The Survivals of Jewels

Learning to thrive through sharing my true stories, healing through God, healing through crafts, helping others, and helping others gain better health. Please note, names have been changed for protection.

Raw Vs. Cooked Weights March 25, 2013

Filed under: Lean Options List — The_Survivals_of_Jewels @ 3:31 am

In writing the Dietetic Technician, I asked if there was an easier to figure cooked versus raw weights. She forwarded me a pdf file that I can’t figure out how to put on this site. So, I have written it here.

Fish – fillets and steaks, 10 ounces raw = 7 ounces cooked
Fish – whole, dressed, 1.625 pounds raw = 7 ounces cooked
Lobster, meat only, 1.75 pounds raw = 7 ounces cooked
Shrimp – Raw, in shell, 13 ounces raw = 7 ounces cooked
Shrimp – Raw, peeled and cleaned, 11.2 ounces raw = 7 ounces cooked

Chicken – Breast, white meat, 9.1 ounces raw = 6 ounces cooked
Turkey – Breasts, whole, skinless, 10.5 ounces raw = 6 ounces cooked

Beef – Ground, 85% lean, 6.25 ounces raw = 5 ounces cooked
Chicken – Thigh, dark meat, 10 ounces raw = 5 ounces cooked
Lamb – Chops, 11 ounces raw = 5 ounces cooked
Lamb – Roast, leg, boneless, 8.2 ounces raw = 5 ounces cooked
Lamb – Roast, leg, with bone, 11.1 ounces raw = 5 ounces cooked
Pork – Chops, loin, with bone, 12.2 ounces raw = 5 ounces cooked
Roast – Chuck, pot roast, boneless, 7.14 ounces raw = 5 ounces cooked
Steak – Tenderloin, trimmed, 5.5 ounces raw = 5 ounces cooked
Steak – Sirloin, boneless, 6.7 ounces raw = 5 ounces cooked
Steak – Flank, 7.46 ounces raw = 5 ounces cooked
Steak – Ribeye, 6.85 ounces raw = 5 ounces cooked
Steak – Round, bottom, boneless, 7.14 ounces raw = 5 ounces cooked
Steak – Rump, boneless, 8 ounces raw = 5 ounces cooked
Turkey – Ground, 5.9 ounces raw = 5 ounces cooked

 

Raw Fish & Staying On Plan March 22, 2013

Filed under: Lean Options List — The_Survivals_of_Jewels @ 8:00 am
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My great concern for not being able to eat sushi anymore prompted me to write the Dietetic Technician at TSFL. This is what she has to say.

“As you know, Medifast generally recommends individuals following the 5&1 meal plan to choose either 5, 6 or 7 ounces of cooked meat (depending on whether the meat is lean, leaner or very lean, of course). Sashimi, however, is a caveat to the system. Keep in mind that 7 ounces of raw fish will vary slightly in its nutritional composition than that of cooked fish. This is because when cooked, water escapes, shrinkage occurs and the portion becomes “more concentrated”. The amount of shrinkage that occurs is different depending on the item, but is generally recognized as being approximately 33%. Raw or cooked, 5-7 ounces would meet the general nutritional goals of the lean and green meal for calories, protein of the Weight Loss Phase on the 5&1 program. So, although not generally recommended if a person eating raw fish wanted to get the same nutritional value as the cooked portion, they could simply add the amount lost from shrinkage to their portion size though this would not be needed to meet the lean nutritional goals.

The appropriate portion sizes for the items asked (when cooked):

Tuna Yellowfin: 7 ounces + 2 fat servings
Tuna Bluefin: 5 ounces + 0 fat servings
Salmon: 7 ounces
Snapper: 7 ounces + 2 fat servings
Eel: 5 ounces + 0 fat servings

(Note: Marinated eel may be high in carbohydrate depending on the amount and type of marinate used, I would err on the side of caution if unsure of the marinade)”

Approved by TSFL Dietetic Technician.
Take Shape For Life (TSFL) is changing my life!!!

