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.
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.
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.
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.
4-6 oz woman / 6-8 oz men / 1 full cup
*Yogurt must be Greek and plain. To read an important article click here.
any flesh protein
light & dark meat
lean cold cuts
100-150 calories / 30-40 grams
80-100 calories / 15-18 grams
**Salmon and egg yolk count as both protein and fat.
any nut butter
grape seed oil
sesame seed oil
hemp seeds (+oil)
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
Carbs that are non-essential
items with sugar
gum with sugar
Fats that are non-essential
fat from dairy
To download a PDF with more details click here.