Partial Meal Replacement Program Over the Counter Choices & 2 Regular Meals

PARTIAL MEAL REPLACEMENT PROGRAM OVER THE COUNTER CHOICES & 2 REGULAR MEALS

Kaiser Permanente Colorado Department of Metabolic-Surgical Weight Management

PARTIAL MEAL REPLACEMENT 1200 CALORIES This meal plan includes (A) 2 meals and (B) 2-3 supplements. One of your supplements will be your third meal and the other supplement(s) are at snacks.

A. TWO MEALS: EACH MEAL = 400 CALORIES

EACH MEAL: It consists of option I, II and III I. 200 CAL = 4 OZ LEAN OR NON FAT PROTEIN (See lists for examples. Note 4 oz is cooked protein. 1 oz of protein = 7 grams, so 4 oz = 28 grams.) And II. Choose option A or B. A. 100 calories = 4 CUP RAW OR COOKED VEGGIES (Cooked refer to those vegetables that shrink a lot ex - spinach, kale, mushrooms etc.) Or B. 100 calories = 2 CUP RAW or COOKED VEGGIES (Cooked refer to those vegetables that shrink a lot ex - spinach, kale, mushrooms etc.)

PLUS 1 serving of FRUIT. (see list of portions)

With Option B – Per meal you will need 2 c of vege and one fruit. Per day this is 4 c of vege and 2 fruits. (The fruit can be eaten with the meal or as a snack and if you have a hard time getting in all the vegetables at one meal you can also eat them as a snack to make up what you are missing.) And III. 100-110 CAL = Choose one of the following from below: ½ CUP HIGH FIBER WHOLE GRAIN (cooked) (brown rice, beans, oatmeal, whole wheat pasta) Or 1 SLICE OF DOUBLE FIBER BREAD Or 1 LOW CARB HIGH FIBER TORTILLA (ex LA TORTILA FACTORY) Or 1 WHOLE WHEAT SANDWICH THIN or BAGEL THIN Or 1 WHOLE WHEAT FLAT OUT

B. HIGH PROTEIN SUPPLEMENTS equal to approximately 400 CAL: Each with 15 grams or more of protein and each containing 140-200 calories. Total supplements = 2 (one is a meal, one is for a snack) A supplement is a protein shake, protein bar or a nonfat Greek yogurt, (Stonyfield, Fage,1 Oikos or Chobani) or cottage cheese. See list of supplements for guidelines and examples. Example meal plan:

PARTIAL MEAL REPLACEMENT 1400 CALORIES This meal plan includes (A) 2 meals and (B) 3-4 supplements. One of your supplements will be your third meal and the other supplements are at snacks.

A. TWO MEALS: EACH MEAL = 400 CALORIES

EACH MEAL: It consists of option I, II and III IV. 200 CAL = 4 OZ LEAN OR NON FAT PROTEIN (See lists for examples. Note 4 oz is cooked protein. 1 oz of protein = 7 grams, so 4 oz = 28 grams.) And V. Choose option A or B. A. 100 calories = 4 CUP RAW OR COOKED VEGGIES (Cooked refer to those vegetables that shrink a lot ex - spinach, kale, mushrooms etc.) Or B. 100 calories = 2 CUP RAW or COOKED VEGGIES (Cooked refer to those vegetables that shrink a lot ex - spinach, kale, mushrooms etc.)

PLUS 1 serving of FRUIT (see list of portions)

With Option B – Per meal you will need 2 c of vege and one fruit. Per day this is 4 c of vege and 2 fruits. (The fruit can be eaten with the meal or as a snack and if you have a hard time getting in all the vegetables at one meal you can also eat them as a snack to make up what you are missing.) And VI. 100-110 CAL = Choose one of the following from below: ½ CUP HIGH FIBER WHOLE GRAIN (cooked) (brown rice, beans, oatmeal, whole wheat pasta) Or 1 SLICE OF DOUBLE FIBER BREAD Or 1 LOW CARB HIGH FIBER TORTILLA (ex LA TORTILA FACTORY) Or 1 WHOLE WHEAT SANDWICH THIN or BAGEL THIN Or 1 WHOLE WHEAT FLAT OUT

B. HIGH PROTEIN SUPPLEMENTS equal to approximately 600 CAL: Each with 15 grams or more of protein and each containing 140-200 calories. Total supplements = 3 (one is a meal and the other 2 are for two different snacks.) A supplement is a protein shake, protein bar or a nonfat Greek yogurt (Stonyfield, Fage, 2 Oikos or Chobani) or cottage cheese. See list of supplements for guidelines and examples.

