Meal Plan Custom Option A #2
Meal Plan Custom Option A #2
Any Given Day You Have 4 Options
You have 4 options to choose from. You can mix and match these however works best for you.
Option 1 – Portion Control
You control your portion control meals on these days but follow the structure as outlined below. If you cannot, you can just eat lean protein and veggies together.
If you can, add a veggie drink or a Vega drink. If you cannot, you can mix and match. Whatever is more convenient for you.
- 3 bites of Protein, 2 bites of Veggies
- Repeat the 3/2 bites until satisfied
- Then 1 fruit (size of a fist)
- Wait 20 min if still hungry, repeat the process without the fruit
- All veggies except for carrots, potatoes, corn and beets
- All natural fruit except for pineapple
- (no salt or butter)
- Never get full
Option 2 – When Traveling – Plant-Based Protein Drink & Portion Control
When you are traveling you can mix and match the plant-based protein drink with the portion control to your likings or whatever suits you best.
(Brand examples: “Vega” and “Orgain”)
- 1 Serving = 1 Scoop
- Serving size = 8 oz to 32 oz
- Mix with water only
- Add raw unsalted nuts if you need extra crunch in protein meal shake
Option 3 – Veggie Drinks
Only consume as many veggie drinks as you want (90% veggies & 10% fruit), on as many days as you can. Be sure to never get full.
- Serving size = 8 oz to 32 oz
- 90% Veggie, 10% Fruit
- Mix with water only
- All veggies except for carrots, potatoes, corn and beets
- All natural fruit except for pineapple
- Add raw unsalted nuts if you need extra crunch in veggie drink
Option 4 – Veggies Only
Only consume as many veggies as you want (ie: salads, you can cook them, steam them… however you like). Be sure to never get full.
Food Suggestions
Non-Starchy Vegetables
Amaranth or Chinese spinach, Artichoke, Artichoke hearts, Asparagus, Baby corn, Bamboo shoots, Beans (green, wax, Italian), Bean sprouts, Brussels sprouts, Broccoli, Cabbage (green, bok choy, Chinese), Cauliflower, Celery, Chayote, Cucumber, Daikon, Eggplant, Greens (collard, kale, mustard, turnip), Hearts of palm, Jicama, Kohlrabi, Leeks, Mushrooms, Okra, Onions, Pea pods, Peppers, Radishes, Rutabaga, Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress), Sprouts, Squash (cushaw, summer, crookneck, spaghetti, zucchini), Sugar snap peas, Swiss chard, Tomato, Turnips, Water chestnuts, Yard-long beans
