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Bouari Food List.
Our team of Doctors & Nutritionist have worked diligently to enhance this list of healthy choices for you. Our main objective is for you to meet your goals & maintain your optical weight. The foods below reflect the most current list of food choices.
– Proteins –
Name Calories
Beef (Eye Round, Sirloin, Tenderloin, Top Round or Ground) 124 – 166
Bison (Sirloin, Ribeye,Top Round or Ground) 90 – 157
Chicken Breast (Skinless) 157
Clams 145
Cod 89
Cold Cuts (Nitrate Free) 30 -110
Crab 83
Edamame (½ cup) 120
Egg White (Organic) 17
Whole Egg (Organic) 72
Flounder 99
Grouper 100
Haddock 95
Halibut 119
Lobster 100
Mahi Mahi 72
Monkfish 65
Mussels 89
Ocean Perch 103
Orange Roughy 107
Perch 90
Pike 88
Rainbow Trout 190
Red Snapper 109
Scallops 111
Sea Bass 105
Shrimp 84
Sole 99
Swordfish 132
Tilapia 145
Tofu (1/2 Cup) 94
Turkey Breast 189
Tuna (Bluefin, Bigeye or Yellowfin) 110 -174
Tuna (Canned white albacore in water) 119
- Do not eat beef every day.
- Any white fish is great! No salmon, mackerel, sardines or herring
- Always choose Organic, Grass Fed, Free Range & Cage Free Foods
– Vegetables –
- May be served raw, steamed or grilled
- Calories below calculated at 1 cup or 3.5 ounces
Name Serving Size Calories
Artichoke 1 60
Asparagus 6 spears 30
Arugula Salad Unlimited Negative
Beans (green) 1 30
Bell Pepper (green) 1 33
Bell Pepper (orange) 1 25
Bell Pepper (red) 1 39
Bell Pepper (yellow) 1 20
Bok Choy 1 10
Broccoli 1 20
Brussel Sprouts 1 38
Cabbage (green) Unlimited Negative
Cabbage (red) 1 29
Celery Unlimited Negative
Collard Greens 1 30
Cucumber Unlimited Negative
Fennel 1 12
Kale 1 50
Lettuce (romaine, dandelion, mixed greens, etc.) Negative
Leek 1 10
Mustard Greens 1 30
Okra 10 pods 25
Onion (red) 1 15
Onion (yellow) 1 64
Spinach Unlimited Negative
Spaghetti Squash (baked) 1 45
Squash (yellow) 1 25
Swiss Chard 1 32
Tomatoes 1 20
Turnips 1 21
Watercress 1 bunch 20
Zucchini 1 30
- No Mushrooms, carrots, potatoes
– Fruit –
- Choose 2 different servings per day.
Name Serving Size Calories
Apple (any kind) 1 medium size 44
Apricot 1 30
Blackberry 1 cup 70
Blueberry 1 cup 50
Grapefruit 1 100
Lemon 1 20
Lime 1 10
Orange 1 37
Pear 1 45
Plum 1 25
Raspberry 1 cup 64
Strawberry 1 cup 49
Tangerine 1 26
– Seasonings & Condiments –
- You may prepare your food using an Organic Olive oil or Coconut Oil, which has 0 calories
- You may use 1 – 2 tbsp. per day of olive oil mixed with apple cider, red wine, or plum UME vinegar for salad dressing
- We recommend sea salt over table salt
- Any fresh or dried herbs such as; Garlic, Ginger, Basil, Parsley, Onion, etc.
- White, Black, or Red Pepper
- Soy sauce has 4 calories per tsp. & 2 grams of protein
- Herbamare Salt (available at most health food stores)
- Braggs Liquid Amino Spray may be added to salads, vegetables, fish, meat or chicken
- Stevia, Truvia, Zero, or Zsweet all of which have 0 calories. They are natural sweeteners to add to coffee, tea or any food.
- Avoid artificial chemical sweeteners such as Equal (nutrasweet), Sweet N Low (saccharin), and Splenda (sucralose). We have noted decreased weight loss with use of all of these chemicals.
– Liquids –
- You MUST consume 1/2 gallon water per body pound per day. (Ex: If you weigh 180 lbs you must drink 90 ounces of purified water per day.) Do not drink tap water.
- Adding the juice of a lemon or lime will assist in absorption.
- Pellegrino 0 calories
- Perrier 0 calories
- Vitamin Water Zero 0 calories sweetened with Stevia
- Green Tea 0 calories
- Oolong Tea 0 calories
- Yerba Mate Tea 0 calories
- All variations of teas
- LaCroix, naturally flavored soda