Food Guide – Small Group


Recommended daily totals: about 10x body weight calories, less than 150g carbs. more than 60g protein.

Try not to go for more than 3-4 hours without a small snack.

Eat carbs/protein within an hour of waking. Eat protein and/or fat snack no more than 2 hours before bed.
Avoid carbs after dinner.

Always eat fat or protein with fruit. Eat fruit early in the day; fruit is a carb source so no fruit after dinner. Also, limit fruit to no more than 2-3 servings per day.

Measure all carbs! 1/2c of most carbs is a serving.

Try to combine protein and carbs in small amounts.

Read food labels and be mindful of marketing tricks. “Low fat” usually means high sugar. “Low carb” usually means high fat. Look for foods with a reasonable balance. Example: over 40g carbs is high, over 10g sugar is high, over 10g fat in a food that’s not in the fat source list is high.

Cut back on processed food. If it says “whole wheat ____” or “whole grain ____” as the FIRST ingredient, eat it. If it says “enriched ____” as the first ingredient, it’s processed.

Cut back on sugar; watch out for sugar in dairy and processed foods.

Have 2 “cheat meals” per week for your sanity! (A small amount of “bad” food to satisfy cravings. Ex: bowl of ice cream, a couple slices of pizza, dinner at a restaurant w/dessert)

MEALS = Both of your closed fists together
SNACKS = One closed fist
CARBS = ~ size of one closed fist
PROTEIN = ~size of one flat palm
FATS = ~ size of your thumb
VEGGIES = unlimited

Grocery List:

Eat slow digesting carbs;
Sweet potatoes/yams
Rolled oats
Brown rice
Whole wheat bread/wrap
Whole wheat pasta
Green vegetables
Bran cereal

Include protein throughout the day;
Any fish
Chicken breast
Turkey breast
Lean ground turkey
Lean ground beef
Lean sirloin or top round
Turkey bacon/sausage
Regular bacon
Deli meat
PLAIN greek yogurt

Eat fat sources but watch quantities;
Sunflower seeds
Olive oil
Fish oil
Flax oil/seeds
Natural peanut butter (ingredients: peanuts, salt)
Organic butter

Other food items:
Marie’s dressing
Organic (regular) butter
Teddie Peanut Butter
Laughing cow cheese wedges
String cheese
Regular cheese
Greek yogurt (2% fat)
Cottage cheese (2% fat)
Regular cream
Chinese food: steamed meat w/vegetables (no sauce)
Unsweetened Almond Milk
All bran or fiber one cereal
Kashi Go Lean
Single serving microwave veggies
Progresso soup
Joseph’s whole wheat wraps or lavash bread
Arnold’s protein bread
Ezekiel bread
Dreamfield’s low GI pasta
Brown rice or corn pasta
Frank’s marinara sauce
McCormick’s beef stew packets
Kashi Bar (less than 10g sugar)
Protein Bar: Supreme Protein, Atkins, Pure Protein
Protein Powder: <5g fat, 5g carb, > 15g protein
Oh Yeah Power Isolate
Dymatize Iso 100
Pure Protein

Optional Meal Ideas:

1/2c rolled oats w/cinnamon
2-3 eggs
1c Kashi GoLean cereal
1/2c milk
3 slices turkey bacon
egg sandwich:
whole wheat English muffin
1 Laughing Cow cheese wedge
1-2 fried eggs
fruit smoothie: 2c berries, 1c milk
2 eggs
3 slices bacon (turkey or regular)
omelet w/cheese and vegetables
whole wheat toast w/1-2tbsp butter
1/4c old fashioned rolled oats mix in ½ mashed
3 turkey sausage links
Protein Shake:
1 scoop protein powder, 1c unsweetened
almond milk, 2tbsp peanut butter, 4 ice cubes,
½ banana
1/2c old fashioned rolled oats, mix in 1 scoop
protein powder

20 almonds
1 fruit
Joseph’s tortilla
deli meat
Laughing Cow cheese wedge
Greek yogurt (2% fat)
1 fruit
1/4c walnuts
1/4c nuts
2 string cheese
Greek yogurt (2% fat)
1 scoop protein powder
raw celery or peppers
laughing cow cheese wedge or Marie’s dressing
beef jerky

2 slices whole wheat bread
2tbsp light mayo
deli meat
Choice of meat
1/2c whole wheat, Dreamfields, or brown rice/
corn pasta
1c meatsauce or meatballs
beef stew
2 Josephs’ low carb/whole wheat wraps
mozzarella cheese
chicken or ground turkey
sour cream
2tbsp guacamole