Visit 4 Assignment and Meal Plan (Vegetarian)
- The Return of (Low Glycemic) Fruit
Your Assignment
- Continue to track and limit your carbohydrate intake, only choosing from the free, preferred, and occasional nutrient-dense vegetables and fruits listed in your Daily Tracking Guide (pages 11 to 12).
- If desired, reintroduce fruit this week. You may now substitute 1 to 2 of your carbohydrate boxes with preferred and occasional low glycemic fruit options (no more than 1 to 2 times per week).
- Continue to track protein and healthy fats.
- 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). • Set 1 to 3 SMART goals (specific, measurable, achievable, realistic, time bound) for the week. 1.
Breakfast
2 eggs, poached (2P)
1⁄4 cup salsa (Free)
1 cup sautéed spinach (Free) in 1 tbsp olive oil or grass fed butter (1 Healthy Fat)
2 Protein, 1 Healthy Fat
Snack
1 oz. mozzarella cheese (1P)
10 almonds (1 Healthy Fat)
1 fig (1C)
1 Protein, 1 Healthy Fat, 1 Carb
Lunch
2 oz. tempeh (2P)
1 slice “Cloud Bread” (1P)
2 cups mixed baby greens (Free)
1 cup mixed tomatoes and cucumbers (1C)
3 Protein, 1 Carb
Snack
4 oz. plain whole fat Greek yogurt (1P)
1 tbsp. Flax seed, milled (1 Healthy Fat)
1 cup blueberries (1C)
1 Protein, 1 Healthy Fat, 1 Carb
Dinner
1 serving cauliflower pizza crust pizza (2P,1C)
1 oz. shredded cheese (1P)
3 Protein, 1 Carb
Daily Total:
10 Protein/ 4 Carb/ 3 Healthy Fat
Breakfast
1 whole fat plain Greek yogurt smoothie (1P) with 1⁄2 cup raspberries (1C)
+/- 1 scoop UCAN powder (Free)
1 Protein, 1 Carb
Snack
2 hardboiled eggs (2P) mixed with 1⁄2 small mashed avocado (1 Healthy Fat)
2 Protein, 1 Healthy Fat
Lunch
2 Morning Star sausage patties (2P)
1⁄2 cup Garbanzo beans (1P)
3 cups mixed greens (Free)
1 cup chopped tomatoes and cucumbers (1C)
10 roughly chopped almonds (1 Healthy Fat)
1 tbsp. olive oil (1 Healthy fat)
1 tbsp. balsamic vinegar (Free)
3 Protein, 1 Carb, 2 Healthy Fat
Snack
1 Mozzarella Cheese stick (1P)
1 small apple (1C)
1 Protein, 1 Carb
Dinner
9 oz tofu with spicy herb marinade (3P)
1 cup shake and bake Cauliflower (1C)
3 Protein, 1 Carb
Daily Total:
10 Protein/4 carb/ 3 Healthy Fats
Breakfast
1⁄2 cup whole fat cottage cheese (2P)
1 cup strawberries (1C)
2 Protein, 1 Carb
Snack
1 cup celery (Free)
1 string cheese stick (1P)
1 tbsp. almond butter (no sugar added) (1 Healthy Fat)
1 Protein, 1 Healthy Fat
Lunch
2 Morning Star sausage patties (2P)
1 cup green beans (1C)
3 cups mixed greens (Free)
2 Protein, 1 Carb
Snack
4 oz plain Greek yogurt (1P)
1⁄2 small peach (1C)
6 crumbled walnut halves (1 Healthy Fat)
1 Protein, 1 Carb, 1 Healthy Fat
Dinner
2 oz crumbled tempeh (2P)
1⁄2 cup garbanzo beans (1P)
1 cup roasted kale and Brussels sprouts (1C) in 1 tbsp. olive oil (1 Healthy Fat)
3 Protein, 1 Carb, 1 Healthy Fat
Daily Total:
10 Protein/ 4 Carb/3 Healthy Fats
Breakfast
