It is always such a relief to get out of Phase 2.  Even so… Phase 3 is not an all-you-can-eat buffet.  It still has a list of approved foods and it still has exact portions.  Some books on following a vegan lifestyle suggest that a person doesn’t have to worry about portions.  One of the authors and bloggers I admire pointed out here that “If you read any of the plant-based diet books, attend a conference, or watch one of the films, you get the impression that: You can eat as much as you want. As long as it’s plant foods, especially whole foods close to nature. Don’t count calories or pay attention to portions.” She goes on to illuminate what I also believe is true… portions do matter.

In fact one of the areas of The Fast Metabolism Diet that I found a bit daunting was figuring out the portions that went along with the approved lists of foods. The book does list the portions, but I needed to see them with each meal rather than consult back to the portion list… as well as the phase list…as well as the approved foods list!

So I created a list outlining  portions of the food categories required at each meal in each phase (for someone following a vegan diet with 20 lbs or less to lose).  Be sure to pick the Phase specific approved foods for each category of food (lists are in the book). You may also have any additional vegetables at any time as well as items from the approved Broth, herbs, spices, and condiments she mentions.  Also, “remember you can mix and match items within a category, as long as the total portion makes sense”. (source)

I also found planning for the week to be much easier with a menu template to use.  The book gives you one you can photo-copy, however  I just created a Table in a Word document with the following information as well as a blank grid to fill in. I do like that the template in the book has a place to put in the time for each meal; that can be important when planning your day based on your schedule.

So here is the list I used:

Phase 1 for Vegans:

  1. Breakfast: 1 piece fruit or 1 cup (if small like a kiwi… fine to eat 2) and Choose 1 (1 cup cooked grain, 1 oz of pretzels/crackers, 1 slice sprouted bread)
  2. Snack: 1 piece fruit or 1 cup (if small like a kiwi… fine to eat 2)
  3. Lunch: 1/2 cup beans/legumes, 2 cups vegetables,  and 1 piece fruit or 1 cup (if small like a kiwi… fine to eat 2), and Choose 1 (1 cup cooked grain, 1 oz of pretzels/crackers, 1 slice sprouted bread)
  4. Snack: 1 piece fruit or 1 cup (if small like a kiwi… fine to eat 2)
  5. Dinner:  1/2 cup beans/legumes, 2 cups vegetables, and Choose 1 (1 cup cooked grain, 1 oz of pretzels/crackers, 1 slice sprouted bread)

Phase 2 for Vegans:** Note that she does not give portions for tofu in the book so I based these amounts on recipes on her site; you may also have unlimited lemons and limes in this phase

  1. Breakfast: Choose 1 protein( 4 oz tofu, 4 oz tempeh, or 1/2 cup edamame) and 2 cups vegetables
  2. Snack: Choose 1 protein( 4 oz tofu, 4 oz tempeh, or 1/2 cup edamame)
  3. Lunch: Choose 1 protein( 4 oz tofu, 4 oz tempeh, or 1/2 cup edamame) and 2 cups vegetables
  4. Snack: Choose 1 protein( 4 oz tofu, 4 oz tempeh, or 1/2 cup edamame)
  5. Dinner: Choose 1 protein( 4 oz tofu, 4 oz tempeh, or 1/2 cup edamame) and 2 cups vegetables

Phase 3 for Vegans: *Fat/protein appears to mean higher-fat protein or fat plus protein so if you have nuts you can skip the beans but if you have avocado then have the beans too

  1. Breakfast: 1 piece fruit or 1 cup (if small like a kiwi… fine to eat 2), Choose 1 (1/2 cup cooked grain, 1/2 oz of pretzels/crackers, 1 slice sprouted bread), 2 cups vegetables, and choose 1 fat (1/2 avocado, 1/4 cup raw nuts or seeds, 1/4 cup hummus or guacamole, 2 Tbs raw nut or seed butter, 2-4 Tbs salad dressings/mayo/oils) (plus 1/2 cup beans if you needed/ see above*)
  2. Snack: 1 cup vegetables and choose 1 fat (1/2 avocado, 1/4 cup raw nuts or seeds, 1/4 cup hummus or guacamole, 2 Tbs raw nut or seed butter, 2-4 Tbs salad dressings/mayo/oils) ( don’t worry about the protein)
  3. Lunch: 1 piece fruit or 1 cup (if small like a kiwi… fine to eat 2),  2 cups vegetables, and choose 1 fat (1/2 avocado, 1/4 cup raw nuts or seeds, 1/4 cup hummus or guacamole, 2 Tbs raw nut or seed butter, 2-4 Tbs salad dressings/mayo/oils) (plus 1/2 cup beans if you needed/ see above*)
  4. Snack:1 cup vegetables and choose 1 fat (1/2 avocado, 1/4 cup raw nuts or seeds, 1/4 cup hummus or guacamole, 2 Tbs raw nut or seed butter, 2-4 Tbs salad dressings/mayo/oils) ( don’t worry about the protein)
  5. Dinner: 2 cups vegetables, and choose 1 fat (1/2 avocado, 1/4 cup raw nuts or seeds, 1/4 cup hummus or guacamole, 2 Tbs raw nut or seed butter, 2-4 Tbs salad dressings/mayo/oils) (plus 1/2 cup beans if you needed/ see above*), and OPTIONAL grain: Choose 1 (1/2 cup cooked grain, 1/2 oz of pretzels/crackers, 1 slice sprouted bread)

 

Whether I decide to continue FMD or create my own pathway, I know that portions will be important.  The consistency makes eating easier… 1/2 cup of beans from the pot or if I’m cooking for 8, multiply that 1/2 cup times 8.  I freeze leftover beans in 1/2 cup portions too.  It’s the same with other foods.  Learning that 2 cups of vegetables per meal is the minimum gives me a framework to work within when I’m putting together my meals.  Continued portion control is definitely in my future.

When I woke this morning I still had some digestive issues.  I also found myself getting a little weak and shaky as if I had a blood sugar dip… but even with yesterday’s slip, I didn’t eat any sugar; would nuts or nut butter turn into sugar?   The stomach issues were intermittent all day; just when they finally seemed to clear up , they would come back.  Totally NOT worth the slip yesterday.  I also had allergies again today, so I can’t attribute everything to being food related.:)

Well, here’s what I ate today (*notice that I stopped logging the portions long ago because I always follow the above guideline)

6:30 hot tea

7:00 sprouted bread with almond butter, carrots, small dab of leftover pineapple, and a small mandarin orange

9:30 cucumber slices and hummus

11:45 celery &  almond butter

3:45   baked sweet potato with hot sauce, cucumbers with hummus, Chocolate cherry sorbet  (blended frozen cherries, cocoa powder)

8:00 Red beans, greens, tomatoes, hot sauce, & guacamole

8:30 hot tea

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s