The List - Menu Selection
· If you have weight or body fat to lose then DO NOT eat anything that
isn’t listed.
· If your desire is to gain weight/muscle tissue and decrease body fat
simultaneously, you can increase calories by adding other high quality, low-fat
selections to your menu. However, if excess body fat is your problem, the
closer you stay to the plan the better.
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Protein
Chicken Breast
Turkey Breast
Tuna
(water packed)
Salmon
Lean Ground Beef
Ground Turkey
Breast
Shrimp
Top Sirloin
Egg Whites
Fat Free Cottage Cheese
Lobster
Crab
Low-fat Yogurt
Vegetable Burger
Egg
Substitute
Lean Ham
Mussels
Scallops
Whey Protein (1
scoop)
Nuts
Tofu
Lean Steak | |
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Carbohydrate
Sweet Potato
Yam
Whole Grain
Bread
Oatmeal (slow cooked)
Steamed Brown Rice
Rice
Cakes
Tortilla
Lentils
Peas
Beans
Steamed Wild Rice
Cream of
Rice
Kashi Go Lean Cereal
Whole Wheat Tortilla
Barley
Corn
Baked Potato
** | |
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Vegetables
Carrots
Lettuce (Dark)
Spinach
Tomatoes
Green Beans
Broccoli
Onions
Brussels
Sprouts
Radishes
Cauliflower
Cabbage
Cucumbers
Zucchini
Squash
Artichoke
Asparagus
Peppers
Celery
Watercress
Beets
Egg Plant
Mushrooms
Mustard Greens
Okra
Pumpkin
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**LIMIT. Converts to sugar quickly.
FRUIT - Limit to (2) servings per day. Fresh or Frozen
only. NO CANNED.
AVOID THE FOLLOWING:
White Bread
White Potatoes
Crackers
Margarine
Regular
Salad Dressing
Sugared Cereals
Mayonnaise
Regular Soda
Sweetened
Fruit Juice
Processed meat products
Cookies, candies, pastries, etc.
FOOD PREPARATION
· NO FRIED FOODS! All foods must be
GRILLED, BAKED, BROILED or
BOILED.
· NO BUTTER, MARGARINE or VEGETABLE
OIL. Use olive oil, fat-free cooking spray and fat-free butter
substitutes.
· Cut away visible fat prior to cooking.
"PROPS"
Bill Phillips was the first to write a book (BODY FOR LIFE)
that presented an easy to follow guide to proper nutrition. Since then,
just about every book written tweaked his original in some way, shape or form
and attempted to gain credit for the work. I am stating for the record
that I have copied Bill Phillips method (with a few of my own tweaks) for one
simple reason - It works. My feeling is that if something
works, leave it alone. I also believe that credit should be given where
credit is due. Bill Phillips is due credit in my opinion.
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