In case your coach has not shared this handy reference guide to the Ideal Protein diet, here it is. I believe most coaches suggest two teaspoons of olive oil rather than two tablespoons. This is something for you to discuss.
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www.trantiendiet.com
The Protein Diet Meal Planner
The purpose of this website is to inform you and not to help you go on an unsupervised diet. I would, however, like to discuss the protocols that I recommend, if only so that you won’t confuse them with diets
that use only protein packets.
This is a four-phase weight-loss diet, the fourth and last phase being the stabilization phase.
Protocol
Phase I = Active Weight Loss
Protocol I
Protocol II
Foods Allowed on the Diet
Phase II = 1st Intermediate Phase
1st Intermediate Phase
2nd Intermediate Phase
Phase IV = Maintenance Phase
I. First Step : Your everyday diet
II. Second Step : Managing those slip-ups
Phase I = Protocol I
a) Morning:
- Coffee or tea without sugar and with a drop of partly skimmed milk.
- 1 protein packet (protein packets generally contain between 15 and 20 g of protein).
- OR 1 measure of protein. This option is by far the most economical if you purchase a large container of
protein; however, large containers of protein are not available in all countries. The protein is diluted in
water instead of milk, because milk contains lactose, a sugar.
b) Noon:
- Raw or cooked green vegetables (about 7 oz.). Note: Vegetables to avoid: carrots, artichoke hearts,
green peas, beets, winter squash and, yes, even cherry tomatoes. You may have one or two regular
tomatoes per day, because they are not that sweet.
- 1 packet or 1 measure of protein.
- 2 tablespoons oil for flavor or cooking, and lemon juice or a drizzle of wine vinegar. Do not use balsamic
vinegar.
c) Late-afternoon snack (optional):
- 1 packet or 1 measure of protein.
d) Evening: 1st Option:
- 5 to 7 oz. white fish (see the list; fresh salmon or other fatty fish is allowed once a week).
- OR 5 to 7 oz. seafood (shrimp, scallops, etc...). Note: Raw fish served in Japanese restaurants is
allowed once or twice a week, but hold the rice and coleslaw, which is often prepared with a very sweet
sauce!
2nd Option:
- 5 to 6 oz. poultry or lean meat (see the list). Poultry or meat must be prepared with little to no fat (about 1 to 2 tablespoons of oil). Choose white fish over meat, because it contains much less fat. You may also
have raw or cooked vegetables that are on the list of allowed vegetables. If you need to have a protein packet for an evening snack, it’s often best to skip the late-afternoon snack.
Note: If you have vegetable soup instead of steamed or raw vegetables with your dinner, you’ll tend to eat more vegetables. Although the allowed vegetables contain few carbohydrates, they still contain some
and if you eat 2 to 3 times more veggies in a soup, you might curb the weight-loss process. As a guide, 5 to 7 oz. green vegetables like green beans, zucchini or broccoli, is enough. Of course, you may eat large
amounts of green leafy vegetables like lettuce and spinach.
You may have a third packet or measure of protein for an afternoon or evening snack.
If you want, switch your meals and have your dinner for lunch.
During this phase, you may not have: •Fruit, •Starchy foods, •Bread or Melba toast, •Cheese, or •Alcoholic drinks.
How long does Phase I last?
Phase I usually lasts as long as it takes you to lose 80% of the weight you would like to lose before moving on to the second phase. For example, if you want to drop 20 pounds, you’ll need to stay on the first phase until you’ve lost 16 pounds, or 6 to 7 weeks on average.
Phase I = Protocol II
a) Morning:
- Coffee or tea.
- 1 packet or 1 measure of protein.
b) Noon:
- Raw or cooked green vegetables (see the list of allowed vegetables).
- 2 tablespoons oil for flavor. Canola and walnut oil are best, because they contain omega-3 fatty acids.
Do not use balsamic or sherry vinegar, because they are slightly sweet. Although moderate amounts of other vinegars are allowed, lemon juice is best.
- Vegetable add-ons: some plain tuna (about 3 oz.), a hard-boiled egg, 2.5 oz. lean ham or turkey (about two slices), 2.5 oz. crayfish or shrimp or 3 oz. white fish (see list).
If you experience hunger after lunch during the first days of the diet, add 1 packet or 1 measure of protein.
c) Late-afternoon snack:
- 1 packet or 1 measure of protein (optional).
d) Evening: 1st Option:
- 5 to 7 oz. lean fish or seafood. 2nd Option:
- 5 to 6 oz. chicken fillet, turkey, veal cutlet, or 5 oz. beef (only lean cuts – see the list).
- 7 oz. raw or cooked green vegetables.
e) 2nd Snack: You may feel a little hungry in the evening and want to snack on something sweet. I suggest that you have a protein packet for a snack (optional).
If you want, switch your meals and have your dinner for lunch to suit your lifestyle.
