PORTIONS
CARBOHYDRATES
FAT
PROTEIN
VEGGIES STARCH
FRUITS
OILS
OTHERS
1 Palm Chicken, Beef, Fish, Eggs, etc.
1 Fist Leafy Greens, Broccoli, Tomatoes, Carrots, etc.
1 Fist Rice, Potatoes, Oatmeal, etc.
1 Small Fist Apples, Blueberries, Peach, Pineapple, etc.
1 Thumb Olive Oil, Coconut Oil, Etc.
1 Palmful Avocado, Nuts, Nut Butter, Etc.
PROTEINS Grilled/Baked/Broiled Fish Halibut Tilapia Cod Tuna Shrimp Chicken breast 99% ground turkey 96% ground beef Egg Whites Greek Yogurt Cottage Cheese Plain / Nonfat ONLY Maximum 1x per day Mōdere Protein Shake(s) PURE Chocolate Whey PURE Vanilla Meal Replacement FATTY PROTEINS Steak (Hanger, NYStrip,
CARBOHYDRATES VEGETABLES Spinach Cucumbers Lettuce Celery Leeks Green onion Radish Kale Swiss Chard Asparagus Green beans Carrots Rutabaga All Peppers All Onions Tomatoes Cauliflower Collard Greens Cabbage Mushrooms Zucchini Snow peas Parsnips Kohlrabi Beets Broccoli Brussel Sprouts Artichoke Eggplant
FATS Oils Olive Coconut Grape Seed
STARCHES After Cooked Red Potato Sweat Potato Brown rice Quinoa Lima Beans Kidney Beans Black beans Lentils Navy Beans Chickpeas Pinto Beans Before Cooked Oatmeal
FRUITS Orange Pear Apple Blueberries Kiwi Pitted Prunes Grapes Strawberries Raspberries Blackberries Grapefruit Cantaloupe Guava Nectarine Cherries Peach Plum Banana
Walnut Almond Hemp Avocado
Nuts Raw Unsalted Cashews Almonds Nut Butters No Added Sugars
Peanut Cashew Almond Good Fats Avocado
Grocery Must Haves: <25 calorie dressings or sauces. <250 mg sodium per 1/4 cup Seasoning.<250 mg sodium per ¼ teaspoon Fresh Lemon Pan spray for cooking
T-Bone) Salmon PROTEIN + FAT Whole Eggs 2 – under 150lbs 3 – over 150lbs
Sparkling Water Decaf Green Tea Sea Salt
DRINK 1 GALLON OF WATER A DAY. Use pure water. Avoid sucralose, or any pre mixed drinks. Water additives can be MŌDERE Revitalize, Lemon, Lime, Mint, Green Tea, or Stevia
THE 5-DAY DROP 6
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