©2010 Telebrands Corp. All rights reserved.
30 Day Weight Loss Guide
Food Choices List
FiBrouS
CArBohyDrATeS
VegeTABLeS**
FB = Fibrous Carbohydrates
Food Choices
Serving Amount
Calories*
Spinach
1 Cup
*
Broccoli
1 Cup
*
Green Beans
1 Cup
*
Green and Red Peppers
1/2 Cup
*
Cauliflower
1 Cup
*
Asparagus
1 Cup
*
Mushrooms
1/2 Cup
*
Onions
1/2 Cup
*
Celery
1 Cup
*
Brussels Sprouts
1 Cup
*
Squash
1/2 Cup
*
Zucchini
1/2 Cup
*
Tomato
1/2 Cup
*
Peas
1/2 Cup
*
Artichoke
1/2 Cup
*
Cabbage
1 Cup
*
Celery
1 Cup
*
Cucumber
1 Cup
*
Carrots
1 Cup
*
Lettuce
1 Cup
*
Snack
Food Choices
Serving Amount
Calories*
Almonds
1 oz/28.33 g
*
Coleslaw
1/2 Cup
*
Cucumber
1/2 Medium
*
Grapefruit
1/2
*
**Some of the vegetables above are not actually Fibrous Carbohydrates. However,
for our diet they will do well as replacements.
*Each Serving is Approximately 200 Calories
SnACkS
C = Carbohydrates
Food Choices
Serving Amount
Calories*
Sweet Potato
1 Medium
*
Baked Potato
1 Medium
*
Squash
1 Cup
*
Rice Cakes
4 Pieces
*
Yams
1 Medium
*
Steamed Brown Rice
1/2 Cup
*
Steamed Wild Rice
1/2 Cup
*
Malt O Meal
1/2 Cooked Cup
*
Plain Cream of Wheat
1/2 Cooked Cup
*
Plain Cream of Rice
1/2 Cooked Cup
*
Pasta
1/2 Cup
*
Barley
1/2 Cup
*
Corn
1/2 Cup
*
Fat Free Yogurt
1/2 Cup
*
Apple
1 Medium
*
Orange
1 Medium
*
Melon
1 Cup
*
Banana
1/2
*
Grapefruit
1/2
*
Whole-Wheat Bread
1 Slice
*
Fat Free Popcorn
1 Bag
*
P = Proteins
Food Choices
Serving Amount
Calories*
Turkey
6 oz/170 g
*
Ground Turkey (Lean)
6 oz/170 g
*
Halibut
6 oz/170 g
*
Haddock
6 oz/170 g
*
Crab
6 oz/170 g
*
Shrimp
6 oz/170 g
*
Salmon
6 oz/170 g
*
Tuna
6 oz/170 g
*
Ham (Lean)
6 oz/170 g
*
Ground Beef (Lean)
6 oz/170 g
*
Top Round Steak
6 oz/170 g
*
Top Sirloin Steak
6 oz/170 g
*
Egg Whites or Egg Substitute
6 Eggs
*
Fat Free Cottage Cheese
1 Cup
*
Protein Shake (Meal Replacement)
2 Scoops (Any Flavor)
*
Protein Shake (For Snack)
1 Scoop (Any Flavor)
*
CArBohyDrATeS
ProTeinS
©2010 Telebrands Corp. All rights reserved.
30 Day Meal Plan
Food Choices List
