HABIT 1
PORTIONS GUIDE - RECOMMENDATIONS FOR BEST RESULTS
CARBOHYDRATES Complex Carb TYPE
PORTION
TYPE PROTEINS LEAN MEAT, POULTRY & SEAFOOD
PORTION
S M L XL S M L XL S M L XL S M L XL S M L XL
3-4oz 4-5oz 5-6oz 6-8oz
S M L XL S M L XL S M L XL S M L XL S M L XL S M L XL S M L XL S M L XL
1/4C 1/3C 1/2C 3/4C
GLUTEN FREE GRAINS Oats - measure dry All other grains measure cooked STARCHES Sweet, Yam or Red Potatoes
6 = 3/4 cup 8 = 1 cup 10 = 1 ¼ cups 12 = 1 ½ cups
EGG WHITES
2oz 3oz 4oz 5oz
3/4 cup 1 cup 1½ cups 2 cups
YOGURT Plain Nonfat Greek
HEALTHY FATS
8 whole 1/8 cup 1/4 cup 1/4 cup
NUTS Almond Cashew
Note: Maximum 1X per Day
PURE MŌDERE Vanilla Meal Replacement Vegetarian option
3 scoops 4 scoops 5 scoops 6 scoops
AVOCADO
1oz 2oz 3oz 4oz
PURE MŌDERE Chocolate Whey
1.5 scoops 2 scoops 3 scoops 3.5 scoops
NUT BUTTERS Peanut Almond
2 tsp 1 Tbsp 1 ½ Tbsp 2 Tbsp
FREE VEGETABLES
OILS Olive, Sesame, Walnut, Almond, Hemp
1 tsp 2 tsp 1 Tbsp 1 Tbsp + 1
CARBOHYDRATES Simple Carb
1 Tbsp 2 Tbsp 3 Tbsp 4 Tbsp
SEEDS Chia Flax Hemp
FRUIT
S M L XL
1/4 cup 1/3 cup 1/2 cup 3/4 cup
NUT MILKS Coconut Almond
4-8 grams fat 8-10 grams fat 10-12 grams fat 12-16 grams fat
This program does not offer solutions for those on a vegan diet.
Nut milks must be under 50 Calories per 8oz Cup
7
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