Below you will see our food list broken up into 4 categories
NOTE: we will have a separate section later on with suggested desserts and Alcohol
I wanted to make this plan as easy as possible, no calorie counting or weighing of foods so what we will do is use our hand to estimate to portion size of each Macro nutrient Protein/Carb/Fat/Vegetable see pics below.
- Protein: 1 portion of Protein = size of your palm(about 22 grams protein)
Vegetable: 1 portion of vegetables = the size of your fist.
Note: we will recommend portion sizes of Vegetables but quite honestly you can eat all the
Vegetables you like ! If you hate veggies you don't have to eat them but try to find one or two you do like that will add lots of fiber to keep you regular and satiated.
Carbs: 1 portion of Carbs = one cupped hand. (about 28 grams)
Note: try to keep fruits to a minimum think of them as dessert and I would prefer you not drink fruit juice ,way to much sugar one glass of OJ might be 4 Oranges, Apple juice is probably even worse better to eat the whole Apple or Orange plus you will feel more satisfied eating the whole fruit and get more fibre which slows down the break down into sugar.
Fats: 1 portion of Fat = the size of your thumb for liquids like Olive oil or Peanut butter.
Note : any type of nut is considered a fat 1 portion of nuts = one handful (about 28 grams )
OK so here is how you will build your meals !
You will get a suggested recipe , but feel free to create your own meal using the Food list and portion size. You just need to see what Macro Nutrients you are prescribed and the portion sizes
for example below for Breakfast you will see we suggest a Breakfast Omelet and the ingrdeints and we also show the Macros and the serving sizes so feel free to switch out the Proteins/DAts and Carbs as you like just stick to the Macros and portion
Note: Some meals you may not have any carbs prescribed and could only be Protein and Carbs but feel free to have a veggies if you want like celery stick or something else form the Veggie list.
Breakfast : 1-2 serving Protein / 1 Serving Fat/ Carbs 0 / Veggies 2-3 servings
Suggested recipe : Breakfast Omelet :
- 2-4 eggs ( Protein)
- 2-3 servings of vegetables spinach and mushrooms (Vegetable)
- 1 piece of cheese about the size of your thumb (Fat)
- Coffee or Tea
Note: so you could either make the suggested meal or just pick any other Protein ( 2-4 servings/Fat -1 serving/Veggie 2-3 servings from the food list.
Example of a typical Lunch:
Lunch: 1-2 Servings of Protein/ 1 Serving Fat/ 1 Serving Carbs/ 2-3 servings Vegeatbles
- 1-2 Beef patties ( Protein)
- 1 Cup of Rice ( Carb )
- Salad ( Vegetable )
- Salad Dressing Olive Oil and vinegar ( Fat)
Simple right but I know not always easy! but by the end of this challenge you will be suprised how natural it will seem.
I think we pay more attention to the fuel we put in our cars then we do our own bodies ...... at least when we get gas we glance down for a second and choose the Octane and how many gallons we want, but when it comes to our own bodies we tend to just throw food down the hatch based with no concern to the Octane or portion size ..........
- Seafood of any kind ( Clams, Shrimp Lobster ect.)
- Beef : of any cut( Ground beef , Steak, Roast ,Ribs Liver ect.)
- Pork of any cut: ( Pork Chops, Bacon, Ribs ect.)
- Lamb : of any cut (chops , Lamb rack ext.)
- Venison : of any cut
- Brussels sprouts
- Fennel Root
- Dandelion greens
- Red pepper
- Yellow pepper
- Green pepper
- Red cabbage
- Green cabbage Napa cabbage
- Cauliflower or Cauliflower Rice
- Acorn Squash
- Artichoke Hearts
- Butternut Squash
- Flax Cereal ( makes a great substitute for Grits for my Southern friends )
- Rice ( try some Cauliflower Rice ! super low in carbs it's on the Vegetable list)
- Sweet Potato
- Avocado and Avocado Oil
- Coconut oil
- Olive oil
- Palm Oil
- Macadamia oil
Note: Most Salad Dressing consider to be an Oil.
- Bay Leaf
- Black pepper
- Celery seed
- Ginger Curry-Red Curry-Green Curry-
- Most of your meals can be prepared in the following manner:
Put some oil in a pan.
Brown some meat in that oil for a minute
If you are using a hearty herb/spice like ginger, add it before the meat, if it’s delicate like basil, add it when the dish is almost done.
Stir it a time or two, cover and set a timer for 5-10 min.
This process is how I cook better than 90% of my meals, and they turn out GREAT !
- What this all boils down to is “boredom” does NOT exist. Laziness might, boredom, absolutely not. There is, in fact a nearly infinite number of meal combinations, just in this matrix. We are not even considering ethnic foods, fusion cooking or different cooking techniques like braising , baking ,broiling , grilling or a Crock Pot