The Serotrim Eating Plan: Lunch

PROTEIN

  • Men must eat between 40-45 grams of protein during lunch
  • Women must eat between 30-35 grams of protein during lunch
  • Limit the fat content to no more than 2 grams per serving: read food labels.
  • Lean protein foods contain about 9 grams of protein for each ounce.

Protein

Serving Size

Protein Grams

Fat free Cottage Cheese

1 heaping cup

Approximately 30

Tuna or salmon, canned

1 six oz can

35

Tofu

1 oz

7

Feta Cheese

1 oz

9

Turkey Burger

4 oz

36

Chicken & Turkey

1 oz

9

Vegetarian Burgers

READ LABELS

Protein Varies

Lean Turkey hot dog

2

36

Met-RX Protein Plus

1 bar

34

Balance Bar

1 bar

14-15

Note The following protein foods contain about 9 grams of protein per ounce:

Lean ground beef, sirloin, brisket, stew meat, lean ham, lean pork chop, turkey sausage & turkey bacon (2 strips).

Shrimp, clams, scallops, oysters, mussels, clams, crabmeat, lobster, haddock, halibut, grouper, cod, salmon, bluefish, red snapper, monkfish or bass.

Note: If you are eating imitation foods such as imitation chicken fingers, beef patties, turkey drumsticks- you must check labels for protein contents.

VEGETABLES

Eat at least 2 cups for lunch but more if you wish. The vegetables can be raw, cooked, or raw and cooked.

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.

The following vegetables are not especially nutritious but add flavor to foods or fill you up or both:

Onions, scallions
Garlic
Mushrooms
Tomato
Light lettuce (iceberg)

Eggplant
Celery
Cucumber
Zucchini
Summer squash



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