Optional Food Plans

Through the years I found it easier to eat abstinently when I planned my food with less grains, and I have many friends who are successfully maintaining their abstinence with no grains at all. Therefore, it seemed appropriate to set-up some food plans to accommodate other grain-sensitive individuals.

Step Easy Food Plan, Less Grains

Breakfast:

8 oz. low-fat milk or plain nonfat yogurt (or 2 protein exchanges)

l egg or ¼ cup egg substitutes or ¼ cup cottage cheese (or l protein exchange)

l oz. oatmeal (measured dry) and/or l small fruit (or 1 grain and/or fruit exchange)

Optional: l/2 tablespoon olive oil (or l fat exchange)

Lunch:

3 oz. protein (3 protein exchanges)

8 oz. low-carbohydrate vegetables, cooked or raw

8 oz. salad

2 tablespoons regular sugar-free salad dressing (or 2 fat exchanges)

Dinner:

3 oz. protein (3 protein exchanges)

8 oz. low-carbohydrate vegetables, cooked or raw

8 oz. salad

2 tablespoons regular sugar-free salad dressing (or 2 fat exchanges)

Metabolic Adjustment:

8 oz. low-fat milk or plain nonfat yogurt (or 2 protein exchanges)

1 oz. oatmeal (measured dry) and/or 1 small fruit (or l grain and/or l fruit exchange)

Optional: l tablespoon ground flax seeds (or l fat exchange)

The metabolic adjustment can be added to breakfast, lunch or dinner or it can be scheduled mid-morning, mid-afternoon or before bed.

Step Easy Food Plan, No Grains

Breakfast:

8 oz. low-fat milk or plain nonfat yogurt (or 2 protein exchanges)

1 egg or ¼ cup egg substitutes or ¼ cup cottage cheese (or 1 protein exchange)

1 small fruit (or 1 fruit exchange) or 6-8 oz. low-carbohydrate vegetables, cooked or raw

Optional: ½ tablespoon olive oil (or l fat exchange)

Lunch:

3 oz. protein (3 protein exchanges)

8 oz. low-carbohydrate vegetables, cooked or raw

8 oz. salad

2 tablespoons regular sugar-free salad dressing (or 2 fat exchanges)

Dinner:

3 oz. protein (3 protein exchanges)

8 oz. low-carbohydrate vegetables, cooked or raw

8 oz. salad

2 tablespoons regular sugar-free salad dressing (or 2 fat exchanges)

Metabolic Adjustment:

8 oz. low-fat milk or plain nonfat yogurt (or 2 protein exchanges)

1 small fruit (or l fruit exchange) or 6-8 oz. low-carbohydrate vegetables, cooked or raw

Optional: l tablespoon ground flax seeds (or l fat exchange)

The metabolic adjustment can be added to breakfast, lunch or dinner or it can be scheduled mid-morning, mid-afternoon or before bed.