I have lost my L.A. Express booklet, Can someone who has their please tell me:

What cereals are allowed as starches?

and what fish are allowed for proteins?

Thanks so much! I dont WI again until tomorrow, and I really need to go grocery shopping tonight!!!

Hi Kimberly,
Cereals - corn flakes unsweetened or fiber one , 3/4 cup
Oatmeal, plain cooked 1/2 cup; shredded wheat 1/2 cup

Fish- all 4 oz
catfish, flounder, haddock, halibut, mahi mahi; orange roughy, pollock, red snapper, sea bass, tuna (canned or pouch, water packed), crab, lobster, scallops or shrimp.

Lynn
week 48
LAWL franchise center
total lost 60 lbs.
Current weight 140
Original goal of 50 lbs lost – achieved
New goal to lose total of 65 lbs

Thanks a bundle Lynn! I appreciate the information!

HI! I posted this guide on another thread:

The Exchanges:

BLUE
2.5 Protein
3 Veggies
3 Fruits
3 Starches
1 Dairy
1 Fat
2 LA Lites

GREEN
2 Protein
2 Veggies
2 Fruits
2 Starches
1 Dairy
1 Fat
2 LA Lites

GOLD
2 Protein
3 Veggies
3 Fruits
2 Starches
1 Dairy
1 Fat
2 LA Lites

RED
2.5 Protein
4 Veggies
3 Fruits
3 Starches
1 Dairy
1 Fat
2 LA Lites

*** RED is the starting plan given to those who are not doing the lites, the protein portions are 2 to 3 oz bigger ***


Protein Description for the BLUE, GOLD, GREEN plans

4oz= Beef (arm roast, chuck roast, rump roast, club steak, flank steak, round steak, sirloin steak, t-bone steak, fillet mignon, ground lean sirloin)
4oz= Fish (bluefin tuna, carp, no-shell clams, crab, herring, mackerel, roe, catfish, coalfish, salmon, scallops, shark, roe, swordfish, yellowtail)

5oz= Fish (blue fish, calamari, cod, crayfish, flounder, (mere), haddock, halibut, king mackerel, lake perch, lobster, low-sodium lox, mahi mahi, no-shell mussels, orange roughy, no-shell oysters, pike, pollock, red snapper, scrod, stripped bass, shrimp, snapper, sole, tilapia, trout, fresh tuna, walleye, whitefish)

canned in water, drained tuna=6oz
water packaged, in pouch tuna=3oz

Chicken: breast=6oz/thigh=5oz
Duck=3oz
Lamb: loin, chop=4oz
Liver: beef, calf, chicken=4oz
Pork: loin, tender loin=4oz/legs, ribs=3oz
Roastbeef, luncheon meat, lowfat=6 slices
Turkey: breast, ground white-meat=5oz/cold-cuts, thin, luncheon, lowfat=6 slices
Veal: chop, cutlet, rump=5oz
Egg: whole eggs=2/egg whites=4/egg substitute=1/2cup

Vegetarian/alternative* Proteins:
cottage cheese(1%)=1/2cup (4oz)
part-skim ricotta cheese=4oz
bagged beans, cooked=1cup ^
beans&peas, cooked=1cup ^
lentils, cooked=1cup ^
miso=3oz
seiten=3oz
boiled soybeans=1cup
soy cheese=2oz ^
soy milk plain or low-fat, fortified=1cup (8oz) ^
soy yogurt=1cup ^
tempeh=2/3cup
textured vegetable protein=2oz
tofu, firm, raw=1/2cup
vegetarian burger, hotdog=1
unsalted nuts=3 tbsp ^
unsalted seeds=3 tbsp ^
reduced-fat peanut butter=2 tbsp ^
reduced-fat cheese=2oz ^

^ = I suppose (but I'm not sure) if this only counts for those on strict vegetarian diet, I will ask my counselor tomorrow


