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Eating Recommendations

Eat at least six meals daily. 

Make each meal count. If you eat anything, consider it a meal.

Eliminate any and all refined sugars and sweets.

Reduce caffeine intake, no alcohol and increase water intake ( at least half your body weight in ounces)

All heavy starches to be consumed by 1pm or 3rd meal of the day. (Ex. Bread, pasta and rice.)

1 serving of protein with every meal. (Ex. 4-6 ounce per serving.)

Limit dairy intake to 1st or 2nd meal.

All fruits should be consumed before 1pm. No Fruit Juice!

Multi- Vitamin everyday.

Maximum amount of time between meals: 3 hours.

Protein always first choice then carbohydrates to be added

Limit sugary or fatty condiments such as salad dressings.

Meal replacement bars and shakes to be used if sugar free.

PROTEINS

CARBOHYDRATES

(1 cup or less)

VEGETABLES

 

Fish, Chicken, Lean Steaks, Lean Ham, Tuna, Salmon, Egg Whites

Steamed Brown Rice or Wild Rice, Whole Wheat Pasta, Oatmeal, Beans, Sweet Potato

Broccoli, Snow Peas, Peppers, Lettuce, Eggplant, String Beans, Spinach, Cucumbers

FRUITS

Sample Meal Planning

NO CANNED OR DRIED!

Green Apple, Grapefruit, Cantaloupe, Honeydew Melon, Blueberries, Raspberries

7am Protein, Carbohydrate

9:30 am Protein, Carbohydrate

12:30 pm Protein, Carbohydrate

2:30 pm Protein, Vegetable

5:30 pm Protein, Vegetable

7:30 pm Protein, Vegetable