Remember to take your multivitamins and mineral salts (sodium, magnesium, potassium, calcium), and to drink plenty of water – about 2 quarts a day.
You’ll need to use the salt shaker more liberally, because as you lose weight you also lose water and mineral salts and that can cause your blood pressure to drop.
The second protocol is similar to the first, except that it is slightly less restrictive at lunch.
If you have some animal protein for lunch instead of a protein packet, you’ll still lose weight and you’ll find the diet a little easier. I prefer protein packets for snacks at two crucial times of the day: late afternoon and/or evening.
The aim is not to follow the strictest diet possible, but rather to go on an effective diet that you’ll be able to stick with as long as possible under the best conditions.
Remember, a diet slip-up involving carbs (fast or slow), can stop weight loss for two to three days!!
Foods Allowed on the Diet
Lean Cuts of Meat
Lean cuts of meat include:
Beef: tenderloin, rib eye, back steak, flank steak, rump-steak, roast beef, tournedos steak, extra lean
ground beef, neck, shoulder of beef, shank.
Veal: cutlet, tenderloin, shank, inside round steak, breast, shoulder, rib.
Pork: tenderloin, filet mignon, cooked ham.
Lean Poultry (skinless): chicken, guinea fowl, turkey, poult.
Lean Variety Meats: heart, liver, sweetbreads, kidney, tripe, tongue.
And horse meat, rabbit, ostrich.
Lean Fish
Lean fish include:
Fish: catfish, pike, cod, plaice, hake, conger, bream, haddock, smelt, halibut, gudgeon, ling, pollock, dab,
burbot, sea bass, whiting, red hake, Atlantic cod, perch, skate, rockfish, shark, gurnard, dogfish, John Dory, walleye, sole, cunner, tuna (except red tuna), trout, turbot.
Seafood: oysters, hard-shell clams, soft-shell clams, surf clams, crab,lobster tail, Mediterranean prawns, scampi, lobster, mussels, cockle, squid, cuttlefish, periwinkle, whelk, scallops, shrimp…
Vegetables
Lettuce, radishes, green beans, white and red cabbage, cauliflower, broccoli, tomatoes, leek, endive, spinach, Swiss chard, zucchini, green pepper, eggplant, fennel, cardoon, celeriac, mushrooms, asparagus, sorrel, cucumber.
Phase II = 1st Intermediate Phase
The second phase lasts between one and two weeks.
a) Morning:
- Coffee or tea.
- 1 packet or 1 measure of protein.
b) Noon:
- Raw or cooked green vegetables.
- 5 oz. lean meat or poultry.
- OR 5 to 6 oz. lean fish. You may have fattier meat or fish 3 to 4 times a week.
- 2 tablespoons oil for flavor.
c) Late-afternoon snack:
- 1 packet or 1 measure of protein.
d) Evening:
Dinner is exactly the same as lunch: 5 oz. lean meat or poultry with green vegetables.
You may have 1 to 2 dairy products per day, such as plain yogurt or 2% cottage cheese.
Comments: The second phase closely resembles the first phase, as your diet still excludes
carbohydrates and ketosis continues.
I now tend to shorten this phase to less than one week so that the first phase can be extended as long as
possible and protein packets are used for a late-afternoon or evening snack.
Phase III = 2nd Intermediate Phase
Carbohydrates are reintroduced to your diet during this phase.
a) Morning:
- Coffee or tea.
- 2 oz. whole-wheat or whole-grain bread, lightly buttered (or use light butter).
- OR 1.5 oz. unsweetened cereal, like unsweetened rolled oats or muesli.
- One dairy product: partly skimmed milk, plain yogurt or cottage cheese.
- A fruit or freshly squeezed fruit juice (fruit is optional at this point).
b) Noon:
- Raw vegetables. All vegetables, including artichokes, carrots, etc., are now allowed.
- 5 oz. lean meat or poultry.
- OR 5 oz. fish (all fish are allowed).
- 1 tablespoon oil for flavor or cooking.
- 7 oz. green vegetables.
- Optional: yogurt.
c) Late-afternoon snack:
- A fruit, if you did not have a fruit for breakfast, or 1 protein packet.
d) Evening:
I. First Step: Your Everyday Diet
Maintenance is a two-step process.
a) Morning:
- Coffee or tea.-
2 to 2.5 oz. whole-wheat or whole-grain bread, lightly buttered or a small amount of sugar-free jam.
- OR 1.5 oz. unsweetened cereal, like unsweetened rolled oats or muesli.
- A fruit and a dairy product.
- Optional: an egg or a slice of ham or 1 to 1.5 oz. cheese (preferably hard cheese).
b) Noon:
- Raw vegetables.
- 6 to 7 oz. meat or fish. All meats and fish are now allowed, but be sure to go for lean meats and avoid
sauces.
