Advanced Vitality

Jun 22, 20203 min

A Typical Day on Ideal Protein during Phase 1

Phase 1 of the Ideal Protein Protocol is your Weight Loss phase. It has been designed to optimize fat loss through nutritional ketosis (a safe and natural state in which the body mobilizes stored fat as its alternative energy source).

Your body's Lean body mass is preserved through an adequate daily intake of high biological protein. Essential nutrients are provided through daily supplements, water, and low-glycemic vegetables.

You’ll stay on Phase 1 until your weight loss goal is achieved. You’ll be eating three Ideal Protein foods a day – there are many to choose from. During this phase, you’ll also be eating plenty of vegetables, and a dinner protein of your choice like lean meat, chicken or fish. During this phase, you’re getting into ketosis and becoming a fat-burning machine.

The following is a typical day of meals on the Ideal Protein Weight Loss Protocol.

Important Note: Only the items listed in this page are permitted. Serving sizes must be respected.

BREAKFAST

IP Chocolate Chip Pancakes

Mandatory

- 1 Ideal Protein (IP) Food

- 1 IP Multi-Vitamin supplement

- 1 IP Potassium supplement

Optional

- Coffee / Tea

- 1 oz. milk or half-and-half

LUNCH

IP Mac and Cheese

Mandatory

- 1 Ideal Protein (IP) Food

- 2 cups of select vegetables

- 1 IP Multi-Vitamin supplement

- 1 IP Omega-3 Plus supplement

Optional
 

- Unlimited raw vegetables and lettuces

DINNER

Ideal Protein Dinner

Mandatory

- 8 oz. whole protein

- 2 cups of select vegetables

- 2 IP Cal-Mag supplement

- 1 IP Omega-3 Plus supplement
 

Optional

- Unlimited raw vegetables and lettuces

SNACK

Ideal Protein Lemon Flavoured Wafers

Mandatory

- 1 Ideal Protein food

- 2 IP Cal-Mag supplement

DAILY ESSENTIALS

Ideal Protein Salt

- 2 tsp. of select oil

- 64 oz. water (minimum)

- 1/4 tsp. Ideal Salt or Sea Salt

HIGHLY RECOMMENDED PHASE 1 ITEMS

  • IP Anti-Oxy (2 capsules daily)

  • BCAA (1–2/day, weeks 1–4)

  • IP Digestive Enzymes (1–2 capsules at meal time)

  • IP Floralax (1 capsule daily)

DAILY OPTIONAL ITEMS

  • IP water enhancers (unlimited)

  • 4 servings of artificially sweetened beverages and items (refer to the item’s food label for serving size)

  • 1 cup Shirataki or Konjac noodles

  • 2 cups fat-free broths (bone broth excluded)

  • 2 Tbsp. Ideal Protein dressings and sauces

  • Restricted food items, labelled “R” on the box, are optional and limited to one item per day.

WHOLE PROTEIN SOURCES - No frying or breading permitted. Weigh before cooking

FISH

Anchovy, bass, catfish, cod, flounder, grouper, haddock, hake, halibut, mahi-mahi, monkfish, perch, pike, red snapper, redfish, salmon, sea bass, shark, smelt, sole, swordfish, tilapia, trout, tuna, turbot, walleye, whiting.

SEAFOOD

Clams, crab, crawfish, lobster, mussels, oysters, scallops, scampi, shrimp, squid.


 BEEF

Filet mignon, flank steak, ground beef (extra-lean), lean roast, round, rump steak, sirloin, tenderloin, tournedos.

POULTRY

Chicken (skinless), 6 eggs (2–4 whole, remainder must be egg whites), fowl, partridge, pheasant, quail, turkey, wild birds.

PORK

Lean ham, pork tenderloin.

VEAL

Breast, cutlet, inside round scaloppini, rib, shank, shoulder, tenderloin.

OTHER

Wild game.

TOFU

Plain (3–4 oz.)

UNLIMITED RAW VEGETABLES & LETTUCES

Arugula, Bibb lettuce, bok choy, Boston lettuce, cactus (all), celery, chicory lettuce, endive, escarole lettuce, frisée lettuce, green- and red-leaf lettuce, iceberg lettuce, mushrooms, radicchio, radish, romaine lettuce, spinach and watercress lettuce.

SELECT VEGETABLES - 4 cups per day. Measure before cooking

Alfalfa sprouts, asparagus, bamboo shoots, bean sprouts, bell peppers, broccoli, cabbage (all), cauliflower, celeriac, chard (all), chayote, chicory, collards, cucumber (all), dill pickles, fennel, Gai Lan (Chinese broccoli), green onions, hot peppers, kale, kohlrabi, mushrooms, okra, onions (raw only), radish, rapini, rhubarb, sauerkraut, spinach, turnips and zucchini/yellow summer squash.

OCCASIONAL VEGETABLES - Maximum 4 cups per week. Measure before cooking

Beans (green and wax), Brussels sprouts, eggplant, heart of palm, jicama, leeks, rutabaga, snow peas, spaghetti squash, tomatillo and tomatoes (all).

SEASONINGS

Apple cider vinegar, capers (2 Tbsp.), cinnamon, fine herbs, fresh herbs (basil, bay leaves, cilantro, chervil, chives, dill, marjoram, mint, oregano, parsley, rosemary, sage, savory, tarragon, thyme), garlic, ginger, lemon/lime (total of 1/day), lemongrass, hot mustard, hot sauce, onion powder (1 tsp./day), sorrel, soy sauce, spices (MSG-free/no carbs), tamari sauce (1 Tbsp./day) and white vinegar.

SELECT OILS

Avocado, canola, flaxseed, grape seed extract, hemp seed, mustard, olive, rice bran, safflower, sesame, sunflower and walnut.

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