Breakfast should always consist of fruit, starchy “whole” carbohydrate, lean protein (4 oz), dairy, and 1 tsp. fat.
EXAMPLE: ½ melon, 1 c. cooked steel oats, 2 poached eggs, 1 c. skim milk, and 1 tsp. butter.
Lunch should include vegetables, lean protein (4 oz) and 1 teaspoon fat..
EXAMPLE: 2 cups of steamed broccoli, 4 oz. of baked chicken breast, topped with lemon and a tsp. of butter or olive oil.
Dinner should include a starchy “whole” carbohydrate, raw vegetables, lean protein and 1 tsp. olive oil.
EXAMPLE: One cup of whole grain brown rice, 4oz sirloin steak, 2 cups of romaine lettuce, 1 tsp. olive oil and vinegar.
SNACK should consist of a fruit and dairy (if your dairy sensitive replace the dairy with 2 oz. of lean protein).
Examples of protein: fish, chicken, steak, lamb, eggs, hamburgers, tofu, dairy
Examples of fruit: medium apple, pear, orange, 1/2 melon, 1 c. grapes, 1 c. strawberries
Examples of dairy: 1 c. plain, nonfat yogurt, 1 c. low fat buttermilk, 1 c. skim milk
Examples of fat: 1 tsp. butter, 1 tsp. olive oil, 1 tsp. Newman’s oil and vinegar
Examples of starchy “whole” carbohydrates: 6 oz. potato, 6 oz. sweet potato, 1 c. millet, 1 c. peas
*Men should increase their protein by 2 oz for breakfast, lunch, and dinner.
*Drink at least 8 oz. of water daily
*Dairy and protein can be interchanged
There are some foods known as “gray” foods that may trigger you to eat out of control. These foods include: nuts, peanut butter, chocolate, caffeine, sugar substitutes, olives, wine, cheese, alcohol, baked chips, and popcorn. If you experience cravings as a result of eating these foods it is suggested these foods are avoided.