food drunk survivor food list

Drink 80 oz of water daily
Begin taking multivitamin and supplements
Drink Protein Drink before each meal plus 2 additional for snacks (optional)
Choose one item from each food group
Starch
1/2 Joseph's Lavash Bread
1 bowl of oatmeal (not instant or sweetened)
1 flour or corn tortilla
1 small bowl of legumes (beans)

Protein
6 ounces beef, chicken, turkey, pork, seafood or cottage cheese
3 ounces of hard cheese (block not shredded)
2 eggs and 1 ounce cheese
1 egg and 2 ounces cheese
1 tablespoon of peanut butter

Vegetables
4 ounces cooked or 8 ounces raw
all vegatables except carrots

Fruit
1 small apple, orange or tangerine
3/4 cup of any type of berries
1/2 cup of watermellon, cantaloupe, honeydew

Salad Dressing Optons
Wishbone Salad Spritzer, Kraft FAt Free, Walden Farms Fat Free, Sodium Free

Beverages
Decaffeinated coffee (no cream, sugar)
Diet drinks w/ no caffeine
Crystal Light

Seasonings
Mrs. Dash, Olive Oil (1 tablespoon) Pam Cooking Spray, yellow mustard, lemon juice, apple cider vinegar, Tabasco, garlic, pepper, onion powder

For Breakfast- 1 starch, 1 protein
For Lunch- 1 Protein, 1 Vegetable, 1 Fruit
For Dinner- 1 Protein, 1 Vegetable, 1 Starch