Meal Planning Guide - Phase 2

iVillage Member
Registered: 04-01-2004
Meal Planning Guide - Phase 2
3
Mon, 08-15-2005 - 7:04pm







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.  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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iVillage Member
Registered: 03-08-2007
Thu, 03-08-2007 - 5:25pm
I Most say i love your logos lol
a few questions how much is a serving of fruit?
where can i find that out? the book read one serving is that like 1 serv.= 1 apple
and i'm trying to do the day by day meal plan , can i change the fruit they suggest there or does it has to be that one. well thanks
iVillage Member
Registered: 04-01-2005
Thu, 03-08-2007 - 5:44pm

You can make any substitutions you like from the phase 2 fruit list.


Here ya go:






FRUIT (Start with one daily serving, gradually increase to 3 total servings daily)

Apples - 1 small or 5 dried rings

Apricots - 4 fresh or 7 dried

Banana, medium-sized (4 oz.)

Berries, all - 3/4 cup

Cactus Pear Fruit (Prickly Pear)

Cantaloupe - 1/4, or 1 cup diced

Cherries - 12

Grapefruit - 1/2

Grapes - 15

Kiwi - 1

Mangoes - 1/2 medium (4 oz.)

Oranges - 1 medium

Papaya - 1 small (4 oz.)

Peaches - 1 medium

Pears - 1 medium

Plantain

Plums - 2

Prunes - 4

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iVillage Member
Registered: 05-21-2007
Fri, 06-08-2007 - 1:48pm
hey karen first of all thank you for ALL THE info, ALL VERY helpfull makes things much
easier for me! i did get the fruit serving, as far as the grains and breads and or cereal
do you go by the package for the serving?.. love to have cereal for breAKFAST, FAST ANd EASY.. ANY GOOD BRANDS besides the oatmeal? and how about the south beach diet brand?
also what about the sbd bars?
thanks again :)