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The Jamie Eason LiveFit Trainer Approved Foods List

Every food item you need for a successful transformation.

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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

Oils: Use sparingly

Sunflower oil


Coconut oil


Walnut oil


Avocado oil


Olive oil


Grapeseed oil


Pumpkin seed oil



Fatty proteins

Fatty proteins
Note: 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.


Avocado


Coconut


Walnuts


Cashews


Almonds


Nut meal/flour


Seeds


All natural peanut butter


Salmon


Sea bass


Mackerel Limit, high in mercury


Bluefish


Trout


Mussels


Bluefin tuna



Lean proteins

Lean proteins
Note: Ladies: 6-8 oz. portion, Guys: 8-10 oz. portion


Soul


Flounder


Cod


Halibut


Mahi Mahi


Red snapper


Orange roughy Limit, high in mercury


Ahi tuna


Swordfish Limit, high in mercury


Tilapia


Grouper


Corvina


Cobia


Egg whites


Chicken


Extra lean ground turkey


London broil


Top round


Turkey


Pork chops


Game meat


Bison


Tofu


Tempeh


Shellfish


Scallops



Flours

Flours

Spelt flour


Wheat flour


Oat flour


Chickpea flour


Rice flour


Quinoa flour



Sweeteners

Sweeteners

Sugar-free maple syrup use sparingly


Coconut sugar


Applesauce (no sugar added)


Birch Sugar Ideal (Xylitol)


Stevia in the Raw



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.

Melons

Honeydew


Cantaloupe


Winter melon


Sub acid (low cal)

Apple


Papaya


Pears


Raspberries


Blackberries


Blueberries


Cherries


Mango


Guava


Acid (high water content, low cal)

Orange


Passionfruit


Strawberries


Tangerine


Tomato


Grapefruit


Sweet (more calorie & nutrient dense)
Note: These are to be used before a workout because they are more insulin-responsive.


Banana


Dates


Figs


Persimmon



Vegetables

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

Flower bud

Broccoli


Cauliflower


Artichoke


Seeds

Green beans


Leaves

Kale


Collard greens


Spinach


Arugula


Beet greens


Chard


Turnip greens


Endive


Lettuce


Mustard greens


Watercress


Garlic chives


Cabbage


Leaf sheaths

Leeks


Buds

Brussels sprouts


Capers


Stems

Kohlrabi


Stems of leaves

Celery


Rhubarb


Lemon grass


Stem shoots

Asparagus


Bamboo shoots


Ginger


Tubers

Potatoes


Jerusalem artichokes


Taro


Whole-plant sprouts

Soybean


Mung beans


Alfalfa


Roots

Carrots


Parsnips


Beets


Radishes


Rutabagas


Turnips


Bulbs

Onions


Shallots


Garlic


Fruits used as vegetables

Tomatoes


Cucumbers


Squash


Zucchini


Pumpkins


Peppers


Eggplant


Tomatillos


Okra


Avocado


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


Green beans


Lentils


Snow peas


Soybeans



Superfoods

Superfoods

Spirulina


Chia


Flaxseeds



Dairy

Dairy

Unsweetened almond milk


Unsweetened rice milk


Greek yogurt


Cottage cheese



Condiments

Condiments

Apple cider vinegar


Balsamic or raspberry vinaigrette


Red wine vinegar


White vinegar


Rice vinegar


Ketchup


Reduced sodium soy sauce


Reduced sodium teriyaki sauce


Salsa or fresh pico de gallo Tomatillo or Regular


Hot sauce or Cholula


Low-sugar steak sauce


Chili paste


Herb pastes ginger, garlic, cilantro, etc


Tomato paste


Tomato sauce


Mustard Yellow or dijon


Broth Low-sodium fat-free beef, vegetable, and chicken


Worcestershire Sauce no high fructose corn syrup


Fat-free cooking spray



Misc

Misc

Salt


Nutritional yeast


Dry herbs


Spices


Coffee


Tea


Vanilla and almond extract



Carbs/Starches

Carbs/Starch
Note: Always check the package for serving size!


