Sample Daily Meal Plans

PHASE 1

50% fat, 25% protein, 25% carb
PHASE 2

40% fat, 25% protein, 35% carb
PHASE 3

40% fat, 20% protein, 40% carb
Breakfast Chopped Eggs with Avocado & Berries

  • 3 HB eggs
  • ¼ avocado
  • 1 cup berries
Overnight Oats & Hard-Boiled Eggs Breakfast Scramble
Snack
  • ½ cup nuts
  • 1 cup baby carrots
  • 2 Tbsp hummus
  • ½ cup edamame
Lunch Chicken Satay with Peanut Sauce & Tzakiki

Herb-Roasted Chickpeas

Chicken Posole Soup

  • ½ cup mango, sliced
Curry Quinoa with Shrimp
Snack
  • 1 fruit
  • 1oz cheese
  • 1 cup melon
  • ½ cup roasted chickpeas
  • ½ cup AH Trail Mix
  • ¼ cucumber, sliced
Dinner Southwestern Bowl

Steak with Chimichurri & Farro Salad

Kabobs with Roasted Vegetables
Dessert
  • 1 cup berries
  • ⅛ cup whipped cream
  • ½ cup ricotta
  • 2 Tbsp AH Chocolate Sauce
  • AH poached fruit
  • ⅛ cup whipped cream

Phase 3 – Allowable Foods

Phase 3 marks the switch from diet to lifestyle, and is meant to be permanently followed in order to maintain health, energy, and consistent ratios of nutrients. One to two servings of alcohol continue to be allowed, but not suggested, daily. Similar to the previous Phases, caffeine is allowed but not recommended, and 1 tsp of sugar can be added as a sweetener. Sugar can be added up to 6 teaspoons/24 grams per day, including all forms of sugar, processed and not. Grains can be increased to four 1/2 cup servings per day, including all forms of grains. For both sugar and grain, processed foods are allowed, but not recommended.

Meals should be built with a ratio of 40% fat, 20% protein, and 40% carbohydrates. Continuing the pattern of the first two Phases, Always Hungry recommends starting with a serving of protein, adding a serving of carbohydrate (from fruits, legumes, grains, or sugars), and adding the fat in order to create a satisfying meal.

Phase 3 as a lifestyle, instead of a “diet,” allows for splurges and special occasions, without going overboard or feeling guilty.

Vegetables Fruits Sugar Grains
PHASE 3

 

  • White potato
  • Fruit juices
Added sugar

>6 teas/24 g sugar

  • Brownies
  • Cake
  • Candy
  • Chips
  • Cookies
  • Custards
  • Donuts
  • Pies
  • Sorbet
  • Sugary drinks
4 – ½ c serv/day

  • Bread, all
  • Bagels
  • Buns/Rolls
  • Corn bread
  • Eng muffin
  • Pita
  • Cereals
  • Crackers
  • Pancakes
  • Pizza
  • Popcorn
  • Pretzels
  • Rice cakes
  • Stuffing
  • Taco shell
  • Tortilla
  • Waffle
  • White rice

Phase 2 – Allowable Foods

Phase 2 lasts from 1-6 months, depending on individual need and reaction to the reintroduction of grains. One to two servings of alcohol are allowed, but not suggested, daily. Caffeine is allowed, but not recommended, and 1 tsp of sugar can be added as a sweetener. Starchy vegetables, tropical fruits, grains, and honey or maple syrup as a sweetener.

Meals should be built with a ratio of 40% fat, 25% protein, and 35% carbohydrates, adding in grains and starchy vegetables. Similar to Phase 1, Always Hungry recommends starting with a serving of protein, adding a serving of carbohydrate (from starchy vegetables, fruits, legumes, or grains), and adding the fat in order to create a satisfying meal. In addition to the foods listed below, up to 1oz of dark chocolate (at least 70%) is allowed.

Vegetables Fruits Legumes Sugar Grains
PHASE 2 Starchy Veggies

½ cup instead of grain per day

  • Acorn squash
  • Beets
  • Butternut squash
  • Green peas
  • Parsnips
  • Plantain
  • Pumpkin
  • Sweet potato
  • Yam
Tropical Fruits

  • Banana
  • Cantaloupe
  • Honeydew
  • Mango
  • Papaya
  • Pineapple
  • Watermelon
  • Applesauce
  • Dried fruit
  • Baked beans
>3 tsp/12 g sugar per day

  • Milk, chocolate
  • Honey
  • Maple syrup
  • Ice cream
3 – ½ c servings per day

  • Amaranth
  • Barley
  • Bread – whole
  • Cereal – fiber
  • Brown rice
  • Buckwheat
  • Corn (some)
  • Farro
  • Millet
  • Oats
  • Pasta
  • Quinoa
  • Rye
  • Wheat berries
  • Wild Rice

 

 

Phase 1 – Allowable Foods

Phase 1 lasts about 2 weeks and is the most restrictive period. No alcohol should be consumed during this period. Caffeine is allowed, but not recommended.

Meals should be built with a ratio of 50% fat, 25% protein, and 25% carbohydrates, excluding any grains. Always Hungry recommends starting with a serving of protein, adding a serving of carbohydrate (from fruits or legumes), and “pouring on the fat.” In addition to the foods listed below, up to 1oz of dark chocolate (at least 70%) is allowed.

Vegetables Fruits Legumes Grains Protein Fats
  • Alfalfa sprouts
  • Artichoke
  • Asparagus
  • Avocado
  • Bamboo shoots
  • Bean sprouts
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Cucumber
  • Eggplant
  • Fennel
  • Greens
  • Green beans
  • Kale
  • Leek
  • Lettuce
  • Okra
  • Onion
  • Mushrooms
  • Peppers
  • Radish
  • Scallion
  • Snow peas
  • Spinach
  • Summer squash
  • Tomatoes
  • Turnip
  • Zucchini
2-3 servings per day

  • Apples
  • Apricot
  • Berries (1 c)
  • Cherries (1 c)
  • Clementines
  • Grapefruit
  • Grapes (1 c)
  • Kiwi
  • Lemon
  • Lime
  • Nectarines
  • Oranges
  • Peaches
  • Pears
  • Plums
  • Tangelos
  • Tangerines
½ cup

  • Black beans
  • Kidney beans
  • Lima beans
  • Red beans
  • Pinto beans
  • White beans
  • Black-eyed peas
  • Chickpeas
  • Edamame
  • Lentils
  • Split peas
  • Hummus
  • Peanuts
none 1 serving per meal

3-6 oz

  • Beef
  • Fish 
  • Lamb 
  • Poultry 
  • Shellfish
  • Tempeh
  • Tofu

5 oz

  • Protein powder

3 oz 

  • Cheese 

1 cup

  • Yogurt (Greek) 
  • Cottage Cheese 
  • Milk
  • Nut milk
  • Soy milk
  • Coconut milk 
  • Eggs (3)
  • Avocado (¼-½)

2-3 Tbsp

  • Nuts
  • Peanuts
  • Chia Seeds
  • Pumpkin Seeds
  • Sesame Seeds
  • Sunflower Seeds
  • Peanut Butter
  • Nut Butter
  • Seed Butter

3-4 Tbsp

  • Butter
  • Heavy cream
  • Sour cream
  • Coconut milk, canned
  • Mayo

1-2 Tbsp

  • Avocado oil
  • Coconut oil
  • Flaxseed oil
  • Olive oil
  • Safflower oil
  • Sesame oil