Meal Planning Guide - Phase 2 (revised)
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Meal Planning Guide - Phase 2 (revised)
| Thu, 12-09-2004 - 3:02pm |
How to adapt your meal plan - Phase 2

In Phase 2, you'll gradually begin to reintroduce healthy carbohydrates into your diet. Here's how to do it: Week one and two: Add in two good carb choices daily. We suggest you reintroduce fruit at lunch, dinner, or as a snack, but it's not the best choice first thing in the morning at breakfast. We recommend a high-fiber cereal for breakfast. Week three and four: move to four good carbs choices daily: 1-2 fruits and 1-2 starches. Read more advice on reintroducing carbs here. Want specific food choices? You can now eat anything from the Phase 1 Foods to Enjoy list as well as items from the Phase 2 Foods to Reintroduce list.
BREAKFAST
Protein:
Vegetables:
Fruit:
Starch:
Milk/Dairy:
Fat:
Quantity is not limited. Start with a 2 oz. portion, eat slowly, go back for seconds if still hungry.
Minimum 1/2 cup or 6-8 oz. tomato or vegetable juice.
1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
2-3 cups allowed daily (including yogurt)
1 tsp mayonnaise, trans-free margarine, or oil (optional)
LUNCH
Protein:
Vegetables:
Fruit:
Starch:
Milk/Dairy:
Fat:
Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
2-3 cups allowed daily (including yogurt)
1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing
DINNER
Protein:
Vegetables:
Fruit:
Starch:
Milk/Dairy:
Fat:
Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
2-3 cups allowed daily (including yogurt)
1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing
SNACKS AND DESSERT
Snacks and dessert are optional. Choose a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or a Sweet Treat. A snack that combines protein (1 oz.) and vegetables is encouraged.
BEVERAGES
Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.

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