FAST TRACK MEAL GUIDELINES

MEAL 1

PROTEIN

STARCHY CARB

and/or SIMPLE CARB

MEAL 2

PROTEIN

STARCHY CARB

and/or SIMPLE CARB

MEAL 3

PROTEIN

STARCHY CARB

and/or SIMPLE CARB

MEAL 4

PROTEIN

FIBROUS CARB

MEAL 5

PROTEIN

FIBROUS CARB

LEAN PROTEINS

+ FIBROUS CARB

NATURAL STARCHY CARBS

SIMPLE CARBS (FRUITS)

FIBROUS CARBS (VEGGIES)

IDEAL

ACCEPTABLE

IDEAL

ACCEPTABLE

IDEAL

IDEAL

buffalo

non/lowfat cheese

beans (black, kidney, lima)

bread (whole wheat)

apple

alfalfa

chicken

non/lowfat milk

black eyed peas

corn

apricot

asparagus

cottage cheese

non/lowfat yogurt

brown rice (or wild, basmati)

cream of wheat

banana

bell peppers

egg whites

seeds, nuts, nut butters

couscous

high fiber cereal

berries

broccoli

egg whole

seitan

lentils

pasta (whole wheat)

grapes

brussels sprouts

extra lean beef

soy beans

oatmeal (rolled oats, steel cut)

popcorn

grapefruit

carrot

extra lean pork

soy hot dogs

porridge

rice cake

kiwi

cauliflower

fish

soy milk

potato

spelt bread

mango

collard greens

greek yogurt

soy/veggie burger

quinoa

tortilla (whole wheat)

melons

cucumber

ostrich

tempeh

squash

nectarine

green beans

protein freeze

texturized veg. protein

sweet potato

orange

mushrooms

protein powder

tofu

yam

pear

radish

shellfish

pineapple

romaine lettuce

turkey

plum

spinach

venison

and all other fruit

and all other veggies

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