ANY extra info given out
HEY!! So, I went in yesterday and I was changed to the new Plan #3 (express version) since I'm losing so slowly. I bought the plate and I will be using it tommorrow...I'll tell ya how it is. Here is what the plan that I was changed to looks like:
[b]3 - Proteins:[/b] 4 oz Fish (Catfish, flounder, haddock, halibut, mahi mahi, orange roughy, pollock, red snapper, sea bass, tuna: canned or pouched water packed). 4oz Poultry (Chicken breast: canned, chicken or turkey breast: no skin, Chicken or turkey breast: white meat lean ground, turkey luncheon meat: low fat low sodium sliced). 4oz Shellfish (crab, lobster, scallops, shrimp) & Veal (lean chop, roast)
[b]Vegetarian Proteins:[/b] 3/4 cup Beans/Legumes (beans: cooked, peas: cooked, lentils: cooked), Cheese (3oz cheeses w/ 3 grams fat or less per oz & 1 cup cottage cheese: 1% skim), Eggs (2 large whole) Egg substitute (1 cup fat free), 8 Egg whites, Soy products (soy cheese 2oz, soy milk plain or low fat fortified 1 & 1/2cups, soy yogurt 1 cup, tempeh 3 oz, textured veggie protein 1/2 cup, tofu soft raw 1 cup, tofu firm raw 1/2 cup), Nuts/Seeds (nuts any variety unsalted 1 oz, nut butters reduced fat or all natural peanut, almond, soy 2 Tbsp) Vegetarian meats (1 burger 3 oz patty)
[b]4 - Veggies:[/b] Fresh or frozen 1 cup raw or 1/2 cup cooked (bean sprouts, broccoli, cabbage, cauliflower, celery, collard greens, cucumber, eggplant, mushrooms, onions any type, peppers any type, squash/zucchini yellow or spaghetti, string beans any variety, tomato, zucchini). Asparagus (6 spears or 1/2 cup cooked), brussel sprouts (4 or 1/2 cup cooked), carrots (6 baby or 1/2 cup raw or cooked), lettuce any variety (3 cups raw), spinach (2 cups raw or 1/2 cup cooked), tomato cherry (6).
[b]3 - Fruits:[/b] Fresh or Frozen, 1 apple small (4oz), 1 banana small (4oz), blackberries (3/4 cup), Blueberries (3/4 cup), cantaloupe cubed (1 cup), cherries (12 or 3 oz), clementine medium (2), grapefruit large (1/2), grapes all types small (17), 1 nectarine small (5oz), 1 orange small (6 & 1/2oz), 1 peach medium, 1 pear small (4oz), pineapple fresh (3/4oz), 2 plums small, raspberries (1cup), 12 strawberries medium (1 & 1/4cups), 2 tangerine small (8oz), watermelon (1 & 1/4 cups).
[b]4 - Starches:[/b] Breads whole grains (small bagel 1oz, bread 1slice, light bread 2slices, 4 crisp breadsticks 4inch x 1/2 inch, 1 english muffin light, 1/2 hot dog/hamburger bun, 1 pita 4 inch, 1 waffle reduced fat 4inches across), Cereals (Corn Flakes unsweetened 3/4cup, Fiber One 3/4cup, oatmeal plain cooked 1/2cup, shredded wheat 1/2cup), Crackers (graham low fat 1sheet, Matzo 1, Melba Toast round plain 6, Triscuit low fat 5, Wheat Thins, reduced fat or multigrain 10), Snacks (popcorn airpopped or 94% fat free 3cups, rice cakes mini any variety 6).
[b]2 - Dairy:[/b] 2oz Cheese (3grams of fat or less per oz), Milk (Lactaid fatfree 8oz, Skim Skim plus 8oz, Soy plain non fat or low fat fortified with calcium and vit D 8oz), Yogurt (light arificially sweetened any flavor 8oz, plain nonfat 8oz).
[b]2 - Fats:[/b] Oils 1 tsp (canola, olive, peanut, sunflower), Spreads/Dressings (avacado/guacamole 2 Tbsp, margarine 1 tsp, margarine lowerfat spread 30-50% veggie oil 1 Tbsp, Mayo reduced fat or light 1 Tbsp, Miracle Whip light 1 Tbsp, salad dressing reduced fat less than 5g of fat 2 Tbsp.
[b]2 - LA Lites[/b]....I'm not doing LA lites so I just skip this one, counselors said it's ok to skip.
[b]Beverages:[/b] regular or decaf, diet, calorie free, any variety Unlimited, coffee regular or decaf unlimited, Tea regular or decaf Unlimited.
[b]Condiments:[/b] 3 per day (BBQ sauce 1 Tbsp, Salad dressing fat free or low fat 1Tbsp, salad dressing fat free Italian 2Tbsp, Cool whip fat free or light 2 Tbsp, cream cheese fat free 1 Tbsp, jam jelly sugar free 2 Tbsp, sour cream fat free or light 1 Tbsp, coffee mate liquid creamer fat free 1Tbsp, half & half 2 Tbsp)
Unlimited condiments: tabasco sauce or hot sauce, wocestershire sauce, vinegar, horseradish, I can't believe it's not butter spray, mustar, bouillon broth consomme fat free, gelatin dessert sugar free, lemon or lime juice, sugar substitute.
[b]Frozen Meals:[/b] Calories ~ 200-300, Carbs ~ less than 40 grams, Protein ~ at least 14 grams (vegetarian should contain greater than 7 grams), Fat ~ less than 10 grams, Sodium ~ less than 750 mg. Suggested meals ~ Lean Cuisine, Healthy Choice & Michelina's lean Gourmet.
I hope this helps out. Remember this plan 3 Express version
(submitted 6 years ago)