Friday, January 11, 2013

OA Dignity of Choice

OA Food Plans
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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.







DIGNITY OF CHOICE PAMPHLET
A PLAN OF EATING PAMPHLET

27 comments:

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

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

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

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  4. I'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.

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  5. Does 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?
    I 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.

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    Replies
    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.

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  6. Is this information on a more print friendly website?

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    Replies
    1. https://dl.dropboxusercontent.com/u/56062422/OA%20Food%20Plans.pdf

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  7. Great information that I desperately need. Thanks!

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  8. Need a little help. Can anyone tell me if 4 oz protein would be 2 whole eggs. Thank you!

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    Replies
    1. I can only answer that that is true in OA HOW. I don't know the equivalent in regular OA (Dignity of Choice).

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    2. Proteins: 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

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  9. Does anyone know for dignity of choice high protein plan are you suppose to add more food after 90 days?

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    Replies
    1. In 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.

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    2. Jane, 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?

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  10. I'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?

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  11. I'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?

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    Replies
    1. This 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.

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    2. Thank 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.

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    3. I just added a contact form to the top right column here.

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  12. I 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)?
    Thanks!

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  13. Does anyone know how many rice cakes I can have?

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  14. I 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.

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  15. I 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.

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