PARTIAL MEAL REPLACEMENT 1600 CALORIES This meal plan includes (A) 2 meals and (B) 4-5 supplements. One of your supplements will be your third meal and the other supplements are at snacks.

A. TWO MEALS: EACH MEAL = 400 CALORIES

PLUS 1 serving of FRUIT (see list of portions)

And III. 100-110 CAL = Choose one of the following from below: ½ CUP HIGH FIBER WHOLE GRAIN (cooked) (brown rice, beans, oatmeal, whole wheat pasta) Or 1 SLICE OF DOUBLE FIBER BREAD Or 1 LOW CARB HIGH FIBER TORTILLA (ex LA TORTILA FACTORY) Or 1 WHOLE WHEAT SANDWICH THIN or BAGEL THIN Or 1 WHOLE WHEAT FLAT OUT

B. HIGH PROTEIN SUPPLEMENTS equal to approximately 800 CAL: Each with 15 grams or more of protein and each containing 150-200 calories. Total supplements = 4 (one is a meal and the other 3 are for three different snacks.) A supplement is a protein shake, protein bar or a nonfat Greek yogurt (Stonyfield, Fage, 3 Oikos or Chobani) or cottage cheese. See list of supplements for guidelines and examples.

Protein Supplements

HIGH PROTEIN MEAL REPLACEMENT PRODUCTS How to Choose a Protein Shake or Bar: 1. Check out the calories: Aim for 140-200 calories per product. If it has closer to 100 calories you will need to consume more of those products. 2. Check out the protein: Aim for 20 grams of protein per product. (15 grams minimum) 3. Check out and compare the total amount of carbs VS. the total amount of protein in the product: The Total Carbohydrates (carbs) need to be less than or equal to the protein grams. The carbs should not be higher than the total protein, however a few grams higher is fine as that is almost equivalent to an equal ratio of carb and protein.

Examples of some protein shakes and bars are below

Note – Muscle Milk Regular is fine too as long as it fits into the guidelines.

Muscle Milk Light - Chocolate Milk Protein Powder (Mix with water)

Calories 195 Sodium 115 mg Total Fat 6 g Potassium 620 mg Saturated 3 g Total Carbs 11 g Polyunsaturated 0 g Dietary Fiber 1 g Monounsaturated 0 g Sugars 2 g Trans 0 g Protein 25 g Cholesterol 5 mg

Muscle Milk Light - Chocolate Protein Drink (premixed)

Calories 150 Sodium 280 mg Total Fat 4 g Potassium 700 mg Saturated 2 g Total Carbs 9 g Polyunsaturated 0 g Dietary Fiber 2 g Monounsaturated 0 g Sugars 3 g Trans 0 g Protein 20 g Cholesterol 10 mg

Pure Protein - Frosty Chocolate Protein Powder (Mix with water)

Calories 140 Sodium 190 mg Total Fat 3 g Potassium 320 mg Saturated 1 g Total Carbs 4 g Polyunsaturated 0 g Dietary Fiber 1 g Monounsaturated 0 g Sugars 2 g Trans 0 g Protein 25 g Cholesterol 80 mg

EAS Advant Edge Carb Control - Chocolate Fudge Protein Shake

Calories 110 Sodium 280 mg Total Fat 3 g Potassium 540 mg Saturated 0 g Total Carbs 4 g Polyunsaturated 0 g Dietary Fiber 2 g Monounsaturated 0 g Sugars 0 g Trans 0 g Protein 17 g Cholesterol 20 mg

SlimFast Protein and Low Carb – Vanilla Protein Shake (not the regular Slim Fast because it doesn’t have enough protein in it)

Calories 180 Sodium 220 mg Total Fat 9g Potassium 0 mg Saturated 0 g Total Carbs 3 g Polyunsaturated 0 g Dietary Fiber 1 g Monounsaturated 0 g Sugars 0 g Trans 0 g Protein 20 g Cholesterol 15 mg

Slimfast Protein and Low Carb – Creamy Chocolate Protein Shake (not the regular Slim Fast because it doesn’t have enough protein in it)

Calories 180 Sodium 260 mg Total Fat 9g Potassium 550 mg Saturated 2 g Total Carbs 4 g Polyunsaturated 0 g Dietary Fiber 2 g Monounsaturated 0 g Sugars 2 g Trans 0 g Protein 20 g Cholesterol 15 mg

