Friday, January 11, 2013

OA Dignity of Choice

OA Food Plans


3-0-1

  • Three moderate, nutritious meals per day, with nothing in between, one day at a time
  • Don't eat the foods and food ingredients you identify as causing cravings
  • Stop the eating behaviors you identify as causing cravings
Basic Plan 1

Breakfast
2 ounces protein
2 starches/grain servings
1 fruit serving
2 cups milk or milk substitute

Dinner
4 ounces protein
2 starch/grain servings
1 fruit serving
3 vegetable servings
2 fat servings (10-12 grams total)
Lunch
4 ounces protein
2 starch/grain serving
1 fruit serving
2 vegetable servings
2 fat servings
(10-12 grams fat total)


Basic Plan 2


Breakfast
2 ounces protein
1 starch/grain serving
1 fruit serving
1 cup milk or milk substitute

Dinner
3 ounces protein
1 starch/grain serving
1 fruit serving
3 vegetable servings
2 fat servings (10-12 grams total)
Lunch
3 ounces protein
1 starch/grain serving
1 fruit serving
3 vegetable servings
2 fat servings
(10-12 grams fat total)

Bedtime
1 starch/grain serving
1 fruit serving
1 cup milk/dairy
   or milk substitute

High-Carb Plan
Breakfast
2 starch/grain servings
1 fruit serving
1 cup milk or milk substitute

Dinner
2 ounces protein
2 starch/grain servings
1 fruit serving
3 vegetable servings
2 fat servings (10-12 grams total)
Lunch
2 ounces protein
1 starch/grain serving
1 fruit serving
3 vegetable servings
2 fat servings
(10-12 grams fat total)

Bedtime
2 starch/grain servings
1 fruit serving
1 cup milk/dairy
   or milk substitute

High Protein Plan
Breakfast
4 ounces protein
1 starch/grain serving
1 fruit serving
1 cup milk or milk substitute

Dinner
4 ounces protein
4 vegetable servings
3 fat servings (14-16 grams total)
Lunch
4 ounces protein
4 vegetable servings
3 fat servings
(14-16 grams fat total)

Bedtime
1 fruit serving
1 cup milk/dairy
   or milk substitute



Very Low Carb Plan

Breakfast
4 ounces protein
1 fruit serving

Dinner
4 ounces protein
1 cup cooked vegetables
2 cups raw vegetables
Lunch
4 ounces protein
1 cup cooked vegetables
2 cups raw vegetables

3 fat servings
(14-16 grams)
throughout the day
Protein
all meats, poulty and fish, one egg, 2 oz. cottage cheese or ricotta cheese, 1/4 cup or 2 oz. cooked beans, 1 oz. regular tofu or 2 oz. soft/silken tofu, 1 tbs. peanut butter count as 1 protein.  Count 1 oz. of nuts (peanuts, pistaschios, soy nuts or almonds) as 2 oz. of protein.

Starches/Grain
one serving is an oz. of cereal regardless of volume (hot cereal to be weighed before cooking); one slice of bread; 1/2 cup cooked pasta, potatoes, rice, corn, peas, winter squash and other starchy vegetables.  By weight, one serving is 4 oz. cooked potatoes, sweet potatoes, and yams; one serving of the other starches (rice, peas, corn, barley, millet, etc) weighs 3 oz. cooked.

cereal, bread and pasta should be whole grain

Fruit
One fruit serving means a moderate piece of fruit, 6 oz. (or one cup) of cut-up fresh fruit, 1/2 cup canned fruit packed in its own juices, or 3/4 cup or 6 oz. frozen, unsweetened fruit (after thawing).

Vegetables
Only the low-starch vegetables are usually used as vegetable servings; the starchy vegetables (corn, peas, winter squash) are usually considered starch/grain servings.  One cup (4 oz. weighed) raw vegetable or 1/2 cup (3 oz. weighed) cooked vegetable are counted as vegetable serving.

Milk/Dairy/Milk Substitutes
One cup (8 oz.) of low-fat, unsweetened milk, soy milk or yogurt counts as a serving.

Fats
Because so many low-fat and reduced fat items are available, we have elected to specify the grams of fat suggested.  Usually 1 tsp. of oil or butter contains 5 grams of fat.  One oz. of avacado, five olives, 2 tbs. sour cream, 1 tbs. cream cheese are 5-7 grams of fat.


5 comments:

  1. I love the dignity of choice and have lost 78 lbs following it.

    ReplyDelete
  2. I have been looking all over for these meal plans thanks so much for posting them! ready to get abstinent again!

    ReplyDelete
    Replies
    1. good luck to us, thanks for posting

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  3. awsome I found this dignity of choice, and meal plans too, thanks so much for sharring them.

    ReplyDelete