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Maintenance Sample Diet

During your Phase 3 of Maintenance eat from your Phase 1 Green Light Food List.  Review the Maintenance Sample Diet to get an over view of an appropriate diet outline during your Phase 3.  It is important to remember you are trying to fuel your metabolism.  Do not slip into your old habits, think kid sized meals!  The key to success is Phase 3

This is a suggested diet outline: it is to serve as an example menu for you to understand how to construct your meals.  Meat servings are suggested to be around 3-5 ounces. Remember:  "SLOWLY" is the key word to moving into Phase 3 and life maintenance with success!  It is absolutely imperative that you weigh daily and perform a 'steak day' on the very day you weigh more than 2 pounds over your last HCG day weight!

 

 

Phase 3 - Second 3 Weeks (SLOWLY add Sugars and Starches)

 

 

Day 22

 

 

 

Snack - either mid-

Breakfast

Lunch

Snack

Dinner

morning or early evening

Yogurt w/ Fruit

Hamburger w/ cheese,

1 -2 oz Almonds

Scallops, cauliflower,

1 oz almonds w/

 

mayo, ketchup, pickle, onions

 

salad w/ Regular

strawberries w/ Brie

 

small salad w/ Regular

 

dressing, slice of

cheese

 

dressing

 

garlic bread

 

 

Open-faced - Remove 1 Bun

 

 

 

 

 

 

 

 

Day 23

 

 

 

Snack - either mid-

Breakfast

Lunch

Snack

Dinner

morning or early evening

Kashi cereal, 1/2 cup

Chicken breast w/ grilled

Apple sliced w/

Steak, 1/2 potato w/

Scoop of tuna salad,

milk, grapes

onions, small salad w/

peanut butter for

sour cream, green

celery sticks to dip

 

Regular dressing

dipping

beans, small salad

 

 

 

 

w/ Regular dressing

 

 

 

 

 

 

Day 24

 

 

 

Snack - either mid-

Breakfast

Lunch

Snack

Dinner

morning or early evening

1/2 whole grain bagel w/

100 calorie bread w/

1 banana

Salad w/ grilled

Baked Granny Smith

cream cheese, purple

turkey, swiss, avocado

 

chicken strips - fajita

apple w/ cinnamon

onion and smoked salmon

 

 

style

and Stevia to taste

 Use these food ideas for healthy snacking! 

Things You Can do With Oatmeal:

Things You Can Do With Crackers:

Things You Can Do With Yogurt (Plain):

Strawberries

Avocado

Fruits, canned or fresh

Blueberries

Laughing Cow Cheese

Dried fruits, cranberries

Peaches

Bruschetta

Kashi Cereal

Bananas

Salsa

Almonds

Honey

Crab Meat

 

Pecans

Humus

 

Walnuts

Tomatoes

 

 Recommended Serving Sizes:

Check each product label for recommended serving sizes.

Protein servings should be between 3 to 5 ounces.

A serving of salad dressing should be 2 tablespoons.

A snack portion of almonds, trail mixes, or nuts should be between 1 to 2 ounces.

Cottage cheese is recommended in 8 ounce servings.

Yogurt, plain non-fat, is recommended in 6 to 8 ounce servings.

A small salad serving size would be between 1 and 2 cups raw leafy vegetables.

 

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