Shaq

Shaquille’s Personalized Menu Plan

Week One

Daily Supplements to be taken after a meal:
• Nature Made Multi for Him (one each day)
• VitalOils1000 fish oils (1 per day – store in fridge). You can order this on the web: www.VitalOils1000.com OR buy Nature Made Double Strength Fish Oil and take two.


Joy’s brand recommendations for Shaquille:
Cereal brands:
Kashi Heart To Heart (version that says ‘honey toasted oat cereal’), Nature Path Flax Plus, MultiGrain or Plain Cheerios, Total (plain flavor), or Wheeties

Salad Dressing brands:
Kraft Free (all varieties), Wishbone Just 2 Good (reduced fat, all varieties), Paul Newman’s LIGHTEN UP Balsamic Vinaigrette.


Don’ts

1. DON’T…add sugar or other natural sweeteners (including honey) to anything.
2. DON’T…use artificial sweeteners.
3. DON’T…add salt to anything.
4. DON’T…eat starches during or after dinner (including bread, rice, pasta, peas, corn and potatoes).

Dos

1. DO…eat on a schedule and enjoy three meals and an afternoon snack each day.
2. DO…drink lots of water throughout the day, including two 8-ounce glasses before lunch and two 8-ounce glasses before dinner. (These before-meal waters should be consumed up to 30 minutes before eating.) Enjoy as much additional water as you want during meals and throughout the day.
3. DO…begin dinner with a large tossed salad or non-starchy veggie soup (non-starchy veggies include: peppers, celery, broccoli, cauliflower, tomatoes, beets, sugar snap peas, carrots, mushrooms, onions, green beans and asparagus).
4. DO…indulge in non-starchy vegetables in unlimited quantities at any time throughout the day, particularly when you get hungry between designated meal and snack times (*see Non-starchy Vegetables list at end).
5. DO…feel free to repeat a favorite meal during the week, as many times as you like.
6. DO…exercise everyday.


Breakfast Options – pick one each morning


Enjoy coffee or tea with skim or 1% low-fat milk, whenever you’d like.
NO fruit juice.

• Cereal and skim milk + hard boiled egg: 1½ cups cereal (*see Preferred Brands list) mixed with skim or 1% low-fat milk and topped with berries or sliced banana (or enjoy an orange or grapefruit on the side) + hard boiled egg on the side.


• Egg white omelet with fruit: egg white omelet (1 whole egg + unlimited egg whites) with any vegetable combination (optional ¼ cup reduced fat cheese) plus any of the following fruits: grapefruit, orange, berries, kiwi, watermelon, cantaloupe, peaches or plums.




Lunch Options – pick one each afternoon

• Turkey burger or sausage with vegetables: 1-2 turkey burgers/sausages piled with lettuce, tomato, onions, peppers, pickles -- on bed of greens. (No bun for the burger/sausage). Go easy on ketchup, and use low-fat dressing or plain balsamic vinegar to dress greens.

• Large entrée salad topped with grilled chicken or fish: load on the non-starchy vegetables and avoid cheese in your salad. Dress with two dashes of olive oil and unlimited balsamic vinegar – or any preferred light dressing (*see Preferred Brands list).

• Turkey or ham sandwich: with optional lettuce, tomato, pickles, onions, roasted peppers, and mustard on whole wheat bread. Enjoy with lots of crunchy vegetables on the side.

• Chicken/Fish with vegetables and baked potato: unlimited portion of fish or skinless chicken (opt for grilled, roasted, broiled, steamed, poached, or baked) with double order grilled or roasted vegetables. Plus the option for a baked white or sweet potato (only use salsa or ketchup – skip butter and sour cream).

Afternoon Snack


1-2 Joy Bauer Bars + apple/peach/melon
Lots of water


Dinner Guidelines and Meal Options

1. Always start dinner with a non-starchy vegetable; either a large vegetable salad (dressed with low-cal dressing or plain vinegar) OR a bowl of non-starchy vegetable soup.
2. Following the soup or salad, enjoy unlimited lean protein and non-starchy vegetables. For unlimited protein stick with skinless chicken, turkey, turkey burgers, turkey sausages, fish and seafood, pork tenderloin, and sirloin steak.
3. Skip all starch (no bread, bread crumbs, breading, rice, potatoes, pasta, corn, peas, or acorn/butternut squash).



Meal options to follow your vegetable salad and/or vegetable soup:

Standard Meals
• Grilled, roasted, or baked skinless chicken or fish with a double order of vegetables (steamed, grilled or roasted)
• Shrimp/chicken and vegetable stir-fry with peppers, onions, mushrooms, etc. NO rice.
• Egg white omelet stuffed with vegetables and fresh fruit on the side
• Turkey burger/sausages without the bun – double side of veggies
• Caesar salad with grilled chicken and parmesan cheese– NO croutons, NO dressing, instead request oil and vinegar on side (use two dashes oil and unlimited vinegar)

Japanese Food:
• Edamame, miso soup, chicken-scallion skewers, plus unlimited sashimi – no rice (ginger and low salt soy sauce are fine)
• Edamame, miso soup + chicken teriyaki and double-order steamed veggies (add low sodium soy sauce on veggies. NO rice).

Seafood
• Shrimp cocktail with cocktail sauce, large steamed lobster with fresh lemon and/or cocktail sauce, and steamed/grilled asparagus or green beans (or any other veggie)

Chinese Food
• Steamed Chinese Food: Order “steamed without sauce” chicken and/or shrimp with preferred vegetables. Request garlic sauce on the side and top your dish with one-two tablespoons only. Then, add low-sodium soy sauce and mix thoroughly throughout entrée. Skip rice and dumplings. If you’re super hungry, order wonton broth without wontons… and a second variation of your steamed entree.

Italian Food
• Apps: Mozzarella and tomato, shrimp cocktail with cocktail sauce, grilled calamari and mussels marinara.
• Entrees: Grilled chicken breast, fish or veal chops.
• Sides: double order of steamed/grilled vegetable like broccoli, spinach or green beans.

Steak House
• Shrimp cocktail, sirloin steak (request no butter – but steak sauce is okay), steamed/grilled vegetables on the side.


Non-starchy Vegetables

You may enjoy all vegetables on this list in unlimited quantities at any time of day.


➢ Artichokes and artichoke hearts
➢ Asparagus
➢ Beans, non starchy: green, yellow, Italian, and wax
➢ Bok choy (Chinese cabbage)
➢ Broccoli
➢ Broccoli raab
➢ Broccolini
➢ Brussels sprouts
➢ Cabbage
➢ Carrots
➢ Cauliflower
➢ Celery
➢ Cucumber
➢ Dark green leafy vegetables:
Beet greens
Collard greens
Dandelion greens
Kale
Mustard greens
Spinach
Swiss chard
Turnip greens
➢ Eggplant
➢ Fennel
➢ Garlic
➢ Green onions (scallions)
➢ Jicama
➢ Leeks
➢ Lettuce:
Arugula
Endive
Escarole
Iceberg
Mixed greens/salad blends
Romaine