Foods to Eat

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss

free range

Foods to Eat

We’re going to make this easy and list the foods you’re free to eat.

This isn’t an exhaustive list but a list of the most common foods you can eat.

Feel free to mix and match and get creative.

But remember, whole foods only.

Also, we try to choose only organic, sustainably and responsibly farmed meats and vegetables and we encourage you to do the same.

Organic and natural is best, but buying conventional meats and produce while giving up processed food is definitely a good start and better than nothing.


*Chicken:  Look for organic or free-range when available


*Beef:  Grass-fed, not grain-fed, as grain can cause the same issues in animals as humans.

*Fish/seafood:  Wild-caught is better due to toxins occurring in farmed fish.


*Organic eggs including yolk




*Brazil nuts

Caution about nuts:  Most people eat 10 times the amount of nuts they should because they’re looking for the crunchy texture.

Nuts are full of good fats, but they’re full of fat nonetheless.

The rule is, no more than a small handful at a time.


ALL of them, as much as you want.


Stick to olive oil, coconut oil and avocado oil.

What About Restaurants?

While you’re training your taste, we encourage you to make as many meals for yourself at home as possible.

This is the easiest way to stick to the program.

But we know it’s not feasible for everyone so we’ll give you some alternatives.

It might be challenging at first but you can typically find something in the above categories at almost any restaurant.

Even if they charge more to substitute for the healthy options, pay it.

It’s well worth the additional money.

Think of it as a 6-pack tax.

The bad news is most restaurants are tailored for people eating the Standard American Diet and are going to be overloaded with unhealthy options.

Here’s where we turn it into a game of Menu Hide-and-Seek.

We challenge ourselves to find the healthiest options on any menu and make any necessary combinations to do so.

We know what we will and won’t eat, so it becomes a process of elimination game.

When we find the meal to nourish our bodies and help us achieve our goals, we feel like we’ve won.

We’ve conquered the menu.

You can (and should) do this too.

Another trick we use in restaurants is to ask this question of each choice:  “Will eating this get us closer to or further away from our goal?”

Usually that’s all it takes to make the right decision.

One last thought about restaurants:  Some of them have healthier choices than others.

Traditionally, Italian restaurants are loaded with pasta, pizza, breadsticks and other tempting flavors.

It can be challenging to find something to fit in your meal plan here.

If you can find the grilled chicken or other meats and pair it with a salad or vegetables, do it.

But we encourage avoiding Italian restaurants due to the temptation factor.

Do you love Mexican food?

Good news – you have options.

Skip the tortilla chips and order the chicken or steak fajitas with fresh vegetables, or indulge in a big salad and use salsa as your dressing instead of ranch.

Vegetarian fajitas are a wonderful choice.

This brings us to a point we must address about most restaurant meats.

In our own diet, we stick to about 80% vegetables and whole foods.

We love eating a raw, plant-based diet most of the time.

We do eat organic, pasture-raised or grass-fed beef.

We’re very concerned about the hormones and antibiotics in most commercially produced meat.

For these reasons, we skip most restaurant meat dishes.

But these suggestions are assuming you’re not yet as concerned with these factors and are primarily looking for a transition to a better nutritional lifestyle without going through extreme changes.

If you’re conscious and concerned with eating only organically (which we recommend) or ethically opposed to eating meat, then we highly encourage you to follow those convictions.

Your body will thank you for it.

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

(Based on Drew Canole’s “Train Your Taste to Trim Your Waist”)

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Dick and Lenay

email: – 715-431-0657

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


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