Your Regular Meals
Your whole-food regular meals should consist of lean protein (meat or vegetarian) plus salad and/or vegetables.
You can enjoy whole-food regular meals any time during the day; however, most people find it best to eat them for lunch and dinner. You can prepare them yourself, grab them on the go, or enjoy them in a restaurant, as long as you follow the following general guidelines in terms of content:
Protein: Choose any of the following and prepare it grilled, baked, or poached (not fried):
- 5-7 ounces of cooked, lean meat, such as chicken, turkey, fish, beef, pork, lamb or shellfish.
- Meatless options include eggs and garden burgers. You don't have to be a vegetarian to enjoy meatless meals.
Complex Carbohydrates: Select any three servings from the vegetable list below:
- Celery (1/2 cup)
- Cucumber (1/2 cup)
- Lettuce, butter (1 cup)
- Lettuce, iceberg (1 cup)
- Mushroom, white (1/2 cup)
- Mushroom, portabello (1/2 cup)
- Radishes (1/2 cup)
- Romaine lettuce (1 cup)
- Spinach, fresh/raw (1 cup)
- Spring mix (1 cup)
- Alfalfa sprouts (1/2 cup)
- Asparagus (1/2 cup)
- Cabbage (1/2 cup)
- Cauliflower (1/2 cup)
- Spinach, cooked (1/2 cup)
- Broccoli (1/2 cup)
- Cabbage, red (1/2 cup)
- Green or wax beans (1/2 cup)
- Peppers: green, red, yellow (1/2 cup)
- Tomato, red ripe (1/2 cup)
