No Dairy Low Carb Diet

NON DAIRY, LOW GLYCEMIC EATING GUIDELINES

(Note that foods with an * after them are good sources of calcium)

STARCHES
CEREALS/GRAINS/ PASTA
FOOD SERVING SIZE
Bran cereals, concentrated 1/3 cup
(Bran Buds, All Bran, Bran Flakes)
Bran cereals, flaked 1/2 cup
Cooked cereals, such as oatmeal,
cream of wheat, cream of rice, grits 1/2 cup
Barley 1/2 cup
Corn 1/2 cup
Brown rice 1/3 cup
Protein enriched pasta, spaghetti or
macaroni (preferably whole grain) 1/2 cup, cooked

DRIED BEANS, PEAS AND LENTILS
Beans and peas (soy, kidney, white, split
pea, black eyed peas, chick peas) 1/3 cup
Lentils 1/3 cup
Lima beans or green peas 1/2 cup

STARCHY VEGETABLES
Plantains 1/2cup
Baked potato 1 small, 3 oz
Sweet potato, yam 1/3 cup

BREADS
Best Choices:
Pumpernickle, rye, oat and
bran bread 1 slice
Use less often:
White or wheat 1 slice

OTHER
Popcorn, air popped 3 cups
Graham crackers 1 ½ large squares
Whole grain crackers 6 small
Pita pocket ¼ pocket
Pretzels ¾ oz.
Baked chips ¾ oz.

PROTEINS
MEAT, FISH, POULTRY -and- OTHER SOURCES
Lean beef (i.e. round, sirloin, tenderloin
and flank steak) 1 oz
Lean pork, pork tenderloin and fresh ham 1 oz
Poultry, chicken (skinless), turkey, pheasant,
Cornish hen, wild goose or wild duck 1 oz
Seafood
All fresh and frozen fish 1 oz
Crab, lobster, shrimp, clams 2 oz
Tuna 1/4 cup
Oysters 6 medium
Sardines 2 medium
Wild Game
Venison, elk, moose, squirrel 1 oz
Other
Bison 1 oz
Egg 1
Egg whites 3
Egg substitute 1/2 cup
Tofu 4 oz
Peanut butter 2 Tbsp
Soy cheese 1 oz
Other nut butters 2 Tbsp.
A veggie burger is equal to 3 servings
Sardines, smelt and salmon, and tofu are good sources of calcium!

VEGETABLES
All vegetables not listed in the starch group are included.
Chinese cabbage*, kale*, turnip greens*, collards*, beet greens*,dandelion greens*and
broccoli* are all good sources of calcium.
Other vegetables in this group include lettuce, tomatoes, cucumbers, peppers, onions,
asparagus, mushrooms, celery, zucchini, summer squash, cauliflower, spinach and carrots.
A serving is
1/2 Cup Cooked
1/2 Cup Vegetable Juice
1 Cup Raw

FRUIT
A serving is
1 medium fresh fruit, such as an apple, orange, pear or nectarine (think
the size of a tennis ball)
1 small banana or 1/2 a large one
½ cup applesauce, no sugar added
3/4 to 1 cup of fresh berries
1/4 cup dried fruit

DAIRY ALTERNATIVES
Soy, almond or rice milk.
Calorie content may vary from 110 to 140 calories per cup.
Avoid the sweetened varieties (especially the flavored ones)
Most brands are fortified with calcium* Some contain extra Vitamin D
A serving is
1 cup of milk alternative or 1 cup of soy yogurt

FATS
Oils – olive, canola, peanut, sesame, corn,
safflower, flax and sunflower 1 teaspoon
Margarine 1 teaspoon
Mayonnaise 1 teaspoon
Reduced calorie margarine or mayonnaise 1 tbsp
Olives 10 small or 5 large
Salad dressing, oil types 1 bsp.
Salad dressing, creamy 2 teaspoons
Diet salad dressings or diet mayonnaise 2 Tablespoons FREE
Nuts (also good protein source)
Almonds 6 whole
Cashews, dry roasted 1 tbsp
Pecans or walnuts 2 whole
Peanuts 20 small or 10 large
Seeds 1 tbsp

FREE FOODS
Spices, coffee and tea (preferably decaf), bottled waters with no calories, diet jello

MEAL PLANS
(1800, 2400 AND 3000 CALORIE DIET PLANS)
Each calorie level will first be presented as the total number of servings per/day,
then the food groups will be divided throughout the day,
then a sample day will be presented.

