Well say a nutritionist for my Bulimia, menopause, hair loss and can't lose weight. This is all I get to eat. Im not sure how I am going to live off of only 6oz a day of protein. Geez I can eat 6oz of salmon for dinner alone. She says this is going to level out my blood sugars, keep me full longer and stop any cravings. I am going to do my best but geez there is no fun in this plan.
Total Daily Servings
Grains/Starch 3-4 oz
Fruits (3 fruits)=1.5 cups
Vegetables 2 cups or more
Meats/alternatives only 6 oz for the day!
Dairy 2 servings
Grains/Starch*
(1 serving is 1 pc bread or ½ C rice/pasta)
- Breads
- Wraps
- Bagels
- Hamburger Buns
- Rice (white, brown, and wild)
- Cereal
- Oatmeal
Starches*- Peas
- Corn
- Lima Beans
- Potatoes
- Sweet potatoes
Fruits*
(1 serving is fruit size of tennis ball, ½ Banana or 1/2C fruit)- Apples
- Oranges
- Bananas
- Pears
- Grapefruit
- Watermelon
- Cantaloupe
- Honeydew
- Strawberries
- Blueberries
- Raspberries
- Pineapple
- Pomegranate
- Clementine
- Peaches
Vegetables
1C raw
½ C cooked- Lettuces
- Spinach
- Green beans
- Tomatoes
- Cucumbers
- Bell peppers
- Carrots
- Beets
- Broccoli
- Brussels sprouts
- Etc.
- Any except starches listed column one.
Meats
2-3 oz per meal or alternative- Chicken
- Hamburger
- Steak
- Pork
- Salmon
- Halibut
- Cod
- Shrimp
- Clams
- Ham
- Turkey
- Tuna
Non-meat Protein Alternatives
1 egg = 1 oz
1TB PB = 1oz- Black beans
- Kidney beans
- Baked Beans
- Eggs
- Chickpeas
- Hummus
- Falafel
- Tofu
- Tempeh
- Soybeans
- Veggie Burger
- Peanut Butter
- Nuts
- Seeds
Dairy*
1 serving =
1C milk
6 oz yogurt
1oz cheese - Skim Milk
- Cheese
- Regular Yogurt
- Greek Yogurt
- Kefir
- Almond milk
(Limit cheese)