The Wall Street Diet Template FOOD RECOMMENDED YOUR THE CATEGOry AMOUNT AMOUNT FOODS Dry Carbs Zero White bread, bagels, muffins, scones, candy, bread in the bread basket, pizza, ice cream, brownies, Danish, pasta, etc. Juicy Carbs 4–7 allowed 1 fist- sized portion of each of the per week following = 1 Juicy Carb: baked/roasted white or sweet potato, all beans (black, kidney, etc.), brown rice, lentils, chick- peas, corn, winter squash, peas, marinara sauce Each of the following = 1 Juicy Carb: 2 slices whole wheat or rye bread, or for additional bread choices, see the Shop- ping List, page 304. 1 sushi roll (6–8 pieces) = 1 Juicy Carb Any WSD approved frozen meal= 1 Juicy Carb Fiber 1–3 servings 4–6 Fiber Rich crackers or Scandinavian per day bran crisps = 1 serving of fiber 1 high- fiber whole wheat wrap = 1 serving of fiber 1⁄2 cup oatmeal or 1⁄2 cup all bran or 3⁄4 cup of Kashi Go Lean = 1 serving of fiber Fruits 1–3 fruits Each of the following = 1 serving of fruit: per day apple (small), apricots (2 small), 1⁄2 cup blueberries, 1 cup cantaloupe, 1⁄2 grape- fruit, 2 clementines, 1⁄2 cup honeydew, 1 cup oranges, 1 cup peaches, 1 cup pineapple, 1 cup raspberries or straw- berries, 1⁄2 banana, 12 cherries, 17 grapes Vegetables Unlimited Asparagus, artichoke hearts, broccoli, (CPCers: cabbage, cauliflower, celery, chard, no snacking on cucumbers, escarole, fennel, green baby carrots beans, green onions, kale, lettuce, or cherry mushrooms, peppers, spinach, sprouts, tomatoes) tomatoes, zucchini, carrots, eggplant Protein Have protein Each of the following = 1 serving of protein: at every meal. Breakfast options: 4–6 egg whites, 1–2 Choose baked, eggs (limit to 5 whole eggs per week), broiled, 1⁄2 cup cottage cheese, 2 slices turkey or steamed, Canadian bacon, 6–8 ounces low- fat grilled, yogurt, 1 packet or 1 scoop protein shake/ or poached. powder, 1.5 tablespoons peanut butter FOOD RECOMMENDED YOUR THE CATEGOry AMOUNT AMOUNT FOODS Protein Lunch/Dinner options (1 BlackBerry- (continued) sized portion = 3 ounces protein; shoot for 1–2 BlackBerrys at lunch/dinner): turkey, chicken, fish, shellfish, lamb, lean sirloin, buffalo, tofu, meat substitutes (check label for serving) Misc. protein choices: 8 ounces skim milk, 12 almonds, 1–2 mini Babybel Light or Laughing Cow Light cheese, 1 serving shredded light cheese for cooking, 1⁄4- pound bag fresh sliced turkey (for CPCers) Beverages Drink 64 Water, seltzer, herbal or green tea ounces of water per day. No juice, regular soda, and limit diet beverages. Alcohol One free drink Light beer, wine, vodka, or scotch allowed. 2nd counts as a Juicy Carb. Fats/Oils Limit Olive oil, cheese, avocado, nuts, canola oil, flaxseed oil, lite mayonnaise, salad dressing Condiments Choose wisely Pick: mustard, balsamic vinegar, salsa, spices, lite soy sauce, seasonings Limit: sugary salad dressings (e.g., honey mustard, raspberry vinaigrette), ketchup, barbecue sauce, teriyaki sauce, red sauce Fun Snack Less than 200 Lärabar, Luna bar, Kashi crunchy bar, Optional calories, low Gnu Foods bar, 1.3- ounce bag Glenny’s in fat, high in Soy Crisps (see Shopping List, fiber. Eaten pages 311–12, for complete list) between lunch and dinner. Lite­ Less than 80 Each of the following = 1 serving: Morning calories. Limit ­ Mid- morning options: 6–8 ounces Fun Snack after- dinner Dannon Light & Fit yogurt or 0% Greek or Evening snacks to 3 yogurt, 1–2 Laughing Cow w/ 1–2 Fiber Snack (CE times per week, Rich, 8 ounces skim milk, 12 almonds only) to be eaten right after After-dinner options: Any nonfat/sugar- dinner. free Fudgsicle/Popsicle/fruit pop, sugar- free Jell-­O, sugar- free pudding Wall Street Meal Suggestions Breakfast CEREALS COTTAGE CHEESE BARS/SHAKES TO GO >5g fiber: Kashi 1⁄2 c Breakstone’s Lärabar, TLC Go Lean, Heart to 1% cottage cheese crunchy, Nature Heart; Good w/2 Fiber Rich Valley, Luna Friends; Fiber One; crackers and Sunrise, Gnu Oat Bran; Back to 1 fruit Foods bar, Nature Banana Myoplex Lite or Nut Multibran Carb Sense ready- to- drink shake With 1⁄2 c low- fat milk or soy milk Lunch Business Lunch: Turkey sandwich Salad w/ turkey, 2 appetizers (salad on whole wheat chicken, dry tuna, and shrimp bread w/ lettuce, tofu, or shrimp cocktail, salad tomato, and w/ 3 non-starchy and raw bar), mustard non- marinated or mixed green vegetables plus salad, grilled balsamic vinai- fish, and veggies grette (optional double protein and fat for non– Veteran Dieters or those w/ 30+ lbs to lose) Fun Snack FRUIT CHIPS YOGURT Goal less than Any fruit that fits Glenny’s Soy 0–2% Fage Greek 200 calories in your hand Crisps, 1.3- oz bag yogurt, Dannon Lite & Fit yogurt/smoothies, Stonyfield Light Dinner FROZEN GENERIC CHOICE CHINESE Amy’s under Protein, vegetable, Egg drop or hot 300–380 calories