Important Protein Boost Diet Tips
- Consume 1,200 to 1,500 calories daily, particularly during weight-loss (less if needed).
- Always eat selected fruits at breakfast and lunch at the end of the meal to avoid spiking glucose levels early in the meal, which can increase appetite.
- Use the designated food category units (Protein, Vegetable, Legume/Whole Grain or Fruit, and Fat) to create meals within the optimal nutrition profile. Learn to eyeball proper portion sizes.
- Try not to eat three hours prior to bedtime.
- Avoid sugars (other than select fruits), processed foods, and saturated fats. Choose “good” fats like olive oil, avocados, and nuts in limited quantities.
Protein Boost Diet Daily Meal Plans
To fulfill all the fundamentals of the diet, and to respect the right proportions of the different food categories while putting together your meal plan, USE AMOUNTS OF THE DIFFERENT FOODS REPRESENTED IN UNITS IN THE MEAL PLAN CHART BELOW.
|*For convenience, the Legumes/Grains category includes beans, lentils, or quinoa (the best choices) and less often, Whole Grains.|
|*Try to avoid Whole Grains the first 6 weeks of your new lifestyle. Consider eliminating Whole Grains for 4 to 6 weeks a few times a year to detox your system and jump-start metabolism*After successful weight loss, you may slightly increase portions of Proteins & Legumes/Grains, but stick to the same diet fundamentals.|
|*Only include a Fat if your main protein is not highly rich in fat such as salmon. Some healthy, oil-rich proteins like salmon already contain enough good fats for a healthy lifestyle.|
|Important Points*For breakfast, you may substitute 1/2 Legume/grain Unit for 1 Protein Unit as a vegetarian protein option. You can also substitute 1/2 fruit + 1/4 Legume/grain Unit for the 1 Fruit Unit.
*For lunch, You can substitute 1 Legume Unit + 1 Whole Grain Unit for 2 Legume Units less often.
*For dinner, choose the lowest carbohydrate/higher protein vegetable units, mostly from chart 1 (type I vegetables). Vegetables from Chart 2 (type II vegetables) may also be used. You may at any meal mix proteins from different sources. For vegetarians, you may substitute 1/2 to 3/4 legume/grain unit (preferably beans, lentils, or quinoa for 1 unit of protein).
Building Block Units For all Food Categories
Eggs & Dairy
· 4 large egg whites
· 2 large egg whites + 1 egg yolk
· Collage cheese and plain yogurt – ½ cup
· Ricotta or feta cheese – ½ cup
· Goat cheese or hard cheese – 2 tablespoons
· Parmesan cheese – 3 tablespoons
Fish & Shellfish
· Lean, mild, and flakey filets or lean, firm and meaty fish – 2.5 ounces
· Higher fat fish – 2 ounces
· Mussels, clams, and oysters – 4 to 5 ounces
· Scallops and shrimp – 2-3 ounces
· Crab, lobster, and calamari – 3 ounces
Lean Poultry & Meats
· Turkey – 3 ounces
· Chicken, pork, or beef – 2 ounces
· Lamb – 1 ½ ounces
Vegetarian and Vegan Alternatives
· Soy milk – ¾ cup
· Extra firm and firm tofu – ½ cup
· Edamame – ¼ cup
· Unflavored tempeh – 1 ½ ounces
Beans, Lentils, and Quinoa Units (Cooked or Boiled)
· Beans and lentils – ½ cup
· Quinoa, chickpeas, and adzuki beans – 1/3 cup
Whole Grain Units (Cooked or Boiled)
· Cold cereals – 1 cup
· Oatmeal – ¾ cup
· Bran and germ – ¾ cup
· Other grains – ½ cup
· Whole grain and alternative pasta – 1 ounce
· Whole grain breads – 1 thick or 2 thin slices
Type I (Dinner favories)
- Brussels sprouts, bamboo shoots, chives, okra, broccoli, cauliflower, asparagus, zucchini, and yellow summer squash – 1 cup
- Fresh brown mushrooms – 1 ½ cups
- Watercress – 3 to 4 cups
