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Old 12-21-2009, 08:31 AM   #7
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Ogdog13's Avatar
Join Date: Nov 2009
Location: Spring City, Pa
Posts: 927

S/C/G: 175/160.2/130

Height: 5'5"

Default Alternative Plan - Phase 1 - To Be Followed Until 90% Of Your Wieght Goal Is Achieved

1 IP packet
plus one group choice ( will list groups below)
plus coffee/tea with 1 oz skim milk
sweetener allowed

1 IP packet
plus 1 group choice
2 cups select veggies and unlimited lettuce


7 oz fish or 5 oz meat from select choice
plus 1 group choice
plus 2 cups select veggies


1 IP packet


64 oz water

1-2 teaspoon olive or grape seed oil

regular IP supplements

IMPORTANT: only one choice from each GROUP is permitted per day. ALL THREE GROUPS MUST be consumed per day.


2 slices toast ( whole grain, pumpernickel, rye, multigrain,sourdough, stone ground whole wheat, oat bran, sprouted grain)
150 grams whole wheat pasta
150 grams brown rice ( not instant)
1 sweet potato, or small boiled potato
60 grams oatmeal ( non instant)
150 gram - 200 grams couscous
50 grams unsweetened cereal (bran, oat, whole grain or barley)
150 grams cooked legumes (chick peas, lentils, green peas, kidney beans)
150 gram corn

Group 2

fresh fruit ( example: 1 grapefruit, 1 apple, 2 kiwis, 150 g pineapple, 1 banana,200 g strawberries, blueberries, blackberries or raspberries.
fruit is allowed, but optional, and must not be replaced with another food group.

group 3

1 sugar free yogurt
1 - 60 oz glass milk (2% M.F or less)
30 gram cheese (about 20% M.F)
120 g cottage cheese
60 g feta cheese

Meat, veggie, seasoning choices are the same as regular phase 1.
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