Thread: Wonderslim #5
View Single Post
Old 11-03-2010, 07:54 PM   #14
irishchik
Senior Member
 
irishchik's Avatar
 
Join Date: Jun 2010
Location: Michigan
Posts: 176

S/C/G: 240/222/160

Height: 5'6"

Default

Here is the cheat sheet I made, I hope it helps someone. Its also on my blog and looks prettier as the copy/paste causes it to lose it format.


Breakfast:
1 Pudding, Shake or Smoothie AND
1 Hotcake, Cereal or Oatmeal AND
1 Optional or 1 Dairy (this is syrup for your pancakes or milk for your cereal.

AM Snack:
1 Pudding, Shake or Smoothie AND
1 Fruit

Lunch:
1 Lite Entrée or Soup AND
1 Snack Bar

PM Snack:
1 Pudding, Shake or Smoothie


Dinner:
1 Protein (4oz lean) AND
2 Vegetables (1 cup each, and there is a lot to choose from!) AND
1 Starch (hello potato!) AND
1 Optional ( you can choose to use or not)

Dessert:
1 Chocolate Cake, Cheesecake, Pudding, Hot Drink or Fruit Drink (program food, of course)

1000-1200 Total Calories
For the Wonderslim ALL Supplements
Breakfast = WS smoothie or pudding shake AND WS pancakes OR oatmeal OR crispy bar

Lunch = WS entree AND WS protein bar

Snack = WS snack AND WS pudding shake

Dinner = WS entree AND WS pudding shake

Snack = WS dessert
1000-1200 Total Calories
Food Selection and Shopping Guide Cheat Sheet (Wonderslim) w/Medifast references.

Fruit
1 fruit serving is 60 cals or less.
Apple, small (4oz), Applesauce (1/2c), Apricots, fresh(5oz), Banana, small (4oz), Blackberries (3/4c), Cherries or Grapes(3oz), Grapefruit (1/2), Melon (1c), Orange, small(6oz), Peach, med.(4oz), Pear, small (4oz), Pineapple (3/4c), Plum, 2 small (5oz), Prunes, dried (3), Raspberries (1c), Strawberries (1 1/4c), Tangerine (8oz)

Dairy/Milk (ONLY the Wonderslim Plan Allows This. Not New Lifestyle or Medifast)
1 serving is 50 cals or less.
4oz skim milk, 4oz yogurt – nonfat fruit flavor, 3oz plain yogurt-fat free

Vegetables
One serving is 1c raw or 1/2c cooked, 25 calories or less
TWO Servings Allowed (Medifast allows for 3 servings, New Lifestysle is 2 servings, but does not allow peas, potatoes, carrots, corn or beets)
Asparagus, Beans, Beets, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Celery, Cucumber, Eggplant, Greens, Lettuce, Mushrooms, Okra, Onions, Pea Pods, Peppers, Radishes, Scallions, Spinach, Sprouts, Summer Squash, Tomato, Turnips, Watercress and Zucchini.
Starch
1 serving is 80 cals or less. (ONLY Wonderslim Allows This.)
1/2c whole grain cereal (1/2c), Diet Bread (2slices), Whole Wheat Bread (1slice), ½ Bagel (1oz), ½ English Muffin, 1 Low Fat Waffle, ½ Pita Bread (6in), Roll (1oz), ½ oz Low Fat Crackers, 3/4oz Pretzeles, Air Popped Popcorn (3cups), Rice Cakes (2) 4in diameter, Pasta-cooked(1/3c), Brown Rice-cooked (1/3c), Corn or Peas, frozen (1/2c), Potato or Yam –small (3oz) baked or mashed.
Protein
1 serving is 140 cals or less and less than 5g of fat (about 4oz, for Medifast users the limit is 7oz for very lean)
Very Lean
4oz Turkey (white meat no skin), 4oz Chicken (white meat skin), 4oz Fish(cod flounder, trout, halibut, tuna in water), 4oz Shellfish (clams scallops crab lobster shrimp), 4oz cheese (fat free), 8oz Cottage Cheese (fat free or 1% nonfat lowfat), 8oz Egg Substitute (egg beaters), 8 Egg Whites (or 8oz liquid egg whites)

Lean
1 serving is 170 calories or less and less than 9 grams of fat (Medifast allows 6oz)
3oz Beef (sirloin flank steak tenderloin roast or round), 3oz Veal (chop or roast), 3oz Pork (center chop tenderloin or lean ham), 3oz Seafood ( salmon or catfish), 3oz Cheese (low fat less than 3g fat per oz), 3oz Deli Meat (low fat or less than 3g fat per oz), 3 Eggs (medium and there is a limit of 3 eggs per week)
Not So Lean
Less than 5oz of the not so lean item.

Optional
1 serving is less than 20 cals per.
Nonfat Cream Cheese (1tbsp), Nonfat Margarine (4tbsp), Reduced Fat Margarine (1tsp), Nonfat Sour Cream (1tbsp), Nonfat Salad Dressing (2tbsp), Salsa (1/2c), Taco Sauce (1tbsp), Catsup (1tbsp), Sugar Free Syrup (2tbsp), Low Sugar Jelly or Jam (2tsp), Artificial Sweetener (1 packet)

Beverages
Non Caloric!
Spring Water (with or without flavor or carbonation), Bouillon (low sodium), Sugar Free Drink Mixes, Club Soda, Diet Soda, Black Coffee, Tea, Herbal Tea
Healthy Fats
This is in the Medifast materials.
1tsp olive oil or 5-10 olives


Condiments
This is in the Medifast materials.
No more than 3 a day.
1/2tsp herbs, spices, catsup, BBQ sauce, cocktail sauce
1tbsp mustard, salsa, soy sauce, fresh herbs, lemon or lime juice, balsamic vinegar, soymilk, chopped onion
2tbsp sugar free syrup
1 packet Splenda
3tbsp Hot Sauce, red/white/cider vinegar


Medifast Also Allows:
Optional Snacks:
3 celery stalks
2 fruit sugar free popsicle
1/2c sugar free jello
3p sugar free gum or mints
2 dill pickle spears
One per day.
__________________
Follow my journey:
www.moretolifethanchocolate.com
irishchik is offline