NEW MENU PLAN UPDATES:
Green, Gold, Blue Plan:
Protein:
Chickpeas 1 cup
Vegetarian Burger Crumbles 1 ½ cup
Vegetarian Breakfast Sausage 2 links = ½ Protein
Vegetables:
Beets, fresh ½ cup cooked
Cabbage, green 1 cup cooked or 2 cups raw
Carrot, medium 1 carrot
Celery 3 ribs
Cucumber, medium ½
Jicama ½ cup raw
Lettuce, fresh, all types 3 cups
Sauce, tomato or marinara ¼ cup
Spinach 1 cup cooked, 2 cups raw
Tomato Puree, no salt ¼ cup
FRUITS:
Persommon 2 medium
Starch:
Ritz crackers, reduced fat 5
Saltines, fat free 5
Triscuits, reduced fat 5
Quinoa 1/3 cup cooked
Dairy:
1 container (6 oz or 8 oz)
Fat:
Coconut, shredded 2 Tbsp
Coconut milk 2 Tbsp
Condiments:
Baking powder & baking soda 1 tsp
Broth, very low sodium or low sodium ½ cup
Cornstarch 1 tsp
Flour, any type 1 Tbsp
Purple, Red & Orange Plans:
Protein:
Tuna, in pouch, water packed 3 oz.
Chickpeas 2 cups
Vegetarian Burger Crumbles 1-2/3 cup
Vegetarian Breakfast Sausage 2 links = ½ Protein
Vegetables:
Beets, fresh ½ cup cooked
Cabbage, green 1 cup cooked or 2 cups raw
Carrot, medium 1 carrot
Celery 3 ribs
Cucumber, medium ½
Jicama ½ cup raw
Lettuce, fresh, all types 3 cups
Sauce, tomato or marinara ¼ cup
Spinach 1 cup cooked, 2 cups raw
Tomato Puree, no salt ¼ cup
FRUITS:
Persimmon 2 medium
Starch:
Ritz crackers, reduced fat 5
Saltines, fat free 5
Triscuits, reduced fat 5
Quinoa 1/3 cup cooked
Dairy:
1 container (6 oz or 8 oz)
Fat:
Coconut, shredded 2 Tbsp
Coconut milk 2 Tbsp
Condiments:
Baking powder & baking soda 1 tsp
Broth, very low sodium or low sodium ½ cup
Cornstarch 1 tsp
Flour, any type 1 Tbsp
Orange Plans Only:
Hot dogs, reduced fat 2 hotdogs = 1 protein
Nilla wafers, reduced fat 6 = 1 starch
Pancakes, low fat 1 = 1 starch