Protein Description for the RED plan

6oz= Beef (arm roast, chuck roast, rump roast, club steak, flank steak, round steak, sirloin steak, t-bone steak, fillet mignon, ground lean sirloin)

6oz= Fish (bluefin tuna, carp, no-shell clams, crab, herring, mackerel, roe, catfish, coalfish, salmon, scallops, shark, roe, swordfish, yellowtail)

7oz= Fish (blue fish, calamari, cod, crayfish, flounder, (mere), haddock, halibut, king mackerel, lake perch, lobster, low-sodium lox, mahi mahi, no-shell mussels, orange roughy, no-shell oysters, pike, pollock, red snapper, scrod, stripped bass, shrimp, snapper, sole, tilapia, trout, fresh tuna, walleye, whitefish)

canned in water, drained tuna=6oz
water packaged, in pouch tuna=7oz

Chicken: breast=8oz/thigh=7oz
Duck=5oz
Lamb: loin, chop=6oz
Liver: beef, calf, chicken=6oz
Pork: loin, tender loin=6oz/legs, ribs=5oz
Roastbeef, luncheon meat, lowfat=8 slices
Turkey: breast, ground white-meat=7oz/cold-cuts, thin, luncheon, lowfat=8 slices
Veal: chop, cutlet, rump=7oz
Egg: whole eggs=3/egg whites=4/egg substitute=3/4cup

Vegetarian/alternative* Proteins:
cottage cheese(1%)=3/4cup (6oz)
part-skim ricotta cheese=6oz
bagged beans, cooked=2cup ^
beans&peas, cooked=2cup ^
lentils, cooked=2cup ^
miso=5oz
seiten=5oz
boiled soybeans=2cup
soy cheese=4oz ^
soy milk plain or low-fat, fortified=2cup (16oz) ^
soy yogurt=2cup ^
tempeh=1.25cup
textured vegetable protein=4oz
tofu, firm, raw=1cup
vegetarian burger, hotdog=2
unsalted nuts=5 tbsp ^
unsalted seeds=5 tbsp ^
reduced-fat peanut butter=3 tbsp ^
reduced-fat cheese=4oz ^

^ = I suppose (but I'm not sure) if this only counts for those on strict vegetarian diet, I will ask my counselor tomorrow

Veggies, Fruits, Starches, Fat & Dairy are the SAME ON ALL 4 PLANS (RED, GOLD, BLUE, GREEN)

Veggies Description
asparagus/bean sprouts/bok choy/broccoli/brussels sprouts/green cabbage/cauliflower/chard/collard greens/eggplant/endive/kale/mushrooms/mustard greens/okra/onions(any)/pepper(any)/radishes/rhubarb/snow peas/sugar snap peas/spinach/squash/string beans/turnip greens/zucchini=1/2cup cooked, 1cup raw

small tomato=1
low-sodium regular V8 juice=1/2cup(4oz)
bagged green salad=1cup
small green onions=5
lettuce=1cup
brussel sprouts=4
baby carrots=6
medium carrots=1/2
celery=1 rib
medium cucumber=1/4
fresh, boiled artichokes=1/2cup


Fruits Description
juice(any flavor, not from concentrate, 100% juice)=4oz|small apple=1|unsweetened apple sauce=1/2cup|medium apricot=4|small banana=1/2|blackberries=3/4cup|blueberries=3/4cup|canned fruit, in lite syrup=4oz(1/2cup)|large canteloupe=1cup|medium cherries=9|medium clementine=1|cranberries=1cup|medium figs=2|medium grapefruit=1/2|grapes(any)=15|honeydew=1/2cup|medium kiwi=1|small lemon=1|medium lime=1|mango=1/2|medium nectarine=1|small orange=1|papaya=3/4cup|small peach=1|medium pear=1/2|fresh pinnaple=3/4cup|medium plum=1|medium prunes=3|raisins=2tbsp|raspberries=1cup|medium star fruit=1|small strawberries=12|*(of the book, as per COD) medium strawberries=6|small tangerine=1|watermelon=1cup


