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The strategy is pretty straight-forward. Follow the formula by picking items and portions from the appropriate categories. Your metabolism will get rolling. If you feel you need more food, simply increase portion size.
Food Option Categories
Meal 1: P + C + F
Meal 2: P + C + (V or F)
Meal 3: P + C
Meal 4: P + V (Pick two)
Meal 5: P + V (Pick two) This meal is optional and greatly depends on what time you get up and when you go to bed. I would try and eat every 3 to 4 hours.
Snack (any time): V
P: Protein Options / Serving Size
Eggs: 6 egg whites (you can boil them or cook them in a pan using non stick spray like PAM. Season with salt and pepper or a little hot sauce to taste)
Low Fat Cottage Cheese: 1 cup
Chick Breast: 1 breast (grill, bake, or pan fry with non-stick spray. Okay to season but DO NOT use marinades because they are full of salt)
Lean Beef: 6 oz (Ground Beef 93% lean, Eye of Round cut in to small portions and grilled, baked, fried -or- London Broil grilled or baked then cut into portions)
Pork: 6 oz (Pork Chops lean with fat cut off edge before cooking -or- Pork Tenderloin
Fish: 6 oz (any fish is acceptable)
Protein Powder Mixed with Water: 1 scoop (around 25g of protein per serving)
Deli Meat: Turkey 4 oz. (ask for the low sodium)
C: Carbohydrate Options / Serving Size
Oatmeal: 3/4 cup (make with water and season with artificial sweetener such as Stevia, Splenda, Equal, Sweet n Low, or cinnamon. After cooking, I add a scoop of protein powder to create a chocolate protein oatmeal which is awesome.)
High Fiber Cereal: 1 cup with 1/2 cup skim milk
Sweet Potato: medium size (microwave wrapped in a paper towel for 5 to 6 minutes on high)
Brown Rice: 1 cup
Quinoa: 1 cup (actually a seed that is very similar in texture and consistency to couscous. Season with salt & pepper which is quite good)
Wheat Berries: 1 cup (incredible grain found in bulk at grocers such as Whole Foods)
Whole Grain Bread: 2 slices
Low Carbohydrate or Whole Wheat Tortilla: 1
Beans: 1/2 can (pinto, garbanzo, or red kidney and look for the low sodium option if buying canned beans)
General rule is that if it is *green* you may consume as much as desired- seriously as much as you want!
Salads are a great option; however, use a vinegar dressing as opposed to high calorie dressings. Seasoned Rice Wine Vinegar is a personal favorite which can be found in the vinegar section of the grocery store.
Broccoli: as much as you want (great steamed with a little salt, pepper and a squeeze of lemon)
Yellow Squash: as much as you want
Zucchini: as much as you want
Green Pepper: as much as you want
Celery: as much as you want
Cucumber: as much as you want
Spinach: as much as you want
Lettuce (any kind): as much as you want
Green Beans: as much as you want (if canned, purchase the “No Sodium Added” option)
Asparagus: as much as you want
Radishes: as much as you want
Mushrooms: as much as you want
Carrots: 2 medium size (note this root contains more sugar than most green vegetables)
Seasoning and Condiments
Use these items to give food some taste!