I got my food plan from my sponsor, who guides me during the weight loss and maintaining phase. I find her guidance invaluable, in all physical, emotional and spiritual aspects. Highly recommend getting a sponsor if you don't have one.
Below is my food plan measurements. I noticed that meat, poultry or fish is normally defined as 3 ounces per serving in most plan, but I'm following my sponsor's plan. Take what you like and leave the rest. It may *not* be a fit for you, everyone's needs is different. This is from a *NON professional* person!
Sample of 1 Protein Serving
Protein Powder (2 ounces)
milk or yogurt or kefir (8 ounces, no half and half or cream)
2 whole eggs
Egg white (cooked)/Egg Beaters (8 ounces)
hard cheese (2 ounces), cottage cheese (4 ounces)
meat, poultry or fish (4 ounces cooked)
beans (4 ounces)
nuts or seeds (2 ounces)
Tofu Firm, Medium Firm, Natto or yuba (4 ounces), Tofu Silken (6 ounces)
Sample 1 Fruit Serving
2 ounces dried, 6 ounces fresh, 6 ounces canned if drained
Sample 1 Grain/Starch Serving
oatmeal (1 ounce)
dry cereal such as shredded wheat (1 ounce)
potato (4 ounces)
brown rice (4 ounces cooked)
peas or corn (4 ounces)
popcorn (1 ounce cooked)
beans (4 ounces)
corn tortillas (2)
Sample 1 Fats Serving
½ oz butter, margarine, Oil, Mayo, nuts
2 oz sour cream
Last edited by woods; 09-30-2010 at 04:15 PM.
|
