Your Eating Plan                                              Print Version

 1)  You must eat 3 good meals daily. (That's 21 good meals per week.)

 2) Each of your 21 meals each week must include at least one of the following protein foods: meat, fish, poultry, cheese, eggs, cottage cheese.

 3) Each of your 21 meals must include at least 2-3 ounces of meat, fish, poultry, cheese, or the equivalent in eggs, cottage cheese or yogurt. (Count 2 eggs as equal to 3 ounces; count 3/4 cup of cottage cheese or 1 1/2 cup (unsweetened) yogurt as 3 ounces)
[Note: This is not a "high protein diet." If you are like many people you already eat this much protein during a day, but you eat it mostly in 1 or 2 meals instead of spreading it out evenly over 3 meals.]

 4) Just as important as the amount of protein at each meal is the proportion of protein to carbohydrate. Each of your 21 meals is limited to a maximum of 50 carbohydrate points. The number of carbohydrate points in common carbohydrate foods are listed on the back page of this report. With just a few days' practice using this list you will very easily and almost automatically eat the proper amount of carbohydrate at each meal.

 5) You will be please to note that there are very few of your favorite foods that need to be completely avoided on your eating plan. If on occasion you want to indulge in a high sugar dessert, you simply need to limit your other carbohydrates at that particular meal. For example if you are going to have a piece of birthday cake, then you would not eat potatoes, corn or bread at that meal.

 6) In the unlikely event that you find yourself consistently hungry after eating meals with your proper protein content and proper proportion of protein and carbohydrate, then it generally means that you are simply not eating enough. You have two choices:

1. Eat larger portions at each meal, maintaining the constant ratio of protein to carbohydrate. In other words, add one additional ounce of your protein food and nine additional points of carbohydrate food. (Under no circumstances should you eat dessert or other starchy food on top of a meal that was otherwise properly proportioned.)

2. Your second choice is to follow your regular meal with as much as you like of any of the following:
   • almonds, avocados, olives
   • raw or cooked vegetables with olive oil, coconut oil, or butter
   • cheese or cottage cheese with fresh fruit (just enough fruit to maintain the proper proportion of carbohydrate)

 7) Snacks. If you are following your meal plan properly you should rarely become hungry between your three meals. If you do, and you want to eat a snack, here are your best choices:

• any of the foods listed above in 6.b. 

• a half sandwich -- for example, 2 ounces chicken on one slice of bread with a little barbecue sauce.

 8) You must obtain a good source of drinking water. There are two tests that water must pass to be considered healthful drinking water:

1. It must be high in total dissolved minerals. 

2. It must be free of all the toxic chemicals added to municipal water supplies. (aluminum flocculants, chlorine, fluoride, etc.)

If you have a well it is probably adequate drinking water as long as you do not run it through a water softener. If you do not have a well you've got to obtain a source of spring water that is high in total dissolved minerals.

 9) Cooking foods can destroy much of their nutritional value. This is particularly true of protein foods and fat foods. Many of our most common and most severe degenerative diseases are directly associated with a lifetime of eating over-cooked protein and over-cooked fat. For this reason you should follow the following advice: 

1. Cook your meat, fish and poultry as little as possible. If, for example, you're in the habit of eating your steaks medium well, see if you can change to medium or even medium rare. It is best to cook your meat, fish and poultry one of two ways:
   1. broil at high temperatures for a very short period of time.
   2. cook at very low temperatures for a very long period of time (such as in a crock pot or in an oven at very low temperature).

2. Avoid fats and oils that have been processed at high temperatures. This eliminates all deep fried and pan fried foods from your eating plan. To the extent that you do use concentrated fats for cooking or eating use:   
   - olive oil
   - butter
   - coconut oil

10) The following should be kept to an absolute minimum in your diet:  

• sugar (and all foods made with sugar)

• fried foods

• juices

11) The following must be strictly avoided: 

salad dressings, mayonnaise and margarine

Nutra-Sweet (if you absolutely must have a sweetener use saccharin)

CARBOHYDRATE POINTS
Bread ................ 16/slice
Rice ................. 18/ 1/2 cup
Spaghetti ............ 37/cup
Cereal ............... 25/cup to 35/cup
Granola .............. 74/cup
Carrots .............. 10/cup
Corn ................. 41/cup
Potato ............... 22/medium
Peas .................. 13/cup
Lima Beans/Lentils, etc. 20/ 1/2 cup
Squash ................. 23/cup
Beets .................. 12/cup
Asparagus*.............. 0/cup
Green Beans*............ 0/cup
Broccoli* .............. 0/cup
Cabbage*................ 0/cup
Cauliflower*............ 0/cup
Spinach*................ 0/cup
Zucchini*............... 0/cup
Peppers*................ 0/cup
Lettuce*................ 0/cup
Celery*................. 0/cup
Raw Carrots*............ 0/cup
Tomato*.................. 0/cup
Apple .................. 18/med
Apple sauce ............ 28/ 1/2 cup
Banana ................. 23/medium
Cantaloupe ............. 9/lge slice (3/4 cup)
Watermelon .... ........ 29/lge slice (4 per cup)
Raspberries ............ 19/cup
Blueberries ............ 65/cup
Cherries ............... 26/cup
Grapes ................. 30/cup
Orange ................. 16/small, 20/lge
Peach .................. 25/medium
Strawberries ........... 12/cup
Raisins ................ 62/ 1/2 cup
Sugar .................. 4/teaspoon
Syrup/Jelly ............ 15/Tablespoon
Lemonade/Fruit Juice ... 23/ 1/2 cup
Fruit Pie .............. 45/1/8 9" pie
Cupcake ................ 40
Pretzels ............... 22/oz.
Potato Chips ........... 15/10 chips
Popcorn ................ 20/cup
Ice Cream .............. 25/cup
Beer ................... 43/12 oz.
Wine ................... 45/6 oz.
* Eat in unlimited quantities (and add no points).