This is a list of all the foods I eat to stay lean. 
I eat everything plain.  If you are putting
lots of cheese, butter sauces, mayonaise, creamy cheesy sauces,  salad dressings,
etc. on everything, you are defeating the
purpose of eating this way.  I don't count calories or measure my food, and I eat between 6-10 small meals a day using the food below.  If you are willing to part with eating all the crap,  you will see great changes in your body.

Can you get fat by eating these plain foods?  Yes,.. of course you can.  You can gain weight by eating too much of any kind of food.  It's all trial and error, to find out what works for you.  Results take time and dedication so don't give up.

I also drink a gallon of water a day total.  I start in the morning and by the end of the day the gallon is gone.  And I HATE water, never liked it but it's very important for your body.

Protein

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi,
tilapia, Sardines)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder (Whey, Casein, Soy, Egg)
Eggs
Low or Non-Fat Cottage cheese, Ricotta
Low fat or Non fat Yogurt
Ribeye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat,
Bottom Round)
Ground Turkey, Turkey Breast slices
or cutlets (*no processed deli or sandwich meats)

Complex Carbs

Oatmeal (Old fashioned, Quick oats,
Irish steal cut)
Sweet Potatoes, Yams
Brown rice
Ezekial bread
Whole wheat bread

Fibrous Carbs

Green Leafy lettuce (red, green, romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers (Green or Red)
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Carrots
Eggplant
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

Fruit
bananas, oranges, apples, grapefruit,
peaches, strawberries, blueberries,
rasberries, lemons or limes

Healthy Fats

Natural Style Peanut Butter
Olive oil, Safflower oil
Flaxseed oil
Fish Oil
Nuts (peanuts, almonds, walnuts)
Avacodo

Dairy

Eggs
Low of Non-Fat cottage cheese, Ricotta
Low or non-fat milk
Low fat or non-fat yogurt

Misc

Mustard
Garlic
Iced tea
Mushrooms
Herbal tea
Onions
Dry seasonings (Herbal, etc.)
Scallions
Salt
Pepper

This is just a basic list to get you headed in the right
 direction if you don't know what to eat.  I'm not a
 trainer and I have no idea how much you should be
 eating, how many calories you need, or what any of
 the specifics are on what you should be doing to reach
your goals since everyone is different.   When I first started out, I bought an Oxygen
 magazine and copied a sample food plan from there as my basic guideline, and used trial and error to find out what works for me. 

Which plan? 
It doesn't matter.... THEY ALL WORK,  BUT ONLY IF
FOLLOWED!!!!!    Which
means eating what the plan says, and NOT eating the crap.
If you eat as much crap  as you can in addition to the plan
 you are following,  you can keep waiting to see results,
 it won't be
happening anytime soon.
The reason you rarely hear about anyone following a food plan they used out of a magazine, is because very few people will give up eating their precious crap and actually follow the plan long enough to see any results.  If you are not eating any crap for real, and following the plan, you should see small changes in a few weeks, and you'll keep improving the longer you follow it.

If you are searching for the 'right plan' which will give
you instant results and make you not like the delicious
taste of crap anymore, please see the magic seekers
section.


There is no magical combination of these plain foods which
 will give you instant results.  The key is to fuel your body
 properly and its all about consistency.  I've been eating this way for years now.
I have seen many people come so far as to realize they
need to change their eating habits in order to be fit,
but SO MANY fall into some crazy ridiculous mindset,....
where they believe there is a secret magical
calorie amount or food combination out there  that will
produce the desired results instantly and make the process easy.  It's not easy.   

Overcomplicating can be a BIG mistake and I can't get
over how many people take that road.  Fuel your body
properly and step away from eating the crap.

Results take time and consistency.., so don't give up!