Nutrition Plan

Approved Foods

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


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


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

Sample Meal Plan Day

Protein shake or spinach and egg white frittata with a side of mixed berries

10 Raw Almonds

Herb crusted turkey breast or herb crusted tofu with sautéed broccoli rabe and kamut

One small can chunk light tuna

Vegetable stir fry with cashews and mixed green salad

Approved Snack List

One small can chunk light tuna

One small can wild salmon

Two to three hard-boiled eggs (just the whites)

10 raw almonds

Raw vegetables

Roasted chickpeas- ¼ a cup

Edamame- ½ cup

Womens Health Grocery List

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