1800 CALORIE MEAL PLAN
Option A Total Daily Servings: 2 soy, rice or almond milk
6 oz protein ( meat, fish, chicken, etc.)
8 starch
3 fruit
3 (or more) vegetables
3 fat
Breakfast
2 starch servings ½ cup oatmeal
1 slice toast
1 fruit ¼ cup raisins on oatmeal
1 cup milk alternate 1 cup soy milk
1 fat 1 tsp. Margarine for toast
Morning Snack
1 fruit 1 orange
Lunch
2 starch 2 slices bread for sandwich
2 oz Protein 2 oz. turkey breast (2 slices)
1 fat 1 tsp mayonnaise
Vegetables Lettuce and tomato on sandwich
Carrot sticks
Afternoon Snack
1 starch 6 small whole grain crackers
1 protein 2 tbsp peanut butter
1 fruit 1 pear
Dinner
3 oz. (servings ) protein ½ chicken breast, grilled
2 starches 2/3 cup brown rice
1 cup vegetables 1 cup steamed broccoli
1 fat 1 tsp. Margarine
Evening Snack
1 cup milk alternate 1 cup soy milk
1 starch ½ cup bran flakes
Option B Total daily servings: 8 oz protein
9 starch
4 fruit
3 vegetables
3 fat
Food Group Divisions Meal Plan Choices
Breakfast
2 starches 2 slices of oat bran toast
1 oz. Protein 2 tbsp peanut butter
1 fat 1 tsp margarine.
1 fruit serving 1 cup cantaloupe
Morning Snack
1 starch 1½ Graham crackers
Lunch
2 starch 2 slices whole grain bread
for a sandwich
2 servings (ounces) protein 2 oz. Lean roast beef, mustard
2 vegetables Lettuce and tomato on sandwich
Large vegetable salad, greens,
tomato, onion, pepper
1 fat 1 tbsp salad dressing
1 fruit 1 nectarine
Afternoon Snack
1 starch 1 slice bread (1/2 sandwich)
1 oz. Meat (protein) 1 slice turkey breast (1 oz.), 1 tsp. Mustard
1 fruit apple
Dinner
2 starch ½ cup peas, ½ cup sweet potatoes
3 proteins 3 oz very lean pork chop
vegetables ½ cup spinach
1 fruit ½ cup unsweetened applesauce
1 fat 1 tsp margarine
Evening Snack
1 starch 1 slice toast
1 protein 1 egg, over easy

