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Nutritional Guidelines

General Guidelines to Follow

As mentioned in the start-up guide we will be following the Getufit Lavender Trifecta


Below is a chart that can be used to help with substituting ingredients within the meals on your plan, or for creating your own meals. As mentioned in the start-up guide, in order for an increased success rate it is recommended that all of your meals contain one RED, WHITE, and BLUE food item.


Red food items are proteins. The protein amount per meal is 3-4 oz or 20-25 grams for woman and 6-8 oz or 40-50 grams for men..


Blue food items are complex carbohydrates. A good amount of carbs per meal is 100-150 calories or 30-40 grams per meal for both men and woman.


White food items are healthy fats. A good amount of healthy fat per meal is 15-18 grams or 80-100 calories in each meal for both men and women. These calories should be from healthy fat sources and not from non-essential fat sources that come from animal fats or dairy products.


NON-ESSENTIALS:

  1. Foods that are not on the charts below are not ideal for weight loss, metabolism or maintaining a heart-healthy balanced diet. These foods can be enjoyed on a healthy diet but should be kept to a minimum.

  2. It is suggested that a maximum of one non-essential item per meal totaling no more than 100 calories is added for optimal results. The non-essentials are listed after the essentials below.

  3. It is important to understand that restricting non-essentials is not realistic or necessary. It is the balance of most essential to non-essential items that will improve your metabolic rate and keep the weight off.



THE ESSENTIALS

 

PROTEINS :

4-6 oz woman / 6-8 oz men / 1 full cup

*Yogurt must be Greek and plain. To read an important article click here.

​chicken

turkey

pork

beef

tofu/soy

eggs**

fish

salmon**

cottage cheese

Greek Yogurt*

legumes (beans)

protein powders

meat alternatives

any flesh protein

​light & dark meat

lean cold cuts


CARBOHYDRATES:

100-150 calories / 30-40 grams


​oats

rice

pasta

breads

corn

tortilla

sweet potato

white potato

root vegetables

vegetables

grains

​wheat products

​crackers

fruit*

rice cakes

cereals

HEALTHY FATS

80-100 calories / 15-18 grams

**Salmon and egg yolk count as both protein and fat.

avocado (+oil)

egg yolk**

poppy seeds

olives (+oil)

any nut

any nut butter

chia seeds

flaxseeds

sesame seeds

​grape seed oil

​sesame seed oil

​salmon**

​hemp seeds (+oil)

​peanut butter

​almond butter

​cashew butter

NON-ESSENTIAL ITEMS

100 calories maximum per meal but not necessary in all meals.

Extra calories remaining from not using these items can be used toward any food item throughout the day as long as the LAVENDER TRIFECTA is present.



Proteins that are non-essential

fatty cold cuts

bacon

turkey bacon

fatty beef

chicken skin

​pork belly

ribs

brats

hotdogs

sausage

salami

pepperoni


Carbs that are non-essential

cookies

sweets

​chips

non-fiber fruit

​alcohol

fruit juice

candy/chocolate

sauces/gravies

ketchup

​condiments

​baked goods

​candy

fruit juice

non-diet soda

items with sugar

​gum with sugar

Fats that are non-essential

​butter/ghee

coconut (+oil)

cheeses

fat from dairy

cream /half+half

​lard

animal fat

cream cheese

ice cream

regular mayo

vegetable oil

crisco

palm oil

cool whip

whipping cream

palm oil



 


To download a PDF with more details click here.


UPDATED ESS
.pdf
Download PDF • 1.82MB

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