PREMIER PROTEIN (avail at Costco) - Chocolate protein shake

Calories 160 Sodium 340 mg Total Fat 3 g Potassium 500 mg Saturated 1 g Total Carbs 5 g Polyunsaturated 0 g Dietary Fiber 3 g Monounsaturated 0 g Sugars 1 g Trans 0 g Protein 30g Cholesterol 25mg

PREMIER PROTEIN (avail at Costco) - Strawberry and Vanilla protein shake

Calories 160 Sodium 330 mg Total Fat 3 g Potassium 390 mg Saturated 1 g Total Carbs 3 g Polyunsaturated 0 g Dietary Fiber 2g Monounsaturated 0 g Sugars 1 g Trans 0 g Protein 30g Cholesterol 25mg

EAS Myoplex Light - Chocolate Fudge Protein Shake

Calories 170 Sodium 240 mg Total Fat 2 g Potassium 360 mg Saturated 1 g Total Carbs 20 g Polyunsaturated 0 g Dietary Fiber 5 g Monounsaturated 0 g Sugars 4 g Trans 0 g Protein 20 g Cholesterol 15mg

Cystosport (Costco) - 100% Whey Protein Powder, Chocolate

Calories 140 Sodium 170 mg Total Fat 3 g Potassium 220 mg Saturated 2 g Total Carbs 3 g Polyunsaturated 0 g Dietary Fiber 1 g Monounsaturated 0 g Sugars 3 g Trans 0 g Protein 27 g Cholesterol 70 mg

PURE PROTEIN BARS – They can be found at many grocery and drug stores. Read the labels - some are 150 calories and some are 200 calories. They come in many different flavors (ex Chocolate Peanut Butter, Chewy Chocolate Chip, Chocolate Deluxe, Smores etc)

Pure Protein Bar - Choc Peanut Butter Serving Size: 1

Calories 200 Sodium 200 mg Total Fat 6 g Potassium 140 mg Saturated 3 g Total Carbs 16 g Polyunsaturated 0 g Dietary Fiber 1 g Monounsaturated 0 g Sugars 2 g Trans 0 g Protein 20 g Cholesterol 10 mg

Protein Blend (Whey Protein Hydrolysate, Whey Protein Isolate), Coating (Maltitol, Fractioned Palm Kernel Oil, Whey Protein Concentrate, Cocoa Powder (processed with alkali), Calcium Carbonate, Soy Lecithin, Natural Flavors, Sucralose) Hydrolyzed Collagen, Glycerin, Cocoa Powder, Water, Milk Protein Isolate, Milk Chocolate Drops (Sugar, Whole Milk Powder, Chocolate Liquor, Cocoa Butter, Milk Fat, Soy Lecithin, Natural Vanilla Flavor), Maltitol Syrup, Peanut Flour, Calcium Carbonate, Natural Flavor, Vitamin and Mineral Blend (Ascorbic Acid, d-Alpha Tocopheral Acetate, Niacinamide, Tricalcium Phosphate, Zinc Oxide, Copper Gluconate, d-Calcium Pantothenate, Vitamin A Palmitate, Pyridoxine Hydrochloride, Thiamin Mononitrate, Riboflavin, Folic Acid, Biotin, Potassium Iodide, Cyanocobalamin), Sucralose, Almond Butter, Wheat Germ, Soy Lecithin.

Other good bars: (They come in a variety of flavors) Think Thin Bar – It has around 230 calories and 20 grams of protein. The little bit of extra calories is fine as other choices you might pick are lower in calories and it will all even out. Muscle Milk Light Bar – It has around 170 calories and 15 grams of protein Powercrunch Quest bar

FOCUS 28 PROTEIN BARS They can be ordered at - www.focus28diet.com

FLAVORS CRISPY FUDGE GRAHAM BARS CRISPY PEANUT BARS CRISPY BERRY BARS CRISPY CINNAMON BARS

Serving Size: 1 Bar

Calories 160 Sodium 280 mg Total Fat 5 g Potassium 115 mg Saturated 3 g Total Carbs 18 g Polyunsaturated 0 g Dietary Fiber 5 g Monounsaturated 0 g Sugars 8 g Trans 0 g Protein 15 g Cholesterol 0 mg Soy Protein 13 g

