Reshape Your Life Eating Plan
1400 (50-25-25-)
No supplementation

Breakfast (refer to food list on following pages)
1 oz lean meat
1 starch serving

1 milk serving

Snack
1 oz lean meat
1 fruit serving

Lunch
3 oz lean meat
2 starch servings
3 vegetable servings (non-starch)
1 fat serving

Snack
1 milk serving
1 fruit serving

Supper
5 oz lean meat
2 starch servings
1 fruit serving
3 vegetable servings (non-starch)
1 fat serving

Guidelines
Drink at least 64 oz of water per day or half your body weight in ounces.
Take a multivitamin everyday
Try to eat ever 2-3 hours

Food List

Starch
I slice of wheat bread
2 slices reduced calorie bread
½ English muffin
1 roll (1oz) (cornbread)
½ cup cereal
½ bagel (1oz)
1 corn tortilla 6in. across
½ pita 6in. across
½ cup pasta
1/3 cup rice, brown or wild, cooked
2-5 whole wheat crackers, no fat added
4 slices melba toast
3 cups popcorn, air-popped
½ cup corn
1 small potato (3oz)
1 cup squash
½ yam, sweet potato, plain
½ cup peas, green beans

Fruit
1 small apple
½ cup applesauce, unsweetened
4 whole apricots, fresh (5oz)
1 small banana (4oz)
¾ cups blueberries, fresh
½ cup cubed cantaloupe (110z)
12 cherries, fresh
½ grapefruit, large
17 grapes (3oz)
1 cup cubed honeydew melon (10oz)
1 small orange (6 oz)
1 medium peach, fresh (6oz)
½ cup peaches, canned in extra light syrup
1 small pear (4oz)
½ cup pineapple, canned in extra light syrup
2 small plums (4oz)
3 prunes, dried
1 cup raspberries
1 cup strawberries

 

Milk
1 cup skim milk
1 cup 1%milk
¾ cup plain non-fat yogurt
1 cup non-fat or low-fat buttermilk
1/3 cup non-fat dry milk
1 cup nonfat or low-fat fruit flavored yogurt sweetened with aspartame or a non nutritive sweetener

Vegetables (non-starch)
Serving size = 1 cup raw and ½ cup cooked
Artichoke
Asparagus
Beans (wax, green, Italian)
Beets broccoli
Cabbage
Carrots
cauliflower
Celery
Cucumber
Eggplant
Greens (collard, kale)
Mushrooms
Okra
Onions
Peapods
Peppers (all varieties)
Radishes
Salad greens
Spinach
Summer squash
Tomato
Turnups
Zucchini

Very Lean Meat
1 oz turkey (skinless)
1 oz chicken (skinless)
1 oz fish (cod, flounder, trout, halibut, tuna in water)
1oz shellfish
1oz nonfat cheese
¼ cup cottage cheese (nonfat or low-fat)
¼ cup egg substitute or egg whites

Lean Meat
1oz beef USDA select or choice grades of lean beef trimmed of fat, such as round, sirloin, flank steak, tenderloin
1oz veal (chop roast)
1oz pork (center chop)
1oz fish (salmon, oyster)
1oz low-fat lunchmeat(<3 grams fat per oz)
1oz low-fat cheese(<3 grams fat per oz)

Fats
Monounsaturated Fats
1/8 avocado (1oz)
1 tsp olive oil
1 tsp canola oil
8 large black olives
10 large green stuffed olives
2 tbsp peanut butter (nutella)
1 tbsp sesame seeds
6 almonds or cashews
10 peanuts

Polyunsaturated Fats
1 tsp margarine
1 tsp regular mayonnaise
1 tbsp reduced-fat mayonnaise
1 tsp corn oil
1 tsp safflower oil
1 tbsp regular salad dressing
2 tbsp reduced-fat
1 tbsp pumpkin or sunflower seeds

Free Foods
1 tbsp fat-free cream cheese
1 tbsp nondairy liquid creamer
2 tsp nondairy powder creamer
1 tbsp fat-free mayonnaise
4 tbsp fat-free margarine
1 tsp reduced fat margarine
1 tbsp nonfat miracle whip
1 tbsp nonstick cooking spray
2 tbsp fat-free salad dressing
¼ cup salsa
1 tbsp fat-free sour cream
2 tbsp light whipped topping
1 sugar-free hard candy
2 tsp low-sugar or light jam or jelly
2 tbsp sugar-free syrup

Unlimited
Sugar-free gelatin dessert
Sugar free gum
Sugar substitutes
Sugar-free popsicles

Beverages
Water
Falvored water
Diet soda
Bouillon
Sugar-free drink mixes
Club soda
Coffee (8 to 16 oz per day)
Herbal tea
Iced tea