DR PHIL’S ULTIMATE WEIGHT LOSS CHALLENGE MEAL PLANS
NOTES FOR SUCCESS!
Always keep emergency food with you - carry 10 nuts or an apple with you. This way you will never end up reactive eating. A Note on Substitutions: These menu plans are designed as a guide. You may substitute ingredients as necessary to suit your families requirements or to take advantage of super- market specials! Just choose appropriate substitutes, and keep in mind your portion sizes. Vegetables can always be substituted for each other, and you can use up any leftovers in a vegetable soup! If you particularly like one of the breakfast items - it’s okay to repeat it. Just stay within the guidelines of High Response Cost - High Yield Nutrition. Swap meal plan days if it suits your schedule. Don’t forget, you can always cook extra and freeze to have on hand so you don’t have to be a slave to your kitchen!
Portions: Proteins - palm size servings Starchy carbohydrates - tennis ball or cupped hands size servings (approx 1/2 cup) or 1 slice Veggies & Fruits - tennis ball or cupped hands size servings (approx. 1/2 cup) Dairy - 1 cup or 1-2 oz.
For questions concerning these meal plans and nutrition support information contact JJ Virgin, C.N.S. at www.drdiaz.com