Dr. Crew's "Surefire" Nutrition Plan For Fat Loss

Here it is! Dr. Crew's surefire fat loss/nutrition program! Make sure you eat the 5 meals per day as well as as much water as you can.


Meal 1 Protein: _________________ + Starchy Carb: _________________ and/or Simple Carb: _________________

Meal 2 Protein: _________________ + Starchy Carb: _________________ and/or Simple Carb: _________________

Meal 3 Protein: _______________ + Starchy and/or Simple Carb: ______________ + Fibrous Carb: _______________

Meal 4 Protein: _______________________________ + Fibrous Carb: ___________________________________

Meal 5 Protein: _______________________________ + Fibrous Carb: ___________________________________


LEAN PROTEINS/IDEAL (4-6 oz.)
egg/egg whites
fish
shellfish
chicken
turkey
extra lean beef
extra lean pork
ostrich
buffalo
venison
cottage cheese
protein powder
tofu
tempeh

LEAN PROTEINS/ACCEPTABLE
seeds, nuts, nut butters
non/lowfat milk
non/lowfat cheese
non/lowfat yogurt
soy milk
soy beans
soy hot dogs/burgers
texturized veg. protein
quinoa
seitan
lentils
beans
black eyed peas

ORGANIC STARCHY CARBS/ IDEAL
oatmeal (rolled/steel cut oats)
porridge and cream of wheat
brown rice (or wild, basmati)
potato
yam
sweet potato
beans (black, kidney, lima)
lentils
quinoa
couscous
barley
rye
squash
peas (green or black eyed)

ORGANIC STARCHY CARBS/ACCEPTABLE

100% multigrain bread
whole meal bread
spelt bread
high fiber cereal
rice cakes
whole wheat pasta
whole wheat tortillas
corn
popcorn

SIMPLE CARBS/IDEAL (FRUITS)
banana
berries
grapes
grapefruit
kiwi
mango
melons

apple
nectarine
orange
pear
pineapple
plum
… and all other fruit

FIBROUS CARBS/IDEAL (VEGGIES)
broccoli
cauliflower
spinach
romaine lettuce
green beans
asparagus
bell peppers
brussels sprouts
mushrooms
cucumber
carrot
alfalfa
collard greens
radish
… and all other veggies