 

Real Meat Options List January 29, 2013

Filed under: Lean Options List — The_Survivals_of_Jewels @ 12:35 am

Leanest = 7 ounce portion (cooked weight) plus 2 Healthy Fats

Alligator (cooked)
Buffalo
Catfish
Cod
Crab
Crayfish (cooked)
Cusk (cooked)
Deer
Elk
Flatfish (cooked)
Flounder or Sole
Frog Legs (cooked)
Ground turkey or other meat at least 98% lean
Grouper
Haddock
Lobster
Mahi Mahi
Monkfish (cooked)
Moose (cooked)
Orange Roughy
Ostrich, tip, trimmed (cooked)
Perch (cooked)
Pike (cooked)
Scallops
Shrimp
Squid (cooked) 9 ounces!
Striped Bass (cooked)
Tilapia
Tuna (Yellowfin Steak or canned in water)
Wahoo (Ono) fish (cooked)
Whiting (cooked)
Young Duckling (cooked)

Leaner = 6 ounce portion (cooked weight) plus 1 Healthy Fat

Black Bass (cooked)
Butter Fish (cooked)
Chicken breast or white meat, without the skin
Chicken Gizzards (cooked)
Conch (cooked)
Corvina (cooked)
Duck, wild (cooked)
Ground turkey or other meat 95-97% lean
Halibut
Mussels (cooked)
Quail (cooked)
Octopus (cooked)
Ostrich, top loin (cooked)
Rabbit, wild (cooked)
Sand Bass (cooked)
Shark (cooked)
Squirrel (cooked)
Sturgeon (cooked)
Swordfish
Tilefish (cooked)
Trout
Turkey light meat

Lean = 5 ounce portion (cooked weight) and no Healthy Fats

Bear (cooked)
Beef Liver (cooked)
Blue Fish (cooked)
Carp (cooked)
Chicken dark meat
Chilean Sea Bass (cooked)
Dove (cooked)
Duck, domesticated (cooked)
Eel (cooked)
Farmed Catfish
Ground turkey or other meat 85-94% lean
Ham (cooked)
Herring
Lamb
Lean Roast
Lean Steak
Mackerel
Ox Tail (cooked)
Pheasant (cooked)
Pork Chop
Pork Tenderloin
Rabbit, domestic (cooked)
Rainbow Trout (cooked)
Salmon
Sardines (cooked)
Tuna (Bluefin Steak)
Turkey dark meat
Whitefish (cooked)
Yellow Tail (cooked)

 

Meatless Options List

Filed under: Lean Options List — The_Survivals_of_Jewels @ 12:19 am

Each section is broken down into sub-sections. As each sub-section goes down, the carbohydrate content rises. Keep in mind, carbohydrates must be below 15 grams.

Leanest

14 Egg whites
2 cups Eggbeaters
2 cups AllWhites

1 1/2 cups 1% Cottage Cheese
2 Boca Meatless Burgers Original

2 Morningstar Grillers Vegan Burgers
2 Boca Grilled Vegetable Burgers

Leaner

2 whole eggs + 4 egg whites
2 whole eggs + 1 cup Eggbeaters
6 ounces (1 1/2 cups shredded) Low-fat cheese

6 Morningstar Veggie Sausage Links
15 ounces Mori-Nu Extra Firm Tofu
3 Morningstar Veggie Sausage Patties

24 Morningstar Meal Starters Chik’n Strips
2 cups Morningstar Meal Starters Sausage Style Recipe Crumbles
2 cups Morningstar Meal Starters Grillers Recipe Crumbles
1 1/2 cups 2% Cottage Cheese

Lean

3 whole eggs
4 ounces (1 cup shredded) Moderate-fat Cheese
4 ounces Goat Cheese, Low Fat
2 Morningstar Grillers Prime Veggie Burgers

8 ounces Part-skim Ricotta cheese
15 ounces Mori-Nu Firm Tofu
3 Boca Cheeseburger Patties
2 Boca All-American Flame Grilled Burgers

2 Morningstar Tomato & Basil Pizza Burgers
2 Morningstar Grillers Original Burgers
15 ounces Mori-Nu Soft Tofu
12 Trader Joe’s Meatless Meatballs