Don't forget as those lbs come rolling off that you adjust your snack calories to fit your weight!
Here is the rule:
If your current weight is…
Up to 200 lbs = change nothing (eat the 100 calorie snack)
200-249 lbs = double your snack size to 200 calories
250-299 lbs = triple your snack size to 300 calories
300+ lbs = quadruple your snack size to 400 calories or another meal
As your weight drops, move to the next calorie selection to continue losing 2 pounds a week.
---------------------------------------
Eat w/in one hour of rising and then eat every three hours after that. Your meals should be around 400 calories and your snacks 100 calories. Drink at least eight 8 ounce glasses of water a day which will help to curb your hunger and flush out your system. Also, stop eating three hours before you go to bed.
VEGETABLES/FRUIT
VEGETABLES
Vegetables that are high in starch are not on this list; they are considered carbs. All servings are 2 cups raw or 1 cup cooked.
Artichoke, medium
Artichoke hearts, boiled cooked
Asparagus
Beets
Bell peppers,
Broccoli
Brussels sprouts
Carrots
Cauliflower
Celeriac
Chard, Swiss
Collard greens
Eggplant
Fennel bulb
Green beans
Kale
Karela (Bitter Melon)
Kohlrabi
Leeks
Mung bean sprouts
Okra
Onions (1 cup raw, 2/3 c. cooked)
Parsnips
Pea pods
Pickles (4 large)
Pimento, sweet (1 cup)
Sauerkraut
Seaweed, raw
Snow peas
Spinach
String beans
Tomatillo, raw (2 medium)
Tomato (2 medium)
Tomato paste (4 tablespoons)
Tomato puree (1 cup)
Tomato sauce (1 cup)
Tomatoes, canned (1 cup)
Turnips
Vegetable juice, low sodium (1 cup)
Vegetable soup, fat-free, low sodium (1 cup)
FRUIT
Try only to eat fruit for breakfast due to the high simple sugar.
Apples, green or red (1 medium)
Apple juice (1/2 cup)
Applesauce, unsweetened (1/2 cup)
Apricots (4 )
Bananas (1/2 medium)
Blackberries (3/4 cup)
Blueberries (3/4 cup)
Boysenberries (3/4 cup)
Cantaloupe (1/3 melon, or 1 cup cubed)
Cherries (12 large)
Clementine
Craisins (2 tablespoons)
Cranberries, unsweetened (1 cup)
Cranberry juice (1/2 cup)
Dates (3)
Figs, dried (1)
Figs, fresh (2)
Fruit cocktail (1/2 cup)
Grapefruit (1/2)
Grapefruit juice (1/2 cup)
Grapes, green or red (12)
Guava (1½ small)
Honeydew (1/8 melon, or 1 cup cubed)
Kiwifruit (1 large)
Mandarin orange (3/4 cup)
Mango (1/2 medium)
Nectarine (1 medium)
Orange (1 medium)
Orange Juice (1/2 cup)
Papaya (1/2 medium or 1 cup)
Peach (1 medium)
Pear, green (1 small)
Persimmon (2)
Pineapple, canned, packed in juice (1/3 cup)
Pineapple juice (1/2 cup)
Plum (2 medium)
Pomegranate, (Chinese Apple) (1/2 medium)
Pricklypear (1 medium)
Prunes (2)
Prune juice (1/3 cup)
Raisins (2 tablespoons)
Rhubarb, sweetened (1/2 cup)
Raspberries (1cup)
Strawberries (1 cup)
Tangerine (2 small)
Watermelon (1 cup cubed)
FATS
Preferred Fats
Almond butter (1 tablespoon) PLUS count as one protein
Almonds, raw (6)
Avocado (1/8 medium)
Canola oil (1 teaspoon)
Cashews (6)
Corn oil (1 teaspoon)
Flax oil (1 teaspoon or 4 capsules)
Oil-based salad dressing (1 tbs)
Olive oil (1 teaspoon)
Olives (10 small or 5 large)
Peanut butter (2 teaspoons) PLUS 1 Protein choice
