State of Slim Phase 3 Food List

Updated on November 8, 2016

Phase 3 Food List State of Slim

While the State of Slim diet is published in a full-length book, the core part of the diet revolves around three different phases during which participants are allowed to eat different foods. Phase One of the diet is the most restrictive. Phase Three of State of Slim is the least restrictive. And, the State of Slim Diet Phase Two is in between.

In Phase 3, the list of allowable foods gets bigger, but you still have to have six or seven small meals a day. In addition, you still need to match your proteins, reinforce carbs, and vegetable carbs properly, so the rules aren't loosening up as much as it might look like based on the new food list for Phase 3. Sure, you can have bananas now, but then that's your own carbohydrate for that meal. (Try putting them on top of your Greek yogurt or cottage cheese.)

State of Slim Phase 3 Meats

The following foods are allowed on Phase 3 of the State of Slim Diet. This list includes foods that were also allowed on Phase 1 and 2 of State of Slim.

  • Ground Beef, extra-lean
  • Beef, lean cuts
  • Buffalo, lean cuts
  • Canadian bacon
  • Chick breast, no skin
  • Filet mignon
  • Deli meats, lean
  • Ham, lean
  • New York Strip steak
  • Ostrich, lean cuts
  • Pork tenderloin
  • Turkey bacon
  • Turkey breast, no skin
  • Ground turkey breast, lean
  • Turkey sausage
  • Venison, lean cuts

As usual, most portion sizes are between 4 and 6 ounces. Stick to the leanest cuts of meats, and be careful with deli meats which can have a lot of added calories.

State of Slim Foods
State of Slim Foods

State of Slim Phase 3 Fish

Here are the various types of fish on the State of Slim Diet in phase 3.

4-6 oz for all except, 6-8 oz for salmon and sea bass

  • Cod
  • Crab
  • Lobster
  • Mahi Mahi
  • Salmon
  • Scallops
  • Sea bass
  • Shrimp
  • Snapper
  • Tilapia
  • Trout
  • Tuna
  • White fish

Vegetarian Proteins on the Phase 3 Diet

State of Slim is still really restrictive for vegetarians. Although Phase 3 allows beans and qunioa, they do NOT count as a protien. Instead, they count as carbohydrates. You'll have to make do with the list below for your vegetarian protein options on State of Slim.

  • Greek yogurt, low and no-fat
  • Cottage cheese, fat-free
  • Eggs (1 cup whites, or 1 whole)
  • Protein bars (see difficult to find specs)
  • Protein powders

Vegetarian Foods

Unlike most other diets, State of Slim isn't very vegetarian friendly. The problem is that you are supposed to eat a protein with every meal. However, many of the typical vegetarian protein go-tos are not allowed at all, or are considered carbohydrates.

Vegetarian State of Slim foods that fit into the protein category are basically Greek yogurt, cottage cheese, eggs, protein powder and tofu. That's really it.

Despite high protein amounts in things like beans and quinoa, they are still considered carbohydrates and can't be used as proteins in Phase 3 either.

Get used to eating lots of yogurt, tofu, cottage cheese and eggs. In phase 3, you can use sugar-free, fat-free pudding mixes as a flavor enhancer for Greek Yogurt. Stir in some pistachio pudding mix, or lemon pudding mix to change up the flavor. Some people like using dried onion soup mix, combined with Greek Yogurt as a way to create a kind of French Onion dip for veggies such as carrots and celery.

For other tips, grab a tofu cookbook and look for recipes that don't involve butter and oil (which will rule out half the book).

Carbohydrates on Phase 3 Food List

These are the Reinforce Carbohydrates:

  • Apples
  • Apricots
  • Bananas
  • Berries
  • Cherries
  • Dried cherries
  • Grapes
  • Grapefruit
  • Kiwifruit
  • Mango
  • Orange
  • Peach
  • Pear
  • Plum
  • Ezekiel Bread
  • Rice cakes
  • Whole grain bagel thins
  • Whole grain breads
  • Whole grain pita
  • Barley
  • Brown rice
  • Oats, steel cut
  • Quinoa
  • Couscous
  • Whole grain pasta
  • Almond milk
  • Fat-free milk
  • Fat-free ricotta cheese
  • Low-fat string cheese
  • Beans
  • Baked potato
  • Corn
  • Edamame
  • Peas
  • Pumpkin
  • Sweet potato
  • Winter squash

Phase 3 Vegetables

The vegetable list for Phase 3 of State of Slim is unchanged from Phase 2 and includes most non starchy vegetables.

  • Artichokes
  • Asparagus
  • Beets
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cucumbers
  • Dark leafy greans
  • Eggplant
  • Fennel
  • Green beans
  • Mushrooms
  • Onions
  • Parsnips
  • Peppers
  • Salad greens
  • Summer squash
  • Tomatoes
  • Turnips
  • Zucchini

Phase 3 Splurge Meal

Perhaps the biggest loosening of the rules for Stage 3 in State of Slim is the indulgence meal. You get two splurge meals per week in Phase 3. As they point out, that means you are never more than 7 days for any food you are craving.

Remember, you get a splurge MEAL, not a splurge DAY. Although putting two meals on the same day can make it seem like a splurge day.

Plan ahead and make sure you have an indulgence meal available for important events and special occasions such as birthdays, holidays, or even date night!


You still have to exercise (up to 70 minutes, now), and eat the right combos of food types at meals. Phase 3 opens up a lot of possibilities, but still remains difficult for vegetarians who are expected to eat a protein at every meal.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.


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