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The Jamie Eason LiveFit Trainer “Approved Foods” List

The Jamie Eason LiveFit Trainer Approved Foods List

Every food item you need for a successful transformation.
by Jamie Eason Nov 08, 2011

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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Jamie Eason
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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.

Article Rated:
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Dec 16, 2011 11:43am | 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 2:11pm | 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 5:47am | 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 9:31am | 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!

Article Rated:
10
Dec 29, 2011 5:42pm | 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 3:02pm | 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 9:28am | 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 4:30am | 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 9:46pm | report
hoticeskater

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hoticeskater

outstanding program and meal plan

Jan 7, 2012 11:07am | 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 8:12pm | 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 7:27pm | 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 8:15pm | report
LauraB69

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LauraB69

I'm still trying to get the hang of the clean eating and just want to ask something - I have been using fat free milk as part of my protein when a meal needs a protein 'boost' but I see cow's milk isn't on the list above. Why is that?

Jan 16, 2012 9:37pm | report
Supergirl04

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Supergirl04

Dairy milk has extras in it such as hormones that are not good for women. Dairy in general has hormones it in that may be linked to cancer in women. I usually do unsweetened coconut milk with a scoop of protein as an after workout drink. I still get my protein and a little carbs from the coconut milk. It has some fat in it, 1 cup=5 g fat but it's the good fat. The other option too is almond milk. Hope that helps!!

Jan 22, 2012 1:31pm | report
jetsy156

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jetsy156

LauraB69, I'm sure all of what was stated above is true but also milk is also very high is sugars 1 cup has 12 grams of sugar, it is not added but naturally accuring. Almond milk is as rich in benificial nutrients but lacks the sugars.

Mar 1, 2012 9:27am | report
jetsy156

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jetsy156

I did just look through the different meal options and one did include a cup of skim milk, so I'm sure your fine using it.

Mar 1, 2012 9:32am | report
alexleibold

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alexleibold

I feel like I am going to gain weight because of how often i eat! i already feel bigger...

Jan 23, 2012 5:49pm | report
anitawiley

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anitawiley

Hey Guys!!! its great so far! I am in week 2 and I think its great! i am constantly full and dont have cravings :) I am just little confused with starch servings - beans and lets say pasta and everything mentione - its listed as uncooked? i was measuring it cooked and thought it was ENOUGh but there is written next to the serving size with couscous and guinoa its cooked so it means that everything else is uncooked? how do you guys do that? thanx!!!!! happy working out and cooking ;)

Jan 29, 2012 6:25pm | report
isena

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isena

Oh i have the same problem! I really do not know! I guess rice is uncooked as ist seems more plausible to me regarding the serving sice. But i am very unsure about lentils, sweet potato, couscous and so on. Did you get any reply yet? good luck straight from switzerland :-)

Jan 30, 2012 11:11pm | report
anitawiley

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anitawiley

Still nothing!!! I measure rice cooked and I am not hungry at all so hopefuly its ok :D bc I cannot imagine eat 3/4 cup of raw beans!!!! haha so good luck to you there back in Switzerland!!!!!

Mar 7, 2012 12:29pm | report
SammieLynne

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SammieLynne

I believe everything is measured in its expanded form. If you're using dried beans then cook them before measuring. If you're using canned or frozen then just measure the portion out.

Mar 22, 2012 6:47pm | report
doublezizzle

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doublezizzle

you should always measure AFTER its been cooked...i.e., 1/2 c cooked rice, beans, etc.

Mar 25, 2012 8:47pm | report
aaron344870

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aaron344870

I've been eating daves killer bread. I thought it was good. Guess ill have to try an alternative that's on the list

Feb 16, 2012 6:14pm | report
Benfromgermany

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Benfromgermany

what about mushrooms/ baby bellas? We occasionally use them as a side

Feb 23, 2012 12:39pm | report
Showing 1 - 25 of 49 Comments

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