PORTIONS FOR HEALTHY WEIGHT LOSS

Dairy		each serving = 120 cal
2 dairy/day		cheese, low fat 1 oz snack or dairy		skim milk 8 oz
		cottage cheese 1 cup snack or dairy		yogurt, nonfat plain 8 oz
		feta cheese 1 oz		soy cheese 1 oz
		goat cheese, semisoft 1 oz		soy milk 8 oz
		mozzarella 1.5 oz
		parmesan 1 oz
Proteins		each serving = 100 cal
5 proteins/day		chicken 3 oz		ham slices 3 oz
		turkey 3 oz		soy cheese slices 5
		egg whites 6		soy burger 1
		fish 3 oz		veggie dog 1
		pork 3 oz		veggie burger 1
		protein powder 1/3 cup		turkey bacon 2 slices
		red meat, lean 3 oz		tuna 3 oz
Carbohydrates		each serving = 200 cal
1 carb/day		bagel, whole wheat 1 med		pasta or noodles 1 cup
		baked beans 1 cup		pita, whole wheat 1 large
		beans, kidney, black etc 1 cup		potato 1 medium
		bran muffin 1 (2.5 oz)		refried beans, low fat 1 cup
		bread, wheat, rye 2 slices		rice, brown or wild 1 cup
		cereal, whole grain 1 cup		sweet potato 1 medium
		couscous 1 cup		tortillas, corn 3
		crackers 12		tortilla, whole wheat 1 large
		english muffins, wheat 2 halves		waffles, whole wheat 2
		hummus 1 cup		cracked wheat 1 cup
		oatmeal 1 cup		cream of wheat 1 cup
		pancakes 3 (3.6 oz)
Fruit		each serving = 100 cal
1 fruit/day		apple 1 medium		mango 1/2 medium
		apricots 1 cup		necatrine 1 medium
		banana 1 medium		orange 1 large
		cantaloupe 1/4 medium		papaya 1/2 medium
		cherries 1 cup		peach 1 medium
		dried fruit 1 oz		pear 1 medium
		fresh squeezed juice 6 oz		berries 1 cup
		grapefruit 1 med		strawberries, sliced 2 cups
		grapes 1 cup		tangerine 1 medium
		kiwi 1 cup		watermelon 1 cup
Snacks	single serving = 100 cal
3 Snacks	cheese, lowfat 1 oz
	cottage cheese 8 oz
	dried fruit 1 oz
	frozen fruit bar
	fruit sorbet 8 oz
	mini rice cakes 12
	nonfat frozen yogurt 4 oz
	protein bar 1/2
	1 Tbsp peanut butter w celery
	string cheese 1.5 oz
	turkey jerkey 1 oz
	nonfat plain greek yogurt 8 oz
	protein shake 2/3 scoop
	nuts 1 oz
Vegetables		each serving = 50 cal = 1 cup
2 veggies/day		asparagus		leafy greens 2 cups
		beets		marinara sauce
		bok choy		mushrooms
		broccoli		peas
		peppers		cabbage
		spinach		carrots
		cauliflower		squash
		celery		string beans
		tomaotes		cucumber
		eggplant		vegetable soup
		kale		vegetable juice
Condiments		each serving = 2 Tbsp = 50 cal
1 condiment/day		BBQ		low fat sauces
		marinades		fat-free dressings
		mustard		honey
		pure fruit jams
Fats	each serving = 120 cal
1 fats/day	olives 4oz
	canola oil 1 Tbs
	avocado 3 oz
	flaxseed oil 1 Tbs