Meal Model for Phase One

[luv2bike]

BREAKFAST:
Protein: Quantity is not limited. Start with a 2 oz. portion, eat slowly, go back for seconds if still hungry.

Vegetables:Minimum 1/2 cup or 6-8 oz. tomato or vegetable juice.

Milk/Dairy:2 cups allowed daily (including yogurt)

Fat:1 tsp mayonnaise, trans-free margarine, or oil (optional)

MID-MORNING SNACK:
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. A snack that combines protein (1 oz.) and vegetables is encouraged.

LUNCH:
Protein:
Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.

Vegetables:Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

Milk/Dairy: 2 cups allowed daily (including yogurt)

Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing

MID-AFTERNOON SNACK:
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. A snack that combines protein (1 oz.) and vegetables is encouraged.

DINNER:
Protein:
Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.

Vegetables: Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

Milk/Dairy: 2 cups allowed daily (including yogurt)

Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing

DESSERT / EVENING SNACK:
Desserts are optional. Enjoy some of your Sweet Treat allowance, a dessert, or any of the snack choices.

SWEET TREATS:
Sweet Treats are products that contain sugar alcohols. You can enjoy them throughout the day to satisfy your sweet tooth — just limit yourself to roughly 75-100 calories worth per day to avoid any GI distress.


BEVERAGES:
Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.

[tamstar]

Love it Luv ;-) thanks for the post!

[kittylindak]

Thank You!!!!! Thank You!!!! This Is Grrrrrrreat!
Linda

[SUN123]

This helps SO much. I thought I was eating a lot of vegs but I see I need to bump it up !!

[Lynne]

This is sooooo helpful. thanks Luv

[brownie05]

BREAKFAST:
Protein: Quantity is not limited. Start with a 2 oz. portion, eat slowly, go back for seconds if still hungry.

Vegetables:Minimum 1/2 cup or 6-8 oz. tomato or vegetable juice.

Milk/Dairy:2 cups allowed daily (including yogurt)

Fat:1 tsp mayonnaise, trans-free margarine, or oil (optional)

MID-MORNING SNACK:
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. A snack that combines protein (1 oz.) and vegetables is encouraged.

LUNCH:
Protein:
Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.

Vegetables:Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

Milk/Dairy: 2 cups allowed daily (including yogurt)

Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing

MID-AFTERNOON SNACK:
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. A snack that combines protein (1 oz.) and vegetables is encouraged.

DINNER:
Protein:
Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.

Vegetables: Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

Milk/Dairy: 2 cups allowed daily (including yogurt)

Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing

DESSERT / EVENING SNACK:
Desserts are optional. Enjoy some of your Sweet Treat allowance, a dessert, or any of the snack choices.

SWEET TREATS:
Sweet Treats are products that contain sugar alcohols. You can enjoy them throughout the day to satisfy your sweet tooth — just limit yourself to roughly 75-100 calories worth per day to avoid any GI distress.


BEVERAGES:
Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.

What if you can't eat all that? I am so full right now and for lunch all I had was 1/2 cup black eyed pees, and 1 1/2 cups of veges w/1T olive oil. I am full so I know I shouldn't eat more.

[stlouis-angelred]

Meal Model for Phase One

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BREAKFAST:
Protein: Quantity is not limited. Start with a 2 oz. portion,( What is a 2oz portion of EGGS???)) eat slowly, go back for seconds if still hungry.




MID-AFTERNOON SNACK:
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. A snack that combines protein (1 oz.) and vegetables is encouraged.

I need snack ideas, i work part time, cleaning houses, so i need something that is portable and easy to carry

Vegetables: Minimum 2 cups.
We encourage you to include a serving of beans what kind of beans? does it matter? black? Lima? Green?

[/B](1/3-1/2 cup) as part of your vegetables.

[Tiny T]

What is a 2oz portion of EGGS???

about 2 eggs or 1/4 C. of egg beaters

I need snack ideas, i work part time, cleaning houses, so i need something that is portable and easy to carry

TRAVEL FRIENDLY SNACKS
cheese sticks
peanuts
celery
pistacios
almonds
HB Egg

LUNCH BOX SNACKS
sliced turkey rolled up w/lettuce or mustard...
low fat/sugar yogurts
cucumber & cottage cheese
Celery & Natural Peanut Butter
green pepper slices & mozz. cheese

what kind of beans? does it matter? black? Lima? Green?
Stick to "low fat" for like refried beans, other than that, they are all pretty much okay as far as I know.

[stlouis-angelred]

What is a 2oz portion of EGGS???

about 2 eggs or 1/4 C. of egg beaters

I need snack ideas, i work part time, cleaning houses, so i need something that is portable and easy to carry

TRAVEL FRIENDLY SNACKS
cheese sticks
peanuts
celery
pistacios
almonds
HB Egg

LUNCH BOX SNACKS
sliced turkey rolled up w/lettuce or mustard...
low fat/sugar yogurts
cucumber & cottage cheese
Celery & Natural Peanut Butter
green pepper slices & mozz. cheese

what kind of beans? does it matter? black? Lima? Green?
Stick to "low fat" for like refried beans, other than that, they are all pretty much okay as far as I know.

COOL!
Thanks so muc!

[stlouis-angelred]

okay, when you say "natural peanut butter, that means you can't have the regular peanut butter? I've been eating that everyday, and I guess thats why im not losing that much. Do we need to watch portions sizes? I will sometimes just grab a spoonful and eat it when im hungry
i will normally buy what ever is on sale