I received this email from a long time follower of the website:

“Hey Josh,

I just wanted to tell you that I’ve read the WLC Program Guide not once but twice, and now that I’m out of school I’ll be starting a new cycle come the beginning of June.

However, I’m having a problem coming up with food choices other than those listed in the WLC guide. Is there a list you can provide that covers everything you eat?

I’ve googled several things (‘raw foods’ ‘organic foods’) but its a tad overwhelming considering there is so much.

I’m hoping to have a wide pallet of foods to choose from but again I’m having some difficulty coming up with new foods that would pass the WLC Program inspection.

Also, on a side note, Ive noticed in some of the organic stores they offer ‘Baked Beans’ and the ingredients seem to check out except for ‘Organic Brown Rice’ which is a no-no on the list but what do you think of this?

Let me know how you’re doing.”

Instead of responding through email, I decided to answer the email here on my new blog. I think the answer will benefit everyone who reads.

Within the WLC Program Guide, you learn that there are several categories of food allowed while you are on the WLC Program:

1) Lean Protein
2) Natural Starchy Carbohydrates
3) Natural Sugary Carbohydrates
4) Natural Fibrous Carbohydrates
5) Essential Fats

So any food that fits into the above categories is perfectly fine to eat on the WLC Program. Within the program, you learn how to combine the foods into meals perfect for building muscle and burning fat.

Let’s look at a few examples of how to choose healthy foods…

Brown Rice. What do you think about brown rice? Brown rice definitely fits into the Natural Starchy Carbohydrates category. Brown rice is perfectly fine to have on the WLC Program.

The only things not allowed on the WLC Program are processed foods. This includes foods at the grocery store that have a long ingredients list filled with junk you’ve never heard of. For example, if you see any of the following ingredients the food is junk and you should pass on it:

Beet Sugar
Brown Sugar
Cane Sugar
Confectioner’s Sugar
Corn Syrup
Demerera
Dextrose
Granulated Sugar
Grape Sugar
High Fructose Corn Syrup
High Maltose Corn Syrup
Maltodextrin
Molasses
Muscavado Sugar
Raw Sugar
Refined Sugar
Sucrose
Table Sugar
Turbinado Sugar
White Sugar
Partially Hydrogenated Vegetable Oils

You also want to avoid artificial flavors and sweeteners. If the ingredients list is long, it’s probably a processed food. Most natural foods will have one ingredient on the list. For example, organic brown rice will have one ingredient: organic brown rice.

What does all this mean? This means foods like protein bars are junk. Frozen dinners are junk. Wheat crackers are junk. Rice cakes are junk. Pretty much anything in a nice, shiny wrapper or box is junk. Most cereals are junk.

It sounds harsh and it might sound difficult to eat only healthy foods, but really, it isn’t.

Here’s a typical day of eating for me… it’s not difficult and it’s very easy to follow once you get the hang of it:

Meal 1
3 Whole Eggs
2 Whole Grain Wheat Bread
1 Banana
2 Scoops Whey Protein
2 and 1/2 Cups Raw Milk
4 Fish Oil Capsules

Meal 2
1/2 Cup Cottage Cheese
1 Cup Pineapple
1/4 Cup Walnuts

Meal 3
6 oz Wild Caught Salmon
1/2 Cup Quinoa
1/2 Cup Steamed Broccoli
1/8 Cup Sunflower Seeds

Meal 4
2 Scoops Whey Protein
1/2 Cup Old Fashioned Oats
1 Tbls of Flax Oil
1 Bag Mixed Veggies

Meal 5
6 oz Wild Caught Cod
1 Large Sweet Potato with Cinnamon
1/2 Cup Steamed Squash
1/4 Cup of Peanuts

Meal 6
4 oz Grass Fed Beef
1 Cup Romaine Lettuce
1/2 Cup Spinach
2 Tbls Salsa

See how it’s filled with all natural foods? There are no manufactured and processed foods filled with unhealthy ingredients. All you have to do to find foods that fit the WLC Program are to ask yourself is the food natural? If so, it’s all good for you to eat.

The list of foods included in the WLC Program Guide is an extensive list. Brown rice is included in that list so I’m not sure why you thought brown rice is a no-no. Any type of beans are also great! Many types of baked beans in a can are filled with unhealthy ingredients including a ton of brown sugar. So be careful with those.

Feel free to ask any other questions in the comments section below:

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