If your goal is to lean out or lose some weight then try to focus on incorporating the following foods into your diet.
Breads:Coarse European -Style, Whole Grain wheat or Rye Pita Bread, Cracked or Sprouted Whole wheat
Cereals:Compact noodle-like high bran cereals (All-Bran, Fiber One) Coarse Oatmeal, Porridge, Coarse Whole Grain (Kashi) Cereal mixed with Psyllium (Fiberwise)
Pasta, Grains and Starchy Vegetables:Pasta (all types) Barley, Bulgur, Buckwheat (kasha) Couscous, Kidney Beans dry, (Lentils, Black-eyed peas, Chick-peas Kidney beans, Lima beans, Peas, Sweet Potato, Yam (soybeans lowest) Most Vegetables.
Milk Products:Skim, 1%, cottage cheese, (lowfat or regular), Buttermilk, Low-fat plain yogurt, Low-fat fruited yogurt, Low-fat frozen yogurt ( artificial sweetener)
Meats:Shellfish, “white” fish (cod, flounder, trout, tuna in water), Chicken, turkey, Cornish hen, venison (white meat no skin), Egg substitutes (cholesterol free) cottage cheese