Ingredients: Soy Protein Isolate, Roasted Soybeans, Polydextrose, High Maltose Corn Syrup, Sugar, Fractionated Palm Kernel Oil, Maltitol Syrup, Water, Milk Protein Isolate, Natural and Artificial Flavor (Includes Wheat), Nonfat Milk, Lactose, Cocoa (Processed With Alkali), Soy Fiber, Butter (Cream, Salt), Tapioca Starch, Salt, High Oleic Sunflower Oil (With Tocopherols Added To Protect Flavor), Dextrose, Calcium Carbonate, Soy Lecithin, Caramel Color, Sucralose, Ascorbic Acid, Ferric Orthophosphate, Maltodextrin, Alpha Tocopherol Acetate, Niacinamide, Zinc Oxide, Copper Gluconate, Calcium Pantothenate, Vitamin A Palmitate, Pyridoxine Hydrochloride, Riboflavin, Thiamin Mononitrate, Folic Acid, Biotin, Potassium Iodide, Vitamin B12 (Cyanocobalamin).

THEY MAY CONTAIN TRACES OF PEANUTS AND OTHER NUTS.

PREMIER PROTEIN BARS

Flavors: CHOCOLATE PEANUT BUTTER DOUBLE CHOCOLATE YOGURT PEANUT BUTTER

THESE ARE ALMOST 300 CALORIES

*THIS BAR IS 2 SERVINGS!!! DON’T EAT IT ALL AT ONCE

½ BAR =1 SERVING: 140 CALORIES AND 15 GRAMS OF PROTEIN

COMBINATION OF SOY AND WHEY Premier Protein Bar Chocolate Peanut Butter

Serving Size: 1 bar

Calories 280 Sodium 420 mg Total Fat 7 g Potassium 190 mg Saturated 3.5 g Total Carbs 23 g Polyunsaturated 0 g Dietary Fiber 1 g Monounsaturated 0 g Sugars 8 g Trans 0 g Protein 30 g Cholesterol 10 mg

Ingredients: Protein Blend (Soy Protein Isolate, Whey Protein Concentrate, Whey Protein Hydrolysate), Hydrolyzed Gelatin, Glycerin, Sugar, Water, Peanut Flour, Peanut Butter, Palm Kermal Oil, Cocoa Powder, Natural Flavor, Whey Powder, Non Fat Dry Milk, Salt, Tapioca Starch, Sucralose, Soy Lecithin, Carmel Color. Allergy Information: Contains Milk, Peanuts and Soy. This product is produced in a facility with soy, dairy, egg and wheat ingredients, peanuts, seeds, fish and tree nuts.

Protein Facts

Meat, Fish, Chicken and Cheeses 3 oz = size of a deck of cards 1 oz of protein = 7 grams of protein. 4 oz = 28 grams of protein Choose the leanest choice CALORIES CARBOHYDRATES FAT PROTEIN *1 oz lean protein 35-45 calories 0 grams 0-3 grams 7 grams 1 oz medium fat protein 75 calories 0 grams 4-7 grams 7 grams

1 oz high fat protein 100 calories 0 grams 8+ grams 7 grams 1 oz plant variable variable variable 7 grams

*LEAN PROTEIN = 35-45 CALORIES and 0-3 grams fat per oz • 1 oz lean beef • 1 cup non fat milk or 2 egg whites • 1 oz ( < 3 grams per oz fat ) CHEESE • ¼ cup cottage cheese • 1 oz lox • 1 oz most fish • 1 oz lean red meat or lamb • 6 oysters • 1 oz chicken or turkey • 1 oz lean deli meat • 1 oz light (reduced fat) firm tofu • 1 oz shellfish • 1 oz tuna

MEDIUM FAT PROTEIN = 75 CALORIES and 4-7 grams fat per oz • 1 oz feta • 1 oz low fat mozzarella or 2 oz ricotta cheese • 1 oz firm tofu • 1 oz meatloaf, corned beef, lamb • 1 oz veal cutlet, pork cutlet (no bread) • 1 oz prime beef with fat trimmed

HIGH FAT PROTEIN = 100 CALORIES and > 8 GRAMS FAT per oz • 2 slices high fat bacon • 3 slices turkey • 1 hot dog, 1 oz of some beef and pork, dark meat of turkey or chicken • 1 oz sausage with 8 grams or more fat • 1 oz regular fat cheese: cheddar, jack, American, Swiss

