VEGGIES - bod-cms-assets.prod.cd.beachbodyondemand.com

1 FOODList . When you see this icon next to a food, it is a reminder that it can be high in sodium. VEGGIES . PURPOSE: To make you full! We always want VEGGIES to be our first bite, and they should make up most of our lunch and dinner plates! Artichokes Cremini mushrooms Pickled and Sugar snap peas Arugula fermented VEGGIES Cucumbers (all varieties) Summer squash (kimchi, sauerkraut, etc.). Asparagus Dandelion greens Swiss chard Pickles Beet greens Eggplant Tomatillos Porcini mushrooms Beets Endive Tomatoes (all varieties). Portobello mushrooms Bok choy Enoki mushrooms Turnip Radicchio Broccoli Fennel Turnip greens Radishes/daikon Broccolini Green beans Water chestnuts Rainbow chard Broccoli slaw Green bell pepper Watercress Rapini (broccoli rabe). Brussels sprouts Hearts of palm Yellow bell pepper Red bell pepper Butterhead lettuce Jerusalem artichoke Yellow squash Rhubarb Button mushrooms Jicama Zucchini Romaine lettuce Cabbage (all varieties) Kale Rutabaga Cactus Kohlrabi Seaweed, raw Carrots (all varieties) Leek Shakeology Boost: Cauliflower/cauliflower Mesclun Power Greens*.

2 Rice Morel mushrooms Shallots Celery Mustard greens Shiitake mushrooms Celery root Napa cabbage Snow peas Chanterelle mushrooms Okra Spaghetti squash Chayote Onions (all varieties) Spinach Chinese cabbage Orange bell pepper Sprouts Collard greens Oyster mushrooms String beans TIP: Fresh VEGGIES are wonderful, but it's also a great idea to stock up on jarred, canned, or frozen. Before they go into your cart, make sure they don't contain any added oil or sugar. PROTEINS. PURPOSE: To help keep you fuller, longer, so be sure to enjoy some at every meal. EGGS AND DAIRY Ground chicken or Clams Greenberry turkey 93% lean) Cod Strawberry Cheese wedges (light; all varieties) Turkey bacon Crab Tropical Strawberry (nitrite-free, uncured) Vegan Cottage cheese Halibut (1 2%) Turkey breast, Vanilla skinless, boneless, Lobster Egg whites Vanilla Vegan or on-the-bone Mahi-mahi Eggs (whole).

3 Turkey jerky Mussels Feta cheese *. (nitrite-free). (reduced-fat) Octopus Turkey sausage Chocolate Greek yogurt (lean, nitrite-free) Oysters Strawberry Banana (plain, 0 2%) Salmon Kefir (plain, low-fat) BEEF, PORK, AND GAME. Sardines (fresh or Protein powder Beef chuck canned in water) Chocolate Cherry (egg- or whey-based) shoulder steak Almond Sashimi/raw fish/. Ricotta cheese Beef jerky sushi (wrapped in Peanut Butter (part-skim) (nitrite-free) cucumber or seaweed Chocolate Beef round tip instead of rice). Slice of cheese PLANT-BASED PROTEIN. (cheddar, Swiss, etc.; (steak and roast) Scallops low-fat, 1 2%) Beef top round Shrimp Edamame (organic). String cheese (steak and roast) Lupini beans Smoked salmon (light; all varieties) Beef top sirloin steak Protein powder Sole Yogurt (plain, 1 2%) Bison/buffalo (hemp, pea, quinoa, rice).

4 Squid Ground beef Seitan CHICKEN AND TURKEY Tilapia ( 95% lean) Soybeans (organic). Chicken or turkey Trout breast, skinless, Ham slices Tempeh (organic). boneless, or (nitrite-free) Tuna (canned or in pouch; light or white Tofu (organic, extra firm). on-the-bone Ostrich in water) Vegan Shakeology, Chicken or turkey Pork tenderloin 1 scoop deli slices (nitrite-free) *. Venison Veggie burger Chicken or turkey Caf Latte (with at least drumsticks, skinless SEAFOOD 10 g protein). Caf Latte Vegan Chicken or turkey thighs, Ahi tuna Chocolate skinless, boneless, or Catfish * All products and flavors may on-the-bone Chocolate Vegan not be available in your market. TIP: If you're short on time or aren't the cooking kind, you can find many protein options packaged and ready to eat, along with pre-cooked and frozen options, so you can easily pull together a meal in minutes.

5 CARBOHYDRATES | FFCs PURPOSE: To give you energy. Fiber-Filled Carbohydrates (aka FFCs) are the kind we will focus on because the fiber in carbs makes the energy last longer and they're better for weight loss. STARCHY VEGGIES Navy beans Plum Quinoa Acorn squash Peas (black-eyed, Pluot Sandwich slim*. Butternut squash cow, etc.) (whole-grain). Pomegranate Cassava/yuca Pinto beans Sorghum Raspberries Corn Vegetarian refried Spelt Strawberries beans Green peas Tangerine Tortilla* (whole-grain). Parsnips FRUIT Watermelon Waffles* (whole-grain). Plantains Apples Wheat farina WHOLE GRAINS. Potato Applesauce, Whole wheat couscous unsweetened Amaranth Pumpkin puree Wild rice Apricots Barley Sweet potato Wraps* (whole-grain). Banana Bran cereal*. Taro (low-sugar).

