BEST DIET CHOICES FOR 6 SMALL MEALS PER DAY:
—LIST OF LEAN PROTEINS–ADD SOME WITH EACH MEAL:
LEAN RED MEAT, CHICKEN, TURKEY, PORK LOIN, TUNA, WHITE FISH OR SALMON 2-3 X WEEK, NON FAT GREEK YOGURT, NON FAT COTTAGE CHEESE, EGG WHITES, EGG WHITE OR WHEY-BASED PROTEIN POWDER OR PROTEIN BARS WITH ABOUT 250 CAL, 15-20 GRAM PROTEIN AND LESS THAN 5 GRAM SUGAR..
–LIST OF COMPLEX CARBS AT LEAST 3 PER DAY:
NON QUICK OATS, EZEIKIEL BREAD, MULTIGRAIN BREAD, PITA OR TORTILLAS, ENGLISH MUFFIN, BAGEL THINS, HIGH FIBER & LOW SUGAR CEREALS, BROWN RICE, BARLEY AND QUINOA, BEANS.
–BEST SNACKS 2-3 PER DAY:
ALMONDS, WALNUTS, APPLE, BERRIES, DRIED FRUIT OR ALMOND BUTTER IN SMALL QUANTITIES, HUMMUS,(GRAPEFRUIT ONLY IF YOU ARE NOT TAKING PRESCRIPTION DRUGS), BEANS, GREEK YOGURT, RAW MIXED BROCCOLI, CARROTS, SNOW PEAS, CELERY, CAULIFLOWER, NON OR LOW FAT COTTAGE CHEESE, PISTACHIOS, OLIVES, AVOCADO, SALSA WITH PINTO BEAN CHIPS, PROTEIN SHAKE WITH BARLEANS GREENS AND PROTEIN POWDER, BEETS, GREEN BEANS, TUNA OVER SHREDDED CARROTS AND CABBAGE, ALMOND MILK WITH PUMPKIN PIE SPICE WARMED AT NIGHT BEFORE BED. PICK LOW FAT CHEESES IN SMALL QUANTITIES. MINIMIZE GRAPES AND BANANNAS AS THEY ARE HIGH IN SUGAR. NONFAT AND LESS THAN 6 GRAMS SUGAR ARE WHAT YOU ARE LOOKING FOR ON LABELS.
—OILS: SHOULD BE RESTRICTED TO OLIVE AND CANOLA OR COCONUT OIL FOR HIGH HEAT COOKING AND ALL LIMITED TO 1 -2 TABLESPOONS PER DAY.
–FRUITS ARE BETTER THAN FRUIT JUICE.
–VEGETABLES AT LEAST 3 PER DAY:
ARTICHOKES, ASPARAGUS, BEETS, BROCCOLI, BRUSSEL SPROUTA, CABBAGE RED/ GREEN, NAPA AND BOK CHOY, CARROTS, CAULIFLOWER, CELERY, CUCUMBERS, GREENS: COLLARD, KALE, SPINACH AND SWISS CHARD, EGGPLANT, FENNEL GREEN BEANS, MUSHROOMS, ONIONS, PARSNIPS, PEPPERS, TURNIPS, RED AND GREEN PEPPERS, ZUCHINI AND YELLOW SQUASH, TOMATO AND SAUCE, ALL SALAD GREENS. CANNED VEGETABLES ARE OK.
–DRINK 2 CUPS WATER BETWEEN ALL MEALS.
–USE MODERATE SALT.
–USE SPICES AND NON SUGAR FLAVORINGS LIBERALLY.
–SWITCH TO NO SUGAR JAMS AND PRESERVES.
–BEST REFERENCE TO HELP GUIDE YOU: THE STATE OF SLIM–by Hill.