PLATING MY FOOD FOR WEIGHT LOSS
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What does my plate look like?
Add a Protein to your plate
Add a Salad to your plate
Add a Protein/Carb to your plate
Choose a PROTEIN to add to your plate!
Tofu
1/2 Cup
3/4 Cup
1 Cup
1 1/4 Cups
2 Cups
Edamame
1/2 Cup
3/4 Cup
1 Cup
1 1/4 Cups
2 Cups
Garbanzo
1/2 Cup
3/4 Cup
1 Cup
1 1/4 Cups
2 Cups
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Choose a CARB to add to your plate!
Rice
1/4 Cup
1/2 Cup
3/4 Cup
1 Cup
2 Cups
3 Cups
Fries
1/4 Cup
1/2 Cup
3/4 Cup
1 Cup
Pasta
1/4 Cup
1/2 Cup
3/4 Cup
1 Cup
2 Cups
3 Cups
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Choose a SALAD to add to your plate!
Leafy & Other Green Salad ?
Cruciferous Vegetable Salad ?
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Choose a PROTEIN & CARB to add to your plate!
Pizza
1/4 Pizza
1/2 Pizza
Whole Pizza
Sushi
1 Roll (4 Pieces)
2 Rolls (8 Pieces)
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Cruciferous Vegetables Salad
Broccoli, raw
Broccoli raab, raw
Brussels sprouts, raw
Cabbage, raw
Cabbage, red, raw
Cabbage, savoy, raw
Cabbage, chinese (pak-choi), raw
Cabbage, chinese (pe-tsai), raw
Cauliflower, raw
Celery, raw
Chard, swiss, raw
Chicory, witloof, raw
Chicory greens, raw
Chicory roots, raw- Collards, raw
Cress, garden, raw
Dandelion greens, raw
Kale, raw
Kohlrabi, raw
Mustard greens, raw
Mustard spinach, (tendergreen), raw
Parsnips, raw
Radishes, raw
Radishes, oriental, raw
Rutabagas, raw
Swamp cabbage, (skunk cabbage), raw
Turnips, raw
Turnip greens, raw
Waterchestnuts, chinese, (matai), raw
Watercress, raw
Kale, scotch, raw
Radishes, white icicle, raw
Radish seeds, sprouted, raw
Broccoli, leaves, raw
Broccoli, flower clusters, raw
Broccoli, stalks, raw
Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw
Cabbage, common (danish, domestic, and pointed types), stored, raw
Radicchio, raw
Cauliflower, green, raw
Broccoli, chinese, raw
Leafy & Other Green Salad
Peppers, hot chili, green, raw
Peppers, sweet, yellow, raw
Peppers, hot chili, red, raw
Drumstick pods, raw
Pokeberry shoots, (poke), raw
Peppers, sweet, red, raw
Peppers, jalapeno, raw
Vinespinach, (basella), raw- Fireweed, young leaves, raw (Alaska Native)
Peppers, hungarian, raw
Balsam-pear (bitter gourd), leafy tips, raw
Balsam-pear (bitter gourd), pods, raw
Pepper, banana, raw
Peppers, sweet, green, raw
Lambsquarters, raw
Sesbania flower, raw
Peas, edible-podded, raw
Chives, raw
Drumstick leaves, raw
Dock, raw
Winged bean leaves, raw
Peppers, serrano, raw
Lotus root, raw
Amaranth leaves, raw
Wasabi, root, raw
Peas, green, raw
Seaweed, laver, raw
Cornsalad, raw
Jute, potherb, raw
Borage, raw
Squash, zucchini, baby, raw
Garlic, raw
Beet greens, raw
New Zealand spinach, raw
Spinach, raw
Pumpkin flowers, raw
Onions, welsh, raw
Fiddlehead ferns, raw
Tomatoes, green, raw
Okra, raw
Purslane, raw
Squash, winter, butternut, raw
Celtuce, raw
Squash, summer, crookneck and straightneck, raw
Yardlong bean, raw
Onions, spring or scallions (includes tops and bulb), raw
Winged beans, immature seeds, raw
Squash, summer, scallop, raw
Squash, summer, zucchini, includes skin, raw
Avocados, raw, Florida
Squash, summer, all varieties, raw
Tomatoes, orange, raw
Arugula, raw
Tomatoes, red, ripe, raw, year round average
Waxgourd, (chinese preserving melon), raw
Eppaw, raw
Squash, winter, all varieties, raw
Gourd, dishcloth (towelgourd), raw
Leeks, (bulb and lower leaf-portion), raw
Fennel, bulb, raw
Artichokes, (globe or french), raw
Tomatillos, raw
Grape leaves, raw
Pumpkin leaves, raw
Squash, winter, acorn, raw
Squash, winter, hubbard, raw- Mashu roots, raw (Alaska Native)
- Prickly pears, raw (Northern Plains Indians)
Peas, mature seeds, sprouted, raw
Gourd, white-flowered (calabash), raw
Avocados, raw, all commercial varieties
Nopales, raw
Lettuce, green leaf, raw
Pumpkin, raw
Tomatoes, yellow, raw
Avocados, raw, California
Alfalfa seeds, sprouted, raw
Celeriac, raw
Salsify, (vegetable oyster), raw
Shallots, raw
Chayote, fruit, raw
Onions, raw
Corn, sweet, yellow, raw
Corn, sweet, white, raw
Endive, raw
Carrots, raw
Asparagus, raw- Prairie Turnips, raw (Northern Plains Indians)
Ginger root, raw
Beets, raw
Onions, sweet, raw- Squash, Indian, raw (Navajo)
- Bamboo shoots, raw
Jerusalem-artichokes, raw
Lettuce, cos or romaine, raw- Agave, raw (Southwest)
Lettuce, butterhead (includes boston and bibb types), raw
Lettuce, red leaf, raw
Epazote, raw
Cucumber, peeled, raw
Burdock root, raw
Seaweed, irishmoss, raw
Seaweed, kelp, raw- Seaweed, wakame, raw
Cucumber, with peel, raw
Lettuce, iceberg (includes crisphead types), raw
Carrots, baby, raw
Eggplant, raw
Fireweed, leaves, raw
Mushrooms, white, raw
Squash, winter, spaghetti, raw
Mushroom, white, exposed to ultraviolet light, raw
Cardoon, raw
Peas, green, split, mature seeds, raw
Chrysanthemum, garland, raw
Chrysanthemum leaves, raw
Arrowhead, raw
Seaweed, spirulina, raw
Jew's ear, (pepeao), raw
Mushrooms, portabella, raw
Mushrooms, brown, italian, or crimini, raw
Seaweed, agar, raw
Winged bean tuber, raw
Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw
Mushrooms, enoki, raw
Mushrooms, oyster, raw
Mushrooms, straw, canned, drained solids
Mushrooms, maitake, raw
Mushrooms, portabella, exposed to ultraviolet light, raw
Mushrooms, shiitake, raw
Mushrooms, Chanterelle, raw
Mushrooms, morel, raw- Lambsquarters, raw (Northern Plains Indians)
Chef Pachi
