(no subject)
Phase 2: 4 Days:
Food list:
Protein A- 1 oz.low sodium cheese such as american, colby, or swiss.
1/2 cup low fat cottage cheese
Protein B- 4 oz. cooked:
chicken (white meat, no skin)
turkey (white meat, no skin)
tuna (solid white, in water, low sodium) 6oz can
white fish ( mahi mahi, talapia, orange roughy, cod, catfish, flounder, grouper, sea bass, halibut, etc.)
Starch: 1 slice lite bread (40 calorie, 7-10 grams carbs)
melba toast (2 slices or 5 rounds)
1 rice cake
rye krisp (1/4 large square)
1 frieda's crepe
1 mannys fat free tortilla
Fruit: 1/2 orange
1/2 grapefruit
1/2 apple
1 kiwi
Vegetables (raw): 8oz mixed: lettuce, radishes, broccoli, mushrooms, scallions, snow peas, alfalfa sprouts, greens, green or red peppers, cabbage.
Vegetables (cooked): 6oz (after cooking) mixed: asparagus, broccoli, snow peas, squash, string beans, mushrooms, spinach, brussel sprouts, summer squash, spaghetti squash, zucchini.
This phase you will begin to take protein drink supplements. I can recommend to you a great one..but it is not cheap. What you want to look for is a powder with about 17 grams of protein per serving. You want to take your protein supps at least 1.5-2 hours between meals. If you would like a recommendation of what I use and where to buy let me know.
Here's how your day will look this phase:
1st protein
Breakfast: 1 protien A, 1 starch, 1 fruit
2nd protein
Lunch: 1 protein A, vegetables (raw), 1 fruit
3rd protein
Dinner: 1 protein B, vegetables (raw or cooked), 1 starch
You must have daily in this phase:
64oz water, 4 protein supps, (1/4) tsp mortons lite salt, 2 tsp safflower oil(can be used on food or to cook with..I put mine in with my 2 tbsp fat free dressing and put over my raw veggies)
Food list:
Protein A- 1 oz.low sodium cheese such as american, colby, or swiss.
1/2 cup low fat cottage cheese
Protein B- 4 oz. cooked:
chicken (white meat, no skin)
turkey (white meat, no skin)
tuna (solid white, in water, low sodium) 6oz can
white fish ( mahi mahi, talapia, orange roughy, cod, catfish, flounder, grouper, sea bass, halibut, etc.)
Starch: 1 slice lite bread (40 calorie, 7-10 grams carbs)
melba toast (2 slices or 5 rounds)
1 rice cake
rye krisp (1/4 large square)
1 frieda's crepe
1 mannys fat free tortilla
Fruit: 1/2 orange
1/2 grapefruit
1/2 apple
1 kiwi
Vegetables (raw): 8oz mixed: lettuce, radishes, broccoli, mushrooms, scallions, snow peas, alfalfa sprouts, greens, green or red peppers, cabbage.
Vegetables (cooked): 6oz (after cooking) mixed: asparagus, broccoli, snow peas, squash, string beans, mushrooms, spinach, brussel sprouts, summer squash, spaghetti squash, zucchini.
This phase you will begin to take protein drink supplements. I can recommend to you a great one..but it is not cheap. What you want to look for is a powder with about 17 grams of protein per serving. You want to take your protein supps at least 1.5-2 hours between meals. If you would like a recommendation of what I use and where to buy let me know.
Here's how your day will look this phase:
1st protein
Breakfast: 1 protien A, 1 starch, 1 fruit
2nd protein
Lunch: 1 protein A, vegetables (raw), 1 fruit
3rd protein
Dinner: 1 protein B, vegetables (raw or cooked), 1 starch
You must have daily in this phase:
64oz water, 4 protein supps, (1/4) tsp mortons lite salt, 2 tsp safflower oil(can be used on food or to cook with..I put mine in with my 2 tbsp fat free dressing and put over my raw veggies)