• fruits
  • buy ~2 bananas at a time (I'm very picky and don't always eat everything right away) (there's nothing wrong with buying just one or two bananas)
  • 1/2 cup of diced/crushed pineapple + 1.5 cups cottage cheese (note that the lactose content of CC can vary greatly)
• veggies
  • an omelet with green peppers, red peppers, onions, ...
  • stir-fry
  • frozen broccoli
  • salad: lettuce (red leaf, green leaf, or spinach), carrots, tomatoes, green bell pepper, onions, pepperoncinis, cucumber
  • dill pickle spears
  • things I can smaller amounts of: canned chili peppers,
  • try to figure out good cooked/prepared food that includes: pumpkin (recipes), tomatoes
  • tips:
    • the more saturated color, the better: carrots, broccoli, peppers, green beans, spinach, red lettuce
    • Cooking veggies reduces their nutritional content, but cooked veggies taste better, and eating cooked veggies is better than no veggies at all. Steaming may be a reasonable compromise. However, if a vegetable is highly nutritous, that vastly outweighs any decrease done to it by freezing/cooking, so you should eat them in any way possible: broccoli, tomatoes, asparagus, kale, carrots, spinach, cauliflower, green beans, peas, artichokes, onions, mushrooms
  • other things that are worth eating
    • A multivitamin... I think most health-food-store supplements are unproven snake oil, but science HAS studied health for a long while, and recognized certain vitamins as essential, and without them there can be notable problems
    • soups
    • tofu (with nigari, if possible)
    • nuts
    • breakfast cereals — while sometimes containing more calories than needed when dieting, many are nonetheless fortified with a wide range of important vitamins and minerals (high in fiber, fortified with vitamin a, vitamin c, vitamin d, folic acid, calcium, ...)
  • nutrition
    • US FDA nutrition label highlights the five most important nutrients that you should make sure you get:
      • Fiber (sources) — cauliflower, sauerkraut, spinach, broccoli, raspberries, pickles,
      • Vitamin A (sources) — broccoli, carrots, green leaf lettuce/spinach/kale, pumpkin
      • Vitamin C (sources) — oranges, broccoli, tomato, bananas, red bell pepper, potato, peas
      • Calcium (sources: [1], [2]) — dairy products obviously, foritified cereals/breads/grains, almonds, some beans, collards, couscous,
      • Iron (sources) — spinach, asparagus, potatoes, sauerkraut,
  • pre-prepared products that have some amount of veggies I like:
    • Jimmy Dean skillets — bell peppers and onions, meant to be cooked with scrambled eggs
    • Stouffer's Skillets
      • Chicken Alfredo: broccoli, carrots, peas