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SEL Plan

Phase 3 Foods

After you have reached your goal weight, you can add a few more healthy foods to your diet.

As in Phases 1 and 2, continue to eat a variety of foods and continue to eat sensible portions—the goal is to maintain, not gain.

This list is subject to change as I continue to learn more about eating for good health.

Continue to enjoy all foods in Phases 1 and 2, and you can add the following foods, sparingly, back into your diet.



- corned beef and brisket, trimmed of excessive fat

- occasional prime rib or rib steak, trimmed of as much fat as possible



can add some dark meat and wings, but do not eat skin



- corned beef and pastrami that is not processed with nitrates/nitrites



- small new white potatoes eaten with skin

- corn



- pineapple

- watermelon

- fresh fruit juices in moderation (avoid canned, but those in cartons in refrigerated section of stores are okay)



- pineapple packed in juice



Any dried fruit that does not have any added sugars, such as:

- apricots

- dates

- raisins



- stone ground corn meal

- grits



- popcorn, popped with no trans fats added and preferably not popped in microwave



- honey (raw, unprocessed only)

- molasses

- pure maple syrup

- agave nectar

Note: If you have diabetes or other blood sugar problems, monitor your blood sugar if you decide to add these natural sweeteners.

Continue to avoid these foods



Avoid fatty cuts and processed beef such as hot dogs and sausage



Avoid all pork products (including chops, roasts, ham, bacon, Canadian bacon, sausage, hot dogs, etc.)

See Tips About Foods page for more information.



Avoid or use sparingly:

- Processed poultry products (including hot dogs, chicken or turkey bacon, turkey salami, chicken or turkey sausage

- Goose



- Avoid all fried, breaded fish

- Avoid all shellfish* (including crab, clams, oyster, mussels, lobster, shrimp, scallops, crawfish)

- Avoid catfish, shark, eel, squid 

See Tips About Foods page for more information.



- Avoid any meat cured with sugar

- Avoid those processed with nitrates/nitrites



- Avoid all full fat cheeses

- Avoid cheeses that contain added sugars, such as Velveeta Light



Avoid all full-fat dairy, including ice cream, milk, and yogurt


- Iceberg lettuce

- White potatoes (except for the small new potatoes)

- Tomatoes, canned stewed (these have added sugars, but canned diced tomatoes are okay)



Avoid these grains and starchy foods:

- Anything made with white flour, including breads, crackers, waffles, pasta, pastries, cakes, cookies, etc.

- Rice, white

- Oatmeal (instant type)




- canned fruits in syrup

- dried fruit with added sugars



- Any partially hydrogenated oil

- Margarines with partially hydrogenated oil (trans fats)

- Lard

- Shortening

- Corn oil, cottonseed oil, safflower oil, soybean oil, and sunflower oil

See Controversies About Foods page for more information.

Note: Corn oil and soybean oil have Omega-6 fatty acids, which aggravate inflammation



- sugar

- syrups (except for sugar free and pure maple)




- All-fruit spreads (100% fruit)

- Jams and jellies with sugars

- Salad dressings with added sugars

- Sweet pickles and sweet relishes

- Syrups (except for sugar free)

- Whipped toppings such as Cool Whip (these are basically nothing but hydrogenated oils and sugars in the form of corn syrup)



Avoid any that have added sugars such as sugar, corn syrup, and high fructose corn syrup



- Fruit juices, except for fresh-squeezed juice

- Any drinks containing added sugars



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The original Phase 2 Food Lists went on-line October 30, 2003

with a page count of 25,527




Recipe Pages—All Phases (1, 2, and 3)

Phase 1 List of Foods to Enjoy and Foods to Avoid

    Phase 1 Breakfasts Phase 1 Lunches 

 Phase 1 Main Dishes—Beef Phase 1 Main Dishes—Chicken Phase 1 Main Dishes—Fish 

 Phase 1 Main Dishes—Turkey Phase 1 Main Dishes—Meatless 

 Phase 1 Vegetables Phase 1 Legumes

Phase 1 Soups with Meat Phase 1 Soups—Meatless

Phase 1 Salads—Main Phase 1 Salads—Side Phase 1 Salad Dressings

 Phase 1 Desserts Phase 1 Snacks


Recipe Pages—Phases 2 and 3

Phase 2 List of Foods to Enjoy and Foods to Avoid

Phase 2 Breakfasts Phase 2 Lunches 

 Phase 2 Main Dishes—Beef Phase 2 Main Dishes—Chicken Phase 2 Main Dishes—Fish 

 Phase 2 Main Dishes—Turkey Phase 2 Main Dishes—Meatless 

 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

Phase 2 Vegetables Phase 2 Soups-Meat ~ Phase 2 Soups-Meatless

  Phase 2 Salads—Main Phase 2 Salads—Side Phase 2 Salad Dressings

Phase 2 Desserts ~  Phase 2 Snacks Phase 2 Breads & Bread Products


Recipe Pages—Phase 3

Phase 3 List of Foods to Enjoy and Foods to Avoid

Phase 3 Breakfasts 

Phase 3 Main Dishes—Beef Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

 Phase 3 Vegetables ~  Phase 3 Salads—Side Phase 3 Salads—Main Phase 3 Salad Dressings

 Phase 3 Desserts Phase 3 Snacks Phase 3 Breads & Bread Products


Miscellaneous Recipe Categories

(Phase listed under recipe title)

Bean Salads Crock Pot Deviled Eggs and Egg Salads   Drinks, Shakes, Smoothies

Eggnog ~  Guacamole Salsa Hummus and other Bean Dips and Spreads

Marinades, Mixes, Sauces, Seasonings

Potlucks, Parties, Holidays, Appetizers  ~  Sandwiches


Tips, Links, Menu Planning Chart, & Miscellaneous Pages

Tips for Beginners General Tips for Everyone ~  Tips About Specific Foods

Tips on Reading Nutrition Labels ~  Tips about Exercise

Food Combining ~ 2005 Government Guidelines for Diet and Exercise

  Links to other diet and health Web sites Download 7-Day Menu Planner

Low Carb Products Protein in our Diets Top Antioxidant Food Charts

Controversies About Foods Weight Loss Cartoons

Main Diet Page

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