Few things....If you want to get down to 7%, then I would cut out the protein shakes ( insert real food) cut out the diary product...milk (dosen't matter that is skimmed) and cottage cheese. Also peanut butter and nuts have alot of fat- even thou it's good fat, it's still fat.

basic's
chicken (lots)
egg whites
tuna,cod,(can't think of more white fish right now, but fish is good)

rice
potatoe
oatmeal,sheaded wheat

WATER

Vegtables

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