie716

I am also vegetarian/ vegan (well, not so much anymore) but ive added eggs and fish while im doing the program just because they are easier, but Protein shakes and diet sodas are in the program but those are not in a natural state. Im sure there are more natural recipes for veggie burgers out there like she said above. It does get hard if you dont eat meat :(

Mar 6, 2012 10:46pm | report
mayme79

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mayme79

Hello I am reading your post about being a vegetarian and following the diet. I am a vegetarian as well and I am just starting this program. Did you eat the veggie patties at all or did you completely stay away from those? any insight would be great!

Nov 20, 2013 4:27pm | report
odalisque

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odalisque

Yeah I'd love some vegetrian tips!!!!

Nov 25, 2014 4:35pm | report
hoticeskater

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hoticeskater

outstanding program and meal plan

Jan 7, 2012 12:07pm | report
 
lscantling

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lscantling

Couple points of confusion: it mentions having a bana BEFORE your work out because they are insulin resistant. Then also mentions having one AFTER with your protein shake. Both?? Are either of these considered 'small meals' or are they kinda freebies or prep food? I'm afraid of over eating...

Jan 9, 2012 9:12pm | report
 
nataliekiff

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nataliekiff

me too ! i've been drinking protein shake ( 26- 30g unflavored isopure whey isolate) with berries and unsweetened almond milk , Workout then i eat a banana right after, shower , breakfast. now iam totally 2nd guessing myself and its not fun. Also, thinking of using plain yogurt instead of almond milk, shake tastes weird. any ideas???

Apr 12, 2012 8:27pm | report
Tmyro

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Tmyro

Bananas give me heartburn before work other options?

Jan 18, 2013 9:09pm | report
glitterllz8

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glitterllz8

I see a bunch of people at my gym that actually bring the banana to the gym with them and eat them while they're on the bike warming up.

Jan 31, 2013 11:48am | report
lscantling

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lscantling

Another question - I get nervous about over eating when she says 'unlimited vegetables'. I love butternut squash but it feels like a starch. Is it a vegetable and I can eat all I want, even at a meal with my protein and starch? Thoughts?

Jan 9, 2012 9:15pm | report
 
amberisisp

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amberisisp

It says that it's pretty starchy.
http://www.ehow.com/facts_7439519_butternut-squash-considered-starch_.html

Jun 21, 2012 3:46pm | report
196502jlo

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196502jlo

I think any starch or vegetable that has a high carb count should be minimal at best.

Mar 17, 2013 9:32am | report
eatclean2011

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eatclean2011

@lscantling - some veggies are more carb-dense, for example, corn and peas are perfect examples. Read the nutrition label online and decide if butternut squash is the same way. Most of the veggies on Jamie's list can be eaten unlimited, so maybe 1-2 cups per meal. I hope that helps. Kelsey Byers

Nov 3, 2014 12:23pm | report
Showing 1 - 25 of 499 Comments

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