Lean meat is white meat breasts, white fish, egg whites, lean steak/ground. I dont consider nitrate processed deli turkey a quality protiein. The fruit is not the worst food you can eat, just that it is processed in the liver and then converted so it doesn't pump u with muscle glycogen rapidly like glucose. I knew the bagels are pwo and I allowed u 2 on High day, I just don't believe in messing with blood sugar on low carb days, we want to maximize fat burning. Sort for the short reply. On my iphone