PROTEIN 4 oz. meat/poultry/fish 2 eggs 2 oz. hard cheese 4 oz. cottage cheese (plain) 8 oz. yogurt (plain, no added sugar) 2 oz. nuts/seeds/nut butters (no sugar) 6 oz. beans (legumes) 4 oz. hummus 2 veggie burgers 1/2 pkg. tofu
GRAIN 4 oz. cooked rice, potato, quinoa (or any cooked whole grain) 4 oz. corn or peas 4 oz. winter squashes 2 oz. oatmeal or oat bran (weighed dry, before preparing with water) 3 rice cakes
FRUIT 1 piece of fruit (apple, orange, banana, peach, etc.) 6 oz. loose or diced fruit (berries, grapes, cantaloupe, watermelon, fruit salad, etc.) 2 oz. dried fruit (raisins, dates, apricots, etc.)
VEGETABLES 16 oz. cooked or raw or a combination of both including summers squashes including avocado and olives, used sparingly
FAT 1 Tablespoon oil (olive oil, canola oil, safflower oil, vegetable oil, coconut oil, etc.) (any oil) 1 Tablespoon butter or margarine (no sugar in ingredients)
CONDIMENTS (with meals) free to use mustard, vinegar, spices, lemon/lime, cinnamon, pam spray, herbs, soy sauce, fat free broth or stock (unless you find yourself abusing any of these foods)
AVOID flour alcohol sugar, artificial sweeteners, all sweeteners
see this article for all ingredients that are sugar: Secret Sugars: The 56 Different Names for Sugar
Read More
By: Lulu’s Way Title: WEEKLY SUPPORT ZOOM MEETINGS - LOSE WEIGHT, GET HEALTHY, FEEL BETTER, GET MOTIVATED, STAY INSPIRED Sourced From: www.youtube.com/watch?v=40C7B0HHhjY
