Substitution Lists

P: Protein, consume at every meal

Chicken Breast
Cottage Cheese
Egg Whites
Fresh fish, salmon, trout
Lean Beef
Protein Shake
Tune
Turkey Breast



S: Starch
black or red beans: 1/2 c cooked
Oat meal (1/2 dry)
Cream of wheat/rice (1/2 dry)
Ezekial Bread (2 sl)
Grits (1 serv per pkg)
Potato (1/2 med, 1 small, or 6-8 oz)
Carb-down (c) days one starch with one protein before three
Baseline (b) , 2 starches with a protein before three

V:
Asparagus
Broccoli
Cabbage
Celery
Lettuce
'Mushrooms
Spinach

NO carrots, corn, peas, or beets except on carb up days


O:
A: fats 1-2 times daily
Canola Oil
Essential Fatty Acid Supplement
Flaxseed oil
Olive Oil

Minimize Bad fats to less than 20 gram daily
butter
cheese
fatty red meat
Mayo
Salad Dressing
Limit the amt of fat you eat at meals containing starchy carbs




Type A Fruit and Substitutes
Apple (1 med)
Banana (1 med)
Berries (1 cup)
Cantaloupe (1/2)
Grapefruit (1/2)
Orange(1 med)
Peach (1 med)
Tangerine (1 med)


Type SA: Sweets and alcohol


Alcohol* Week 4
Bagel;
Beets
Bread
Cake* Week 4
Carrots
Chips/Snacks
Corn
Crackers
French Fries
Ice Cream*
Pasta
Pizza
Sugary Pastries* Week 4

For best fast lost results, limit alcohol to one of the carb up days after week 3