15IFM07 Cardiometabolic Food Plan 1200-1400 Final V4.Indd
Cardiometabolic Food Plan (1200–1400 Calories) PROTEINS Proteins o Hummus or other o Refined beans, FATS & OILS Fats bean dips–⅓ c vegetarian–¼ c Servings/day: 7–9 o o o o o o o 1 serving = 110 calories, 15 g carbs, 7 g protein Servings/day: 3–4 o o o o o o o Lean, free-range, grass-fed, organically grown Minimally refined, cold-pressed, organic, meats; non-GMO plant proteins and wild-caught DAIRY & ALTERNATIVES Proteins/Carbs non-GMO preferred fish preferred o Avocado–2 T o Olives, black or Servings/day: 1 o o o o o o o Animal Proteins: o Meat: Beef, buffalo, o Butter–1 t, 2 t green–8 elk, lamb, venison, o Cheese, low-fat–1 oz Unsweetened whipped o Oils, cooking: other wild game–1 oz o Cheese, hard–½ oz o Buttermilk–4 oz o Yogurt, plain or o Chocolate, dark, Butter, coconut o Poultry (skinless): (virgin), grapeseed, o Cottage cheese, Kefir, plain–4 oz coconut (cultured 70% or higher Chicken, Cornish o low-fat–¼ c coconut milk)–6 oz cocoa–1 sq, olive, (extra virgin) hen, turkey–1 oz o Milk: Cow, goat–4 oz rice bran, sesame–1 t o Yogurt, Greek, 1 square = 7 g o Egg or 2 egg o Milk: Almond, Plant Protein: plain–4 oz o Oils, salad: Almond, whites–1 coconut, flaxseed, o Coconut milk, o Burger alternatives: avocado, canola, o Egg substitute–⅔ c hazelnut, hemp, oat, regular, canned– Bean, mushroom, 1½ T flaxseed, grapeseed, o Feta cheese, soy–8 oz hempseed, high-oleic soy, veggie–1 oz o Coconut milk, light, low-fat–1 oz 1 serving = 50-100 calories, 12g carbs, 7g protein safflower,olive (extra o Miso–3 T canned–3 T o Parmesan cheese–2 T Low
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