Visit 3 Assignment and Meal Plan
- Tracking Every Macro-Nutrient Through Your Daily Tracking Guide
Your Assignment
- Review the “Daily Tracking Guide” to track prescribed nutrient-dense carbs, protein and healthy fats.
- Consider bookmarking or posting onto your refrigerator the one page “Box Tracking Guide” summary handout as an easy reference.
- Limit nuts, avocado, and legumes per the guidelines.
- Avoid milk if you can (whole, unsweetened cream okay) and, if not, count each 8 ounce glass of milk as a carb “box.”
- Fill out your macronutrient “box counting” tracker daily and bring it to your next visit. • Avoid fruit, juice, carb sweetened beverages, grains, starches, and sugars.
- Plan and organize meals and snacks for each day.
- Stay well hydrated and to avoid or limit alcohol consumption (confined to no or low sugar, no or low carb options only).
- Liberally salt your 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
2 scrambled eggs (2P)
¼ cup salsa (Free)
2 Protein
Snack
1 oz string cheese (1P)
15 pistachios (1 Healthy Fat)
1 Protein, 1 Healthy Fat
Lunch
Grilled chicken salad:
3 cups mixed greens (Free)
2 oz grilled chicken (3P)
½ cup avocado (1 Healthy Fat)
1 cup mix of cucumbers and tomatoes (1C)
2 Tbsp. (no sugar) salad dressing (Free)
2 Protein, 1 Carbohydrate, 1 Healthy Fat
Snack
Pickle roll up:
1 serving dill (unsweetened) pickle (Free)
2 ounces favorite deli-meat (2P)
Lettuce for wrap (Free)
1 tbsp. cream cheese (1 Healthy Fat)
1 – 2 Cups salty broth (miso / bouillon, other) (Optional but recommended and Free)
2 Protein, 1 Carbohydrate, 1 Healthy Fat
Dinner
Zucchini “Noodles” with chicken, spinach, and feta
1 oz crumbled feta cheese (1P)
2 oz cooked chicken (2P)
2 cup zucchini “spiralizer” noodles (2C)
1 cup packed raw spinach (Free)
3 Protein, 2 Carbohydrate
Daily Total:
10 Protein, 4 Carbohydrate, 3 Healthy Fat
Breakfast
½ cup cottage cheese (2P)
1 cup grape tomatoes(1C)
1 tbsp. flax seeds (1 Healthy Fat)
2 Protein, 1 Carbohydrate, 1 Healthy Fat
Snack
1 oz deli turkey, ham, beef slices (1P)
1 cup raw jicama sticks (1C)
1 Protein, 1 Carbohydrate
Lunch
Steak Salad:
3 oz grilled steak (3P)
1 cup bell pepper slices (1C)
3 cups arugula (Free)
1 tbsp. ranch salad dressing (Free)
3 Protein, 1 Carbohydrate
Snack
1 hardboiled egg (1P)
10 almonds (1 Healthy Fat)
1 – 2 Cups salty broth (miso / bouillon, other) (Optional but recommended and Free)
1 Protein, 1 Healthy Fat
Dinner
3 oz pork chop (3P)
1 cup Brussels sprouts (1C) – roasted with 1 tbsp. coconut oil (1 Healthy Fat)
1 cup sautéed spinach (Free)
3 Protein, 1 Carbohydrate, 1 Healthy Fat
Daily Total:
10 Protein, 4 Carbohydrate, 3 Healthy Fat
Breakfast
Frittata:
2 eggs (2P)
1 cup mixed vegetables – asparagus, tomato and peppers (1C)
Consider cream, cheese, butter, ham and / or bacon to complement (1 or more Healthy Fat)
2 Protein, 1 Carbohydrate, 1 Healthy Fat
Snack
4 oz. Greek yogurt (1P) sprinkled w cinnamon (Free) 6 roughly sliced walnut halves (or other serving crushed nuts) (1 Healthy Fat)
1 Protein, 1 Healthy Fat
Lunch
Chicken Caesar salad:
3 cups romaine lettuce (Free)
2 oz chicken (2P)
2 tbsp. Caesar dressing (Free)
1 oz shaved parmesan cheese(1 P)
3 Protein
Snack
1 oz beef jerky (unsweetened) (1P)
1 cup cucumber slices (1C)
1 – 2 Cups salty broth (miso / bouillon, other) (Optional but recommended and Free)
1 Protein, 1 Carbohydrate
Dinner
3oz Mahi Mahi (or favorite fish) (3P)
1 cup cooked broccoli (1C) with a squeeze of lemon juice (Free)
1 cup summer squash bake (1C)
1 tbsp. butter (1 Healthy Fat)