Peanut oil (1 teaspoon)
Peanuts (10)
Pecans (4 halves)
Pesto sauce (1 tablespoon)
Pine nuts (1 tablespoon)
Pistachio nuts (1 tablespoon)
Pumpkin seeds (1 tablespoon)
Sesame seeds (1 tablespoon)
Soy mayonnaise (1 tablespoon)
Soy nuts (1 tablespoon)
Soy oil (1 teaspoon)
Sunflower seeds (1 tablespoon)
Tahini paste (2 teaspoons)
Walnuts (4 pieces)
Fats to Minimize
Alfredo sauce, (1 tablespoon)
Bacon (1 slice)
Butter, reduced-calorie (1 tablespoon)
Butter, stick (1 teaspoon)
Butter, whipped (2 teaspoons)
Coconut (2 tablespoons)
Cream cheese (1 tablespoon)
Cream cheese, reduced-calorie (2 tablespoons)
Gravy (1/2 cup)
Half-and-half (2 tablespoons)
Mayonnaise (1 teaspoon)
Mayonnaise, reduced-calorie (1 tablespoon)
Shortening (1 teaspoon)
Sour cream, reduced-calorie (3 tablespoons)
Tartar sauce (1 tablespoon)
CARBOHYDRATES
Breads
Bagel (1/2 of a 2-ounce bagel)
Bialy (1/2)
Biscuit, 2½ inch diameter (1) PLUS count as your fat
Bread (1 ounce or 1 slice)
Bread, cocktail rye (3 slices)
Bread, low calorie (2 slices)
Cornbread, 2 inch x 1 inch (2 oz) PLUS count as fat
English muffin (1/2)
Hamburger roll (1/2)
Nan (bread from India)
Pancake, low fat 4 inch diameter (2) THIS IS ONLY FROZEN WAFFLES THAT YOU BUY FROM THE STORE! YOU CAN ONLY HAVE 1 HOMEMADE WAFFLE CAUSE THEY TEND TO BE BIGGER AND FLUFFIER!!
Pita, 6-inch (1/2)
Roll, dinner (1 small)
Taco shell, 6 inch (2) PLUS YOUR FAT CHOICE
Tortilla, corn, 6-inch (1)
Tortilla, flour, 7-inch (1)
Waffle, fat-free (1)
Barley, cooked (1/2 cup)
Basmati rice (1/3 cup, cooked)
Brown rice, cooked (1/3 cup)
Buckwheat (Kasha), cooked (1/2 cup)
Bulgur, cooked (1/2 cup)
Cereal, cold, sweetened (1/2 cup)
Cereal, cold, unsweetened (3/4 cup)
Cereal, hot (1/2 cup, cooked)
Couscous, cooked (1/2 cup)
Granola, low-fat (1/2 cup)
Hominy grits, cooked (1/2 cup)
Jasmine rice, cooked (1/3 cup)
Uncle Sam cereal (1/2 cup)
Wheat germ (3 tablespoons)
Wild rice, cooked (1/3 cup)
White rice, cooked (1/3 cup)
Breadcrumbs, dried (3 tablespoons)
Cornmeal, dry (2½ tablespoons)
Cornstarch (2 tablespoons)
Matzo meal (1/3 cup)
Tapioca, dry (2 tablespoons)
Whole wheat flour, all purpose (2 1/2 tablespoons)
Pasta
spaghetti, linguine, noodles, penne COOKED (1/2 cup)
Starchy Vegetables
Corn (1/2 cup)
Corn on the cob (6-inch ear)
French fries (10) PLUS your fat choice
Green peas (1/2 cup)
Potato, baked (1 small)
Potato, instant (1/3 cup)
Potato, mashed (1/2 cup)
Pumpkin (1/2 cup)
Sweet potato (1/3 cup)
Winter squash, acorn or butternut (3/4 cup)
Yucca root (cassava), boiled (1/2 cup)
Breadsticks, 4 inch long (2)
Chips, baked, tortilla or potato (3/4 ounce or 15-20 chips)
Graham crackers, 2½ inch squares (3)
Matzo (3/4 ounce)
Melba toast (4 slices)
Oyster crackers (24)
Popcorn (3 cups) airpopped, check out the 100 calorie snack pack popcorns too!
Rice cakes, plain (2 cakes)
Saltine crackers (6)
Soda crackers (4)
Whole wheat crackers (2-5)
PROTEIN
Choose any three of the items below. It can be
3, 1 ounce servings of a meat or fish, or you can mix and match with eggs and cheese etc.
MAKE SURE YOU GET ALL YOUR PROTEIN IN. IF YOU DON'T THIS CAN LEAD TO HUNGER AND YOU MAY NOT LOSE!
