If you don’t like any protein choices on your menu plan, you may exchange it with a food on one of the following lists. Tier 1 includes your best choices for proteins. Tier 2 is your second best. Be sure that your serving size is equivalent to the serving size on your menu plan. One ounce equates to about 7 grams of protein for meats, poultry, fish, and seafood. Be sure to check your food label serving sizes for proteins included on the plant and protein powder columns.

Note on Protein Powders: Limit to two meals or snacks per day.

Exchange vegetables from your menu plan for your favorites on this list.

Note on Greens: Be sure to get at least two servings of greens in your diet each day as this will help heal your metabolism and also help you lose body fat.

Note on Organic Foods: Due to heavy pesticides used on certain vegetable crops, we prefer that you opt for organic with the bolded green items.

If you find a favorite fruit you can’t live without, you may replace the one on your menu plan with it only if it’s on the list.

Note on Berries: Due to the nature of berries, you’ll receive mega benefits for weight loss by including one to two servings in your daily menu plan.

Note on Organic Foods: Due to heavy pesticides used on certain vegetable crops, we prefer that you opt for organic with the bolded green items.

Starchy Carbs are for Phase 3 only! All exchange items are gluten-free, and all items are in cooked serving sizes.

Note on How Many Starches to Eat: While the starchy carbs on our list below are healthy options, eating too many can cause you to fail on a diet. Therefore, we want you to limit them. Eat them only twice per week after a strenuous workout for weight loss.

You may exchange any fat servings on your menu plan with food items on the following list.