Fast Track Protein Pack Instructions

You may feel like you hit a wall from time to time in your weight loss journey.  Here is a sure fire way to get your weight loss on track again!! Here are the basics of the program:  

• You will choose 5 boxes of product.
• 1 box for  liquid day
• 1 box for puree day
• 3 boxes for 3 days of 5&1 program

This program is designed to get your weight loss moving again!  You will progress through the diet as listed below.

• Day 1 – Liquids:   consume 5-6 supplements from liquid protein choices.
• Day 2 – Puree:  consume 5-6 supplements from puree protein choices.
• Day 3-5 – 5 & 1 Program:  You consume 5 supplements (limit 1 bar per day) throughout the day and then have 1 meal that is considered “Lean and Green”.  This is basically a lean protein and non-starchy vegetable

 

•  When getting back on track we recommend you keep a journal of what you are consuming, so you and one of Dietitians can go over it together.
•  Exercise!  You need to be exercising 3-5 times per week for a minimum of 30 minutes.

 

5 & 1 “Lean Options

Choose 1 protein serving per day from any of the 3 categories per day.  Make sure to pay attention the portion size and fat allotment for each category differs from each other.

1st Choice Lean meat with <6 grams of fat per serving	2nd Choice Lean meat with 6-9 grams of fat per serving	3rd Choice Lean meat with >9 grams of fat per serving
Choose a 7oz portion and 2 additional fat servings	Choose a 6oz portion and 1 additional fat serving	Choose a 5oz portion and NO additional fat servings
-Fish:  Cod, Flounder, Haddock, Orange Roughy, Grouper, Tilapia, Mahi Mahi

  -Shellfish: Crab, Scallop, Shrimp, Lobster   -Game Meat:  Deer, Buffalo, Elk   -Meatless Options: ●14 egg whites ●2 cups of Egg Beaters ●2 soy burgers (Morning Star Farms, Boca Burger) with <6 carbs/serving -Fish:  Swordfish, Trout   -Chicken:  Breast or white meat without skin   -Pork Tenderloin   -Ground Turkey or other meat 99% lean   -Light Meat Turkey     -Meatless Options: ●Tofu, extra firm, 15 ounces ●2 whole eggs plus 4 egg whites -Fish: Salmon, Tuna   -Lean Beef:  Beef steak, roast, and ground beef   -Lamb   -Pork Chop   -Ground Turkey or other meat 80-98% lean   -Dark Meat:  Turkey or Chicken   -Meatless Options: ●3 whole eggs (limit to 1 time per week) ● Tofu, firm and soft variety, 15 ounces      

Fat Servings

Each choice below = 1 fat serving Add 0-2 servings daily based on your meat choices

●1 tsp of canola oil, flaxseed, walnut, or olive oil

●5 black olives or 10 green olives ●Up to 2 Tbsp of low carbohydrate dressing (<5gm carb per serving) ●1 tsp of trans fat-free margarine

Vegetable Servings

(Select ANY combination of three (3) servings each day)

One serving = 1 cup raw salad greens or ½ cup of vegetables (cooked or raw) other than salad greens.  So serving size is ½ cup unless specified.

Lowest Carb Choices	Medium Carb Choices	Highest Carb Choices
-Mustard greens (1 cup)

-Collards, fresh/raw (1 cup) -Romaine Lettuce (1 cup) -Endive (1 cup) -Lettuce, Butterhead (1 cup) -Spinach, fresh/raw (1 cup) -Turnip greens -Celery -Cucumber -Mushrooms, white -Radishes -Sprouts:  Alfalfa or Mung Bean-Asparagus -Cabbage -Cauliflower -Eggplant -Fennel Bulb -Kale -Mushroom, portabella -Spinach, cooked -Summer squash:  Zucchini and Scallop-Broccoli -Cabbage, red -Collard or Mustard Greens, cooked -Green or Wax beans -Kohlrabi -Okra -Peppers:  Green, Red, Yellow -Scallions -Summer Squash:  Crookneck/Straightneck -Tomato, red ripe or canned -Turnips -Winter Squash:  Spaghetti Squash

 

Free Foods

You can have the following in unlimited amounts:

-Sugar-Free/Calorie Free beverages

-Sugar-Free gelatin -Sugar-Free popsicles -Sugar-Free gum or mints -Broth or strained broth soups

  

Optional Snacks

You can have ONE of the following optional snacks daily as needed.

-3 celery stalks

-2 dill pickle spears -½ oz of nuts:  almonds (10 whole), walnuts (7 halves), or pistachios (20 kernels) -1 Carbmaster Yogurt (Kroger ONLY carries this) -1 Lite String Cheese  

Seasoning Options

You have the option to add any of the following ingredients to your Protein Supplements to add some variety to the flavors or spice them up!!!

Shakes/Puddings:

Sugar-Free syrups (coffee aisle), 1/8 tsp sugar-free powered gelatin, almond/baking extract Soups: Add broth instead of water to add flavor, use seasonings like garlic powder, onion, powder, cumin, curry, Mrs. Dash…etc.   Oatmeal: Add any sugar substitutes, Splenda brown sugar, SF maple syrup.   Scrambled Eggs: Molly McButter cheese powder, Bacon Salt, Chili powder, Hot Sauce

 

 

Sample Menu 1	Sample Menu 2
Breakfast:  1st  Protein Supplement

Maple and Brown Sugar Oatmeal   AM Snack:  2^nd Protein Supplement Swiss Chocolate Shake   Lunch:  3^rd Protein Supplement         Cream of Broccoli Soup   Afternoon:  4^th Protein Supplement Peanut Butter Dream Bar   Dinner:  “Lean and Green”  Meal -6 ounces grilled chicken breast -1 ½ cup of cooked zucchini -1 tsp margarine   Evening–5^th Protein Supplement Hot Chocolate w/ Marshmallows.Breakfast:  1^st Protein Supplement Bacon Cheese Omelet   AM Snack:  2^nd Protein Supplement Tropical Banana Shake   Lunch:  “Lean and Green Meal” -5 ounce pork chop -2 cups mixed salad greens, ½ cup total of diced tomatoes and cucumbers -2 Tbsp Low Carb salad dressing.   Afternoon:  3^rd Protein Supplement Caramel Crunch Bar   Dinner:  4^th Protein Supplement Chicken and Wild Rice Soup   Evening:   5^th Protein Supplement Cherry Gelatin.