Ryan’s Ladder – Tier 2
| Tier 2: The Good Foods | ||
|---|---|---|
| Proteins | Carbohydrates | Fats |
| Beef, Lean cuts (less than 10% fat) | Applesauce (raw, unsweetened) | Almond Milk (unsweetened and unflavored) |
| Buffalo, Lean cuts (less than 10% fat) | Bananas | Avocados |
| Cheese (F) | Bread products (100% Whole Wheat only, no HFCS) | Butter, Unsalted |
| Eggs (whole) (F) | Broths (low sodium only) | Coconut |
| Fowl (skinless, white meat only) | Coffee (Black) | Nuts (roasted, unsalted) (P) |
| Meat, Wild Game | Corn | Nut Butters (roasted, unsalted) (P) |
| Pork Tenderloin | CousCous (100% whole wheat) | Olive Oil |
| Shellfish | Dates | Olives |
| Shrimp | Eggplant | Sunflower Seeds |
| Soy Milk | Figs | |
| Soy Nuts | Granola (raw, no sugar or preservatives) | |
| Squid | Hummus | |
| Tempeh | Mangoes | |
| Tofu | Milk (fat free or whole raw) (P)(F) | |
| Veggie Burger | Muesli (raw, no sugar or preservatives) | |
| Oatmeal | ||
| Plantains | ||
| Pasta (100% Whole Wheat) | ||
| Raisins | ||
| Rice (Brown and Wild) | ||
| Stevia | ||
| Vegetable Juice | ||
| Yacon Syrup | ||
Back to Tier 1
Go to Tier 3
(P) This food is also a significant source of protein
(F) This food is also a significant source of Fat
{ 2 comments… read them below or add one }
I thought you were not Sopose to eat wheat products, also not carrots, corn or bananas if you ate trying to loose weight.
Hi Lori, not on this plan. You can most certainly lose weight while eating wheat, corn, bananas, and carrots. There are some people that have gluten sensitivities that should stay away from wheat, so if that is you, then you should certainly do so. Also, if you are having trouble losing weight on the 90/10 plan, the first thing I would get rid of is wheat products. Corn would be the next thing but bananas and carrots are perfectly fine, in my opinion as long as you don’t do something like eat 3 or 4 bananas at once. I have seen the results…this plan works for most people.
Notice that the wheat products that are in Tiers 1 and 2 are ONLY “100% whole wheat”…so, not just “whole wheat”…it has to say 100%. Also, throughout the plan we talk about how to pair things like bananas and other sugary fruit with fat and protein to help lose weight.
Let me know if you have more questions on that!