Nutrition Plan

Proteins (per serving)

Eggs or egg whites – 2

Tofu, tempeh, chicken, turkey, cold water fishes, shrimp- 6 ounces

Lentils, mung beans- 3 to 6 ounces

Good grains (per serving- cooked)

Brown rice, quinoa, kamut, amaranth, oatmeal- ½ cup

Vegetables(per serving- cooked)

½ cup= 1 serving cooked

1 cup = 1 serving salad greens or raw vegetables

Dark leafy greens, spinach, arugula, kale, yellow squash, cucumbers, mushrooms, zucchini, tomatoes, asparagus, snap peas, celery, bell peppers, cauliflower, broccoli, green beans, artichoke, other types of seasonal vegetables

Fruits (per serving)

1 cup- Melon, watermelon, pineapple, papaya, berries, grapes

Whole orange, apple pear, peach, plumb, apricots (2), grapefruit (½), other seasonal fruits

Seasonings

Ginger, Garlic, Cumin, Coriander, Parsley, Rosemary, Dill, Pepper, Salt(in moderation), Cinnamon, Sage, Thyme, Oregano, Curry Powder, Cloves, Nutmeg, Crushed Red Pepper, Basil, Cilantro, Turmeric, Tarragon, Cholupa

Healthy Fats

Olive Oil- 1 to 2 TSP in salad

Grapeseed Oil Spray, Coconut Oil Spray

Nuts (almonds or cashews) – 10 per serving

Beverages

Water, Unflavored- No Sodium Seltzer, Green Tea (unsweetened), 1 cup of coffee or espresso a day

No Dairy, Sugar, Honey, Agave, Dried Fruit or Processed Foods