Recovery Foods

This is a resource more for myself than anyone else. These are the foods that I tend to eat the most often, or would be comfortable eating at home, and I’ll be adding to this list throughout the next few weeks.

Meats:

• Sliced ham (45 calories a serving, 6 slices)
• Ground turkey (170 calories a serving, 112 grams)
• Chicken (100 calories a serving, 112 grams) (Tyson Chicken Breasts)

Dairy:

• Low-fat sliced cheese (45 calories, 1 slice) (Kraft 2% American)
• Light vanilla soy milk(90 calories, 1 cup) (Silk)
• Fat-free sour cream (20 calories, 2 TBSP)
• Egg Beaters (30 calories, 1/4 cup)
• Protein shakes (160 calories, 11 oz) (Pure Protein)
• Greek Yogurt (120 calories, 1 cup) (Fage)
• Low-fat yogurt (100 calories, 6 oz) (Weight Watchers)
• Light Butter with Canola Oil (50 calories, 1 TBSP) (Land O’ Lakes)

Grains:

• Sandwich Rounds (100 calories, 1 round) (Nature’s Own, Whole Wheat)
• Oatmeal (100 calories, 1/2 cup) (Quaker’s Original, Instant)
• Rotini (180 calories, 56 grams) (Ronzoni Healthy Harvest)

Legumes:

• Low-fat refried beans (140 calories, 1/2 cup)
• Peanut butter (200 calories, 2 TBSP)

Snacks:

• Kudos Bars (90 calories, 1 bar)
• Wheat Thins (130 calories, 16 crackers)
• Cinnamon Toast Crunch (130 calories, 3/4 cup)
• Pretzels (110 calories, 28 grams)
• Rice cakes (70 calories, 1 cake)
• Luna Bars (180 calories, 1 bar)
• Trail Mix (280 calories, 2 oz)
• Uncrustables (210 calories, 1 sandwich) (These are my LIFEBLOOD)

Fruit:

• Cantaloupe (60 calories, 177 grams)
• Pineapple (82 calories, 177 grams)
• Strawberries (53 calories, 166 grams)

Veggies:

• Green beans ( 20 calories, 1/2 cup)
• Carrots (30 calories, 85 grams)
• Tomatoes (27, 149)

Other:

• Marinara sauce (70 calories, 1/2 cup)
• Grape Jelly (50 calories, 1 TBSP)
• Honey (60 calories, 1 TBSP)
• Tea
• Cinnamon

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