Type II (Any meal)
- Yellow banana peppers, kohlrabi, fresh herbs, and eggplant – 1 cup
- Cabbage, radish, celery, and cucumber – 1 ½ cups
- Mung bean sprouts, bok choy, radicchio, mustard greens, and collard greens – 2 cups
- Arugula, endive, lettuce, and spinach – 3-4 cups
- Garlic – 8 cloves
Type III (Any meals)
- Artichokes, carrots, beets, onions, leeks, and scallions/green onions – 1/3 cup
- Yams, shallots – ¼ cup
Type IV (Any meal, less often at dinner time)
- String beans and butternut squash – ½ cup
- Seaweed, kale, fennel, tomatoes and tomatillos, turnips, snow peas, and peppers – ¾ to 1 cup
Type I Favorite fruits (selected because of lower fructose and sugar content and because of higher fiber and other beneficial nutrient contents)
- Berries – 1 cup
- Blueberries and cherries – ¾ cup
- Papaya – 1/3 cup
- Pumpkin – ½ cup
- Star fruit – 1 medium
- Limes and lemons – 3 small or 2 large
Type II fruits – less often
- Grapefruit – ½ large
- Kiwi – 1 ½ medium
- Apples and pears – 1 medium
Healthy Fat Units
- Healthy oils (olive oil etc.) and nut butters – 1 teaspoon
- Nuts – 3 walnuts, 4 hazelnuts and pecans, 6 almonds, 7 peanuts, or 10 pistachios
- Seeds – 2 teaspoons (pine nuts, pumpkin, sesame, and sunflower seeds), 1 tablespoon (chia seeds and flaxseed)
- Fruits (avocados and olives)
- Nut milks – 1 cup
Recommended PBD Snacks:
|Baby carrots (1/2 cup; 5 to 6 carrots), raw broccoli, cauliflower or Brussels sprouts (1 cup), sliced fennel (1/4 bulb), Cucumber (1 cup sliced; 1 small Persian), blackberries, raspberries, blueberries or similar (1/4 cup), strawberries (2 to 3 medium), apple (1/4 small)||Hummus (2 tablespoons), walnut halves (4 small), hazelnuts or pecan halves (6), almonds (9), peanuts (10), pistachios (15) pumpkin, sesame & sunflower seeds (1 tablespoon), pine nuts (1 tablespoon), ground flaxseeds (1 1/2 tablespoons), almond or peanut butter or tahini/sesame paste (2 teaspoons)|
On-the-go Protein Boost Diet Easy Plan
PBD Bars & Shakes: For on-the-go meals, consider a Protein Boost Diet Bar and Protein Shake (both available online at AremNutritionals.com). Each low-glycemic bar has been formulated with the correct balance of protein, fiber, fat, and amino acids for the PBD lifestyle and is 160 calories/bar. The shake has also been designed to fulfill all of the diet fundamentals with a well-balanced mix of vegan multisource protein, along with veggies and fruits (1 PBD Shake serving = 2 scoops = 160 calories). Both the bars and shake can be efficient ways to stick to the diet. Meal substitutes:
Breakfast: 1 scoop PBD Shake (1/2 serving) + 1 PBD Bar (240 calories)
Lunch: 3 scoops PBD Shake (1 ½ serving) + 1 PBD Bar (400 calories)
Dinner: Regular Protein Boost Diet. Substitute 1 PBD Bar for 2 Protein Units; the bar will also count as your dessert. You can also substitute 2 scoops of protein shake (160 calories) for 2 protein units.
For vegetarians and vegans, the PBD shake and bar would be an excellent protein option. Dinner can be = 1 protein bar + 2 scoops of protein shake + 4 to 5 units vegetables + 1 fat unit
Most of the whole grains, dried beans, rice and seeds used in The Protein Boost Diet recipes are widely available at grocery stores. Look for specialty beans (chickpeas, lentils, favas), grains (quinoa, soy flour, bulgur, cracked rye, stone ground whole wheat) and seeds (chia seeds, flax seed meal) under labels such as Arrowhead Mills and Bob’s Red Mill at Whole Foods and other specialty grocers. Rancho Gordo is an excellent supplier of artisan mail-order beans from Rancho Gordo.
