Quote:
Originally Posted by IdealProteinNewbie
Brunette,
Congrats on getting started! But, I must tell you...yogurt and cottage cheese are not on Phases 1 or 2.
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Hey there!
Oh, I got that information from the sticky post above on this forum. I cut and pasted it below. Please let me know if I missed something. THANKS SO MUCH!
Alternative Plan - Phase 1 - To Be Followed Until 90% Of Your Wieght Goal Is Achieved
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Breakfast
1 IP packet
plus one group choice ( will list groups below)
plus coffee/tea with 1 oz skim milk
sweetener allowed
lunch
1 IP packet
plus 1 group choice
plus
2 cups select veggies and unlimited lettuce
dinner
7 oz fish or 5 oz meat from select choice
plus 1 group choice
plus 2 cups select veggies
snack
1 IP packet
Compulsory
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.
GROUP 1
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.