Pantry for Weight loss

Team swiig
Team swiig
March 17, 2021

"Weight is comprised of both muscle and fat, losing weight means you are losing both.”


  • The true secret to weight management is keeping the body in an anabolic state and by sticking with three simple rules. 
    1. Drink a natural recovery shake after each workout (most important meal of the day); timing is everything.
    2. Never skip a meal; eat low Glycemic, unprocessed whole foods every three hours of your life.
    3. Eat Breakfast; it is the second more important meal of the day. First is your post-workout Recovery Shake.
  • Don’t drink your calories unless you just worked out or you are having a meal replacement complete with all the macros (carbs, proteins, healthy fats and fiber).
  • The world is your oyster-all foods are good, but everything in moderation AND Timing is everything.

Top Ten

  1. Almond Butter- great source of protein (spread a little on some apples, celery or whole-grain toast)
  2. Apples- great low-cal snack packed with Vitamin C and soluble fiber (helps keep your fuller for longer)
  3. Goji Berries- 18 amino acids led to a great source of protein, mix with nuts for an ultimate super treat
  4. Kale- iron, fiber and calcium rich (sauté with vegetable broth and beans or quinoa)
  5. Lentils- prevents insulin spikes that cause your body to store excess fat (mix with beans and greens)
  6. Pomegranates- low in calories, high in fiber (pop some of these kernels when you are craving sweets)
  7. Quinoa- packed with fiber and protein (serve with black beans, greens and a little olive oil)
  8. Steel Cut or Old Fashion Oats- great for a filling breakfast (mix with fresh fruit and stevia)
  9. Wild Salmon- rich in Omega 3’s 
  10. Yogurt- good balance of carbs, proteins and fats (serve with fiber rich berries and granola)

Foods to Avoid

  • “White” refined: sugar, pasta bread, pastries and rice
  • Fruit Juices
  • Margarine , Shortening and Butter
  • Oils (Refined)
  • Soybeans
  • Sweeteners (Chemical and natural)
  • White potatoes

Foods to use Sparingly

  • Apples 
  • Avocado
  • Banana 
  • Berries
  • Coconut
  • Dates
  • Dried Fruits
  • Figs
  • Fried or oily foods
  • Meats
  • Miso
  • Nuts or seeds
  • Oranges 
  • Peaches
  • Pears
  • Pickles 
  • Plums
  • Salt (unrefined whole salt)
  • Soy Sauce
  • Summer Squash
  • Sweet Potato
  • Very salty or warming flavors (garlic, onion, cinnamon, ginger, cumin, fennel, caraway, hot peppers)
  • Yams
  • Zucchini

Meal Ideas 

Breakfast Ideas

  • Parfait - Fruit, yogurt, protein, Granola*
  • Pumpkin Whole Wheat Protein Pancakes*
  • Flaxseed Whole Wheat Protein Pancakes*
  • Oatmeal-fruit, protein, walnuts*
  • Egg whites and spinach on whole wheat toast
  • Omelet with spinach, mushrooms and  tomatoes

Lunch/Dinner Ideas

  • Turkey or Chicken in Whole wheat bread or pita with lettuce, avocado and tomato
  • Chicken or tofu stir-fry with vegetables and whole grain brown Basmati Rice
  • Grilled Halibut, steamed asparagus and black beans and corn salsa
  • Salad greens with corn, beans,  bell pepper, chicken breast and vinaigrette
  • Salmon with red potato and steamed vegetables
  • Lean beef burger on whole wheat bun with green salad

Snack Ideas

  • Berries, banana and Protein Smoothie (Berry Rush, Strawberry Fields)*
  • Apple slices with Peanut Butter
  • Cottage Cheese with berries
  • Handful of almonds and fresh fruit (berries, melon)
  • Low-fat yogurt with strawberries or blueberries
Team swiig

Team swiig

We are a tribe of health enthusiasts, passionate about making eating (and living) well, simple again!

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