kathy,
Welcome to the forum. Depending upon the Wave and meal, it is going to be different amounts. Remember, everything is based upon the size of the plate you are using. For things like chicken, turkey, beef and fish, you are probably looking at a 3-5 ounce portion.
For exmple if you have 9" plate for lunch, during wave one, you want a little less than half the plate (40%) to be your protein source.
All you need to do is mentally divide the plate into sections..
The portions are different for each wave.
During Waves 1 and 2, breakfast will be served on a 7 inch place. You will fill 75% of the plate with protein (such as scrambled eggs) and 25% with whole grains, such as a slice of whole grain toast. If you like cereal for breakfast, then you are in luck. Start with a 2 cup bowl and fill it halfway with whole grain cereal, then add skim milk.
Lunches and dinners will be served on 9 inch plates. During Wave 1, lunch will consist of 40% protein and 60% Tier 1 vegetables. Dinner includes 30% protein, 20% grains, and 50% Tier 1 vegetables. When you enter Wave 2, lunch and dinner will be more balanced. Each meal will consist of 25% each grains, protein/dairy, fruit, and vegetables. You won't need calculators or special tools to achieve the percentages. Just mentally divide your plate into sections, then fill it up!
|
Sonoma Diet Help
