Lean meat (chicken/turkey breasts, diet lean ground beef, lean steaks, pork tenderloin is the only lean port, and most any fish, baked grilled or broiled)
Fat free milk, cottage cheese, yogurt
Whey & casien protein powders
egg whites (and a few yolks mostly whites tho)
that's all your protein basically.
for carbs: old fashioned oatmeal, any cereal with 3g of fiber per 100 calories, and fewer mg of sodium than calories, whole grain pasta and bread in light moderation, brown rice, red/kidney/black beans...anything with little to no refined sugar, and un-processed complex carbs with good fiber levels.
For healthy fats: flaxseed oil, almonds, fish oil capsules, tuna and salmon
