Qualitarian Nutrition Plan

Here’s How to Use The Plan

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QUALITARIAN NUTRITION PLAN

Quantity

Proper portion sizes

Quality

Food vs. Chemistry Lab Projects
No: partially hydrogenated oil; high fructose corn; artificial colors or sweeteners; hormones; antibiotics; GMOs.

YES: USDA organic; Non-GMO project verified; Sustainable seafood; Grass-fed/finished

Balance

Carbs + Protein + Fat
+ Non-Starchy Vegetables

Approx 1 serving each per eating occasion

Frequency

“Eating Occasion”
“Nutrition Pit Stop”

Approximately every 3 hrs

Your Rx: For most 1 serving each of carb + protein + fat + non-starchy vegetables.

CARBS

Serving size: As indicated OR ½ cup OR your fist OR 6oz

OR on a label 15g Total Carb

 

Grains****

amaranth; barley; buckwheat; bulgur; kamut; millet; oatmeal, cooked (3/4 cup); oats, whole (1/3 cup); quinoa; spelt; rices;     pasta /pita/bread/crackers/ tortilla: whole grain, sprouted

 

Fruit****

apple (1 medium), apricots (3 medium), banana (1/2), cherries (15), blackberries (1 cup), blueberries (1 cup), cantaloupe (3/4 cup), orange (1 large), fresh figs (2), grapefruit (1 whole), grapes (15), lemons & limes (unlimited), mango (3/4 cup), pear (1 medium), melon (3/4 cup), nectarines (2 small), papaya (3/4 cup), peaches (2 small), pineapple (3/4 cup), plums (2 small), raspberries (1 1/2cups), strawberries (1 1/2 cups), tangerines (2 small); organic juice (4 oz)

 

Dairy/Dairy Substitutes*

almond, rice, coconut, hemp and soy milks; coconut water, plain (11 oz); milk, yogurt / kefir

 

Starchy Vegetables & Legumes*

beets; carrots (1/2 cup cooked or 2 medium raw or 12 baby); corn; peas; sweet potatoes or yams (1/2 medium baked); vegetable juices: carrot, beet, tomato (6 ounces); winter squash: acorn, pumpkin, butternut; tigernuts: bean dips: hummus

 

Sweeteners****

sugars (cane, coconut), raw honey, syrups (agave, coconut, maple, yacon) 1 Tbsp

 

CARBS & PROTEIN

Serving size: As indicated OR your fist OR 15g Carb & 7-15g Protein

 

Beans/Bean-based Foods****

beans: adzuki, black, cannelloni, edamame, garbanzo, kidney, lentil, lima, mung, navy, pinto, etc.; bean soups (3/4 cup); bean dips (1/4 cup); soy or veggie burger (4 oz); tempeh (3 oz); tofu (fresh: 8 oz, cube: 3.5 oz)

 

Grains / Crackers / Bars****

Quinoa; crackers; bars

 

Dairy *

cottage cheese; mozzarella; ricotta, Greek yogurt (6 oz)

PROTEIN

Serving size: As indicated OR “Palm of your hand, no fingers”

 

Meat, Fish, Eggs****

beef; bison/buffalo; game; chicken; Cornish hen; eggs (1 whole or 3 whites); fish; lamb; shellfish; turkey

 

Protein Powders****

Whey; hemp; rice; pea; blends (carbs <3g svg)

FAT & PROTEIN

Serving size: As indicated OR 1 oz OR <15g Fat & >6g protein

 

Nuts***

almonds, peanuts, pistachios (1/3-1/4 cup)

 

Seeds***

Hemp, sunflower (1/4 cup) pumpkin (1/2 cup)

 

Nut/Seed butters***

2 Tbsp

 

Cheese*

(1 slice or ¼ cup)
Blue, Brie, Camembert, Cheddar, Colby, Comte, Gorgonzola, gouda, Gruyère, Havarti, Manchego, Monterey Jack, Muenster, Swiss, Parmesan, Provolone

FAT

Serving size:  As indicated OR 2 Tbsp OR <15g Fat

 

Oils******

canola, chia, coconut, olive, flax, rapeseed, hemp, olive, sesame, walnut

 

Nuts & Seeds***

chia seeds (2 Tbsp); macadamia (10); hazelnuts, cashews (18); Brazil nuts (5) walnut, pecan halves (10)

 

Fruit****

avocado (1/2); olives (10); coconut, shredded, unsweetened (3 Tbsp)

 

Spreads*

cream cheese; mayo; Neufchâtel; pesto; tapenade

NON-STARCHY VEGETABLES **

artichokes, arugula, asparagus, bamboo shoots, bean sprouts, bell or other peppers, bok choy, broccoli, broccoflower, Brussels sprouts, cabbage (all types), cauliflower, celery, chicory, chives, collard greens, cucumber/dill pickles, eggplant, escarole, garlic, green beans, kale, leeks, lettuces, mushrooms, okra, onion, radicchio, radishes, salsa (1/4 cup), sea vegetables (kelp, etc.), snow peas, spinach, sprouts, squash (yellow, summer, or spaghetti), Swiss chard, tomatoes, water chestnuts, watercress, zucchini (Italian); vegetable juice (no starchy vegetables or fruit, 16oz)

AKA Seal of Approval Better Nutrition Simplified
* Low-fat or full-fat; USDA organic; Plain
** USDA organic preferred; frozen / ready to eat / dehydrated
*** USDA organic, raw/roasted/sprouted, <150mg sodium per serving
**** USDA organic preferred; Non-GMO
****** USDA organic preferred; Non-GMO; extra virgin; unrefined/mechanically refined