The Doctor's Diet: Dr. Travis Stork's STAT Program to Help You Lose Weight & Restore Your Health (42 page)

Whole-grain cold cereal—whole wheat, oats, or other whole grain listed as the first ingredient (1 cup) *

Whole grains such as amaranth, barley, brown rice, buckwheat, bulgur, millet, quinoa (½ cup cooked)

Whole-grain crackers (1 ounce)

Whole-grain dinner roll (1 ounce)

Popcorn (3 cups air-popped)

Whole-grain pasta (½ cup cooked)

Whole-grain tortillas (1 small)

12 ounces beer

5 ounces wine

1½-ounce shot of hard liquor

* = STAT Plan food

With the RESTORE Plan, you can choose your own menu using my daily Meal Plan Equations. Or if you prefer, you can use the 14-day menu here. If you do, keep a few things in mind:

Each day’s menu includes daily Flex-Time Foods: 1 (additional) Snack Protein, 2 Whole Grains, 2 Healthy Fats, and 1 High-Density Vegetable.

Plus, each weekly menu includes 2 Alcohol-based Beverages.

Menu items in
bold
have recipes included at the end of this book.