NOTE: Meat proteins are
based on cooked portions; raw meat will shrink when cooking. a 4 OZ raw meat protion will shrink to 3 oz'scooked
Beans
Black, cooked (1/2 cup)
Blackeye peas, (1/2 cup)
Cannellini beans, (1/2 cup)
Chickpeas, (1/2 cup)
Hummus (1/4 cup) PLUS count as your fat
Kidney, cooked (1/2 cup)
Lentl, cooked (1/2 cup)
Lima , cooked (1/2 cup)
Navy, cooked (1/2 cup)
Pinto, cooked (1/2 cup)
Refried, fat-added (1/3 cup) PLUS count as your fat
Refried, fat-free (1/3 cup)
Split peas, cooked (1/2 cup)
White, cooked (1/2 cup)
Cheese (55 calories or less per ounce) You gotta watch this!
American (1 ounce)
Cheddar (1 ounce)
Colby (1 ounce)
Cottage, low-fat or fat-free (1/4 cup)
Feta (1 ounce)
Fontana (1 ounce)
Goat, part-skim (1 ounce or ¼ cup)
Gouda (1 ounce)
Havarti (1 ounce)
Jarslberg (1 ounce)
Monterey Jack (1 ounce)
Mozzarella, part-skim (1 ounce)
Muenster (1 ounce)
Parmesan, grated (1 tablespoon)
Provolone (1 ounce)
Ricotta, low-fat or fat-free (1/4 cup)
Soy, all varieties (1 ounce)
Swiss (1 ounce)
Buttermilk, low-fat or fat-free (1/4 cup)
Lactose-free milk, low-fat or fat-free (6 ounces)
Milk, 1% or fat-free (6 ounces)
Nonfat dry milk (1/4 cup)
Rice milk, fortified, 1% or fat-free (6 ounces)
Soy milk, fortified, 1% or fat-free (6 ounces)
Yogurt, frozen, low-fat or nonfat (1/2 cup)
Yogurt, low-fat or nonfat, flavored sweetened with sugar subs(6 ounces)
Yogurt, low-fat or nonfat, plain (6 ounces)
Egg, whole (1)
Egg substitute (1/4 cup)
Egg whites (3)
Chicken or turkey, white meat without skin (1 ounce)
Duck, white meat without skin (1 ounce)
Goose, white meat without skin (1 ounce)
Hot dog, turkey or chicken, low fat or fat-free (1)
Fish, canned
Salmon, packed in water (1/4 cup)
Sardines, packed in water (2 medium)
White tuna, packed in water (1/4 cup)
Bluefish (1 ounce)
Cod (1 ounce)
Flounder (1 ounce)
Fried Fish (1 ounce) PLUS count this as a fat due to the oil it was fried in
Grouper (1 ounce)
Haddock (1 ounce)
Halibut (1 ounce)
Mackerel (1 ounce)
Mahi Mahi (1 ounce)
Roughy (1 ounce)
Salmon (1 ounce)
Snapper (1 ounce)
Sole (1 ounce)
Trout (1 ounce)
Tuna (1 ounce)
Clams (2 ounces)
Crab (2 ounces)
Crawfish (2 ounces)
Lobster (2 ounces)
Mussels (2 ounces)
Oysters (6 medium)
Scallops (2 ounces)
Shrimp (2 ounces)
Red Meats
Bacon – lean (1 slice)
Goat (1 ounce)
Ground beef, pork, veal or combination (1 ounce)
Ham, smoked or fresh (1 ounce)
Hot dog, low fat or fat-free (1) Check out the weight of the hotdog too! Some dont' have enough calories so you can have 1 1/2 or even 2
Lamb shank or shoulder (1 ounce)
Pork, chops, cutlets, shoulder or tenderloin (1 ounce)
Pot roast (1 ounce)
Rib roast (1 ounce)
Round steak (1 ounce)
Sirloin steak (1 ounce)
Skirt steak (1 ounce)
Tenderloin (1 ounce)
Veal chop or roast (1 ounce)
Other foods and sauces and condiments
Barbecue sauce (2 tablespoons)
Chili sauce (2 tablespoons )
Chocolate syrup, light (2 tablespoons )
Fruit spread, 100% (1 tablespoon )
Honey (1 tablespoon )
Ketchup (2 tablespoons )
Pancake syrup, low cal (2 tablespoons )
Sugar, brown, light or dark (1 tablespoon )
Sugar, (1 teaspoon)
Sugar, white, powdered (1 tablespoon )
Syrup, maple (1 tablespoon )
Thank you this really helps me understand alot more.
