Protein stimulates metabolism and is essential for cell maintenance and growth. Protein is primarily obtained from meat, poultry, fish, and eggs, as well as some vegetables and whole grain products. The Q-Snacks add up to 45 grams of vegetable protein to your daily food plan and are an important part of your nutritional plan. Be sure to eat all of your Protein Servings and, for best weight loss results, distribute your protein intake throughout the day.

Prepare all Protein Servings by steaming, boiling, roasting, broiling, baking, microwaving, or on the grill. Do not use any fat, lard, oil, grease, butter or margarine in your preparation. Non-stick cooking spray may be used. Remember that ALL portion sizes are raw weights unless otherwise stated, and you should always weigh your portions before cooking (you will need to purchase a scale). Be sure to trim meat and poultry of all skin, fat, and bone before cooking.

Caution:

• Do not eat any meat or fish not listed.
• Do not combine Protein Servings at a meal (except eggs and cottage cheese).
• NO pork or deli meats are permitted on the food plan.
• Do not use fats or gravies in cooking.
• Eggs and liver are high in cholesterol.

Reminder: All meats should be boneless, skinless, and trimmed of fat.

Beef, Lamb, and Ground Turkey

Servings are allowed twice per week and never two servings on the same day or two days in a row.

Veal, Poultry, and Liver

Servings are unlimited; you may select these daily as your Protein Serving without restriction.

Fish

Servings are unlimited except high sodium foods as indicated. Salmon, swordfish, crab and scallops are allowed only twice per week because they are high in sodium. Water-packed, canned tuna is allowed only once per week and not on the same day as beef. If eating out, order broiled fish which is lower in fat and calories than fish with a coating scraped off. All shrimp, salmon, crab, and lobster must be fresh or frozen. No imitation or “mock” crab or “mock” seafood is allowed.

Dairy

Cottage cheese, also high in sodium, is allowed three times per week. It must be 1% low-fat such as your local store brand, “Lite and Lively,” or “Lite Line.”

Eggs

Eggs are limited to seven per week for women and nine per week for men. Eggs may be poached, boiled, or cooked in a non-stick pan with no added fat. Egg substitute may be substituted for eggs and is an unlimited Protein selection. The only proteins on your food plan that can be combined at a meal are cottage cheese and eggs (1 egg + 4 oz. cottage cheese).

Starches

Starches provide carbohydrates for energy as well as necessary nutrients like B Vitamins. Depending on your plan, you are allowed two or three servings of Starches per day. All (lite) breads are not to exceed 45 calories per slice. Only one rice cake is allowed per day.

Please Note: Ryvita crackers, potatoes (white and sweet), and brown rice are allowed only three times per week combined and are not to be eaten on the same day with each other. Each of them is counted as a starch serving. (For example: Along with your other starch selections, you can eat 1/2 potato on Monday, a brown rice serving on Wednesday, and another 1/2 potato serving on Saturday.)

Fats

Fats are essential to your health because they provide energy and aid in digestion. Along with Essential Fatty Acids (the “good” fats), you need to consume 1 tsp. of Fat per day. Select from olive oil, lite margarine, or lite mayonnaise (not fat-free mayonnaise).

Seasonings

Seasoning choices include: Morton Lite Salt, pepper, garlic, and any fresh herbs and spices. A 1/4 – 1/2 teaspoon serving of Morton Lite Salt MUST be used daily to maintain sodium and potassium levels and assist in regulating water balance. Avoid any other seasonings that contain salt. Seasonings that do not contain salt, sugar, or oil are permitted. Mrs. Dash has a variety of salt-free seasonings that are recommended. Apple cider vinegar and tarragon vinegar are the only vinegars allowed. In addition to your fruit servings, you may use the juice of one fresh lemon or lime per day to flavor foods.

Condiments

Most condiments contain excessive amounts of sodium, so during the weight loss phase, you will want to avoid them. You may use 1 Tbsp. of yellow mustard and two packages of Quick Weight Loss Centers Salad Dressing per day. Do not use any prepared condiments that contain salt or sugar including: Bouillon cubes, ketchup, Worcestershire, soy sauce, BBQ sauce, relish, etc. Your Counselor and the Quick Weight Loss Centers website have recipes utilizing Q-Snacks that will add variety to your menu without using sodium-rich condiments.

Miscellaneous

Do not use more than 2 to 3 packets of artificial sweeteners per day and avoid any sweeteners that contain sugar or corn syrup. No creams or artificial creamers are allowed for your coffee or tea. Vanilla Q-Snack or skim milk may be used for your coffee or tea. You may have 2 sticks of sugarless gum per day. You may use any pure flavored extract that does not contain oil or sugar.