The Doctor's Diet: Dr. Travis Stork's STAT Program to Help You Lose Weight & Restore Your Health (9 page)

2 tablespoons hummus

1 cup plain yogurt (low-fat, regular or Greek)

1 cup milk (dairy or soy, low-fat)

1 ounce hard cheese (cheddar, Swiss, mozzarella, Parmesan) or feta cheese

½ cup cottage or ricotta cheese (low-fat)

Half each of two Snack Proteins—for example, 1 tablespoon hummus and ½ tablespoon nut butter

Fish or shellfish (3–4 ounces)

Poultry—chicken breast, turkey breast, or lean ground turkey or chicken (3–4 ounces)

Lean meat—lean beef, lean ground beef, buffalo meat, ground buffalo meat, pork, lamb, or wild game (3–4 ounces)

Tempeh or bean-burger patty (3–4 ounces)

Tofu (¾ cup, or 6 ounces)

Cooked beans (black, garbanzo/chickpeas, kidney, navy, pinto, soy, white), dried peas, or lentils (½ to ¾ cup)

Legume-based soup—lentil (see recipe for my Lentil Soup on
page 253
), bean, or split pea; up to 2 cups)

2 Breakfast Proteins (for example, a cup of plain yogurt and a handful of nuts)