Visit 4 Assignment and Meal Plan
- 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 poached eggs (2P) with chives over bed of wilted spinach (Free)
1⁄2 cup cantaloupe (1C)
2 Protein, 1 Carb
Snack
1 cheese string (1P)
1 Protein
Lunch
Bun-free beef burger:
3oz ground beef burger (3P)
Lettuce wrap (Free)
1⁄2 cup avocado slices (1 Fat)
Pickles, mustard and 1 tbsp. mayo (Free)
3 Protein, 1 Healthy Fat
Snack
1 oz salami slices (1P + 1 Fat)
1 cup raw cucumber (1C)
1 Protein, 1 Carbohydrate, 1 Fat
Dinner
3 oz grilled, broiled, or baked salmon (3P)
15 steamed or roasted asparagus spears (1C)
1 tbsp. butter (1 Healthy Fat) for asparagus
Splash of lemon juice (Free)
1 medium kiwi (1C)
3 Protein, 2 Carbohydrate, 1 Healthy Fat
Daily Total:
10 Protein/ 4 Carbohydrate/ 3 Healthy Fat
Breakfast
1 cup Greek yogurt (2P)
1 Tbsp. flax seeds (1 Fat)
1⁄2 cup blueberries (1C)
2 Protein, 1 Carbohydrate, 1 Healthy Fat
Snack
2 oz beef jerky (unsweetened/no sugar added) (2P)
2 Protein
Lunch
Mixed Greens Salad:
3 cups mixed greens (Free)
1 cup combo of tomatoes and cucumbers (1C)
1 tbsp. olive oil (1 Healthy Fat) and 1 tbsp. red wine vinegar (Free)\
Egg Salad:
2 hard boiled eggs, mashed (2P)
1 Tbsp mayo (Free)
1⁄4 cup chopped celery (Free)
Salt / pepper to taste
2 Protein, 1 Carbohydrate, 1 Healthy Fat
Snack
1 oz cheese (1P)
1⁄2 small apple (1C)
1 Protein, 1 Carbohydrate
Dinner
3 oz chicken thighs (3P)
1 cup grilled zucchini (1C) brushed with 1 Tbsp olive oil (1 Healthy Fat)
1 cup steamed spinach (Free)
3 Protein, 1 Carbohydrate, 1 Healthy Fat
Daily Total:
10 Protein/ 4 Carb/ 3 Healthy Fat
Breakfast
1 hardboiled egg (1P)
2 slices turkey bacon (1P)
2 Protein
Snack
1⁄4 cup cottage cheese (1P)
1 medium plum (1C)
1 Protein, 1 Carbohydrate
Lunch
2 large grilled scallops – 1 oz each (2P)
Watermelon and Feta Salad:
3 cups arugula (Free)
1 oz feta cheese (1 P)
Fresh mint (Free)
1 Tbsp olive oil (1 Healthy Fat)
1 Tbsp balsamic vinegar (Free)
1 cup cubed watermelon (1C)
3 Protein, 1 Carbohydrate, 1 Healthy Fat
Snack
1 oz deli ham or other meat (no sugar added) (1P)
1 Protein
Dinner
1 cup spaghetti squash (1C) with
Spicy sauce:
1 cup tomato sauce (no sugar added) (1C)
2 oz spicy Italian Sausage (2 P + 2 Healthy Fat)
1⁄2 cup chickpeas (1P)
3 Protein, 2 Carbohydrate, 2 Healthy Fat
Daily Total:
10 Protein / 4 Carb/ 3 Healthy Fat
Breakfast
1⁄2 cup Greek Yogurt (1P)
1⁄2 cup chopped pineapple (1C)
1 Protein, 1 Carbohydrate
Snack
1 oz cheese string (1P)
5 macadamia nuts (1 Healthy Fat)
1 Protein, 1 Healthy Fat
Lunch
Chicken Fajita Wraps:
3 oz grilled chicken (3P)
1 cup peppers (1C)
1⁄2 cup onion (1C)
Lettuce leaves (Free)
3 Protein, 2 Carbohydrate
Snack
2 oz prosciutto (2P)
1 cup celery (Free) with 1 Tbsp cream
cheese (1 Healthy Fat)
2 Protein, 1 Healthy Fat
Dinner
3oz baked, broiled, grilled, poached tilapia or other fish (3P)
Mixed greens salad:
3 cups mixed greens (Free)
1⁄2 cup raw mushrooms (Free)
1⁄2 cup celery (Free)
1 Tbsp olive oil (1 Fat)