3 Protein, 2 Carbohydrate, 1 Healthy Fat
Daily Total:
10 Protein, 4 Carbohydrate, 3 Healthy Fat
Breakfast
1 egg (1P)
1 Morning Star patty (1P)
1 cup sautéed peppers (1C)
2 Protein, 1 Carbohydrate
Snack
1 oz mozzarella string cheese
1 Protein
Lunch
Mixed Greens topped with Tuna Salad:
3 cups mixed greens (Free)
Canned tuna in olive oil: 3 oz (3P)
1 cup raw chopped vegetables: broccoli, tomatoes, cucumbers and radishes (1C)
10 almonds, slivered (1 Healthy Fat)
3 Protein, 1 Carbohydrate, 1 Healthy Fat
Snack
1 beef hot dog (1 P)
Mustard +/- 1 tbsp. relish (no sugar) (free) 1 – 2 Cups salty broth (miso / bouillon, other) (Optional but recommended & Free)
1 Protein, 1 Healthy Fat
Dinner
3 oz meatballs (3P)
Vegetable stir-fry:
2 cups of mixed vegetables (broccoli, peppers, onions, snow peas) (2C)
2 tbsp. soy sauce (Free)
1 tbsp. olive oil (1 Healthy Fat)
3 Protein, 2 Carbohydrate, 1 Healthy Fat
Daily Total:
10 Protein, 4 Carbohydrate, 3 Healthy Fat
Breakfast
4 oz. whole fat Greek yogurt (1P)
1 tspn. vanilla extract (Free)
10 roughly sliced pecan halves (1 Healthy Fat)
1 Protein, 1 Healthy Fat
Snack
1 oz prosciutto (1P)
1 oz fresh mozzarella cheese (1P)
2 Protein
Lunch
3 oz grilled steak kebabs(3P)
1 cup grilled tomatoes (1C)
½ cup grilled onions (1C)
1 tbsp. olive oil (1 Healthy Fat)
3 Protein, 2 Carbohydrate, 1 Healthy Fat
Snack
1 oz turkey jerky (no sugar added)(1P)
1 cup celery (Free)
1 tbsp. hummus (Free)
1 – 2 Cups salty broth (miso / bouillon, other) (Optional but recommended and Free)
1 Protein
Dinner
3 oz grilled shrimp(3P)
1 cup braised kale(1C)
½ cooked artichoke (1C)
1 tbsp. aioli (1 Healthy Fat)
3 Protein, 2 Carbohydrate, 1 Healthy Fat
Daily Total:
10 Protein, 4 Carbohydrate, 3 Healthy Fat
Breakfast
2 oz smoked salmon (2P)
1 cup of cucumber slices (1C)
2 tbsp. cream cheese (2 Healthy Fat)
2 Protein, 1 Carbohydrate, 2 Healthy Fat
Snack
2 deviled egg halves (2P)
1 Protein
Lunch
Caprese Salad:
3 oz fresh mozzarella cheese (3P)
1 cup sliced tomatoes (1 C)
1 tbsp. balsamic vinegar (Free)
¼ cup chopped basil (Free)
1 tbsp. olive oil (1 Healthy Fat)
3 Protein, 1 Carbohydrate, 1 Healthy Fat
Snack
½ cup shelled edamame (1 P)
1 – 2 Cups salty broth (miso / bouillon, other) (Optional but recommended and Free)
1 Protein
Dinner
3 oz roast beef (3P)
1 cup mashed cauliflower (1 C)
1 cup cooked Swiss chard (1C)
3 Protein, 2 Carbohydrates
Daily Total:
10 Protein, 4 Carbohydrate, 3 Healthy Fat
Breakfast
1 poached egg (1P)
2 slices (1 oz) Canadian or pork bacon (1P) 1 tbsp. grass fed butter (1 Healthy Fat)
2 Protein, 1 Healthy Fat
Snack
4 oz plain Greek yogurt (1P) sprinkled with cinnamon 1 cup snow peas (1C)
1 Protein, 1 Carbohydrate
Lunch
Lettuce Wraps:
2 oz ground turkey (2P)
1 oz shredded cheese (1P)
1 cup grilled red pepper (1C)
½ cup avocado (1 Healthy Fat)
¼ cup salsa (Free)
Large bibb lettuce leaves (Free)
3 Protein, 1 Carbohydrate, 1 Healthy Fat
Snack
1 oz beef jerky (1P)
1 – 2 cups celery (Free)
1 tbsp. peanut butter (no sugar) (1 Healthy Fat) 1 – 2 Cups salty broth (miso / bouillon, other) (Optional but recommended & Free)
1 Protein, 1 Healthy Fat
Dinner
3 oz pan-roasted salmon with arugula (3P)
1 cup cooked eggplant (1C)
1 cup green beans (1C)
1 tbsp. grass fed butter for green beans (1 Healthy Fat)
3 Protein, 2 Carbohydrate, 1 Healthy Fat
Daily Total:
10 Protein, 4 Carbohydrate, 3 Healthy Fat
Designed for 10 Protein / 4 Carb / 3 Healthy Fat plan. This week, we begin tracking 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 organize 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