High Performance Nutrient Selection

This program is laid out for OPTIMAL RESULTS. However, with any diet, there needs to be some flexibility regardless of the goal in mind. Thus, here are some acceptable food choices when you have to venture off of the menu laid out in this chapter.

Cut Diet Food Measurements and Acceptable Sources

Carbohydrates: all equal to ~15g carbs
* Baked Sweet potato (no skin) – 57gg or 2 oz
* Yams (no skin) - 57g or 2 oz
* Oatmeal (Instant) - ¼ cup or 20g
* Rolled Oats - ¼ cup or 20.25g
* Steel Cut Oats, dry - 1/8 cup or 20g
* Honey - ¾ tbsp or 15.8g
* Grapefruit - 6.5 oz or 184g
* Raisins - 2 tbsp or 18.5g
* Orange - 3.5 oz or 99g

Other than orange and grapefruit, these carb sources are meant for the Carb Meal and CANNOT be interchanged. The Carb Meal is designed as laid out for a reason and this is not a meal that can be changed when seeking optimal results.

Vegetables: all equal to ~5g carbs
* Asparagus 4 oz or 113 g
* Broccoli 78g or ½ cup
* Green Beans 62.5g or ½ cup
* Onions 53g or 1/3 cup
* Spinach 125g or 2/3 cup
* Celery 120g or 4.25 oz
* Cucumber 156g or 5.5 oz
* Green onions 50g or 1.75 oz
* Mushrooms 78g or 2.5 oz
* Tomato 90g or ½ cup
* Salad greens (lettuce, romaine) 165g or 3 cups

Our preferred vegetables are asparagus, broccoli, green beans and spinach. Use all other options sparingly.

Protein: All equal to ~7g protein
* Chicken breast (white meat) boneless/skinless - 1 oz or 28.35g
* Turkey breast (LEAN) - 1 oz or 28.35g
* Fresh fish (cod, haddock, halibut, tuna in water), tilapia - 1 oz or 28.35g
* Egg whites - 2 or 67g
* Egg Beaters - ¼ cup or 2.15 oz or 61g
* Lean Sirloin/fillet - ¾ oz or 21.25g

*NOTE: You can substitute 3oz of any of these protein choices for 1 scoop of Substance WPI if desired.

Fats: all equal to ~5g fat
* Avocado - 1 oz or 28.35g
* Almonds (dry roasted) - 1/3 oz or 1 tbsp or 8.6g (~6 pieces)
* Enova oil - 1 Tsp or 4.5g
* Oil (olive or canola, Enova) - 1 tsp or 4.5g or 0.16 oz
* Peanuts - 1/3 oz or 9.36g (~10 pieces)
* Peanut/Almond butter (smooth or crunchy) - 2 tsp or 0.38 oz or 10.6g
* Salad dressing (Light, reduced-fat) - 2 Tbsp or 30g
* Smart Balance Light spread - 1 tbsp or 14g
* Walnuts - 1Tbsp or 1/4 oz or 7.5g

Our preferred sources of fat are Almond Butter, Almonds, Avacado and Peanut Butter.