PLANT BASED PROTEIN = 7 grams protein, 15 grams carbohydrates & VARIABLE FAT

• ½ cup edamame = 70 calories • 3 falafel balls = 7 grams protein, 15 grams carbohydrates > 7 grams fat = 120 calories • ½ cup hummus = 7 grams protein, > 7 grams fat = 100 calories (note low fat hummus is available)

Lean ProteinProtein Ideas for Meals

Fact Breakfast Ideas Protein Choices: • Egg whites or egg beaters (1/4 c = 1 oz of protein (7 g of protein) • Eggs (boiled or poached) limit to 4 whole eggs per week • Non Fat Greek yogurt (Stony Field Farms organic, Fage, Oikos, Chobani) • Non Fat or low fat cottage cheese (1/4 c = 1 oz of protein (7 g of protein) • Lean deli ham or turkey (choose nitrate and nitrate free brands like Boar’s head brand which is available at king soopers and sprouts. Also whole foods and Costco has different options.) • Smoked Salmon • Lean Canadian Bacon • Lean Turkey bacon (Read the food label. Choose Jenny O which is 2 slices = 1 oz of protein or Safeway select brand is 1 slice = 1 oz of protein • Morningstar farms or Boca sausage links or patties (vegetarian) • Light (reduced fat) firm and extra firm tofu (1 c = approximately 3 oz of protein)

Lunch and Dinner Ideas Protein Choices: • Salmon • Lox • Blue fin Tuna or water packed albacore tuna • White fish – cod, flounder, haddock, halibut, mahi mahi, snapper • Sardines • Skinless chicken or turkey breast • Extra lean ground turkey (95% or leaner) or ground chicken • Lean ham • Lean deli ham or turkey (choose nitrate and nitrate options. See above) • Lean beef – sirloin, tenderloin, filet, round, flank • Lamb loin • Lean ground beef (93% or leaner) • Shellfish – shrimp, scallops, lobster, crab, clams, medium oysters (shrimp and lobster should be limited if you have high cholesterol) • Light (reduced fat) firm and extra firm tofu(1 c = approximately 3 oz of protein)

• Dairy

EGGS • 1 egg = 200 mg cholesterol + 7 grams protein + 4-7 grams fat = 75 calories • 2 egg whites = 7 grams protein and no fat or cholesterol = 45 calories • 1/4 cup egg substitute (egg whites or egg beaters) = 1 oz of protein (7 grams protein) and no fat = 45 calories. 1 c = 4 oz (28 grams of protein)

MILK/cup = 8 oz = ½ pint • Milk fat free = 12 grams carbohydrates, 8 grams protein, 0 grams fat = 90 calories • Milk 1% = 12 grams carbohydrates, 8 grams protein, 2.5 grams fat = 100 calories

YOGURT (choose plain or vanilla) • 6 oz low fat yogurt = 100 calories, 5 grams protein, 19 grams carbohydrates • 6 oz plain non fat FAGE Greek yogurt = 100 cal, 18 grams protein, 7 grams carbohydrates • 8 oz plain non fat FAGE Greek yogurt = 130 cal, 23 grams protein, 9 grams of carbohydrates • 5.3 oz plain non fat Oikos Greek yogurt = 80 calories, 15 grams protein, 6 grams of carbohydrates • 8 oz plain non fat Oikos Greek yogurt = 130 calories, 23 grams protein, 9 grams of carbohydrate • 5.3 oz vanilla non fat Oikos Greek yogurt = 110 calories, 15 grams protein, 12 grams of carbohydrates • 8 oz vanilla non fat Oikos Greek yogurt = 160 calories, 22 grams protein, 18 grams of carbohydrate • 6 oz plain non fat Chobani Greek yogurt = 100 calories, 18 grams protein, 7 grams of carbohydrate • 8 oz plain non fat Chobani Greek yogurt = 140 calories, 23 grams protein, 9 grams of carbohydrate • 6 oz vanilla non fat Chobani Greek yogurt = 120 calories, 16 grams protein, 13 grams of carbohydrate • 8 oz vanilla non fat Chobani Greek yogurt = 170 calories, 22 grams protein, 18 grams of carbohydrate • Stonyfield farms organic

Dairy

COTTAGE CHEESE • Low fat = ½ cup =90 calories, 14 grams protein, 4 grams carbohydrate, 2 grams fat • Non fat = ½ cup = 80 calories, 14 grams protein, 4 gm carbohydrates, 0 grams fat 1/4 cup of cottage cheese = 1 oz of protein (7 grams protein) and 1 c = 4 oz (28 grams of protein)

