Food Plan Example
Carolie & Carb Controlled Food

by Marcie Millar, RD, LDN, Cert in Herbal Medicine & DSHEA Law

CALORIE AND CARB CONTROLLED FOOD
LIST DAILY MAXIMUM GOAL 1000-1200
CALORIES, 60GM CARB
2 FRUIT, 3 VEGGIES, 3 PROTEINS, OPTIONAL STARCHES 3 TIMES A WEEK, NO MILK, SMALL AMOUNT OF FATS AND OILS AS NEEDED

Fruit Fresh/frozen, no sugar, 2 servings daily Berries 1/2 cup - 5gms / 40cal Cherries 1/2 cup - 8gms / 50cal Plums 1, small - 8gms / 40cal Grapefruit 1/2 cup - 18gms / 40cal Cantaloupe 1, medium slice - 50gms / 50cal Apple or Pear 1 small - 50gms Banana 1/2 - 60gms

Non-starchy vegetables: fresh or frozen, raw or lightly cooked - 3 1-cup servies daily - MOST ARE ABOUT 5gms / 25-30cal Asparagus Arugala 2 artichoke/hearts Celery 0/0 Cucumber 0/0 Green and yellow beans Green and yellow squash Lettuce / baby greens - unlimited Sprouts Brocolli rabe Baby spinach Spaghetti squash Baby kale Brocolli Cooked cabbage or cabbage soup Cauliflower Brussel sprouts Peppers Mushrooms Tomatos / products Onion, garlic 0/0 Broth-based vegetable soup - NO RICE OR PASTA, BEANS OK 50gms / 80cal

PROTEIN SOURCES: 3 LEAN 3-4OZ SERVINGS DAILY - OPTIONAL 1-2OZ FOR SNACK - ALL ARE 0 CARB AND ABOUT 200CAL Lean beef, Pork, Lamb - 0 carb Skinless poultry, roasted or sauteed Eggs, any style - 1-2 String cheese - 1-2 Hard natural cheese - fat free - 3 small slices Nuts - any kind - one handful Sunflower or pumpkin seeds, 1tbsp Skippy Natural Peanut Butter or natural almond butter - 1-2tbsp 1 scoop protein powder in shake

Starches - optional 2-3 1/2 cup servings a week Winter squash Sweet potato Beets Peas Legumes Hummus Whole oats Brown rice Wild rice 2 cups air-popped popcorn with parmesan cheese & 1tbsp butter

Milk: NONE

Fats & oils: as needed for cooking/salad, olive oil, coconut oil, seec oils, 1/2 avocado

Beverages/fluids: 8oz water, 4 or more times daily, green, black or herbal tea, decaf coffee - hot or iced

Condiments/flavorings - no sweet ones Salad dressing olive oil and vinegar based Fresh or dried herbs Ginger Garlic Basil Curry Olives Mustard Marinades Salsa Naturally mined celtic sea salt Stevia/xylitol for sugar substitutes

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