Fruits, Vegetables & Free Foods
Fruits and vegetables listed below can be consumed throughout the Perform 10 program to help curb cravings.
Select one of the following servings of fruits each day:
| Fruits | ||
|---|---|---|
| 3 Apricots | 1 Peach | 1 Kiwi |
| 2 Figs | 1 Pear | ½ cup Pomegranate Seeds |
| 1 Plum | ½ cup Watermelon | ½ cup Pineapple Chunks |
| 1 Apple | 1 Orange | 1 Grapefruit |
| 1 cup Grapes | 8 Strawberries | 1 cup Raspberries |
| 2 Prunes | 1 cup Blueberries | 1 cup Blackberries |
| ½ cup Cherries | ||
Select one of the following servings of vegetables each day:
| Vegetables | ||
|---|---|---|
| 8 spears Asparagus | ½ cup Carrots | ½ cup Radishes |
| 1 Bell Pepper | ½ cup Cabbage | ½ cup Swiss Chard |
| 1 Tomato | ½ cup Celery | ½ cup Mushrooms |
| 1 cup Cauliflower | ½ cup Zucchini | ½ cup Brussel Sprouts |
| ½ cup Peas | ½ cup Green Beans | |
Enjoy an unlimited amount of these vegetables each day:
| Free Foods | ||
|---|---|---|
| Arugula | Kale | String Beans |
| Celery | Leeks | Eggplant |
| Green Onion | Spinach | Broccoli |
| Lettuce | Endive | Cucumbers |
*You know your body, goals, and motivation better than anyone else. If this routine doesn’t perfectly suit your needs, feel free to adjust it. For instance, you could increase your daily calorie intake by adding a small additional meal of about 150-200 calories.
