Visit 3 Assignment and Meal Plan (Vegetarian)
- Tracking Every Macro-Nutrient
- Introduce and Review the Program Guide
Your Assignment
- Begin to track nutrient-dense carbs, protein and healthy fats as prescribed in your program guide.
- Review the “Meals” section of the program guide. If helpful, consider posting a laminated copy of the 3 noted macronutrients on to your refrigerator as a reference.
- Continue to limit nuts, avocado, and now legumes.
- Avoid milk if you can (whole, unsweetened cream okay) and, if not, count each 8 ounce glass as a carb “box.”
- Fill out your tracker daily and bring it to your next visit.
- Continue to avoid fruit, grains, starches, and sugars.
- Plan and organize to eat 3 meals and 2 snacks per day.
- Continue to stay well hydrated and to avoid or limit alcohol consumption (low sugar / low carb options only).
- Continue to liberally salt food (and drink 1-2 cups of salty broth as needed each day).
- If applicable, refill or adjust FDA approved weight loss medication with your clinician.
Breakfast
4 oz plain whole fat (4%) Greek yogurt with cinnamon
1 Protein
Snack
1 oz mozzarella cheese (1P)
½ cup shelled edamame
1 cup chopped cucumber (1C)
2 Protein, 1 Carb
Lunch
1 serving curried egg salad (2P, 1C) with 6 walnuts (1 Healthy Fat)
3 cups chopped romaine lettuce (Free)
1 cup tomatoes (1C)
½ small avocado (1 Healthy Fat)
2 Protein, 2 Carb, 2 Healthy Fat
Snack
4 oz plain whole fat (4%) Greek yogurt (1P)
9 crushed or roughly cut almonds (1 Healthy Fat)
1 – 2 cups salty broth (bouillon, miso, other) (Free)
1 Protein, 1 Healthy Fat
Dinner
2 servings swiss chard and goat cheese bake (4P, chard is Free)
1 cup raw bell pepper (1C)
4 Protein, 1 Carb
Daily Total:
10 Protein/ 4 Carb/ 3 Healthy Fats
Breakfast
Egg Scramble with Artichokes and Tomatoes (2P, 1C)
2 Protein, 1 Carb
Snack
½ cup roasted chickpeas
1 Protein
Lunch
3 cups mixed greens (Free)
3 oz. tempeh (3P) cooked in 1 tbsp. olive oil (1 Healthy Fat)
1 oz cheese (1P)
1 tbsp olive oil to top greens (1 Healthy Fat)
4 Protein, 2 Healthy Fat
Snack
1 oz String Cheese (1P)
1 cup sliced cucumber
1 – 2 cups salty broth (bouillon, miso, other) (Free)
1 Protein, 1 Carb
Dinner
2 servings spicy chard soup topped with hard-boiled eggs and plain Greek yogurt (4%) (2P, 2C)
2 Tbsp. Olive Oil to sauté vegetables for above (2 Healthy Fat)
2 Protein, 2 Carb, 2 Healthy Fat
Daily Total:
10 Protein/4 carb/ 3 Healthy Fats
Breakfast
8 oz plain Greek yogurt (2P)
10 crushed almonds (no sugar added) (1 Healthy Fat)
2 Protein, 1 Healthy Fat
Snack
2 hardboiled eggs (2P)
1 cup cherry tomatoes (1C)
2 Protein, 1 Carb
Lunch
2 Smart Dog Links (2P)
Spicy mustard (Free) and Dill pickle (Free)
1 cup chopped jicama (1C)
2 Protein, 1 Carb
Snack
½ cup whole fat (4%) cottage cheese (2P)
1 cup snow peas (1C)
1 – 2 cups salty broth (bouillon, miso, other) (Free)
2 Protein,1 Carb
Dinner
Crispy kale and tofu salad with (unsweetened) coconut flakes (2P, 1C, 1 Healthy Fat)
1 tbsp. olive oil (1 Healthy Fats)
2 Protein, 1 Carb, 2 Healthy Fats
Daily Total:
10 Protein/ 4 Carb/ 3 Healthy Fats
Breakfast
3 eggs scrambled (in butter or olive oil with dash of whole cream) (3P)
½ cup cooked onions (1C)
3 Protein, 1 Carb
Snack
1 oz whole fat string cheese (1P)
1 cup tomatoes (1C)
1 Protein, 1 Carb
Lunch
Mexican Salad
