NS Breakfast Entree: 136 calories (range 110-200), 2.16 g fat, 22.89 g carb, 8.26 g protein
NS replacement: 1 carb, or carb/protein combo, less than 130 cal
1 Fruit serving: 60 kcal p er serving
1 Dairy or protein serving: 100 kcal, and 7 g of protein, less than 3 gr of fat and less than 100kcal
Snack
1 fruit serving: 60 kcal
1 dairy serving: 100 kcal/serving, 7g protein
NS Lunch entree: 171 calories (range 120-210), 3.11 g fat, 25.77 g carb, 10.91 g protein
NS replacement: 1 protein and carb for entree (keep carb at 75-100 cal, protein at 100 cal or less)
1 salad with dressing: 20 kcal/per serving
1 extra lunch dairy or protein (can be included in entree) 100 kcal and 7g of protein
Dinner
NS Dinner entree: 248 calories (range 180-280), 6.6 g fat, 28.24 g carb, 19 g/protein
(keep carb at 100-120 cal, protein is generally 4 oz lean meat)
2 Vegetable servings: 40 kcal/per serving
1 Salad or Fruit serving: 20 kcal/per serving
1 Fat serving: 45 cals per serving
2 TBsp ff dressing
in food terms:
Breakfast: Example of Breakfast
2 Protein/Dairy: 2 eggs
1 Fruit: 1 small apple
1 Carbohydrate: 1 slice rye toast
Lunch
2 Protein: Servings Grilled chicken (2 ounces)
1 Salad: Small dinner salad
2 Carbohydrates: 2/3 cup Brown rice
1 Fat: 1 tsp olive oil
Snack
1 Fruit: 1 1/4 cup strawberries
1 Dairy: 8 oz light yogurt
Dinner
3 Proteins: 6 ounces of shell fish
2 Vegetables Serving: Mixed vegetable medley
1 Fat serving: 5 olives in your salad
1 Carbohydrate: Smaller dinner roll or pasta or rice
1 Salad: Salad
Dessert
1 Dairy 8 ounce glass of milk
1 Fruit 1 cup raspberries
Again: a different version for the weekends off plan:
Under Age 40:
Breakfast -- 1 protein + 1 fruit + 1 carb + 1 dairy
Lunch -- 2 protein + 1 salad + 1 carb + 2 fat
Snack -- 1 protein + 1 fruit
Dinner -- 4 protein + 2 veg + 2 fat + 1 carb
Dessert -- 1 dairy + 1 fruit
Over Age 40:
Breakfast -- 1 protein + 1 fruit + 1 carb + 1 dairy
Lunch -- 2 protein + 1 salad + 2 carb + 1 fat
Snack -- 1 dairy + 1 fruit
Dinner -- 3 protein + 2 veg + 2 fat + 1 carb + 1 salad
Dessert -- 1 dairy + 1 fruit
1 Vegetable Serving = 5 g. carbohydrates, 2 g. protein, 25 calories
1 Fruit Serving = 15 g. carbohydrates, 60 calories
1 Low-GI Carb Serving = 15 g. carbohydrates, 3 g. protein, trace of fat, 80 calories
1 Fat Serving = 5 g. fat, 45 calories
1 Protein (lean) = 7 Grams of protein, 3 grams of fat and 55 calories
1 Dairy (or Dairy/Protein) Serving = 12 g. carbohydrates, 8 g. protein, a trace of fat, 100 calories
Free Foods = A food that is 20 calories or less... You can add 2-3 free foods to your meal plan
If you have 100+ lbs to lose, add 1 carb to breakfast and dinner and 1 fruit to lunch
Replacements for NS items:
NS Pancake Mix Substitution (single serving) (Christina Gray)
4 ts wheat gluten
2 TB low-fat Biscuit mix (e.g. Heartsmart Bisq.)
1/4 ts baking soda
1 TB oat flour (finely ground up oatmeal) or whole wheat flour
2 ts splenda
Mix together and store in a bag. Makes 1 serving.
About 130 cals
10g protein
25g carbs
