Friday, January 11, 2013

OA HOW Food Plan

Breakfast
1 protein
1 fruit
1 tsp. Fat
¼ cup oat bran

Lunch
1 protein
3 pieces raw veg
Or 1 c. vegetable
Or 1 cup salad
1 tsp. Fat


Snack
1 fruit

Dinner
1 protein
1 c. vegetable
2 cups salad
1 Tbs. Salad dressing
1 tsp. Fat

After 30 Days
Whole Grains
H.O.W. FOOD LIST

Protein
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

Fats
1 tsp. butter, 1 T. cream, 1 T. sour cream, 1 T. mayonnaise, 1 T. oil, 2 T. salad dressing

1 Cup Veggies
alfalfa sprouts, artichokes, asparagus, bean sprouts, bok choy, broccoli, bamboo shoots,
brussel sprouts, cabbage,carrots, cauliflower, celery, chard, cucumbers, eggplant, greens,
dill pickle, Jerusalem artichoke, jicama,leeks, lettuce, kohlrabi, mushrooms, okra,onions, pea pods, parsley, peppers, pumpkin,parsnips,radishes,
red or green chilies,rutabaga, sauerkraut, spinach, string beans, summer, crook neck or spaghetti
squash, tomatoes, turnips,water chestnuts, winter squash, zucchini


Fruit
1 apple, 3 apricots, 1/2 c. black & blueberries,banana, 1 c. boysenberries, 1/2 cantaloupe,
1 c. casaba, cranshaw or honeydew melons, 2 figs, 3/4 c. cherries, 1 c. gooseberries,
1/2 grapefruit,grapes - 1 cup, 1 guava, 2 kiwi, 2 lemons or limes, 1/2 mango, 1 nectarine, 1 orange,
1 c. papaya, 1 peach, 1 pear, 1/2 c. canned or 1/8 whole pineapple, 2 plums,
1/2 c. raspberries, 1 c. rhubarb, 1 c. strawberries, 2 tangerines, 1/2 c. unsweetened juice,
1 c. watermelon


Whole Grains after 30 days
1 oz. bread, 1 oz. dry cereal, 2 rye crackers ( 3 1/2 x 2), 1/2 c. cooked cereal, cooked pasta,
brown rice, kasha, millet, barley, bulgar

(Unbleached flour, wheat flour or enriched flour means it is not whole grain. All grain choices must have sugar, honey, etc. and white or enriched flour listed 5th or lower on the ingredient list. Rye bread is a good choice.)

Condiments
all spices, onion soup mix, 1/2 c. tomatoe sauce, 1/2 c. sugar free jello, soy & worcestershire sauce, salsa, 1/2 c. defatted broth.


1 comment:

  1. This is wonderful to have available on my phone. Thank you!

    ReplyDelete