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.
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1st Choice Lean meat with <6 grams of fat per serving
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2nd Choice Lean meat with 6-9 grams of fat per serving
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3rd Choice Lean meat with >9 grams of fat per serving
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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
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Each choice below = 1 fat serving Add 0-2 servings daily based on your meat choices
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| ●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.
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Lowest Carb Choices
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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
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You can have the following in unlimited amounts:
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| -Sugar-Free/Calorie Free beverages |
-Sugar-Free gelatin
-Sugar-Free popsicles
-Sugar-Free gum or mints
-Broth or strained broth soups
Optional Snacks
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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
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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!!!
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| 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
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Sample Menu 1 |
Sample Menu 2 |
| Breakfast: 1st Protein Supplement |
Maple and Brown Sugar Oatmeal
AM Snack: 2nd Protein Supplement
Swiss Chocolate Shake
Lunch: 3rd Protein Supplement
Cream of Broccoli Soup
Afternoon: 4th 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–5th Protein Supplement
Hot Chocolate w/ Marshmallows.Breakfast: 1st Protein Supplement
Bacon Cheese Omelet
AM Snack: 2nd 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: 3rd Protein Supplement
Caramel Crunch Bar
Dinner: 4th Protein Supplement
Chicken and Wild Rice Soup
Evening: 5th Protein Supplement
Cherry Gelatin.
