How to Use:
*meant to be a guideline to follow 75-80% of the time
-the additional 20-25% i.e. weekends, holidays, etc… think about what you would normally do and improve it
- Decide what meal you want to eat
- Find the components that match your plan’s colors for that meal
- Do not. Panic if the meal does not work out perfectly, it is designed for that
4. We do recommend you use NM Protein Powder and NM Mixes as supplements to help obtain nutrient requirements
Example: egg sandwich
Blue = English muffin, red = 1 egg, yellow = cheese
Substitutions:
1 blue = 2 greens, or 1 red, or 1 yellow
1 green = 1/2 blue
1 yellow = 1 red
Protein Bar = any 2 colors
Plan A:
Breakfast: 1 Red, 1 Yellow, 1 Blue
AM Snack (5-6 hours btwn meals): 1 green OR 1 red
Lunch: 1 Red, 1 Yellow, 1 Blue
PM Snack: (6+ hours btwn meals): 1 Red, 1 Green
Dinner: 1 Red, 1 Yellow, 1 Blue
Plan B:
Breakfast: 2 Reds, 1 Yellow, 1 Blue
AM Snack (5-6 hours btwn meals): 1 green OR 1 red
Lunch: 1 Red, 2 Yellows, 1 Blue
PM Snack: (6+ hours btwn meals): 1 Red, 1 Green
Dinner: 1 Red, 1 Yellow, 1 Blue
Plan C:
Breakfast: 2 Reds, 1 Yellow, 1 Blue
AM Snack (5-6 hours btwn meals): 1 red
Lunch: 1 Red, 1 Yellows, 1 Green
PM Snack: (6+ hours btwn meals): 1 Red, 1 Green
Dinner: 2 Reds, 1 Yellow
Plan D:
Breakfast: 2 Reds, 1 Yellow, 2 Blues
AM Snack (5-6 hours btwn meals): 1 red
Lunch: 1 Red, 2 Yellows, 1 Blue
PM Snack: (6+ hours btwn meals): 1 Red, 1 Green
Dinner: 1 Red, 1 Yellow, 1 Blue
Plan E:
Breakfast: 2 Reds, 1 Yellow, 1 Blue
AM Snack: (5-6 hours btwn meals) 1 Red, 1 Green
Lunch: 1 Red, 2 Yellows, 1 Blue
PM Snack: (6+ hours btwn meals): 1 Red, 1 Yellow
Dinner: 1 Red, 1 Yellow, 1 Blue
Plan F:
Breakfast: 2 Reds, 1 Yellow, 2 Blues
AM Snack: 1 Red, 1 Green
Lunch: 2 Reds, 2 Yellows, 2 Blues
PM Snack: 1 Red, 1 Green
Dinner: 2 Reds, 2 Yellows, 2 Blues
Blue Foods (carbs):
3/4 cup oatmeal (cooked)
3/4 cup cereal
1/4 cup granola
1 slice bread
1 slice Ezekiel bread
2 slices reduced calorie bread
1 sandwich thin
1 bagel thin
1 English muffin
1 mini pita
1 small wrap
1 small potato
1 small sweet potato
1/2 cup pasta (cooked)
1/2 cup bean pasta (cooked)
1/2 cup brown rice pasta (cooked)
3 cups spaghetti squash
1 cup pumpkin
1/2 cup barley
3/4 cup corn
1 cup peas
1/2 cup quinoa
1/2 cup brown rice
1/2 cup beans
1/2 cup chickpeas
1/2 cup lentils
6 magic pop disks
3 unflavored rice cakes
2 flavored rice cakes
1 matzo
1 viatmuffin
1 waffle
2 taco shells
2 wasa crackers
2 “green” foods
1 red or 1 yellow food
Green Foods (fruit):
-1 scoop Nutrish Mix
-1 apple
-1 small banana
-1 cup watermelon
-2 tbsp apple butter
-2 tangerines
-1 cup strawberries
-1 cup pineapple
-1 cup freeze dried fruit *Not to be confused with dried fruit
-20 grapes
-15 cherries
-1 cup cantaloupe
-1 cup honeydew
-1/2 pomegranate
-1 plum
-1 cup raspberries
-1 cup blackberries
-1 Cup blueberries
-1 cup cranberries
-1/2 grapefruit
-1 orange
-1 guava
-1 papaya
-1/2 mango
-1 kiwi
-1 cup beets
-15 baby carrots
-1 pear
-1 apricot
-1 nectarine
Red Foods (Protein):
-1 egg
-5 egg whites
-1/2 cup egg beaters/liquid egg whites
-1 scoop NM Protein Powder
-2 slices Canadian bacon
-2 slices lean bacon
-2 laughing cow cheeses
-1 babybell cheese
-1 string cheese
-1 oz cheese
-6 oz nonfat greek yogurt
-3 oz 2% greek yogurt
-1 tbsp natural peanut butter
-1 tbsp almond butter
-1 tbsp sunbutter
-15 almonds/cashews
-4 oz chicken breast
-2 oz chicken thigh
-4 oz turkey breast
-4 oz turkey burger
-4 oz lean hamburger
-1 chicken/turkey sausage link
-4 oz salmon
-1 salmon burger
-5 oz mahi mahi
-5 oz lobster
-4 oz tilapia
-4 oz tuna filet
-1 can tuna
-4 oz scallops
-4 oz sirloin
-4 oz filet mignon
-4 oz pork
-4 slices deli chicken
-4 slices deli turkey
-2 slices roast beef
-10 mussels
-20 small shrimp
-10 large/jumbo shrimp
-10 clams
-1 veggie burger
-1/2 cup tofu
-1/2 cup tempeh
-4 tbsp hummus
-1 cup edamame in pods
-1/2 cup edamame, shelled
-1/2 protein bar
-1 yellow food
Yellow Foods (healthy fat/dairy/dairy alternatives):
-1/4 avocado
-1 oz cheese
-1 cup skim milk
-3/4 cup 2% milk
-3 tbsp full fat coconut milk
-2 cups unsweetened almond/cashew milk
-1 cup soy milk
-1 cup rice milk
-4 tbsp guacamole
-3 tbsp parmesan cheese
-1 tbsp cream cheese
-2 tbsp reduced fat cream cheese
-1 cheese stick
-1/2 cup cottage cheese
-6oz nonfat yogurt
-1/4 cup pumpkin seeds
-2 tbsp trail mix
-12 small olives
-1 tbsp flax seeds
-2 tsp olive oil
-2 tsp ghee/ grass fed butter
-1 tbsp salad dressing
-1 tbsp peanut butter/ nut butter
-1 red food
Purple Foods:
-Cucumber
-asparagus
-celery
-broccoli
-green beans
-cauliflower
-mushrooms
-eggplant
-artichoke
-shirataki noodles
-lettuce
-zucchini
-spinach
-tomatoes
-broccoli rabe
-onion
-peppers
-kale
-brussels sprouts
-cabbage
-salsa
-hot sauce