Here is a list of approved foods for the 5 + 2 plan! Stick with these and you’ll be fine.
I. Proteins: 4-4 oz servings a day, 112 oz of protein for the week.
Fish and Shellfish:
Clams
Cod
Flounder
Grouper
Haddock
Halibut
Lobster
Mackerel
Monkfish
Orange Roughy
Oysters
Perch
Pollack
Red Snapper
Salmon, wild
Sardines, water-packed
Scallops
Shark
Shrimp
Sole
Tilapia
Trout
Tuna (fresh or low-sodium canned in water)
Whitefish
Lean Poultry (Chicken and Turkey)
chicken breasts, skinless
Cornish hen, skinless
turkey breast, skinless
Lean Meat
Flank steak
Sirloin
Tenderloin
Pork Tenderloin
Pork rib chops
Pork Roast
Lamb Roast
Lamb Chops
Leg of Lamb
Low-fat Dairy
Greek-style yogurt
Low-calorie cheeses: brie, camembert, fontina, low-fat cheddar, edam, feta, goat, limburger, and part-skim mozzarella)
Low-fat cottage cheese
Almond Milk
Low-fat ricotta cheese
Eggs
Beans and Other Legumes
Adzuki beans
bean soups
black beans
black-eyed peas
broad beans
fava beans
garbanzo beans
great northern beans
kidney beans
lentils
lentil soups
lima beans
navy beans
pinto beans
red beans
soybeans
split peas
white beans
Whey Protein
II. Vegetables: 2-3 cups a day, 21 cups for the week
Alfalfa
artichokes
artichoke hearts
asparagus
beets
beet greens
broccoli
broccoli sprouts
brussels sprouts
cabbage
carrots
cauliflower
celery
chiles
cilantro
collard greens
corn
cucumbers
dandelion greens
eggplant
endive
fennel
garlic
green beans
jicama
kale
kelp and other edible seaweeds
kohlrabi
leeks
lettuce, all varieties
mushrooms
mustard greens
okra
onion
parsley
parsnips
pea pods
peas
peppers, all varieties
potatoes
pumpkin
radishes
rhubarb
rutabaga
scallions
spinach
summer squash
sweet potato
swiss chard
tomato
turnips
turnip greens
watercress
winter squash (acorn, butternut, etc.)
yams
yellow wax beans
zucchini
III. Fruits: 2 fruits a day, 14 fruits for the week
Acerola Cherries
apples
apricots
bananas, underripe
blackberries
blueberries
cantaloupe
casaba
cherries
cranberries
currants
dates
figs
grapes
kiwi
kumquats
grapefruit
guava
honeydew
lemon
lime
mango
oranges
papaya
peaches
pears
pineapple
plums
pomegranate
prunes
raisins
raspberries
strawberries
tangelos
tangerines
watermelon
IV. Grains: 2-1 cup servings a day, 14 cups for the week
Barley
bran
brown rice
buckwheat
bulgur wheat
cornmeal
millet
oats
oat bran
quinoa
rye
spelt
wheat germ
whole-grain products: dark nutty breads, crackers, pita bread, tortillas, and so on)
V. Fats: 1 serving a day (2 tbsp oil, 1/4 cup nuts or seeds or 1/4 avocado is 1 serving), 7 servings for the week
Almonds
almond butter, raw
avocado
brazil nuts
butter
flaxseeds
flaxseed oil
hazelnuts
olive oil
peanut butter
pecans
pumpkin seeds
sesame seeds
sunflower seeds
walnuts
walnut oil
kimsfitandfab40s 