- As many vegetables as you like. This meal contains little to no carbs (starchy foods or bread). You’ll
have your carbs for dinner…
- 1 tablespoon oil or more, because you can’t always control what you eat at a restaurant.
- One serving of yogurt or a piece of cheese (about 1.5 oz.).
c) Late-afternoon snack:
- A fruit or, better yet, a protein packet or bar. There’s no harm in having a snack.
d) Evening:
- As many vegetables as you want: in a soup, raw or steamed. Soups are best in the evening.
- A plate of slow-carb foods: 0.5 to 1 oz. rice, pasta, lentils, semolina, dried beans, quinoa, potatoes, etc.
- Go easy on the fat when preparing dinner (see below). Use no more than 1 tablespoon of oil.
- Optional: some lean animal protein, because you don’t really need to have meat twice a day. At the very
most, you may have 3.5 oz. white fish or 3 oz. lean ham or deli chicken, a can of plain tuna or seafood.
- For dessert: 1 serving of yogurt, 1 fruit or 1 serving of stewed fruit. Some recommend that you have fruit
as a snack. You may have a fruit if you want, but you don’t have to. Comment: You can switch lunch and
dinner and have your carbs for lunch and proteins for dinner. As a rule, avoid having fat with your dinner.
It’s bad for digestion and sleep, and it promotes acid reflux at night.
Stabilization Phase Principles or Rules
1. Food separation, or bad and good food combinations, is essential during the maintenance phase. I
recommend that you separate carbs and fats like a teacher separates two troublesome students.
Carbohydrates tend to cause weight gain and so does fat, which is why they are separated. Here’s the
basic rule: a meal that is rich in starchy foods should contain little to no fat and vice versa. Note: You do
not need to separate carbs and proteins if the proteins contain no fat, as is the case with white fish, for
example. A meal consisting of a starchy food (rice, potato) and white fish will not make you gain weight.
2. Should do you eat slow carbs for lunch or dinner? Contrary to popular belief, you should eat slow
carbs for dinner, but that’s not carved in stone. When you lunch at a restaurant or cafeteria, you might
have a hard time finding starchy foods (rice, pasta or potatoes) prepared without fat, and meat and fish
are often served with a sauce. If that’s the case, it’s best to go with a meal consisting of animal proteins
and raw or cooked veggies that’s prepared with a small amount of fat or sauce. You’ll have to forgo
starchy foods and bread, though. For dinner, have slow carbs with as many vegetables as you want. It’s
much easier to control fat intake when you dine in. For example, you can prepare spaghetti with some
fresh tomato, garlic, basil and a touch of olive oil. Have as many veggies as you like. You may have
some lean protein, like 3.5 oz. white fish, 3 oz. lean ham, or even some extra lean ground beef. However,
there’s no need to have meat twice a day.
It’s wrong to think that if you have slow carbs for lunch, you’ll be able to burn them throughout the
afternoon and that if you have slow carbs for dinner, your body might store them. It’s not that simple. Your
body doesn’t use up your lunch during the afternoon. It must digest your lunch, convert it and assimilate it
before it can use it for energy. Active people and athletes have pasta for dinner, but they don’t go out and
run at night. Similarly, the Tour de France has never been held at night!
At night, your body goes through a long period of fasting, rests and recharges its batteries for the next
day (just like a cell phone). You’d be making a serious mistake if you eliminated or reduced your evening
dinner. Finally, slow carbs are filling and easy to digest.
II. Second Step: Managing those slip-ups
There are minor, inconsequential slip-ups for which you don’t need to make up and major slip-ups for
which you will have to make up the next day.
1. Minor Diet Slip-ups:
These usually occur when you’re not eating at home, because it’s hard to avoid fats; however, you can
easily avoid carbs, or starchy foods and desserts. Have a first course and a main dish and even a small
glass of wine if you like. There will be no consequences, as long as these meals don’t become a habit.
Go back to your regular diet the next day.
2. Major Diet Slip-ups:
A major diet slip-up is a big meal with all the fixings. After all, you’re entitled to it, aren’t you? You can
make up for a major diet slip-up the next day by avoiding all fast and slow carbs for that ONE DAY ONLY.
All you have to do is you go back on the first phase of the diet for one day. Why is that? Because when
you eliminate all carbohydrates the day after a big meal, you reduce the amount of insulin secreted and
block fat storage. You might still gain up to two pounds the day after you, but don’t panic. You didn’t gain
two pounds of fat. Your body is unable to lose two pounds of fat in a day and it can’t gain two pounds of
fat in a day either. If two pounds of fat equal 9,000 calories and a woman eats an average of 2,000
calories per day, how could your body possibly store the equivalent of four to five days of meals after just
one meal? What do those two pounds of fat represent then? They represent the weight of the big meal
plus the water or fluid you had with it and that had not been eliminated by the time you stepped on the
weigh scale the next day.