Beans & Lentils – Cook large batches of dried beans, divide them into serving or recipe portions, and freeze them in Ziploc baggies. Note: Chickpeas need to be soaked longer than most dried beans (12 hours is ideal). Lentils and small, shelled dried fava beans, often labeled “skinless” or “peeled” fava beans, do not need to be soaked prior to cooking (avoid large, mature brown fava beans encased in a thick skin).
Brown Rice – Many of the recipes call for regular brown rice, which has a long cooking time (45 minutes). You can substitute instant or quick-cooking brown rice when you need a quick Phase 2 whole grain. Unlike instant oatmeal, instant and quick-cooking brown rice has an equivalent glycemic index as slow cooked brown rice, but avoid quick-cooking white rice or those with additives (spices, flavorings) as they may contain sugar.
Chia Seeds – A staple of ancient Mayans and Aztecs diets, these tiny seeds are high in Omega 3 fats. They can be eaten raw or cooked, but unlike flax seed, chia seeds do not need to be ground before consuming. Sprinkle the seeds on oatmeal or fruit salads, bake in breads, or add to rice dishes before cooking. Stored in a cool, dry place, unrefrigerated (moisture can cause the seeds to mold).
Cracked and Whole Rye – The cracked version of this cereal grain, common in Northern European and Russian cooking, cooks quickly (about 20 minutes) and is very high in fiber. Whole berries take longer to cook (1 to 1 ½ hours) but have even more nutritional benefits. Use cracked or whole rye in stews and soups. Avoid rye flakes, which are pre-cooked rye (similar to rolled oats) with less nutritional value. Store refrigerated or frozen.
Flax Seed Meal – And excellent source of Omega-3s and fiber, sprinkle flax seed meal on oatmeal, fruit salads, bake it into breads or add it to rice dishes. Flax seed should be ground to obtain the health benefits (whole seeds are not fully digestible). You can buy flax seed pre-ground, known as “flaxseed meal,” or for the freshest flavor, grind your own in a spice grinder. Flaxseed is perishable at room temperature; store frozen.
Oat Bran – Oat bran is not the same as oatmeal. Oat bran contains more fiber and protein and is very filling for few calories. Use it as a cereal or in baked goods. It is widely available at well-stocked grocery stores and specialty markets like Whole Foods (make sure the package says 100% oat bran). Oat bran packaging guidelines vary, so check the package for serving sizes (in Phase 2 breakfast, aim for about 100 to 125 calories). Store in a cool, dry place.
Pearled Barley – This chewy whole grain is widely available; the high fiber content makes it a good substitute for bulgur wheat. Store in a cool, dry place.
Quinoa (pronounced “keen-wa”) – This ancient, gluten-free “grain” is really an edible seed high in protein and amino acids. Quinoa is quick-cooking and good warm as a rice alternative or cold in salads. Some brands are not sold pre-washed (they will have a powdery residue) and must be rinsed in several changes of water to remove the bitter taste. Store in a cool, dry place.
Quinoa Flour – The milled version of quinoa varies widely in texture, from powdery to coarse as whole wheat, so you may need to adjust recipes accordingly. Use this high protein, high fiber and gluten-free flour in breads and muffins. Store refrigerated or frozen.
Soy Flour – Like soybeans, soy flour is a high protein, lower carbohydrate and gluten-free alternative to wheat flour. Store refrigerated or frozen.
Wheat Bran – Wheat bran is made from the high-fiber and protein bran flakes collected after flour milling (they are the outer layers of wheat grain). What bran is very inexpensive and widely available at most grocery stores. Sprinkle the versatile fiber on cereals, use it in baking or as a bread crumb substitute (get more ideas from Hodgson Mill). Store refrigerated or frozen.