optional starch and sour soup, Plus 1 c steamed steamed moo veggies or 1 pack shoo chicken shirataki w/ 1 pancake noodles Lite Morning Fun 1–2 Laughing Cows/ 6- oz Dannon Light 10–12 almonds Snack or Evening 1–2 Fiber Rich & Fit (freeze at ­Snack crackers night) (Under 80 calories, CE only) OPTIONAL After- dinner snack allowed 3 nights per week VEGGIE LINKS/ YOGURT EGGS OATMEAL SAUSAGES 0–2% Greek yogurt 4- egg- white 1 c cooked or 2 MorningStar with 3⁄4 c Kashi Go omelet or Egg 1 packet Veggie Links Lean cereal and Beaters with McCann’s, Arrow- or 2 Al Fresco 1 fruit Laughing Cow head Mills (fruit- apple maple Light cheese or veg ­flavored or chicken sausages w/ slice of toast or regular) or plus 2 Fiber Rich Fiber Rich crackers, Quaker Oatmeal crackers, 1 fruit or 2 hard-boiled (regular or weight eggs w/ 2 Fiber control) Rich crackers and 1 fruit Amy’s pizza pocket, Chicken veggie soup 1⁄2 c low- fat tuna or 6–8 pieces of feta/spinach pocket, w/ no noodles or chicken salad on sashimi, miso or tofu scramble couscous (large), top of mixed greens, soup or green pocket or 10 veggie sliced cucumber, salad (1⁄2 dressing), (medium–large), or and tomatoes, plus optional oshitashi low- fat, dairy- free 2 Fiber Rich bean (medium– crackers or 1 La large) Tortilla Factory wrap CHEESE BAR 1 ­Polly-­O string Luna, Kashi Orville Reden- Crispy Delites cheese or 2 crunchy, Lärabar, bacher Smart Pop 1- oz bag, any Laughing Cow Gnu, Pria, Kind, mini bag flavor Light or 2 Babybel Balance Bar Light cheeses w/2 Fiber Rich crackers QUICK PICKUP VEGGIE NIGHT DELIVERY SER­vICE QUICK-FIX DINNER 1⁄4 rotisserie Baked white or Meal from delivery 1 low- fat breaded chicken (no skin), sweet potato, 2 ser vice that is chicken cutlet salad w/ 1–2 c mea sured c under 400 calories (Perdue or Bell & steamed veggies steamed veggies Evans) w/ 1⁄2 c marinara sauce over shirataki noodles or steamed spinach Sugar- free Jell-­O 17 frozen grapes 25- cal Swiss Miss ­ Edy’s No Sugar or sugar- free or 1 c frozen berries Sugar-Free Hot Added Fruit Bars pudding (night- (nighttime) Cocoa Mix packets or Sugar-Free time) or 1 T Ghirardelli Popsicle or Tofutti Chocolate Premium pop (nighttime) Hot Cocoa w/ 4 oz skim milk (night- time) My breakfast picks:_______________________________________________________ _________________________________________________________________________ _________________________________________________________________________ My on- the- go airport/travel breakfast picks:_________________________________ _________________________________________________________________________ _________________________________________________________________________ My mid- morning snack pick (CE only):______________________________________ My business entertaining lunch picks (consult local restaurant menus): _________________________________________________________________________ _________________________________________________________________________ _________________________________________________________________________ My personal at- home lunch picks:__________________________________________ _________________________________________________________________________ _________________________________________________________________________ My in- the- office lunch picks:_______________________________________________ _________________________________________________________________________ _________________________________________________________________________ My on- the- go airport/travel lunch picks:____________________________________ _________________________________________________________________________ _________________________________________________________________________ _________________________________________________________________________ My Fun Snack pick:_______________________________________________________ My business entertaining dinner picks (consult local restaurant menus): _________________________________________________________________________ _________________________________________________________________________ _________________________________________________________________________ My personal at- home dinner picks:_________________________________________ _________________________________________________________________________ _________________________________________________________________________ _________________________________________________________________________ My on- the- go airport/travel dinner picks:___________________________________ _________________________________________________________________________ _________________________________________________________________________ MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Breakfast Lite Morning Fun (CE only) Lunch Fun Snack