recommended:
• 40 percent of your calories from carbohydrates
• 30 percent of your calories from protein
• 30 percent of your calories from fat
But in this plan, you are going to increase protein slightly at the expense of fat and eat approximately:
• 40 percent of your calories from carbohydrates
• 35 percent of your calories from protein
• 25 percent of your calories from fat
I said “approximately,” as it is very difficult to hit these numbers perfectly each day. Just know that I am very close. I am going with these percentages for four reasons:
• The metabolic boost that comes from consuming more protein.
• The thermic effect of the protein, which translates to lower calories available for your body to use.
• The feeling of fullness that comes from consuming more protein.
• I want to get the fat percentage closer to what I have recommended for my most successful Petites–a level that is also reinforced by the research in the Seven Behaviors of Successful Weight Loss, which was 23 percent. The fat that you will be consuming will generally be in the food you are eating and does not fall into the Addie category, unless it is in very clear portion sizes.
Grocery List
Week 1
----
1 package Louis Rich Turkey Bacon
2 cups cut pineapple
1 package cheddar or colby cheese slices, low fat
12 eggs
2 sweet potatoes
sour cream, reduced fat
1 can pinto beans
3 heads fresh broccoli
2 sweet onions
1 large bag fresh spinach
low-fat French salad dressing
1 fresh lemon
1 oz feta cheese
1 4-oz filet of halibut
1 Oikos Organic Greek Yogurt, vanilla, 6 oz
1 container 2% cottage cheese
6 tomatoes
1 loaf Ezekiel 4:9 Sprouted Grain Bread
2 heads Romaine lettuce
Grey Poupon de Dijon mustard
1 bag brown rice
1 firm tofu, prepared with calcium sulfate and magnesium chloride (nigari)
scallops, raw, 3 units (2 large or 5 small)
2 cucumbers
1 bunch cilantro
1 fresh lime
1 mango
1 bunch asparagus
gallon 1% milk
1 small container oats
1 jar almond butter
1 fresh apple
1 small box raisins
cinnamon
small bag flaxseed
3 peppers–sweet, red, or green–fresh
Mrs. Dash Lemon Pepper Seasoning Blend
3 chicken breasts, no skin
1 bunch basil
1 package La Tortilla Factory Whole-Wheat Low-Carb Tortillas
2 6-oz filets of Atlantic salmon
1 small bottle teriyaki sauce
Mrs. Dash Garlic & Herb Seasoning Blend
1 small box couscous
1 bag raw almonds
1 jar salsa
1 bunch scallions
1 can black beans
1 whole-wheat pita
1 lb deli turkey
1 oz Swiss cheese
1 bay leaf
1 bag carrots
1 bag celery
1 fresh garlic bulb
1 can northern beans
1 can Campbell’s low-sodium chicken broth
2 pints blueberries
2 cartons strawberries
1 bag walnuts
3 Fage 0% yogurt
1 lb On Gold Standard 100% Whey Protein
3 tbs Parmesan cheese
1 bunch parsley
4 oz ground turkey
1 cantaloupe
1 small bottle balsamic vinegar
1 5-oz flank steak
1 kiwi
1 small container hummus
sweet corn, fresh
1 jalapeño
Week 2
1 banana
1 cup cherry tomatoes
1 4-oz filet of yellow fin tuna
1 cup snap peas
1 small bottle olive oil
1 bag carrots
3 heads Romaine lettuce
2 containers mushrooms
5 green/red peppers
7 chicken breasts, 34 oz total
1 can Campbell’s low-sodium chicken broth
1 bottle white wine
2 pints raspberries
1 pint blueberries
1 bag arugula
3 sweet onions
6 tomatoes
1 avocado
3 cucumbers
1 bunch radishes
1 small bag dried cranberries
12 eggs
1 large tub cottage cheese, 2% milk fat (not packed)
1 bag spinach
pine nuts
2 bunches asparagus
1 small jar sesame seeds
1 3-oz filet of Atlantic salmon
1 bag wheat bran muffins with raisins
1 kiwi
1 bag shrimp
1 can garbanzo beans
Sriracha chili sauce
fresh ginger root
8 slices deli turkey
1 can black beans
1 bag brown rice
gallon 1% milk
1 box Fiber One cereal
2 pints strawberries
3 tbsp tzatziki dip
alfalfa sprouts
1 bunch fresh dill weed
1 medium summer squash
1 5-oz filet of
• 40 percent of your calories from carbohydrates
• 30 percent of your calories from protein
• 30 percent of your calories from fat
But in this plan, you are going to increase protein slightly at the expense of fat and eat approximately:
• 40 percent of your calories from carbohydrates
• 35 percent of your calories from protein
• 25 percent of your calories from fat
I said “approximately,” as it is very difficult to hit these numbers perfectly each day. Just know that I am very close. I am going with these percentages for four reasons:
• The metabolic boost that comes from consuming more protein.
