This food plan is a SUGGESTION only.
I am not a nutritionist.
Ask you doctor if it would be a good food plan for you!!
Please ask any questions you may have!!
FOOD PLAN FOR REDUCING:
Breakfast:
1 Protein
1 Grain
1 Fruit
Lunch:
1 Protein
1 Vegetable
1 Fat
Dinner:
1 Protein
1 Vegetable
1 Grain
1 Fat
Protein:
4 oz. meat/poultry/fish
2 eggs
2 oz. hard cheese
4 oz. cottage cheese (plain)
8 oz. yogurt (plain, no added sugar)
2 oz. nuts/seeds/nut butters (no sugar)
6 oz. beans (legumes)
4 oz. hummus (check ingredients for sugar)
2 veggie burgers (check ingredients for sugar/flour)
1/2 pkg. tofu
Grain:
4 oz. cooked rice, potato, quinoa (or any cooked whole grain)
4 oz. corn or peas
4 oz. winter squashes
2 oz. oatmeal or oat bran (weighed dry, before preparing with water)
3 rice cakes
Fruit:
1 piece of fruit (apple, orange, banana, peach, etc.)
6 oz. loose or diced fruit (berries, grapes, cantaloupe, watermelon, fruit salad, etc.)
2 oz. dried fruit (raisins, dates, apricots, etc.) (check ingredients for added sugar)
Vegetables:
16 oz. cooked or raw or a combination of both
including summers squashes
including avocado and olives (used sparingly)
Fat:
1 Tablespoon oil (olive oil, canola oil, safflower oil, vegetable oil, coconut oil, etc.) (any oil)
1 Tablespoon butter or margarine (no sugar in ingredients)
Condiments (with meals):
free to use mustard, vinegar, spices, lemon/lime, cinnamon, pam spray, herbs, soy sauce, fat free broth or stock (unless you find yourself abusing any of these foods)
(check ALL ingredients for added sugar)
Avoid:
flour
alcohol
sugar, artificial sweeteners, all sweeteners
refer to this list for all ingredients that are sugar: Secret Sugars: The 56 Different Names for Sugar - Blog | Virta Health - www.virtahealth.com/blog/name...
7 мар 2023
