Try to stick with a variety of lean protiens including egg whites, fat free cottage cheese, chicken breast, turkey breast, fish and canned tuna. For carbs, try for low glycemic. This includes oatmeal, brown rice, 100% sto*****und whole wheat bread and whole wheat pasta, among others. For fats, look for natural sources like nuts, avocados, olives and olive oil. For vegetables, broccoli and brussel sprouts have the most protien, but you want a variety of colors as they each have different anti-oxidants. For fruits, berries are probably the best. Avoid juices and most tropical fruits due to the sugar content.
Hope this helps.
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