The Serotrim Eating Plan: Dinner

The SEROTRIM Dinner consists of:

  1. Carbohydrates
    1. Women should have 3 servings (22 grams/ serving) of carbohydrate as a main course
    2. Women must eat between 30-35 grams of protein during lunch
  2. 2 or more cups of vegetables
  3. Optional Protein
    1. 1.5 oz of protein for men
    2. 1 oz of protein for women
  4. 1-2 tablespoon of fat, such as olive oil, vegetable oil, margarine, butter, salad dressing, or full- fat cheese such as cheddar, parmesan, or goat cheese.

CARBOHYDRATES

Carbohydrate

1 Serving

3 Servings

4 Servings

Cooked pasta

3/4 cup

2 1/4 cups

3 cups

Cooked rice

3/4 cup

2 1/4 cups

3 cups

Cooked couscous

2/3 cup

2 cups

2 3/4 cups

White potato raw

4 oz

12 oz

16 oz

Sweet potato raw

4 oz

12 oz

16 oz

Cooked bulgur wheat

2/3 cup

2 cups

2 3/4 cups

Cooked barley

2/3 cup

2 cups

2 3/4 cups

Polenta

Check labels

Check labels

Check labels

Tortilla/ Lavash wraps

1 small (check labels, may vary)

1 large or 2 small Check Labels

Check Labels

Peas, beans, lentils, corn, chick peas, kidney beans, navy beans, black eyed peas, lima beans, & baked beans

1/2 cup (starchy vegetable)

1 1/2 cups (starchy vegetable)

2 cups (starchy vegetable)

Split peas or lentil soup

1 cup

3 cups

4 cups

Corn on the cob

1 ear

3 ears

4 ears

VEGETABLES

Eat as many vegetables as you can, cooked, raw, or both.

These vegetables are packed with vitamins:

Broccoli
Cauliflower
Winter squash and pumpkin
Spinach
Snow peas
Watercress
Beets– limit to 1/2 cup
Endive Green leafy lettuces like
Romaine, escarole, chicory

Red or green cabbage
Carrots
Red, orange, green, purple peppers
Bok choy (Chinese cabbage)
Turnips, parsnips, rutabagas (type of turnip)
String beans
Sprouts
Kale, collard greens, dandelion greens

Note: Snap peas, corn, legumes, peas, and fresh or frozen soybeans are high in starch so limit amounts to 1/2 cup or consider as carbohydrate serving.

Flavor vegetables with Chinese, Mexican, Italian, French, or Indian spices to make them interesting and edible. Use the vegetables below to flavor the starchy part of the meal.

Onions, scallions
Garlic
Mushrooms
Tomato
Light lettuce (iceberg)

Eggplant
Celery
Cucumber
Zucchini
Summer squash



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