List of the food to stay lean

Top natural starchy carb and whole grains

1. Oatmeal (old-fashioned)
2. Buckwheat  or buckwheat soba noodles or quinoa
3. Brown rice
4. Sweet potatoes
5. Multi grain hot cereal mix or barley, oats, rye.
6. White potatoes
7. Rye bread
8. 100% whole wheat pasta
9. Beans

Top vegetables 

1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Capsicum (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Horseradish or Radish

Top lean proteins

1. Egg whites and limited whole eggs.
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast

4. Chicken liver

5. Low fat cheese

6. Soyabean

Top fruits

1. Grapefruit
2. Apples
3. Blueberries
4. Papaya
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple

Top healthy fats

1. Walnuts
2. Almonds

3. Olive oil

4. peanut butter