PRINTABLE DOWNLOAD OF THIS PAGE
Order Pamphlets from OA:
OA LITERATURE CATALOG: http://www.oa.org/pdfs/lit_catalog1.pdf
OA BOOKSTORE: http://bookstore.oa.org/
| 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. |
DIGNITY OF CHOICE PAMPHLET |
A PLAN OF EATING PAMPHLET |
I love the dignity of choice and have lost 78 lbs following it.
ReplyDeletethanks for the hope you share.
DeleteI have been looking all over for these meal plans thanks so much for posting them! ready to get abstinent again!
ReplyDeletegood luck to us, thanks for posting
Deleteawsome I found this dignity of choice, and meal plans too, thanks so much for sharring them.
ReplyDeleteI've been having a hard time with OA because it seemed there weren't any guidelines, and this really helps me. Our group is still struggling with "What is abstinance?" Thank you so much for providing this. It makes so much more sense! I do better with a little structure.
ReplyDeleteDoes anyone know under the protein section where it says "2 oz cottage cheese or ricotta cheese, 1/4 cup or 2 oz......................count as 1 protein." Does the 'count as 1 protein' mean 1 ounce of protein?
ReplyDeleteI ask this because if 2oz of ricotta cheese counts as 1 ounce of protein, I am having 4oz ricotta cheese as my breakfast portion of protein under Basic Plan 1.
As far as I understand, 1 protein means just that, a serving of protein. So 2 ounces of ricotta would equal one serving of protein.
DeleteIs this information on a more print friendly website?
ReplyDeletehttps://dl.dropboxusercontent.com/u/56062422/OA%20Food%20Plans.pdf
DeleteGreat information that I desperately need. Thanks!
ReplyDeleteNeed a little help. Can anyone tell me if 4 oz protein would be 2 whole eggs. Thank you!
ReplyDeleteI can only answer that that is true in OA HOW. I don't know the equivalent in regular OA (Dignity of Choice).
DeleteProteins: 4 oz. tempeh, beef, pork, lamb, poultry, fish, veal, hot dogs, cold cuts, ricotta cheese, 2 eggs, 4 slices bacon, 16 oz. skim milk, 16 oz. buttermilk, 8 oz. yogurt, 8 oz. tofu, 2 oz. cheese, 4 oz. cottage cheese, 1 c. legumes
DeleteThank you Jane.
DeleteDoes anyone know for dignity of choice high protein plan are you suppose to add more food after 90 days?
ReplyDeleteIn regular OA, it would be up to you and your sponsor. In CEA-HOW, you add more protein if you are tall, up to 6 oz. Also, after 30 days you add in one grain at a time as long as you are still losing. And you add in more food when you hit maintenance weight.
DeleteJane, thanks so much for your reply. I really appreciate you taking out time to respond. So for CEA-How you add one grain after 30 days? In regular OA for the dignity of choice high protein plan would you add a grain as well. Also after 90 days are you suppose to add more food or no?
DeleteI've been doing 3 weighed and measured meals since June 25, 2014. Amen for abstinence! Can someone answer... if this pamphlet says 3 meals nothing in between, what is the bedtime meal then?
ReplyDeleteI've been doing 3 weighed and measured meals since June 25, 2014. Amen for abstinence! Can someone answer... if this pamphlet says 3 meals nothing in between, what is the bedtime meal then?
ReplyDeleteThis pamphlet gives the 3 meals a day, nothing in between plan as one of half a dozen options. The bedtime metabolic is part of the Food Addicts Anonymous plan, I believe.
DeleteThank you for responding! Do you have an email you'd be comfortable with sharing by any chance? I read a lot of your replies and would like to ask some questions if you don't mind.
DeleteI just added a contact form to the top right column here.
DeleteI am doing the 1st basic plan, is it best to weigh the 40z of meat raw or after it is cooked (for example ground turkey or chicken)?
ReplyDeleteThanks!
Does anyone know how many rice cakes I can have?
ReplyDeleteI would consider rice cakes a starch, so depending upon the plan you choose, I'd say 1 or 2 at the most. For myself, I chose a high protein plan, so I would pass on rice cakes.
ReplyDeleteI would consider rice cakes a starch, so depending upon the plan you choose, I'd say 1 or 2 at the most. For myself, I chose a high protein plan, so I would pass on rice cakes.
ReplyDelete