How To Use The 3
1.
2.
3.
Phase Diet
Figure out your level with the “Start Here” section.
Go to the “Phase 1" section and see what your food amounts will be
for the day.
Stick with your daily amounts and you will see your body change with
very little effort.
Food Serving Sizes
Carbohydrates: Bread, Cereal, Rice & Pasta Group: (80- 200cal/serving)
1 slice of bread (or 2 light)
1oz (28.3 grams) of ready to eat cereal
½ cup of cooked rice
½ cup of pasta
½ large baked potato
½ cup corn
¼ cup baked beans
¼ cup garbanzo beans
¼ cup lentils
1/3cup navy beans
1/3 cup pinto beans
3 cups of cooked popcorn
6 saltines
1 biscuit
1 cup clam chowder
2" piece of corn bread
3 graham crackers
1 dinner roll
1 small muffin
3 cups popped popcorn
3 hard pretzels
2 rice cakes
2 pieces of licorice
1 granola bar
1 small waffle
3/4 cereal bar
½ cup mashed potatoes
¼ large bagel (4.5")
1 Pita 6 in across
1 flour Tortilla 7-8 in across
1 ½ cups puffed cereal
1 tablespoon honey
Grits, cooked 1/2cup
½ Poptart
½ cup flaked cereal
½ cup of cooked cereal
1 Fruit snack (1 roll)
½ bagel (3.5")
1/3 cup couscous
½ cup peas
1/3 cup kidney beans
¼ cup black-eyed peas
1/3 cup lima beans
1/3 cup split peas
2 taco shells (6in)
½ cup whole wheat pasta
1 slice of angel food cake
½ hot dog or hamburger bun
3 small fat-free cookies
1 corn on the cob
6 butter crackers
½ english muffin
1 small pancake
½ pita
10 pretzel sticks
4 ounces (113.2 grams) spaghetti sauce
½ cup yams
5 animal crackers
3 fig newtons
½ cup stuffing
2 rice cakes
2 Bread Sticks 4in long
1/4c granola
1/4c grape nuts
½ c sugar frosted cereal
Grapenuts 3 Tbsp
Wheat germ 3 Tbsp
Vegetable Group: (25kcal/serving)
1 serving = 1 cup of raw, leafy vegetables
3/4 cup tomato juice or vegetable juice
1/2c Asparagus
1/2 c Beets
1/2c Cauliflower
1/2c brussel sprouts
1/2c broccoli
1/2c leeks
1/2c Tomatoes
1/2c Mushrooms
1/2c Pea pods
1c Salad Greens
1/2c Turnips
1/2c Zucchini
1/2c Greens
1/2c Onions
1/2c artichokes
1c cabbage
1/2c squash
1/2c okra
1c spinach
1/2c Peppers
1/2c Carrots
1/2c Cucumbers
Fruit Group: (60kcal/serving)
1 med. Apple
1 med. Orange
¼ cup of dried fruit
½ cup of apple juice
8 halves of dried apricots
¾ cup canned grapefruit
3 teaspoons jelly preserves
1avocado
½ cup grapes
2 medium plums
2 Tbsp raisins
1cup honey dew melon
¾ cup mandarin oranges
1cup raspberries
½ cup grapefruit juice
1 Pear
16 grapes
Blueberries ¾ cup
½ Fresh grapefruit
1 small mango
½ c rhubarb
½ cup of canned fruit
½ cup of chopped raw
fruit
½ cup of applesauce
12 fresh cherries
½ cup of pears
½ cup fruit salad
¾ cup blueberries
1 fig bar
1 cup pineapple
½ cup fruit cocktail
1 Kiwi
1 ¼ cup watermelon
½ cup orange juice
1/3 cup prune juice
1 Peach
1.5cups raw strawberries
Blackberries ¾ cup
4 medium raw apricots
1/2c cranberries
1 med banana
Dairy - Milk, Yogurt, & Cheese Group: (120 cal/serving)
1 cup of milk (skim, 1%, 2%)
1 cup of plain yogurt
2 ounces (56.6 grams) of mozzarella cheese
1 cup frozen yogurt
1.5 oz (42.45 grams) of natural cheese
½ cup of evaporated
skim milk
Protein: Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group: (100 cal/serving)
Low Fat
Medium Fat
High Fat
1 ounce (28.3 grams) of
fish
½ cup of black beans
½ cup of cooked beans
1 ounce (28.3 grams)
chicken
1 ounce (28.3 grams)
turkey
2 egg whites
1 ounce (28.3 grams)
shrimp or tuna fish
¼ cup of egg substitute
1 ounce (28.3 grams)
shellfish
1 ounce (28.3 grams) ground round
or ground chuck
¼ cup cottage cheese
¼ cup tofu
1 ounce (28.3 grams) of beef
1 ounce (28.3 grams) ham
1 tablespoon peanut butter
1 ounce (28.3 grams) of nuts
2 sausage links
Fats: (45kcal/serving)
1 tsp oil (canola, olive, peanut)
1 tsp margarine
1 Tbsp reduced fat mayonnaise
1 Tbsp cream cheese
1 tsp butter
8 large olives
1tsp mayonnaise
1 Tbsp salad dressing
2 Tbsp sour cream
Snacks : (100 cal/serving)
anything on the list for 100 cal
Combination Foods
1 Carb/1 Fat
1 biscuit
1 corn bread (2 inches)
10 french fries
6 round butter crackers
1 plain muffin (small)
2 pancakes
granola bar
1 cup cream soup
Free Foods
Drinks
Bouillon or broth without fat
Carbonated Drinks, sugar free
Club Soda
Coffee/Tea
Tonic water, sugar free
Bouillan (low sodium)
Carbonated water
Cocoa Powder, unsweetened
Drink mixes, sugar free
Condiments
Catsup (1tbl)
Fat Free Cream Cheese (1Tbl)
Pickles, dill or unsweetened
Taco sauce (1 Tbl)
Vinegar
Horseradish
Mustard
Fat-Free margarine
Fat-free sour cream
Sugar Substitutes
Gelatin, sugar free
Jam/Jelly, sugar free (2tsp)
Pancake syrup, sugar free, (1-2Tbl)
Sugar Substitutes(saccharin, aspartame)
Gum, sugar free
All Fruit (2 tsp)
Nonstick Pan spray or vegetable cooking spray seasonings
Copyright 2008 3 Phase Diet Deck. All rights reserved.