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picture1_Protein Diet Pdf 148055 | Emh Dr Now Diet Breakdown


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File: Protein Diet Pdf 148055 | Emh Dr Now Diet Breakdown
emh sample dr now diet breakdown breakfast portion calories protein meat protein options egg whites 2 or egg substitutes c omelet scrambled meat protein 2 ounces 160kcal 14g pro no ...

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                        EMH Sample Dr. Now Diet Breakdown  
    Breakfast                    Portion            ~Calories/Protein                  -Meat/Protein options: Egg whites (2) or Egg Substitutes ( ½C) Omelet, Scrambled 
    Meat/Protein                 2 ounces           ~160kcal/14g Pro                   (NO FRIED EGGS) –(if requested, allow 1-2 whole eggs) 
                                                                                       -Turkey Sausage (NO TURKEY BACON)
    Starch/Bread                 1 slice            ~80kcal/2g Pro                     -Beans ½ cup 
                                                                                       -Oatmeal ½ Cup
    Fat                          1                  ~45kcal/0g Pro                     -Low Fat Cottage Cheese 2/3 Cup
    Skim Milk                    6oz                ~100kcal/8g Pro                    -Plain Greek Yogurt (6oz) 
                                                                                       -NO FRUIT, NO FRUIT JUICE
              Total Breakfast                                    ~385cals, 24gm Pro    Whole Wheat or Whole Grain Bread – 1 slice only 
    Lunch                        Portion            ~Calories/Protein                  Non-Starchy Vegetables: Carrots, Broccoli, Green Beans, Cauliflower, Asparagus, 
                                                                                       Brussel Sprouts, Cabbage, Spinach, Squash, Zucchini
    Lean Meat/Protein            3 ounces           ~135kcal/21g Pro                   -Starchy Vegetable/Legume: Beans: ½ Cup, Peas ½ Cup
    Starchy Vegetable            1/3 cup – ½ cup    ~60-80 kcal/0g Pro                 -Winter and Butternut Squash ½ Cup
                                                                                       -Meats: Bake, Broil, Grill. Nothing Fried or Breaded
    Non-starchy Vegetable        ½ cup              ~25kcal/0g Pro                     -Salads: May have 1 oz of low-fat cheese (if requested) in addition to the 3 ounces 
                                                                                       of lean meat/protein, canned tuna w/1 low fat mayo – ½ c
    Fat                          1                  ~45kcal                            -Turkey or Ham Deli Meat – 6 slices (3 ounces) 
                  Total Lunch                                      ~265kcal/21g Pro    -NO FRUIT, NO FRUIT JUICE, NO BREAD/GRAINS
    Dinner                       Portion            ~Calories/Protein                  Non-Starchy Vegetables: Carrots, Broccoli, Green Beans, Cauliflower, Asparagus, 
                                                                                       Brussel Sprouts, Cabbage, Spinach, Squash, Zucchini
    Lean Meat/Protein            3 ounces           ~135kcal/21g Pro                   -Starchy Vegetable/Legume: Beans: ½ Cup, Peas ½ Cup
    Starchy Vegetable            1/3 cup – ½ cup    ~60-80 kcal/0g Pro                 -Winter and Butternut Squash ½ Cup
                                                                                       -Meats: Bake, Broil, Grill. Nothing Fried or Breaded
    Non-starchy Vegetable        ½ cup              ~25kcal/0g Pro                     -Salads: May have 1 oz of low-fat cheese (if requested) in addition to the 3 ounces 
                                                                                       of lean meat/protein, canned tuna w/1 low fat mayo – ½ c
    Fat                          1                  ~45kcal                            -Turkey or Ham Deli Meat – 6 slices (3 ounces) 
                  Total Lunch                                      ~265kcal/21g Pro    -NO FRUIT, NO FRUIT JUICE, NO BREAD/GRAINS
     Total BF, Lunch, & Dinner                                    ~915 kcal/66g Pro
    HS Snack                     Portion                    ~Calories/Protein
    Protein                      1 ounce                    75-100 kcal/4-8g Pro       -Turkey or Ham roll-ups, Peanut butter PC or 
             Total for the Day                                  990 kcal, 70-74g Pro   -Plain Greek Yogurt or Light Yogurt 
    Meat: Weigh all meat portions if possible, 3 ounces (size of a deck of cards). Acceptable “Lean Meats” are: Beef, Select or Choice grades trimmed of 
    fat: ground round, roast (chuck, rib, rump, round, sirloin, steak [cubed, flank, porterhouse, T-bone], tenderloin, Chicken without the skin, Cheese & 
    think deli meat with less than 3 grams of fat, fish, salmon, tuna canned in water and drained, pork loin chop/roast. Drinks: NO FRUIT or FRUIT JUICE, 
    Skim Milk only or Unsweet Tea, Decaf- Coffee/Tea. Condiments: Sweet-N-Low, Equal, Splenda only. NO Sugar free jam, jelly, syrup or diet sodas. 
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...Emh sample dr now diet breakdown breakfast portion calories protein meat options egg whites or substitutes c omelet scrambled ounces kcal g pro no fried eggs if requested allow whole turkey sausage bacon starch bread slice beans cup oatmeal fat low cottage cheese skim milk oz plain greek yogurt fruit juice total cals gm wheat grain only lunch non starchy vegetables carrots broccoli green cauliflower asparagus brussel sprouts cabbage spinach squash zucchini lean vegetable legume peas winter and butternut meats bake broil grill nothing breaded salads may have of in addition to the canned tuna w mayo ham deli slices grains dinner bf hs snack ounce roll ups peanut butter pc for day light weigh all portions possible size a deck cards acceptable are beef select choice grades trimmed ground round roast chuck rib rump sirloin steak tenderloin chicken without skin think with less than grams fish salmon water drained pork loin chop drinks unsweet tea decaf coffee condiments sweet n equal splenda...

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