Phase 1 is the short list. Phase 2 is that list plus fruit and whole grains. Portions below follow the original guides, not a later meal-delivery menu.
Phase 1 proteins
- Beef: eye of round, top round, sirloin, tenderloin, top loin. Ground beef only if it is extra lean.
- Poultry: skinless chicken or turkey breast, Cornish hen. Turkey bacon, two slices.
- Pork: tenderloin, Canadian bacon, boiled ham.
- Veal: chop, leg, cutlet, top round. Lamb: center-cut loin or chop.
- Fish and shellfish: any, without breading.
- Eggs and egg whites. Lunch meat only if it is low-fat and not honey-roasted.
Phase 1 vegetables
Artichokes, asparagus, broccoli, cauliflower, celery, cucumber, eggplant, kale, collards, lettuce, mushrooms, onions, peppers, radishes, spinach, sprouts, summer squash, tomatoes, zucchini. Beans and lentils count, in a half-cup portion. Corn, potatoes, beets, and carrots wait for Phase 2.
Nuts, once a day
15 almonds, 15 walnuts, 15 cashews, 15 pecans, 8 macadamias, 20 small peanuts, 30 pistachios, or 2 tablespoons of natural peanut butter. Dry roasted, not honey roasted.
Dairy and soy
Low-fat or fat-free cheese, cottage cheese, part-skim mozzarella, ricotta, and string cheese. Plain low-fat yogurt. Fat-free or 1% milk in a small glass, not with every meal. Soft tofu and low-fat soy proteins are allowed. Sugar-sweetened soy milk is not.
Phase 2 additions
Fruit returns, starting with berries, apples, and pears. Then oatmeal, barley, quinoa, brown rice, whole-grain bread, and sweet potato, one serving at a time. Juice, white flour, and sweets stay off. The week of menus is on the meal plan page.