Meal Preparation Guide

Use the following guide to complete the Protein / Veggie / Fat options in your suggested weight loss plan

Protein

Each option is 1 serving and approximately 15g of protein
Animal Sources
  • Skinless chicken breast (2 oz.)
  • Lean pork (2 oz.)
  • Turkey breast (2 oz.)
  • Lean lamb (2 oz.)
  • Beef, lean cuts (2 oz.)
  • Canadian bacon, lean (2 oz.)
  • Turkey bacon (6 strips)
  • Ham, lean (2 oz.)
  • Beef Jerky (2 oz)
Egg Sources
  • Egg whites (4)
  • Egg Beaters (1/2 cup) Whole egg (2)
Vegetarian Sources
  • Tofu (2 oz.)
  • Protein powder (2/3 oz.)
  • Soy burgers (1 patty)
Fish Sources
  • Cod, Salmon, Catfish, Halibut, etc. (3 oz.)
  • Shrimp (3 oz.)
  • Tuna (2 oz.)
Dairy Sources (Low Fat)
  • Mozzarella cheese (2 oz.)
  • Cottage Cheese (1/2 cup)
  • Greek Yogurt (6 oz)

Vegetables

One cup raw or 1/2 cup cooked is considered one serving and less than 5 grams of carbs
Vegetable Sources
  • Alfalfa sprouts
  • Watercress
  • Bamboo shoots
  • Celery
  • Broccoli
  • Curly Kale
  • Cucumber
  • Spinach
  • Lettuce, romain
  • Fennel
  • Zucchini
  • Lettuce, Iceberg
  • Radish, red
  • Eggplant
  • Pumpkin
  • Cauliflower
  • Leeks
  • Okra
  • Tomato
  • Brussels Sprouts
  • Mushrooms
  • Cabbage red
  • Asparagus
  • Beansprouts
  • Carrots

Fat

Serving Sizes Vary—follow guidelines on product nutri on label—goal is: 1 serving = 100 cal. or 11 g of fat
Fat Sources
  • Almonds (nuts, butter and milk)
  • Avocado
  • Blue cheese
  • Brazil nuts
  • Butter
  • Cheese
  • Chia seeds
  • Coconut
  • Cream cheese
  • Dark chocolate (at least 80%)
  • Fish oil
  • Flax seed
  • Greek yogurt
  • Heavy whipping cream
  • Lard
  • Macadamia nuts
  • Mayonnaise
  • Olives (raw and oil)
  • Pecans
  • Pistachios
  • Sour Cream
  • Sunflower seeds
  • Walnuts

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