Evolution hA2cg Diet

bathroom-scale Diet Plan & Grocery List

hA2cg diet grocery list & diet plan

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.

Chicken breast

Turkey

White fish (cod, flounder, halibut, tilapia, sea bass)

Shellfish (lobster, shrimp, crab, scallops)

Lean cuts of beef (tenderloin, sirloin)

Bison

 

Fruits – Don’t eat the same fruit twice in a single day.

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

Celery

Green beans

Cucumber

Red radishes

Onion

Asparagus

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

Grains

1 Melba toast

1 Grissini breadstick

Beverages & Extras- Avoid sugar, artificial sweeteners & creamers.

Water & mineral water

Coffee

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.

 

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