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äLOWFAT
MEATS & SEAFOOD
(Unlimited- baked, broiled or grilled) |
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Low fat Meats
Chicken
Turkey
Chicken Liver
Venison
Fat Free Deli Mea
|
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Cod
Lobster
Crab
Salmon
Scallops
Whitefish |
Shrimp
Flounder
Grouper
Haddock
Swordfish
Orange Roughy |
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|
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*
If it
SWIMS you can eat unlimited ! |
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äMEDIUM
FAT MEATS
(1
portion - 3 days a week) |
|
Brisket
Rump roast
Chuck
Pork Chops
Sausage |
Ham / Bacon
Chicken Wings
Pork Chops
Ground Sirloin
Hamburger
|
| |
|
äHIGH
FAT MEATS
(1
portion - 2 days a week) |
Brisket
Rump Roast
Chuck
Pork Chops
Sausage |
Ham
Chicken Wings
Bacon
Ground Sirloin
Hamburger |
|
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ä HI-PROTEIN
VEGETABLES
(no limit!) |
|
Green Peas
Brussel Sprouts
Collard Greens
Spinach
Asparagus
Pea Pods
|
1/2 c = 4 gmsprotein
1 c =
7 gmsprotein
1 c =
7 gms protein
1 c =
4 gms protein
1 c =
6 gms protein
1 c
= 6 gms protein
|
|
äBEANS
& RICE = PROTEIN
(3 days a wk) |
|
1/4 c lentils with 1 c rice = 10 gms protein
1/2 c lima beans with 1 c rice=6 gms protein
1/2 c kidney beans with 1 c rice=7 gms protein
|
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äFAT FREE DIARY
(no
limit!) |
|
Large Egg=6 gms protein
Fat Free cottage cheese-1/2 c = 14 gms protein
Fat Free cheese-1 slice = 5 gms protein
Fat Free yogurt-8 oz
= 7 gms protein
Skim Milk 1c =
7 gms protein
|
|
äWHOLE
& LITE DAIRY
(1
serving daily) |
|
Cream Cheese
Cheese
Milk
Cottage
Cheese
Eggs |
American Cheese
Yogurt
Swiss cheese
Butter |
|
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äCARBOHYDRATES
(1 serving daily) |
|
Bagels
Pancakes
Waffles
Bread
Potatoes
Chips
Cereal
Pizza
Pretzels
Corn
Pasta
Popcorn (light)
Lentil
Pinto Beans
Oatmeal
|
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*The above Items should be eaten early in the day. |
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Alfalfa Sprouts
Eggplant
Squash
Broccoli
Lettuce
Green Beans
Cabbage
Mushrooms
Tomatoes
Cauliflower
Okra
Turnips
Celery
Onions
Zucchini
|
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Apples ·
Grapefruit
·
Oranges ·
Cantaloupe |
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