| Proteins = |
1
serving each meal
(weighed after cooking) |
| 1 serving = |
4 oz
lean meats or fish |
|
2 oz hard cheese (no
soft cheeses) |
|
8 oz nonfat plain yogurt |
|
4 oz nonfat cottage
cheese |
|
2 eggs |
|
1/2 cup egg beaters |
|
4 oz vegetarian beaters |
|
|
| Lean meats = |
|
beef,
lamb, chicken, turkey,
and seafood, pork (no ham cured in sugar)
no processed meats like
sausage or
lunch meats. |
|
|
Fruits = 6oz approximately
|
| 1 serving = |
all fruits acceptable
except grapes and
watermelons. |
|
fresh or
frozen |
| Vegetables = 6oz cooked |
| 1 serving = |
fresh or
frozen preferred to
canned vegetables |
|
no corn |
|
no peas |
|
only bean is green bean |
|
|
Salads = 8oz any combination raw veggies
|
| 1 serving = |
lettuce,
tomatoes, cucumbers,
onion, carrots, green
beans, any peppers,
celery, etc… |
|
|
| Salad Dressing = 2 table spoons |
| 1 serving = |
any
dressing with 5 grams or
less of sugar per
serving and sugar listed
5th or greater in
ingredients. |
|
|
Grains = 1oz breakfast
|
| 1 serving = |
any
whole grain hot cereal,
oatmeal, oat bran,
farina, cream of wheat,
shredded wheat, wheat
puffs. |
|
*take 1 oz dry grain add
2/3 cup water – micro
wave |
|
|
| Grains = 6oz lunch and dinner (on maintenance) cooked |
| 1 serving = |
any rice
or potatoes (not fried)
potato to be baked,
boiled or roasted |
|
|
Condiments =
|
|
mustard,
cinnamon, salt, pepper,
Mrs. dash, garlic,
anything not containing
sugar. |
|
|