• The thermic effect of the protein, which translates to lower calories available for your body to use.
• The feeling of fullness that comes from consuming more protein.
• I want to get the fat percentage closer to what I have recommended for my most successful Petites–a level that is also reinforced by the research in the Seven Behaviors of Successful Weight Loss, which was 23 percent. The fat that you will be consuming will generally be in the food you are eating and does not fall into the Addie category, unless it is in very clear portion sizes.
Grocery List
Week 1
----
1 package Louis Rich Turkey Bacon
2 cups cut pineapple
1 package cheddar or colby cheese slices, low fat
12 eggs
2 sweet potatoes
sour cream, reduced fat
1 can pinto beans
3 heads fresh broccoli
2 sweet onions
1 large bag fresh spinach
low-fat French salad dressing
1 fresh lemon
1 oz feta cheese
1 4-oz filet of halibut
1 Oikos Organic Greek Yogurt, vanilla, 6 oz
1 container 2% cottage cheese
6 tomatoes
1 loaf Ezekiel 4:9 Sprouted Grain Bread
2 heads Romaine lettuce
Grey Poupon de Dijon mustard
1 bag brown rice
1 firm tofu, prepared with calcium sulfate and magnesium chloride (nigari)
scallops, raw, 3 units (2 large or 5 small)
2 cucumbers
1 bunch cilantro
1 fresh lime
1 mango
1 bunch asparagus
gallon 1% milk
1 small container oats
1 jar almond butter
1 fresh apple
1 small box raisins
cinnamon
small bag flaxseed
3 peppers–sweet, red, or green–fresh
Mrs. Dash Lemon Pepper Seasoning Blend
3 chicken breasts, no skin
1 bunch basil
1 package La Tortilla Factory Whole-Wheat Low-Carb Tortillas
2 6-oz filets of Atlantic salmon
1 small bottle teriyaki sauce
Mrs. Dash Garlic & Herb Seasoning Blend
1 small box couscous
1 bag raw almonds
1 jar salsa
1 bunch scallions
1 can black beans
1 whole-wheat pita
1 lb deli turkey
1 oz Swiss cheese
1 bay leaf
1 bag carrots
1 bag celery
1 fresh garlic bulb
1 can northern beans
1 can Campbell’s low-sodium chicken broth
2 pints blueberries
2 cartons strawberries
1 bag walnuts
3 Fage 0% yogurt
1 lb On Gold Standard 100% Whey Protein
3 tbs Parmesan cheese
1 bunch parsley
4 oz ground turkey
1 cantaloupe
1 small bottle balsamic vinegar
1 5-oz flank steak
1 kiwi
1 small container hummus
sweet corn, fresh
1 jalapeño
Week 2
1 banana
1 cup cherry tomatoes
1 4-oz filet of yellow fin tuna
1 cup snap peas
1 small bottle olive oil
1 bag carrots
3 heads Romaine lettuce
2 containers mushrooms
5 green/red peppers
7 chicken breasts, 34 oz total
1 can Campbell’s low-sodium chicken broth
1 bottle white wine
2 pints raspberries
1 pint blueberries
1 bag arugula
3 sweet onions
6 tomatoes
1 avocado
3 cucumbers
1 bunch radishes
1 small bag dried cranberries
12 eggs
1 large tub cottage cheese, 2% milk fat (not packed)
1 bag spinach
pine nuts
2 bunches asparagus
1 small jar sesame seeds
1 3-oz filet of Atlantic salmon
1 bag wheat bran muffins with raisins
1 kiwi
1 bag shrimp
1 can garbanzo beans
Sriracha chili sauce
fresh ginger root
8 slices deli turkey
1 can black beans
1 bag brown rice
gallon 1% milk
1 box Fiber One cereal
2 pints strawberries
3 tbsp tzatziki dip
alfalfa sprouts
1 bunch fresh dill weed
1 medium summer squash
1 5-oz filet of
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