The Change Your Biology Diet by Louis J. Aronne

Author:Louis J. Aronne
Language: eng
Format: epub
Publisher: Houghton Mifflin Harcourt
Published: 2016-01-05T00:00:00+00:00

Protein

Such as . . .

Flavor with

Add one

Protein shake/bar

See page 124 for recommended products and pages 126–132 for some delicious recipes for shakes.

Dairy

6 to 8 ounces of: 0 to 2% plain Greek or unsweetened yogurt

Low-fat cottage cheese

Low-fat ricotta

Vanilla extract, stevia, cinnamon, or unsweetened cocoa powder

1 cup berries

1 cup melon cubes

1 medium peach sliced, or 1 medium apple sliced

10 almonds or walnut halves

2 teaspoons chunky peanut/almond butter

Eggs

1 egg plus 2 egg whites

½ to 1 cup egg substitute

4 to 6 egg whites prepared scrambled, hard-boiled, poached, or in an omelet or a frittata

1 cup egg white salad made with low-fat mayo

Unlimited vegetables

1 ounce lean ham

1 ounce reduced-fat cheese

2 slices turkey bacon

1 turkey, chicken, or veggie sausage link

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