2400 CALORIE MEAL PLANS
Option A Total Daily Servings 3 cups soy, almond or rice milk
8 starches, breads
4 vegetables
3 fruits
8 protein, meats
3 fats
Breakfast
1 cup milk alternate 1 cup rice milk
2 starch ½ cup bran cereal, 1 slice toast
1 fat 1 tsp margarine for toast
1 fruit ¼ cup raisins
Morning Snack
1 cup milk alternative 1 cup soy yogurt
Lunch
2 starch 2 slices toast for a sandwich
3 oz. meat 3 oz lean roast beef
1 fat 1 tsp mayonnaise,
vegetables Lettuce, tomato on sandwich,
baby carrots, sliced peppers
Afternoon Snack
1 starch 1 baked potato
1 protein 1 oz soy cheese melted on the potato
vegetables Cooked broccoli on the potato
Dinner
1 cup milk alternative 1 cup rice milk
3 protein (meats) 3 oz. lean steak
1 starch 1 ear of corn ( or ½ cup corn)
vegetables Asparagus, beets
1 fat 1 tsp margarine
Evening snack
2 starch 2 slice bread for a sandwich
(½ large pita pocket can be
substituted for 2 slices bread)
1 oz. protein 1 oz. chicken breast
Vegetables lettuce, raw spinach, onions,
mustard
Option B Total Daily Servings: 12 starches
5 vegetables
5 fruits
10 meats
4 fats
Breakfast
2 starches 2 slices whole grain toast
1 fat 1 tsp margarine, for toast
2 meat 2 eggs
1 fruit 1 cup melon
AM snack
1 starch ½ cup oatmeal or cream of wheat
1 fruit ¾ cup raspberries
Lunch
2 starch ½ large pita pocket filled with
3 meats ¾ cup tuna
1 fat 2 tbsp Diet mayonnaise
Vegetables onions, celery and peppers in tuna
salad, lettuce
Afternoon Snack
2 starch 2 slice bread
1 meat 2 tbsp Peanut butter
Vegetables Celery sticks
1 fruit 2 tbsp all fruit jam, no sugar
use 2 tbsp fruit spread
for 1 fruit
Dinner
3 starches ½ cup peas, ½ cup mashed potato
1 small dinner roll
4 meats 4 oz broiled salmon
Vegetables Asparagus, small tossed salad
2 fat 1 teaspoon margarine,
1 tbsp salad dressing
1 fruit Baked apple w/ cinnamon
Evening snack
2 starches 6 cups air popped pop corn

3000 CALORIE MEAL PLANS
Option A Total Daily Servings 3 cups milk alternative
13 starches, breads
4 fruits
11 oz protein
3 servings vegetables
7 fats
Breakfast
1 cup milk alternative 1 cup soy milk blended w/ice cubes,
2 fruits ½ large banana and 1 cup berries
2 starch 2 slices toast
2 fats 2 tsp margarine or
4 tsp diet margarine
AM snack
1 starch 1 ½ Graham crackers
2 oz. protein 4 Tbsp Almond butter
Lunch
1 cup milk alternative 1 cup rice milk
3 starch ¾ oz pretzels, 2 slices bread for a
sandwich
3 oz. protein 1 veggie burger
2 fats 1 tsp mayonnaise,
2 tbsp low calorie salad dressing
Vegetables Spinach and mushroom salad
PM Snack
2 starches 1½ cup bean soup, 6 crackers
2 oz. protein (this would equal 2 starch+2 meats)
Dinner
3 oz. protein 3 oz. salmon
3 starch 2 cup brown rice , ½ cup yams
2 fats 1 tsp margarine
Vegetables Green beans and mushrooms,
or cole slaw, made w/ 2 tbsp
diet Mayonnaise (1 fat)
Evening Snack
1 cup milk alternate 1 cup almond milk
1 starch 1 ½ graham crackers
Option B Total Daily Servings 14 starches
7 fruits
13 oz protein
4 vegetables
8 fats
Breakfast
2 starch 1 english muffin, whole grain
2 fats 2 tsp margarine
4 oz. protein 3 egg omelette w/ 1 oz soy cheese,
or can use eggbeaters
1 fruit 1 orange or small grapefruit
AM snack
2 starches 1 ½ oz. baked chips
2 fats 40 peanuts
2 fruits 2 cups cut up melons
Lunch
3 starches ¾ oz pretzels, 2 slices bread
3 oz. meat 2 oz ham, 1 oz soy cheese
2 fats 2 tsp mayonnaise
Vegetables Lettuce, tomato, and onion
1 fruit 1 pear
PM snack
2 starches 1 Bagel
2 meats 4 tbsp Peanut butter
1 fruit 1 nectarine
Dinner
3 oz. protein 3 oz. flank steak
3 starches 1 cup pasta, 1 whole wheat roll
2 fats 2 tsp olive oil, basil on pasta
vegetables steamed broccoli, cauliflower,
carrots and peapods
Evening snack
2 breads 1 English muffin
1 oz. protein 2 tbsp Cashew butter
2 fruit Fruit salad, 2 cups mixed
fruits or berries