Visit 2 Assignment and Meal Plan (Vegetarian)
- The Power of Protein and Healthy Fats
- Meet Your Health Coach, Review Your History, and Outline the Journey Ahead
Your Assignment
- Review the relevant sections of the Quickstart Guide.
- Keep your carbohydrate consumption to preferred vegetables only (aim for 2 cups per day) + unlimited *free* vegetables (see Quickstart Guide page 11).
- Be mindful to keep protein servings (see Quickstart Guide page 7) at lunch and dinner limited to 3 to 4 ounces (size of a deck of cards or the palm of your hand).
- Consume healthy fats (see Quickstart Guide page 9) to a point of satisfaction while limiting nuts (no more than a small handful per day as a condiment) and avocado (1/2 per day).
- Continue to avoid sugars, grains, starches (see Quickstart Guide pages 12 and 13), legumes, fruits, and milk.
- Unless otherwise directed by your clinician, be sure to drink 80-100 ounces of water daily and to liberally salt your food.
- Consider the recommended 1-2 cups of salty broth every day/afternoon (in order to avoid possible side effects).
- For optimal results, abstain from alcohol. If not possible, limit consumption and choose only low carb options such as wine with no residual sugar, or distilled spirits with soda water, or diet tonic and no added sugars.
- Plan and organize to eat 3 meals per day and a mid-morning and afternoon snack. Reference the week two 7 day meal plan if helpful.
- If interested and medically eligible, start one-week trial of FDA approved weight loss medication.
- Review the available Vitamin Injections and Support Pack Handouts for consideration.
- List and bring your questions to your next visit where we’ll introduce your Daily Tracking Guide and commence tracking of all 3 macronutrients.
Breakfast
2 eggs, scrambled (2P)
1 cup cooked Spinach (Free)
(Consider complementing by adding a dash of whole cream, cooking in butter, adding free and preferred vegetables and favorite cheese. Track carbs this week accordingly).
Snack
½ cup shelled edamame (1P)
1 cup cherry tomatoes (1C)
1 Carb
Lunch
½ cup garbanzo beans (1P)
2 oz. cheese (2P)
3 cups chopped romaine lettuce
(Free) 1 cup sliced cucumbers (1C)
1 cup bell peppers (1C)
2 tbsps. vinaigrette dressing (Free)
2 Carb
Snack
4 oz plain whole fat Greek Yogurt (1P)
1 – 2 cups salty broth (bouillon, miso, other) (Free)
Dinner
2 Morning Star sausage patties (2P)
1 cup mix of roasted cauliflower and broccoli (1C) 1 oz. cheese (1P)
1 tbsp. olive oil
1 Carb
Daily Total: 4 Carb Boxes
Breakfast
Scrambled Tofu with Mushroom
1 Carb
Snack
4 oz plain whole fat Greek yogurt with cinnamon and vanilla extract (1P)
Lunch
Lettuce wrap with:
6 oz crumbled tofu (2P)
1 cup cooked mushrooms (1C)
½ cup cooked onion (1C)
2 cups romaine lettuce (Free)
2 Carb
Snack
1 oz string cheese (1P)
1 – 2 cups salty broth (bouillon, miso, other) (Free)
Dinner
3 oz. tempeh (3P)
½ cup bell pepper & ½ cup sautéed kale (1C) Spices of choice (Free)
1 tbsp olive oil
1 Carb
Daily Total: 4 carb Boxes
Breakfast
2 egg (2P)
1 cup sautéed peppers and onions (1C) Coffee or Tea with whole cream
1 Carb
Snack
½ cup roasted chickpeas
Lunch
1 Vegan Burger patty (1P) 1
oz. cheese (1P)
½ cup cucumbers and ½ cup chopped tomatoes (1C)]
3 cups mixed baby greens (Free)
2 tbsp oil and vinegar dressing (Free) 1 Carb
Snack
1 cup cucumber wedges with Greek yogurt Ranch dip (2P, 1C)
1 – 2 cups salty broth (bouillon, miso, other) (Free) 1 Carb
Dinner
3 oz Tempeh (3P)
1 cup sauteed kale (1C)
1 Carb
Daily Total: 4 Carb Boxes
Breakfast
2 hardboiled eggs (2P)
1 tbsp salsa (Free)
Snack
Miso broth with tofu and 1 cup preferred vegetables (1P, 1C)
½ cup shelled edamame (1P)
1 Carb
Lunch
Fajita salad:
2 oz tempeh (2P)
1 oz. shredded cheddar cheese (1P)] • 1 cup sautéed bell peppers (1C)
3 cups red leaf lettuce (Free)
½ cup salsa and 2 tbsp. sour cream (Free) 1 Carb
Snack
1 Laughing Cow cheese (1P)
1 cup celery (Free)
1 – 2 cups salty broth (bouillon, miso, other) (Free)
Dinner
1 cup red lentil dal with canned
tomatoes (2P and 1C)]
1/2 cup cauliflower rice (1C)
2 Carb
Daily Total: 4 Carb Boxes
Breakfast
2 scrambled eggs (2P) with a splash of whole cream and cooked in butter 1 oz cheese (1P)
1 cup sauteed or steamed spinach (Free)
Snack
½ cup shelled edamame (1P)
1 cup cherry tomatoes (1C)
1 Carb
Lunch
2 Smart Dogs (2P)
1 cup sauerkraut (1C)
1 dill pickle, spicy mustard (Free)
1 Carb
Snack
½ cup whole fat / 4% cottage cheese (2P) 1 – 2 cups salty broth (bouillon, miso, other) (Free)
Dinner
2 zucchini pizza bites (2P and 2C) 2 cups mixed greens (Free)
1 tbsp. oil and vinegar dressing (Free) 2 Carb
Daily Total: 4 Carb Boxes
Breakfast
2 Morning Star vegetarian sausages (2P)
Snack
1 Hardboiled egg (1P)
½ cup shelled edamame (1P)
Lunch
2 oz. tempeh (2P)
1 cup sautéed spinach (Free)
1 cup cooked eggplant (1C)
1 cup cooked mushrooms (1C)
2 Carb
Snack
4 oz. whole fat plain Greek yogurt
1 cup cucumber (+/- with dill) (1C)
1 – 2 cups salty broth (bouillon, miso, other) (Free) 1 Carb
Dinner
1 serving tomato and leek frittata (2P) 1 oz shredded cheddar cheese (1P) 3 cups mixed greens (Free)
1 cup chopped radish (1C)
1 tbsp oil and vinegar dressing (Free)
1 Carb
Daily Total: 4 Carb
Breakfast
Scrambled Tofu (3P)
Snack
½ cup roasted chickpeas (1P)
Lunch
2 Morning Star Sausage Patties (2P)
Mustard, hot sauce (Free)
1 cup shredded cabbage (1C)
1 tbsp. coleslaw dressing (Free)
1 Carb
Snack
1 hardboiled egg (1P)
1 cup radishes dipped in salt (1C)
1 – 2 cups salty broth (bouillon, miso, other) (Free)
1 Carb
Dinner
6 oz tofu (2P)
1 oz cheese (1P)
1 cup cooked spaghetti squash (1C)
1 cup cooked broccoli and tomatoes (1C)
2 Carb
Daily Total: 4 Carb
Designed for 10 Protein / 4 Carb plan but solely tracking nutrient dense carbs this week with proteins and healthy fats consumed to satiety. So disregard those limits this week if and as needed.
Start simple. Use outline to organize and for ideas to build, in time, variety to match your likes and desires
Weight Loss Phase
4 Vegetable Carb Boxes Per Day.