Table 3.
State of Slim diet plan, phase 2 (weeks 3–8)*
| The leanest proteins (have one at every meal and snack) | ||
|---|---|---|
| Meat and poultry | ||
| Beef, ground, extra lean | 4–6 oz | |
| Beef, lean cuts | 4–6 oz | |
| Buffalo, lean cuts † | 4–6 oz | |
| Canadian bacon | 4 oz | |
| Chicken breast, without skin | 4–6 oz | |
| Ostrich, lean cuts | 4–6 oz | |
| Pork tenderloin | 4–6 oz | |
| Turkey breast, without skin | 4–6 oz | |
| Turkey breast, lean ground | 4–6 oz | |
| Venison, lean cuts | 4–6 oz | |
| Fish | ||
| Cod | 4–6 oz | |
| Crab | 4–6 oz | |
| Lobster | 4–6 oz | |
| Mahi mahi | 4–6 oz | |
| Salmon‡ | 4–6 oz | |
| Scallops | 4–6 oz | |
| Shrimp | 4–6 oz | |
| Snapper | 4–6 oz | |
| Tilapia | 4–6 oz | |
| Tuna | 4–6 oz | |
| White fish | 4–6 oz | |
| Egg and high‐protein dairy | ||
| Cottage cheese, fat‐free | 8 oz | |
| Eggs, whole | 1, plus 3–4 whites | |
| Egg whites | 1 cup or 5–6 whites | |
| Greek yogurt, nonfat plain | 8 oz | |
| Other | ||
| Protein powder | 1 scoop | |
| Rebuild carbohydrates (have one at a maximum of three meals and snacks | ||
| Fruit | ||
| Apple | 1 medium | |
| Berries | 1 cup | |
| Grapefruit | 1 medium | |
| Breads | ||
| Ezekiel Bread | 1 slice | |
| Whole grain pita or tortilla | 1 | |
| Grains | ||
| Barley | ½ cup cooked | |
| Brown or wild rice | ½ cup cooked | |
| Oats, steel‐cut | ¼ cup dry | |
| Oats, old‐fashioned rolled | ½ cup dry | |
| Quinoa | ½ cup cooked | |
| Rice cakes | 2 | |
| Dairy and dairy substitutes | ||
| Almond milk, unsweetened | 1 cup | |
| Fat‐free milk | 1 cup | |
| Fat‐free or part‐skim ricotta cheese | ½ cup | |
| Reduced‐fat string cheese | 1–2 pieces | |
| Beans and starchy vegetables | ||
| Beans | ½ cup whole; ⅓ cup fat‐free refried | |
| Pumpkin | 1 cup mashed | |
| Sweet potato | 4 oz, ½ cup mashed | |
| Winter squash | 4 oz, ½ cup mashed | |
| Vegetable carbohydrates (only carbohydrate at three meals or snacks a day, unlimited portions) | ||
| Artichoke | Asparagus | Beets |
| Broccoli | Brussels sprouts | Cabbage and Chinese cabbage |
| Carrots | Cauliflower | Celery |
| Cucumbers | Dark leafy greens | Eggplant |
| Fennel | Green beans | Mushrooms |
| Onions and scallions | Parsnips | Peppers, sweet and hot |
| Salad greens, all varieties | Summer squash | Tomato and tomato sauce |
| Turnips and rutabagas | Zucchini | |
| Only the healthiest fats (include fats in two meals or snacks per day) | ||
| Nuts | ||
| Almonds | 15–18 | |
| Pistachios | 25 | |
| Walnuts | 8–9 halves | |
| Oils | ||
| Canola oil | 1 tbsp | |
| Olive oil | 1 tbsp | |
| Other | ||
| Avocado | ⅓ medium | |
| Olives | 10 small or 5 medium/large | |
*
This list is unedited from the published food list in the State of Slim book. All participants in the study were provided with a copy of the book and instructed to choose foods and portions from list and given additional group‐specific dietary instructions (B: ≥ 4 weekly servings of lean beef but no other sources of red meat, NB: no red meats).
†
Boldface foods added in Phase 2.
‡
Salmon also counts as 1 fat.
Abbreviations: oz, ounces; tbsp, tablespoon.