Some Step One menu options can easily be ordered in a restaurant, as long as you are willing to make a few special requests about how the foods are prepared. But there are also some generic meals you can order anytime and nearly anywhere. (Always remember: If it is not listed here or in the Unlimited Foods list, don’t eat it! For example, don’t eat bread, rice, extra fruit, full-fat salad dressings, sauces, etc.)
Breakfast
Egg white omelet stuffed with any of your favorite vegetables (no cheese—most restaurants don’t offer reduced-fat cheese), plus 1 ⁄2 grapefruit or 1 ⁄4 cantaloupe, or side portion of fresh berries or fruit salad.
Coffee (black, or with skim or 1% milk only) or tea (iced or hot, unsweetened, with lemon or skim or 1% milk only).
Lunch
Large salad piled with raw vegetables and topped with skinless grilled chicken or turkey or shrimp (no cheese). Use plain balsamic or red wine vinegar or fresh lemon (with optional 1 teaspoon olive oil—that’s two dashes from a bottle) as dressing, or 2 tablespoons low-calorie dressing (if available).
Water, seltzer, coffee (black, or with skim or 1% milk only), and/or tea (iced or hot, unsweetened, with lemon or skim or 1% milk only).
Dinner
House salad with plain vinegar or fresh lemon.
Skinless chicken breast or fish or seafood or pork tenderloin or turkey or lean steak
(all options must be grilled, baked, roasted, poached, steamed, or boiled only). Double order of steamed, plain non-starchy vegetables.
Water, seltzer, tea (iced or hot, unsweetened, with lemon or skim or 1% milk only).
Great after-dinner choices include all herbal teas (especially mint or chamo- mile) and green tea.
|