As a simple alternate to the original diet you may follow this plan! Choose 1 fistful size of any protein on the list teamed with 1 fistful size of any carb on the list OR fruit on the list instead and as many veggies as you want!! Do this 4 times a day! This is a very simple and effective option courtesy of Dr. Jered Wayland.
Proteins
Wild Salmon Turkey Bacon
Tuna Canadian Bacon
Halibut Egg Whites (Egg Beaters)
Swordfish Whole Eggs
Tilapia Protein Powder (Whey)
Cod Organic Milk
Sea Bass Low-fat Cottage Cheese
Tuna Low-fat Cheese
Lobster Raw or Dry Roasted Nuts
Canned Tuna (in water) Tofu
Extra Lean Ground Beef Soybeans
Fillet of beef All Natural Peanut Butter
Top Sirloin All Natural Almond Butter
Turkey Breast Low-Sodium Deli Slices
Lean Ground Turkey Breast Kefir (Health Food Store)
Skinless Chicken Breast 2% Greek Style Yogurt
Lean Ground Chicken Breast Pork Tenderloin
Carbohydrates
Whole Wheat Bread Lentils
Whole Wheat English Muffins Quinoa
Low-Carb Tortillas Lima Beans
Wasa Crackers Shredded Wheat Cereal
Whole-Wheat Pasta Oatmeal (slow cook)
Brown Rice Kashi Go Lean Cereal
Wild Rice Plain Popcorn
Beans (dry or low sodium) Lentils
(Black, white, pinto, kidney, black-eyed peas)
Vegetables – Sky is the limit here!
Spinach Eggplant
Broccoli Yams
Kale Sweet Potatoes
Collard Greens Garlic
Spaghetti Squash Ginger
Green Beans Onions
Asparagus Peppers (all)
Carrots Celery
Brussels Sprouts Zucchini
Tomatoes Mushrooms
Lettuce (all) Cucumbers
Fruits
Blueberries Avacados
Raspberries Kiwis
Strawberries Pears
Goji Berries Peaches
Grapefruit Plums
Oranges Cherries
Apples Melons
Bananas Mango
Papaya Pineapple
Condiments
Galeos Salad Dressing Mustard
Wish-Bone Salad Spritzers Non-Fat Mayo
Ground Flax Seed Low-Carb BBQ
Extra Virgin Olive Oil Low-Carb Ketchup
Balsamic Vinegar Olives
Pam Cooking Spray Tomato Paste
Mrs. Dash Spices Green Tea
Stevia (Sweetener) Low Sugar Pasta Sauce
Low Sodium V-8 Juice Coffee
Non-Sweet Tea No-Sugar Jell-O
Sparkling Water No-Sugar Jell-O Pudding
Diet Soda/Diet drinks with aspartame, splenda, sweet n’ low, equal, etc. are to be avoided!
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