Step 1
Protein Only
Protein: 10 servings a day from the following very lean protein food sources –
Fish – serving size – 1 ounce
Flounder, halibut, cod, trout and canned tuna fish
Poultry – serving size – 1 ounce
Chicken, white meat turkey (no skin)
Shellfish – serving size – 1 ounce
Lobster, crab, shrimp or scallops
Cheese – serving size – 1 ounce
1% or nonfat cottage cheese – 1/3 cup
Low fat cheese (1 gram of fat per oz) or fat free cheese
Other Foods:
Egg whites – serving size – 2 eggs
Egg substitutes – serving size – 1/3 cup
Hard-boiled egg – serving size – 1 egg
Tofu – serving size – 3 oz
Hot dogs (nonfat or 1 gram of fat per ounce) – serving size – 1 oz
Processed lunch meats – serving size – 1 ounce
STEP 2
Protein and Carbohydrates Combined
Step two starts on the first day your test strip indicates that a level of burning fatty tissue has been reached. Step two is when you will begin to slowly add low glycemic carbohydrates (vegetables and fruit) back into your diet. If you have any questions please do not hesitate to call our office.
10 PROTEIN FOOD SERVINGS
As you did in step 1 of your weight loss program, you will continue to consume 10 servings from the protein food sources.
A maximum of 4 servings from the below “lean protein” and the remaining 6 servings from the above “very lean” protein food sources.
TWO TO FOUR SERVINGS OF VEGETABLES OR FRUITS ARE TO BE CONSUMED FROM THE FOLLOWING LISTS PER DAY
VEGETABLE FOOD SOURCES (1 serving = 1 cup raw or 2 cups cooked):
Alfalfa sprouts, asparagus, artichoke, bamboo shoots, beans(green, yellow,wax), beet greens, broccoli, Brussels sprouts, cabbage (white, red), cauliflower, celery, cucumber, collard greens, eggplant, turnip greens, mushrooms, zucchini, mustard greens, onions, peppers, radishes and spinach.
FRUIT FOOD SOURCES (No more than 2 servings per day from the following):
Apples – 1 small
Blackberries – 1/4 cup
Blueberries – 1/4 cup
Boysenberries – 1/4 cup
Cherries: 10
Raspberries: 5
Grapes: 10
Grapefruit 1/2
Green Pears – 1 small
Oranges – 1 small
Peaches – 1 small
Strawberries: 5
LEAN PROTEIN FOOD SOURCES
Beef – serving size – 1 ounce
Lean sirloin, round roast, flank steak, porterhouse, T-bone and filet (all selections must have fat trimmed).
Pork – serving size – 1 ounce
Loin chop, Canadian bacon, lean ham and tenderloin
Veal – serving size – 1 ounce
Roast or lean chop of veal
Lamb- serving size – 1 ounce
Lamb roast or lamb chop
Fish – serving size – 1 ounce
Oysters: 5, salmon, catfish, bass, swordfish or snapper, tuna (canned)
Cheese – serving size – 1 ounce
Cottage cheese (4% or less), Parmesan cheese: 2 tbsp (grated or shredded), cheese (3 grams or less of fat per ounce)
REMINDER:
Maximum serving from “lean” protein food sources is 4 servings.
Maximum serving from “very lean” protein food sources is 6 servings.
Maximum of 10 total servings per day.
ADDITIONAL FOOD SOURCES
Here are a few additional food sources that will assist you during the duration of our Weight Loss Program. Any deviation from this list may have an affect on your weight loss success.

STEP 1 Protein Only
Beverages
Artificial sweeteners, calorie-free and sugar-free water, decaffeinated diet drinks, decaffeinated coffee, decaffeinated teas, Crystal Light drinks, sugar-free lemonades, diet mineral and seltzer water.
*ABSOLUTELY NO MILK, JUICE OR CREAM FOR COFFEE ALLOWED!
Free selections (all free selections please use in moderation)
Salt, pepper, butter buds, all seasonings, spices, dry barbecue spices, vinegar (white and red wine), fat-free broths, hot sauce, lime and lemon juices, cocktail sauce, ketchup, Miracle Whip fat-free mayonnaise, and mustard.
STEP 2 Protein and Carbohydrates Combined
Beverages
Follow the same beverage list above in protein only step 1.
Free selections (all free selections please use in moderation).
All types of green lettuce, 2 cups of diet gelatin, dill pickles, salt, pepper, butter buds, all seasoning and spices, vinegar, fat-free broth, hot sauce, lime juice, lemon juice, cocktail sauce, ketchup, Miracle Whip fat-free mayonnaise and mustard. Salad dressings fat-free dressings, or low-fat dressings (no more than 2 tbsp) or olive oil.
RECOMMENDED DAILY FLUID REQUIREMENT
We want you to consume SIXTEEN, 8-ounce glasses of water a day.
If you use Crystal Light powder in your water it should make up no more than half of your water intake.
Vegetarian Diet/Low-fat Substitute
- Tofu – You can cook this in lots of ways, including as a substitute for meat in casseroles and stir-fry dishes.
- Beans – There are so many of these that are high protein and low-carb including great northern, lima, favas, and múng beans. Fajitas, salads, soups and loads of other tasty dishes can be made from these.
- Eggs – if you aren’t opposed to them. They are one of the most perfect sources of protein there is.
- Nuts and seeds – Try pumpkin and sunflower seeds.
- Brown rice – After step 1, try adding long-grain brown rice, which is low-carb and packs a great nutritional punch.
- Gluten meat substitute – Gluten comes from grains such as wheat and rye but has been processed so that the starches are washed away. Cooked properly (try seasoning with broths and vegetable stocks), it can be delicious. Seitan is one name for this, and you can use it in sandwiches or cook it in any lots of ways. Look for an Asian or vegetarian cookbook for ideas.
- Cottage cheese – If you are a vegetarian who will eat dairy products, low-fat cottage cheese has lots of protein and very little fat.
- Fish – If you can do this, fish is an excellent source of protein and will really add flavor and variety to the diet for you.
- Meat substitutes made from vegetables – Look for brands like Boca, which makes vegetarian burgers and other dishes.