6 Blackberries Yam Bread* (whole-grain). Blueberries BEANS AND LEGUMES Brown rice Cantaloupe Buckwheat Be mindful of sodium Cherries if using canned varieties Bulgur Figs Adzuki beans Crackers*. Grapefruit Bean-based soup (whole-grain). Grapes Bean pasta English muffin*. Guava (whole-grain). Black beans Honeydew melon Farro Cannellini beans Jackfruit (all varieties) Hominy Fava beans Kiwifruit Millet Garbanzo beans (chickpeas) Mango Oats (plain steel-cut, Nectarine rolled, or instant Great northern beans with low- or Hummus Orange no-added sugar). Kidney beans Papaya Pancake* (whole-grain). Lentils Passion fruit Pasta* (whole-grain). (black, brown, red) Peach Pita bread*. Lima beans Pear (whole-grain). Mung beans Pineapple Popcorn (with 0 g trans fats). CARBOHYDRATES | FFCs CON'T.

7 *CHECKLIST FOR BUYING FFCs: > Choose ones you won't overeat > P. ick ones with the same, if not more, fiber grams than sugar grams > The serving size is easy to track > P. ick ones without any trans fats > It's 150 calories or less ( , partially hydrogenated oil). > T here's at least 1 g fiber for every 10 g total carbs (but the more fiber, the better!). SILLY CARBS TREATS. THESE ARE FOODS THAT: > A re more indulgent > Are harder to control > Have little to no fiber, contain more grams of sugar and/or fat than fiber Many silly carbs and treats cause energy spikes and dives. They aren't the smartest for your weight loss or mindset. It's okay to be silly on occasion, but try to prioritize your favorite sweets and treats a little silliness here and there isn't a problem, as long as you track it.

8 But ultimately, making smarter and stronger choices will make your weight loss smarter and stronger. Alcohol (beer, liquor, wine) French toast Bagels Frozen yogurt or comparable Brownies non-dairy frozen treat Cakes Ice cream Candy (gummies, sour candies, etc.) Muffins Candy bars Pizza Chocolate Potato chips Coffee creamer Pretzels Cookies Sugar-sweetened beverages Croissant (juices, lemonades, teas, etc.). Deep-fried foods (Battered/fried chicken Tortilla chips or fish, French fries, tater tots, etc.). Donut TIPS: > If you have it, track it. You'll be surprised that a sweet or treat on occasion won't cause such a big weight gain. So savor it, enjoy it, and own it by writing it down in your tracker and going on the scale the next day. You will start to learn what is most worth it to you.

9 > It's usually easier to enjoy it and track it later when it's something you can measure or remember, like 1 cookie or square of chocolate versus handfuls of chips, which can leave you questioning what may have caused the scale to go up. ACCESSORIES. PURPOSE: To get you eating more VEGGIES and make your meals pop with flavor! GUIDELINES WHEN ENJOYING ACCESSORIES: Pick 1 or 2 per meal that you enjoy most. Start with less. If you want more, you can always add a little bit more later. And make sure to quantify them somehow so you can track them later. Whether you use a tablespoon or bottle cap, or compare them to a golf ball, you just want to keep your eye on them so you can track them. FATS SUGARS Ranch dressing Almond butter, natural Agave Sour cream, avocado and guacamole Brown sugar light or reduced-fat Bacon, pork Cane sugar Thai peanut sauce Butter Dried fruit Thousand Island dressing Cacao nibs Fruit juices and concentrates Tomato paste Cashew butter, natural (apple, cranberry, pineapple, Tomato sauce Clarified butter prune, etc.)

10 All other vinaigrettes Coconut, unsweetened, Honey and salad dressings shredded Jelly and jams (all varieties). Coconut milk, canned Maple syrup BEVERAGES. Molasses Great for adding some to tea, Full-fat cheese coffee, or your Shakeology, but (blue, cheddar, feta, White sugar recommend having no more Parmesan, pepper jack, etc.) than 1 cup per day Ghee CONDIMENTS, Milk (reduced-fat, 1 2%). Nuts (all varieties), DRESSINGS, SAUCES, Unsweetened plant-based milks whole and chopped AND MARINADES. (almond, cashew, organic soy, Oil ( avocado , grapeseed, Be mindful of sodium rice, etc.). olive, toasted sesame, etc.) in all of these items Olives Alfredo sauce FREEBIE ACCESSORIES. Peanut butter, natural Balsamic vinaigrette AND BEVERAGES. Pesto Barbeque sauce Broth (beef, chicken, Sausage Blue cheese dressing fish, and vegetable).