2 Vegetable Quiche Cups (2P)
Coffee with 2 tbsp. heavy cream (1 Healthy Fat)
2 Protein, 1 Healthy Fat
Snack
1 morning Star sausage patty (1P)
1 Tangerine (1C)
1 Protein, 1 Carb
Lunch
1 cup black beans (2P/1C)
1 vegan burger (1P)
1⁄2 small avocado (1 Healthy Fat)
3 cups chopped Romaine lettuce (Free)
1⁄2 cup salsa and 2 tbsp. sour cream (Free)
3 Protein, 1 Healthy Fat, 1 Carb
Snack
1 Laughing Cow cheese (1P)
1 cup celery (Free)
1 plum (1C)
1 Protein, 1 Carb
Dinner
2 oz. crumbled tempeh (2P) with 1 cup roasted eggplant salad (1C) with 10 chopped almonds (1 Healthy Fat) and sprinkling of goat cheese
2 Protein, 1 Carb, 1 Healthy Fat
Daily Total:
10 Protein/4 Carb/3 Healthy Fat
Breakfast
8 oz. whole fat Greek yogurt (2P)
1 tbsp. chia seeds (1 Healthy Fat)
2 Protein, 1 Healthy Fat
Snack
1⁄2 cup shelled edamame (1P)
1⁄2 pear (1C)
1 Protein, 1 Carb
Lunch
Swiss chard (Free) and goat cheese custard bake (3P)
3 Protein
Snack
1⁄2 cup whole fat cottage cheese (2P)
1 tbsp flax seeds (1 Healthy Fat)
1⁄2 cup blackberries (1C)
2 Protein, 1 Carb, 1 Healthy Fat
Dinner
1 serving eggplant involtini (2P, 1C)
1 cup broccoli (1C)
1 tbsp. olive oil (Healthy Fat)
2 cups arugula (Free)
2 Protein, 2 Carb, 1 Healthy Fat
Daily Total:
10 Protein/4 Carb
Breakfast
Tofu and soy milk smoothie (2P)
1⁄2 cup blueberries (1C)
2 Protein, 1 Carb
Snack
1 hardboiled egg (1P)
10 cashews (1 Healthy Fat)
1 Protein, 1 Healthy Fat
Lunch
2 stuffed baked tomatoes (2P, 2C)
2 cups mixed greens (Free)
1 tbsp. olive oil (1 Healthy Fat)
1 tbsp. balsamic (Free)
2 Protein, 2 Carb, 1 Healthy Fat
Snack
2 servings tzatziki (2P)
15 pistachios (1 Healthy Fat)
1 cup celery (Free)
2 Protein, 1 Healthy Fat
Dinner
3 oz. tempeh (3P)
Sautéed spinach with garlic (Free)
2 small apricots (1C)
3 Protein, 1 Carb
Daily Total:
10 Protein/4 Carb/3 Healthy Fat
Breakfast
8 oz plain whole fat Greek Yogurt (2P)
1⁄2 cup chopped pineapple (no sugar added) (1C)
1 tbsp. flax seed (1 Healthy Fat)
2 Protein, 1 Carb, 1 Healthy Fat
Snack
1 Smart Dog (1P)
1 tbsp. mustard (Free)
1 Protein
Lunch
2 servings eggplant caprese with 2 oz. mozzarella cubes, grilled tomato (2C), and basil vinaigrette with 2 tbsp. olive oil (2 Healthy Fats)
2 Protein, 2 Carb, 2 Healthy Fats
Snack
1⁄2 cup roasted chickpeas (1P)
1 kiwi (1C)
1 Protein, 1 Carb
Dinner
1 serving piquant frittata (2P, 1C)
2 cups of mixed greens (Free)
2 oz. feta cheese (2P)
1 tbsp. balsamic vinegar (Free)
4 Protein, 1 Carb
Daily Total:
10 Protein/4 Carb/3 Healthy Fat
Designed for 10 Protein / 4 Carb / 3 Healthy Fat plan. Adjust counts to your plan as needed. This week, we add in up to 2 optional low glycemic, nutrient dense fruit boxes in lieu of non-starchy vegetable carb boxes while continuing to track carb, proteins, and healthy fats.
Weight Loss Phase
Boxes per day: 4 Carbs (option of 2 boxes from fruits) / 10 Proteins / 3 Healthy Fats