Barley


Ladies: 3/4 cup | Guys: 1 1/2 cup

Corn tortilla (Food For Life Brand Is Best)


Ladies: 2-3 | Guys: 4-5

Cream of wheat, rice or rye


Ladies: 1 serving | Guys: 2 servings

Ezekial bread (Made By Food For Life)


Ladies: 1 slice | Guys: 2 slices

Lentils


Ladies: 3/4 cup | Guys: 1 1/2 cup

Oats


Ladies: 1 serving | Guys: 2 servings (1 cup)

Whole-wheat pasta


Ladies: 1 cup | Guys: 2 cups

Potato (White, Only Occasionally)


Ladies: 5 oz. | Guys: 7-8 oz.

Brown rice


Ladies: 3/4 cup | Guys: 1 1/2 cups

Rice cakes


Ladies: 3 | Guys: 4

Sweet potato


Ladies: 4-6 oz. | Guys: 7-8 oz.

Pinto beans


Ladies: 3/4 cup | Guys: 1 1/2 cups

Chickpeas


Ladies: 3/4 cup | Guys: 1 1/2 cups

Kidney beans


Ladies: 3/4 cup | Guys: 1 1/2 cups

Adzuki beans


Ladies: 3/4 cup | Guys: 1 1/2 cups

Mung beans


Ladies: 3/4 cup | Guys: 1 1/2 cups

White beans


Ladies: 3/4 cup | Guys: 1 1/2 cups

Navy beans


Ladies: 3/4 cup | Guys: 1 1/2 cups

Black beans


Ladies: 3/4 cup | Guys: 1 1/2 cups

Farro


Ladies: 1/2 cup, cooked | Guys: 3/4 cup, cooked

Quinoa


Ladies: 1/4 cup, cooked | Guys: 1/2 cup, cooked

Couscous


Ladies: 1/2 cup, cooked | Guys: 3/4 cup, cooked


Female Small Meal Options

Meal Option 1
Meal Option 2

Ezekial pita or ezekial bread 1/2 portion


Lean meat (No deli meats—real turkey or chicken) 4 oz.


Meal Option 3

Low-carb/sugar-free vanilla or greek yogurt 1 serving


With cinnamon & no-cal sweetner or natural sweetner + blueberries or raspberries

Meal Option 4

Fat-free cottage cheese 1 cup


Sugar-free jelly 1 tbsp, use sparingly


Other options: Cinnamon and no-cal or natural sweetner

Meal Option 5

Protein shake (with water or almond milk) 1 (low-carb, low sugar and lactose free)


Meal Option 6

Lean meat 3 oz.


Rice cakes 3


Meal Option 7

Lean meat 4 oz.


Sweet potato 4 oz.


Other options: 2/3 cup brown rice

Meal Option 8

Lean meat 4 oz.


Other options: 1/2 cup fat-free cottage cheese



Male Small Meal Options

Meal Option 1

Ezekial pita or ezekial bread 1 serving


Lean meat (No deli meats—real turkey or chicken) 8 oz.


Meal Option 2

Low-carb/sugar-free vanilla or greek yogurt 1 serving


With cinnamon & no-cal sweetner or natural sweetner + blueberries or raspberries

Rice cake 1 (with 1 tbsp peanut butter)


Meal Option 3

Fat-free cottage cheese 1 cup


Sugar-free jelly 1 tbsp, use sparingly


Other options: Cinnamon and no-cal or natural sweetner

Rice cakes 2 (with 2 tbsp peanut butter)


Meal Option 4

Protein shake (with water or almond milk) 1 (low-carb, low sugar and lactose free)


Skim milk and ice (may add diet soda to taste like float)


Meal Option 5

Lean meat 8 oz.


Rice cakes 3


Meal Option 6

Lean meat 8 oz.


Sweet potato 6 oz.


Other options: 1 cup brown rice

Meal Option 7

Lean meat 6 oz.




Jamie Eason's LiveFit Trainer Approved Foods List. PDF (140 KB)

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