IF you want to make changes and update to fit your frame/lifestyle/etc., then just copy and paste the info into your own Word document and make your changes. Easy peasy.
P10 Cheat Sheet – taken from the Bonus Chapter
The Perfect 10 Diet formula suggests that you break down your daily caloric intake as follows: 40 percent from carbs, 20 percent from proteins, and 40 percent from fats.
If you are medium framed:
6 to 8 servings of vegetables and fruits
2½ to 3 servings of protein
3 servings of fat per day
up to 1 serving of dairy is allowed (milk, yogurt, or cheese)
add whole grains as suggested in Stages 2 and 3
The Three Stages of the Perfect 10 Diet
Stage One: You will eat three meals a day. No grains or alcohol are allowed.
Stage Two: You still will eat three meals a day, and now you can add one to three servings of whole grains to your diet. If you must drink alcohol, do so in small amounts.
Stage Three: You will eat three meals a day. You can increase your whole-grain consumption to three or four servings a day. Cut grains out completely if you start to gain weight. If you must eat sweets or refined carbs, do so sparingly.
Quick and Easy Household Measurements to Use as Portion-Control Guides
3 ounces of meat is about the size and thickness of a deck of playing cards,
the palm of your hand (without your fingers) or an iPod.
the palm of your hand (without your fingers) or an iPod.
A medium-sized piece of fruit is the size of a tennis ball.
A serving of cheese is about the size of 6 stacked dice.
½ cup of cooked veggies is the size of a tennis ball.
1 cup of raw veggies is the size of your fist
1 ounce of nuts should fit into the palm of your hand.
1 teaspoon of butter is about the size of the tip of your thumb
1½ cup raw leafy vegetables (e.g. kale, spinach, romaine, arugula, Bibb lettuce, iceberg lettuce, watercress)
1 cup raw vegetables (e.g. broccoli, asparagus, leeks, onions, green beans, cauliflower, peppers, celery, cucumber, water chestnuts, zucchini)
½ cup cooked vegetable
6 ounces vegetable juice
1 small apple (4 ounces)
½ large banana
1¼ cup strawberries
12 to 15 grapes
¼ cup cubed watermelon
1 medium orange or medium peach
¾ cup blueberries
½ cup fruit cocktail
1 cup raspberries
½ large pear or 1 large plum
½ cup cooked corn or 1 medium ear of corn
½ cup cooked peas or cooked carrots
1 3-ounce baked potato
½ cup cooked mashed potatoes, yam or sweet potato
Beans, Lentils, Split Peas
½ cup cooked or canned beans such as lima, kidney, black
½ cup cooked split peas
½ cup cooked lentils
Up to one serving of dairy per day is allowed on the Perfect 10 Diet during all stages—2 should be the absolute max. Your daily serving could consist of an 8 ounce glass of milk, a cup of yogurt, 4 ounces of half and half, some cheese, or 3½ to 4 tablespoons of unsweetened whipped cream.
If you are watching your weight, dairy is not something to go overboard on. Don’t fret if one day you consume 2 servings of dairy. This is okay as long as you don’t overdo it every single day.
8 ounces (1 cup) full-fat or chocolate milk, buttermilk or plain yogurt with no added sugar
A serving of meat (3 ounces) is very close in size to a deck of cards,
the palm of your hand (without including your fingers) or an iPod.
Beef, chicken, and fish are all rich protein choices. What changes in the caloric content of different meats is the amount of fat (e.g., sausage and bacon contain more fat than grilled chicken breast), but the protein level is always the same.
3 eggs is ⅓ serving
3 ounces white meat of skinless chicken, turkey, or Cornish hen
3 ounces flounder, cod, haddock, halibut, trout, or tuna, canned in water
3 ounces most shellfish, including clams, crabs, lobster, scallops, and shrimp
3 ounces whey protein
3 ounces vegetable burger patty
3 ounces lamb roast, chop or leg
3 ounces lean veal chop or roast or USDA Select or Choice grades of lean beef, including round, sirloin, flank, tenderloin, ground round
3 ounces USDA Select or Choice grades of steak including porterhouse, cube, T-bone
3 ounces herring, salmon, catfish, sardines
4 ounces light tofu
Fats are broken into four categories, each playing a different role for your health. Most experts classify a serving of fat as 45 calories. This means you need to measure every fat you consume by a tablespoon and eat 6 if you are medium-framed. A serving of fat on the Perfect 10 diet is between 140 and 160 calories, except for a few foods. It is more practical. Do not forget to count fat used in cooking if it is also eaten.
3½ teaspoons butter
3½ teaspoons ghee
3½ teaspoons whipped butter
3½ teaspoons coconut, sweetened or shredded
3½ teaspoons palm, palm kernel, or coconut oil
½ medium avocado
3½ teaspoons olive or macadamia oils
3½ teaspoons nut butter
8 black or green olives (½ serving)
½ ounce most nuts
3 teaspoons tahini paste (½ serving)
14 pecan halves
16 English walnut halves
3½ tsp corn, safflower, sunflower oil (if used for cooking)
3½ tsp salad dressing made with safflower oil (½ serving)
7 tsp pumpkin or sunflower seeds
Trans Fats - not allowed on the Perfect 10 diet.
Commercially baked goods containing hydrogenated or partially hydrogenated oils (e.g. shortening, partially hydrogenated soybean oil)
Any foods containing the words hydrogenated or partially hydrogenated
STAGES 2 and 3 ONLY:
Pizza: 1 large slice
1 slice of whole wheat, rye, pumpernickel bread
2 slices reduced-calorie bread
½ whole wheat English muffin
½ multigrain bagel (1 ounce)
1 small roll (1 ounce)
½ 6" diameter whole wheat pita bread
Cereals and Grains
1 ounce most whole grain cold cereals (½ cup to 1 cup)
½ cup hot cereal, cooked (e.g. oatmeal, cream of wheat)
½ cup cooked brown or wild rice
½ cup cooked whole-wheat pasta
3 tablespoons wheat germ
8 whole-wheat crackers
3 cups popped light popcorn