CHEESE – choose the low fat options. • Feta Nonfat 1 oz = 70 calories, 4.5 grams fat and 7 grams protein • Feta Low Fat 1 oz = 90 calories, 7 grams fat and 5 grams protein • Laughing Cow Light Cheese = 35 calories/wedge, 2 grams fat and 2.5 grams protein • 2% Kraft Cheese 1 oz = 80 calories, 6 grams fat and 7 grams protein • Baby Bell Light Cheese = 50 calories, 3 grams of fat and 6 grams of protein • Mozzarella: 1 oz = 70 calories, 4.5 grams fat and 7 grams protein • String Cheese = low fat Mozzarella 1 oz = 80 calories, 6 grams fat and 8 grams protein • (avoid or limit) Full Fat Cheddar, Blue, Swiss, Jack, Edam, Gouda 1 oz= 100 calories, 7 grams fat, 7 grams protein • Parmesan/Romano 1 tablespoon = 21 calories, 1.4 grams fat, 2 grams protein • Goat cheese 1 oz = 76 calories, 6 grams fat, 7 grams protein Ricotta part skim 1 oz = 40 calories, 2 grams fat, 3 grams protein • Cream cheese Regular 1 tablespoon= 50 calories, 5 grams fat, 1 gram protein (this is not counted as a protein) • Cream Cheese fat free 1 tablespoon = 14 calories, 0.2 grams fat, 2 grams protein (this is not counted as a protein)

Non Starch Vegetables

These are examples as we know this is not a complete list.

Amaranth or Chinese spinach Soybean sprouts Artichoke Spinach Artichoke hearts Squash Asparagus (summer, crookneck) Bamboo shoots Sugar snap or snow peas Bean sprouts Swiss chard Beans (green, wax, Italian) Tomato Beets Tomatoes, canned Borscht Tomato/vegetable juice Broccoli (low sodium) Brussels sprouts Turnips Cabbage (green, bok choy, Chinese) Water chestnuts Carrots Cauliflower Celery Chayote Coleslaw, packaged, no dressing STARCHY VEGETABLES: Cucumber Corn Eggplant Peas Gourds (bitter, bottle, luffa, bitter melon) Winter and acorn squash Green onions or scallions Potatoes Greens (collard, kale, mustard, turnip) Yams Hearts of palm Sweet potatoes Jicama (*Note - Limit to only ½ c Kohlrabi sometimes & it counts as Leeks your starch for that meal) Mixed vegetables (without corn, peas, beans or pasta) Mung bean sprouts Mushrooms, all kings, fresh Okra Onions Peppers (all varieties) Radishes Rutabaga Salad Greens (chicory, endive, escarole, romaine, arugula, radicchio, watercress)

Fruit

FRUIT = ONE SERVING (these are examples as we know this is not a complete list)

• 1 extra small banana • ½ cup unsweetened applesauce • ½ large pear ( 4 oz) • 1 apple (4 oz) • 1 medium peach or 2 small peaches • ¾ cup blackberries, blueberries • 1 cup raspberries • 1 ¼ cup whole strawberries • ½ grapefruit • 17 small grapes • 1 small orange • 2 (8oz) tangerines • 1 slice (1 ¼ cup cubes) watermelon • 1 kiwi • 3 dates • ½ small cantaloupe • ¾ pineapple • ½ cup apple, orange, grapefruit, pineapple juice • 1/3 cup grape or prune juice ______Example meal plan for 1200 calories: (if you are on a higher calorie plan just add more supplements as indicated on you plan for snacks to meet your calorie needs) Brk – 1 supplement (protein shake or protein bar or non fat greek yogurt or cottage cheese) Snack – 1 fruit (this can be as a snack or you can have it with a meal) Lunch – 4 oz lean protein, 2 c or more of vegetables, 1 whole grain choice (see list of choices). An example is a sandwich with 4 oz lean protein, 1 sandwhich thin or a high fiber tortilla, smear of light mayo, 2 c of vegetables. Or salad with 2 c of vegetables, 4 oz chicken, a little light dressing, ½ c beans. Snack – 1 supplement (protein shake or protein bar or non fat greek yogurt or cottage cheese) Dinner - 4 oz lean protein, 2 c or more of vegetables, 1 whole grain choice (see list of choices). An example is 4 oz lean protein, 2 c of vegetable, ½ c of brown rice or whole wheat pasta. Snack – 1 fruit (this can be as a snack or you can have it with a meal) 15