3 cups romaine lettuce (Free)
¼ cup salsa; 2 tbsp. whole fat sour cream (Free)
½ cup black beans (1P)
1 oz Mexican blend shredded cheese (1P)
1 cup chopped cucumber (1C)
½ Small Avocado (1 Healthy Fat)
2 Protein, 1 Carb, 1 Healthy Fat
Snack
4 oz. whole fat (4%) plain Greek yogurt
1 tbsp. sunflower seeds (1 Healthy Fat)
1 – 2 cups salty broth (bouillon, miso, other) (Free)
1 Protein, 1 Healthy Fat
Dinner
3 oz tempeh (3P)
1 cup roasted Brussels sprouts (1C)
1 cup roasted cauliflower (1C)
1 tsp garlic (Free)
1 tbsp. olive oil (1 Healthy Fat)
3 Protein, 2 Carb, 1 Healthy Fat
Daily Total:
10 Protein/4 Carb/3 Healthy Fat
Breakfast
2 scrambled eggs cooked in a bit of butter or olive oil and a dash of heavy cream (2P)
1 oz cheddar cheese (1P)
1 cup sautéed spinach (Free)
Coffee with 2 tbsp. heavy whipping cream (no sugars added) (1 Healthy Fat)
3 Protein, 1 Healthy Fat
Snack
¼ cup whole fat (4%) cottage cheese (1P)
1 tbsp. flax seed (1 Healthy Fat)
10 crushed almonds (1 Healthy Fat)
1 – 2 cups salty broth (bouillon, miso, other) (Free)
1 Protein, 2 Healthy Fat
Lunch
Artichoke and eggplant skewers X 2 (2C) 2 oz. tempeh (2P)
2 Carb, 2 Protein
Snack
1 mozzarella cheese stick (1P)
1 cup chopped cucumber (1C)
1 tbsp. hummus (Free)
1 Protein, 1 Carb
Dinner
Curried tofu with plain whole fat Greek yogurt (3P)
Cauliflower Rice (1C)
3 Protein, 1 Carb
Daily Total:
10 Protein/4 Carb/3 Healthy Fat
Breakfast
2 eggs (2P), scrambled, in 1 tbsp. butter (1 Healthy Fat) with a dash of whole cream
2 Protein, 1 Healthy Fat
Snack
4 oz. plain whole fat (4%) Greek yogurt (1P)
1 Protein
Lunch
Fajita Salad
3 oz tempeh (3P)
3 cups red leaf lettuce (Free)
1 cup cooked bell peppers (1C)
½ cup salsa and 2 tbsp. whole fat sour cream (Free)
3 Protein, 1 Carb
Snack
1 cup roasted chickpeas (2P / 1C)
1 – 2 cups salty broth (bouillon, miso, other) (Free)
2 Protein, 1 Carb
Dinner
Shirataki noodle salad with 1 cup cabbage (1C) and 3 oz. Tofu (1P)
2 tbsp. olive oil used for cooking (2 Healthy Fat)
1 tbsp. rice wine vinegar (Free)
2 Protein, 1 Carb, 2 Healthy Fat
Daily Total:
10 Protein/4 Carb/3 Healthy Fat
Breakfast
½ cup whole fat cottage cheese (2P)
1 tbsp. flax seeds (1 Healthy Fat)
2 Protein, 1 Healthy Fat
Snack
2 hard boiled eggs with salt & pepper (2P)
1 tbsp salsa (Free)
2 Protein
Lunch
2 cups sliced cucumbers (2C) with 8 oz. whole fat (4%) plain Greek yogurt (2P) with dill and salt / pepper to taste
2 cups mixed greens (Free)
2 Protein, 2 Carb
Snack
½ cup roasted chickpeas (1P)
1 cup celery (Free)
1 tbsp. peanut butter (no sugars added) (1 Healthy Fat)
1 – 2 cups salty broth (bouillon, miso, other) (Free)
1 Protein
Dinner
2 Morning Star Sausage Patties (2P)
1 oz. cheese (1P)
½ small avocado (1 Healthy Fat)
2 cups steamed broccoli with juice of ½ squeezed lemon) (2C)
3 Protein, 1 Healthy Fat, 2 Carb
Daily Total:
10 Protein/4 Carb/3 Healthy Fat
Designed for 10 Protein / 4 Carb / 3 Healthy Fat plan. This week, we begin tracking (low glycemic) vegetable carbohydrate, proteins, and healthy fats.
Note that protein sources are commonly mixed with fats and occasionally with carbs and that’s okay.
Plan ahead. Start simple. Use outline to orga nize and for ideas to build, in time, sustainable variety to match your likes and desires.
Weight Loss Phase
Boxes per day: 4 Vegetable Carb / 10 Proteins / 3 Healthy Fats