The foods are:

Oatmeal: Add few drops of maple syrup in warm bowl of oatmeal is a nice combination to take. 135 to 155 calories and 2.5 grams of fat present in a cup of oatmeal while maple syrup has 45 calories and fat not present. This nutritious fiber has the reputation and capability to reduce cholesterol.

Peanut butter: Breakfast bagel or whole-wheat toast can have one tablespoon of peanut butter on it which can take you through the morning without hungry unnecessarily.

Avocado: Put little of avocado in sandwich instead of mayonnaise.

Jicama: Try this Latin American vegetable which has 21 calories in ½ a cup.

Hummus: Test this creamy Mediterranean dip which has 52 calories in 2 tablespoon.

No-fat cheese: You can add it to macaroni.

Mangoes: This sweet fruit has about 150 calories with half gram of fat.

Sweet potatoes: These nice roots is fill with antioxidants and fiber.

Dried apricots: Supreme in calories and fiber.

Angel-food cake: A slice has about 157 calories, light and no cholesterol.

Low-fat cookies: You can have your cookies and still lose weight with these low-fat cookies which two of it can give you about 97 calories and 1 gram of fat.

Gumdrops: Seven small gumdrops have 95 calories and no fat.

Whole-wheat frozen waffles: Two-ounces waffles have 137 calories and two grams of fat.

Bologna sandwich: Many people use one ounce of regular bologna which has 97 calories instead to use one ounce of fat-free bologna which has 30 calories. Please understand that fat is dangerous thing we are trying to flush out of our body system in order to build desire muscle and loss weight!

Lentil chili: Use microwave to heat the 9-ounce serving for a delicious snack.

Marinated fruit: When you are tired of fresh fruit, take marinated fruit.

Non-fat yogurt dip: Add little garlic and cumin. Serve with steamed vegetables. It regulates the acid in the stomach.

Pizza: Order with plenty of vegetables and small regular cheese.

Fish: Most fish are supreme quality protein and low in saturated fat.

Protein powder: Small take can give between 19-24 grams of quality protein.

Lean meats: Chicken breast and turkey cock breast without the skin, lean cut of pork, non-fat beef, live etc. All these foods are rich in quality protein and low in cholesterol.

Salad: Two salads with plenty vegetables is a nice diet daily.

Water: You need to stay hydrated with at least two litres of water daily in order to flush body waste and look fresh.