Starches Description
small lenders bagel=1/2|other bagel=2oz or 1/2|small baked potato=1/2|cooked barley=1/3cup|unprocessed bran=1/3cup|whole-wheat breadstick=2|regular breadstick=1|cooked bulgur=1/3cup|cooked plain couscous=1/3cup|english muffin=1/2|low-fat graham cracker=1 sheet|matzo=1 board|plain melba round toast=6|plain melba square toast=3|cooked frozen peas=1/2cup|whole wheat 4" pita=1|any flavor rice cake=1|small sweet potato=1/2|cooked winter squash=1/2cup|Rice=1/3cup|Light whole-Wheat Bread (35-40cal per slice)=2slices|regular light bread=1 slice|Cereal(any as long as it doesn't have salt or sugar in the first 5 ingredients)=3/4cup|Cream of Wheat made with water=1/2cup|Fat&Sugar-free Ice-cream=1/2cup|pasta=1/3cup|pumpkin=1/2cup|6"tortilla=1/2(3")|cooked corn=1/2cup|hummus=1/3cup|oatmeal=1/2cup|bagel=1/2|baked potato=1/2
(crackers: akmak=1/2|kashi tlc=5|kavli crispy thin=2|kavli hearty rye=1|reduced-fat ritz=3|fat-free saltines=4|reduced-fat triscuit=3|wasa=1|reduced-fat wheat thins=6)

* For those latinas or with latin relatives: mofongo, mangu and any other plantain made meal is a BIG NO-NO but if you have to have it it's 1/4cup and it count as a starch, not as veggies (I learned that the hard way lol)


Fat Description (Don't cook with it, added it to foods instead) [cook with condiments]
unsalted almonds=7|medium avocado=1/8|butter=1tsp|regular cream cheese=1tbsp|ground flaxseeds=1tbsp|margarine=1tsp|diest margarine=1tbsp|low-fat or light mayonnaise=1tbsp|unsalted nuts(peanuts/pistachios)=10|oil(canola/flaxseed/grapeseed/safflower/soybean/sunflower/olive)=1tsp|black olives=9|green olives=10|unsalted seeds=1tbsp|tofu cream cheese=1tbsp|tofu mayonnaise=2tsp


Dairy Description
Cheese (part-skim/light/reduced fat/low sodium)=2oz [about a slice, depending on label]
Milk (lactaid/fat-free/skim/soy/plain/nonfat/low-fat/fortified)=8oz
Yogurt (light/artificially sweetened, any flavor-nonfat/plain-nonfat)=8oz


** For those who like the Slender flavor of airforce nutrisodas (google it, they are sort-off "energy drinks") - they count as a condiment but you can only have 1 a day **

** For those looking for a veggie substitute you can use V8 FUSSION (it HAS to be fussion not the splash) 8oz of V8 fussion count as 2 veggies and 1 fruit, you can alternatively use 4oz of v8 fussion and count them as 1 veggies 1/2 fruit; your choice **

** Nutrition Guide for Frozen Meals (only found on spanish plans) **
Calories = 300 or less calories
Fat = no more than 10grams
Protein = At least 14grams
Sodium = no more than 1000 milligrams

Sarah, thanks for the feedback but I am on the Numbered Plans. And I am positive a lot of those exchanges are not what I am supposed to use! Thanks anyway!

Can someone tell me what color plan comes after blue? I'm on blue and according to the COD scale 3 lbs (150.2#) from the next plan (147#) but on my home scale (146#) I'm already a lb lower than they want me to be. I've asked them to give me the next plan but they won't until I am on their scale. I weigh in on my way home from work after drinking 6 glasses of water, eating most of my exchanges and fully dressed with bulky sweaters, etc. I've been following this plan (most perfect) for 8 weeks and have only lost 10.5 lbs.