Food Plan

ANGEL’S FOOD PLAN

BREAKFAST: 1 selection from protein choices 1 selection from grain choices

1 selection of Dairy

1 selection from fruit choices

LUNCH: 1 selection from protein choices 14 oz of vegetables (7oz fresh and 7oz cooked)

1 selection of grain choices 1 selection of fat 1⁄2 fruit

DINNER: 1 selection from protein choices 14 oz of vegetables (7oz fresh and 7oz cooked)

1 selection of fat 1⁄2 fruit OR grain

Snack: 1 Dairy or 2oz of protein 1 selection of fruit

Your snack, you can have it whenever you want it. Try and eat every 4 hours apart. If you up late or work late hours you can have another snack.

It is really important that you stay away from processed food. No sugar, No white flour and no artificial sweatners.

It is important to weigh and measure your food. So go buy a food scale, measuring cups and spoons. Don’t leave it to your eye. Because when I am hungry, I don’t see to well.

IT IS REALLY IMPORTANT TO EAT ALL THE VEGETABLES. WITHOUT THAT, YOU WILL NOT BE FULL.

IT IS ALSO IMPORTANT TO MAKE YOU FOOD IN ADVANCE, SO YOU HAVE IT READY WHEN YOU ARE HUNGRY. WHEN YOU COOK, COOK ENOUGH FOR A FEW DAYS. AND TAKE YOU FOOD WITH YOU, IF YOU CAN. NEVER CARE ABOUT WHAT PEOPLE THINK. IT’S YOUR LIFE AND HEALTH.

Try to walk at least 30-45 minutes at least 5-6 days a week, plus my classes 2 times a week and the weight will come off. After a few weeks increacse cardio to 45 to 60 minutes.

PROTEIN GROUP (WOMEN HAVE 4 OZ OF PROTEIN – MEN HAVE 6OZ OF PROTEIN)

Tempeh fish beef veal pork lamb poultry hot dogs Cottage cheese ricotta cheese

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6 oz of

Tofu Yogurt (Plain)

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16 oz of

Milk (Low or Non-fat) Buttermilk

--------------------------------------------------------------------------------------------------------------------- 2 oz hard cheese 2 eggs 1 cup beans (any type) cooked 4 slices bacon ____________________________________________________________________________

VEGETABLE GROUP:

beets carrots onions rutabaga jerusalem artichoke

pumpkin winter squash water chestnuts scallions

jicama leeks alfalfa sprouts bok choy cabbage cucumbers kohlrabi

parsnips

artichokes broccoli cauliflower dill pickles mushrooms radishes turnips

Wheat germ 1/8 cup = 1 vegetableFFFFFFFFFFFAFFFATAffffFATAffff FAT:

1 Tablespoon of Oil 1 Tablespoon of Mayo 1 Tablespoon of Margarine 2 Tablespoon of Salad dressing

red/green chiles tomatoes Greens: mustard, collard, spinach, turnip, dandelions

asparagus bamboo shoots celery eggplant okra pea pods string beans zucchini

bean sprouts brussel sprouts chard lettuce/romaine/etc peppers

squash: summer, crookneck, spaghetti

CONDIMENTS (Free or as specified):

All spices Onion soup mix 1⁄2 cup defatted broth

Soy & Worcestershire sauce 1⁄2 cup tomato sauce 1⁄2 cup sugar free gelatin

salsa vinegar

apricots – 3 medium Black & blue berries – 1⁄2 cup Cantaloupe - 1⁄2 melon

Figs–2 Grapefruit – 1⁄2 Guavas – 1 Lemons & Limes – 2 Nectarine – 1 medium Papaya – 1⁄2 medium or 1 cup pear–1

raisins – 1⁄4 cup* rhubarb – 1 cup tangerine – 2 watermelon – 1 cup

FRESH FRUIT GROUP:

Apples, all types – 1 Banana – 1 small Boysenberries – 1 cup Casaba, cranshaw, honeydew melons – 1 cup Dates- 1cup*

Gooseberries – 1 cup Grapes – 1⁄2 cup * Kiwi – 2 Mango – 1⁄2

Orange – 1 Peach – 1 Pineapple – 1⁄2 cup canned or 1/8 whole fresh Plum – 2 Raspberries – 1⁄2 cup Strawberries – 1 cup Unsweetened juice – 1⁄2 cup

GRAINS GROUP:

1oz whole grain bread regular 1 cup cooked whole grain cereal 1 cup cooked whole grain pasta 1 cup cooked brown rice, kasha (buckwheat), millet, barley, wheat berries, bulgar, grits, quiona,Kumut. 1 oz whole grain cereal rye crackers – 2 (3 1⁄2 X 2) 2 corn tortillas 6oz regular size potato ( 2 times/week, never in a row)* 6oz regular size yam/sweet potato (4 times/week, )*

These selections must always be whole grain. Unbleached flour, wheat flour, or enriched flour means it is not whole grain. All grain choices must have NO sugar, honey, etc. and white or enriched flour listed 5th or higher on the ingredient list. These products are more easily found in food co-ops and health food stores.

NUTS GROUP:

Nuts are only used as a substitute for the fat portion of each meal. They are never to be eaten alone. If this is a trigger food, then do not eat. Cashews and seeds are not permitted.

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