Oils: canola or olive chicken Lean ground beef (93/7 or 96/4) ground turkey (93% or 99%) mashed potato sweet potato green beans eggplant cucumber tomato squash zucchini and summer squash mushrooms meatballs meatloaf Hamburgers (93/7 ratio) Turkey burgers salad (no leafy greens or Caesar) - only lettuce, tomato, cuke, cube cheese, egg eggs (yellow sparingly) whole wheat pasta blueberries/raspberries/strawberries sautéed/cooked onions Cooked fresh carrots Sauce for meatballs,etc if low sodium as have to do low sodium/fat If has sour cream, cream cheese, etc has to be low fat