TATA'S EATING PLAN / SHOPPING LIST

You must eat 4-6 meals (no more than 4 hours apart). Drink at least one glass of

water 1/2 hour before each meal.

The following meal plan is a suggestion. Use as a guide.

Meal #1 Breakfast (upon rising)

• 1 serving of protein (food,shake, or protein bar)

• 1 serving ofcarbohydrates

• 8 oz of beverage

Meal #2 Mid-Morning Snack (10:00-10:30 am)

• 1 serving of protein (food,shake, or protein bar)

• 1 serving of carbohydrates

• 8 oz of beverage

Meal #3 Lunch (12:00-1:00 p.m.)

• 1 serving of protein(food,shake, or proteinbar)

• 1 largesalad or greenvegetables or 1 serving of carbohydrates

• 8 oz of beverage

Meal #4 Mid-Afternoon Snack (3:00-3:30 am)

• 1 serving of protein(food,shake, or protein bar)

• 1 serving of carbohydrates

• 8 oz of beverage

Meal #5 Dinner (6:00:-6:30 p.m.)

• 1 serving of protein(food,shake, or protein bar)

• 1 large salad or green vegetables or 1 serving of carbohydrates

• 8 oz of beverage

Meal #6 Optional (9:00-9:30 p.m.)

• Protein shake made with water and flaxseed oil.

Eliminate: Processed foods, and Fat Free foods.

Replace Sodas with Water

Replace White Rice with Brown Rice

Replace Cow's Milk with Soy Milk

Replace White Bread with Whole Grains

Replace Red Meat with Lean Meats

Replace white potato with sweet potato

No white Flour as found in fat free cookies, bread, crackers.

No sugar use Stevia a natural sweeter.

No juice DRINK WATER-Distilled or Reverse Osmosis, take your body weight and divide by two

BW/2= fluid ounces consumed daily.

 SHOPPING LIST

Carbohydrate Grains (1 serving)

1 slice of bread (Whole Wheat)

1 cup of pasta (Whole Wheat)

1/2cup of brown rice

1 cup of green vegetables

'/2 a pita (Whole Wheat)

1 cup of Barley

1 cup of bean (No Baked Beans)

Carbohydrate Fruit (1 serving)

1 apple

1 apricot

'/2 cup of blueberries

'/2 cup of blackberries

1 cup of cantaloupe

1 cup of grapes

1 cup of honeydew

1 small orange

1 tangerine

1 pear

1 peach

1 plum

1 cup of strawberries

1 cup of watermelon

*Avoid Mangos, bananas & plantains

Carbohydrate Vegetables (1 serving)

1 cup of green vegetables (all)

1 cup of bean sprouts

1 cup of cauliflower

1 cup of cabbage

1 cup of eggplant

'/2 cup of lentils

1 cup of boiled mushrooms

1 cup of onion

1 cup of spinach

1 cup of yellow Squash

1 cup zucchini

1 small sweet potato

2 cups sliced cucumber

!/2 small tomatos

1 cup peppers

*Avoid potatoes, carrots, corn.

Protein (1 serving)

2-8 egg whites (use egg substitute e.g.^ Egg

Beaters)

4 oz Chicken or turkey breast (skinless)

4 oz. any fish or veal

1 yogurt (sugar free)

4 oz. of skim milk (2%)

1 cup cottage cheese (fat free)

1 !/2 oz. low fat cheese (2 slices)

8 oz protein shake (made with water and flax oil)

no more than 6 grams of sugar.

1 protein bar no more than 6 grams of sugar.

Treats

Try to eat before 6:00 pm

1 small cup of sugar free ice cream

1 small cup of sugar free Jell-O orpudding

1A cup of raisins.

Beverages

Decaffeinated tea or coffee

Low fat skim milk

*freshly squeeze juice are allowable, no more than

4 oz (try to drink with pulp).

* No alcoholic beverages. Red wine in

moderation (2 cups max per day).

Fats

Flax seed oil

Fish Oils

Extra Virgin Olive Oil and Sesame Seed oil

Nuts are ok in moderation.

Avoid frying food, if you do use Canola Oil not

Olive Oil, or Spray Oil's.

Dressings, use low sugar dressings

Mayonnaise use low fat mayonnaise

Butter use spraining or use margarines that contain

no trans fatty acids.