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Phase III & Forever Fit Diet Plan

40-50 grams complex carbohydrates per day (subtract total grams of fiber from total grams of CHOS = Total grams of CHOS

45-60 grams (3 2-3 oz servings) Proteins/day – women

60-70 grams (4 2-3oz servings) Proteins/day – men

Fruits: 3 servings/day

Fruit servings: 4 apricots, 1 cup unsweetened apple sauce, 1 cup berries, ½ cup cherries, ¼ figs, 1 grapefruit, 1 kiwi, 1 orange, 1 peach, 1 pear, 1 plum, 1 apple, ½ papaya – avoid: melons, dates, raisins, grapes

Vegetables: 6 cups of low glycemic index vegetables/day – avoid: beans and legumes, beets, chicory root, corn, peas, yams, potatoes, pearl onions, and tomato puree.

Meats/Proteins: All whole natural meats, eggs, and fish are acceptable. Avoid: processed meats, hotdogs, breaded meats and meats with added sugar. ( ½ cup cottage cheese, 2 eggs, ½ plain yogurt = ~ 2 oz serving of meat)

Fats: 3-4 Tbsp fats/oils per day ( ~2 tsp/meal)  ¼ cup nuts and seeds per day (avoid peanuts and cashews), ½ cup olives, 1-2 Tbsp salad dressing with no added sugar

Sugars: Stevia ONLY. Avoid: processed sugars, agave nectar, honey, pure maple syrup

Grains: Avoid all grains (breads, rice, oats, pasta, torillas, chips)

Dairy: 2 slices hard cheese (swiss, parmesan, cheddar, or ¼ cup shredded cheese, ½ cottage cheese, ½ cup plain yogurt, 2 Tbsp heavy cream, 1 Tbsp butter. Avoid: all other dairy.

TWO DAY SAMPLE MENU:

Day One:

Day Two:

Breakfast: 2 eggs with mushrooms, onions and peppers.
Drinks: 6 oz. water/ coffee/ tea

Breakfast: ½ cup Greek Yogurt with 1 cup mixed berries
Drinks: 6 oz. water/ coffee/ tea

Snack: 1 apple with ¼ cup almond butter

Snack: 2 cups cut up cucumbers and tomatoes marinade in red wine, balsamic or apple cider vinegar with spice mix.

Lunch: 3 Cups lettuce with sunflower seeds, tomatoes, cucumbers, and 2 hard boiled eggs with 3 Tbs. dressing

Lunch: 3 oz. chicken breast and 1 cup of non starchy vegetables.

Snack: ¼ Cup mixed almonds and 1 cup berries (or other fruit i.e. Grapefruit, apricots, cherries)

Snack:  1 cup celery and carrots with ¼ cup almond butter

Dinner: 3oz. protein with 3 cups of non starchy vegetables

Dinner: 3oz. protein with mixed lettuce, vegetables and 3 Tbs. dressing

Dessert: ½ sliced apple sprinkled with cinnamon bake for 10 minutes on low heat

Dessert: 1 cup strawberries

Proteins: Each of below portions represents approximately 15 grams of protein

Dairy: Low Fat Cottage Cheese
            Low Fat Yogurt

½ Cup
½ Cup

Eggs:

2 Large

Egg Whites:

4 Large

Lean Meat (organic, free range are best):

2 Ounces

Whey Proteins:

1 Scoop (20 grams)

Fish: Salmon, Mackerel, Trout
Tuna

3 Ounces
2 Ounces

Oils/Fats: Each of below portions represents approximately 6 grams of lipid

Flax, Pumpkin, Walnut Oils (not to be cooked):

2 tsp

Olive, Grape seed, Coconut, Butter (for cooking):

2 tsp

Seeds (Flax, Pumpkin (omega 3 rich) Sesame, Sunflower (omega 6 rich)

1 Tbsp

Nuts: Walnuts, Hazelnuts (omega 3 rich), Almonds

1 Tbsp

Avocado

1 Tbsp

Butter

2 tsp

FREE FOODS   

# is carbohydrates in a 3.5 ounce portion
Alfalfa seeds, sprouted 1.28
Arugula 2.05
Asparagus, cooked 2.63
Bamboo shoots, cooked .92
Beans, green, cooked 4.69
Beans, snap, green, cooked 4.68
Beet greens, cooked 2.56
Broccoli, cooked 2.16
Cabbage, cooked 2.16
Cauliflower, cooked 1.41
Celeriac (celery root), cooked 4.7
Celery 1.95
Chard, swiss, cooked 2.04
Collards, cooked 2.1
Cucumber 1.8
Dandelion greens, cooked 3.5
Eggplant, cooked 4.14
Endive .25
Fennel, bulb 4.19
Hearts of palm, canned 2.22
Jicama 3.92
Kale, cooked 3.63
Lettuce, iceberg .69
Lettuce, butterhead 1.32
Lettuce, cos or romaine .67
Mustard greens, cooked .1
Mushrooms 2.94-3.57 (except shitake)
Olives, canned ripe 3.06
Okra, cooked 4.71
Parsley 3.03
Peppers, serano 3.00
Peppers, jalapeno 3.11
Peppers, sweet green 4.63
Peppers, sweet red 4.43
Pumpkin, cooked 3.80
Radicchio 3.58
Radishes 1.99
Rhubarb 2.74


Sauerkraut 1.78
Scallions (green onions) 4.74
Spinach, cooked 1.35
Squash, summer, cooked 2.91
Squash, zucchini, cooked 2.53
Tomatillos 3.93
Turnips, cooked 2.9
Turnip greens, cooked .86
Watercress .79

FRUIT:
Avocados 2.39
Chayote (christophene) 2.20
Raspberries 4.77
Strawberries 4.72
Blueberries
Blackberries

NUTS:
Macademia Nuts 4.83
Pecans 4.26
Walnuts
Almonds

MEAT AND FISH:
All meat and fin fish 0.00
Caviar 4.00
Crab .95
Lobster 1.28
Shrimp 0.00

EGGS AND DAIRY:
Butter .06
Cottage cheese, Dry Curd Only 3.63
Eggs 1.22
Yogurt, plain, whole milk 4.66

BEVERAGES:
Coffee or Tea (without cream or sugar) 0.00

*Based on the works of Dr. Mendosa’s Glycemic Index

Printable Daily Weight Log for All Phases of the Diet Protocol
Printable Weight Loss Graph
Printable Phase III Forever Fit Plan



"Let thy food be thy medicine and let thy medicine be thy food."
— Hippocrates