Diet Plan & Grocery List
Eat 2 servings each of fruits, vegetables & proteins per day. Plenty of fluids each day.
Proteins- Eat 6.5 oz raw or 6 oz cooked 2 different serving of protein each day. May be eaten raw, steamed, or grilled.
White fish (cod, flounder, halibut, tilapia, sea bass)
Shellfish (lobster, shrimp, crab, scallops)
Lean cuts of beef (tenderloin, sirloin)
A medium apple
Half a grapefruit
6 Large strawberries
Apricots, blueberries, blackberries, cranberries, gooseberries, lemons, olives, passionfruit, plum & tomato
Vegetables – Eat 2 different servings of vegies each day. A serving is ½ – 1 cup raw. Vegies may be steamed or grilled (not fried or sautéed, no oil butter or dressing).
Greens (spinach, cabbage bok choy, chard, lettuce, collard greens, arugula, all forms of lettuce, beet greens)
Broccoli or cauliflower
Tomatoes may be counted as either a fruit or vegetable.
½ cup fresh green or red salsa without added sugar may be counted as either a fruit or a vegetable
1 Melba toast
1 Grissini breadstick
Beverages & Extras- Avoid sugar, artificial sweeteners & creamers.
Tea (black, green, yerba mate, jasmine, etc)
Stevia or xylitol sweeteners are acceptable
Lemon juice from one lemon per day
One Tablespoon per day of lowfat skim 1% milk in coffee or tea
Seasonings such as Real sea salt, pepper, vinegar, garlic, basil, cilantro, curry, ginger, thyme, mustard, cinnamon, nutmeg, majoram, green onion & hot peppers are acceptable & a great way to add variety to the meats & vegies.