Eat Protein—Not Too Much

Protein is primarily found in meats and seafood but also exists in cheese, eggs, milk, nuts, and legumes (i.e. beans, tofu, and seitan). Protein is an important building block for bones, muscle, cartilage, skin and blood. It is also a natural appetite suppressant that will help you feel full.

The JumpstartMD Meal program emphasizes a “Goldilocks” approach to protein: not too little, but also not too much. For now, your main goal is to learn how to identify protein-based foods, to portion them appropriately, and to use them to replace some of the carbohydrates in your diet. Be mindful to keep protein servings of meat and seafood at lunch and dinner to 3 – 4 ounces (about the size of your palm or a deck of cards).

Note: A lot of protein-rich foods are also high in fat. Fats that are naturally found alongside protein are “healthy” fats and shouldn’t be avoided.

• Meat (all kinds)
• Poultry (all kinds)
• Fish and seafood
• Full-fat dairy (cheese, cottage cheese, plain Greek yogurt, etc.)
• Eggs (whole)
• Soy-based proteins (tofu, seitan and tempeh, etc.)

AVOID FOR NOW

Beans, chickpeas and lentils.* While these are good sources of protein, they also are high in carbohydrate and should be avoided at this time

You may be able to add back limited quantities in two weeks. Tell your health coach or clinician if this is of interest

*Beans can be included week 1 for vegetarians / vegans. Limit to 1 cup daily