1 Tbsp balsamic vinegar (Free)
2 small apricots (1C)
3 Protein, 1 Carbohydrate, 1 Healthy Fat
Daily Total:
10 Protein/ 4 Carb / 3 Healthy Fat
Breakfast
1 scrambled egg (1P) (Consider complementing with butter, cream, cheese and / or other free
or preferred non-starchy vegetables. Track accordingly)
1 pork sausage link (1P + 1 Fat)
1⁄2 small peach (1C)
2 Protein, 1 Carbohydrate, 1 Healthy Fat
Snack
1 oz turkey or beef jerky (no sugar added) (1P)
2 dill pickles (Free)
1 Protein
Lunch
Stir-Fry Beef & Broccoli
3oz flank steak (3P)
1 cup broccoli (1C)
1 tbsp. soy sauce (Free)
1 tbsp. sesame oil (1 Healthy Fat)
1 medium clementine orange (1C)
3 Protein, 2 Carbohydrate, 1 Healthy Fat
Snack
1 cheese string (1P)
1 cup celery (Free) with 1 Tbsp hummus (Free)
1 Protein
Dinner
3 oz ground turkey, pork and / or beef meatloaf (3P)
1 cup green beans (1C) with 1 tbsp. butter (1 Healthy Fat)
Spinach salad:
2 cups spinach (Free)
1 cup raw mushrooms (Free)
1 Tbsp sugar-free dressing (Free)
3 Protein, 1 Carbohydrate, 1 Healthy Fat
Daily Total:
10 Protein/ 4 Carb / 3 Healthy Fat
Breakfast
Strawberry Shake:
1 cup unsweetened almond milk (Free)
1 scoop Whey Better protein powder (2P)
1 cup strawberries
2 Protein, 1 Carbohydrate
Snack
1 oz deli turkey or other meat (1P)
10 pecan halves (1 Healthy Fat)
1 Protein, 1 Healthy Fat
Lunch
Crustless Quiche:
2 eggs scrambled with splash of whole cream (2P)
1 oz bacon (1P)
1 cup mixed vegetables (asparagus, red peppers, mushrooms and onions) (1C)
Side Salad:
3 cups mixed greens (Free)
1 Tbsp sugar-free dressing (Free)
3 Protein, 1 Carbohydrate
Snack
10 olives (Free)
1 oz brie cheese (1P + 1 Fat)
1 Protein, 1 Healthy Fat
Dinner
3 oz lamb kebabs (3P)
Coleslaw:
1 cup raw cabbage (1 C)
1 tbsp. sugar-free coleslaw dressing (Free)
2 tbsp. heavy whipped cream (no sugar added) (1 Fat)
1⁄2 cup blueberries (1C)
3 Protein, 2 Carbohydrate, 1 Healthy Fat
Daily Total:
10 Protein/ 4 Carb/ 3 Healthy Fat
Breakfast
Omelet:
2 eggs cooked in splash of butter and cream (2P)
1 oz cheese (1P)
2-3 chopped mushrooms (Free)
1⁄2 cup chopped spinach (Free)
1⁄2 cup avocado slices (1 Fat)
1⁄2 cup raspberries (1C)
3 Protein, 1 Carbohydrate, 1 Healthy Fat
Snack
1oz mozzarella string cheese (1 P)
1 small (8 oz) whole milk latte (1C)
1 Protein/ 1 Carbohydrate
Lunch
Taco Salad:
3 cups romaine lettuce (Free)
2 oz cooked ground chicken (or beef, pork, fish, or shrimp) (2P) – prepared with taco seasoning (Free)
1 Tbsp taco or hot sauce (Free)
1 oz shredded full-fat cheddar cheese (1P + 1 Fat)
1 cup chopped tomatoes and bell peppers (1C)
3 Protein, 1 Carbohydrate, 1 Healthy Fat
Snack
1⁄2 cup shelled edamame (1P)
1 Protein
Dinner
2 oz pork (or beef) tenderloin (3P)
1 cup roasted cauliflower (1C) – prepared with 1 tbsp. coconut oil (1 Fat)
1 cup cooked bok choy (Free)
2 Protein, 1 Carbohydrate, 1 Healthy Fat
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 con tinuing 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