Tier 1
Tier 1 is a great starting point for most of our clients. This allows you to get in an adequate amount of food and makes your transition easier. If you are just starting out on your weight loss plan or new to our program this is where you should start.
Women
• 3-4 servings of lean protein
• 2-3 servings of carbohydrates
• 4-6 servings of vegetables
• 2-3 servings of fat SPECIAL NOTE: If you find it easier to account for your food by meal vs by day, then we recommend starting with 3-4 meals a day as your schedule and lifestyle allows. You can spread out the servings for the day evenly across the meals and aim to get your carbohydrate servings in around your workout.
Tier 2
Tier 2 is reserved for intermediate clients who have mastered eating quality foods at the Tier 1 level. Think of this as the second phase of your nutrition plan. Once Tier 1 stops working for you, it is time to move on to Tier 2.
Women• 3-4 servings of lean protein
• ½ - 1 servings of carbohydrates
• 4-6 servings of vegetables
• 2-3 servings of fat
These will be your servings for the entire day. The number of meals that you spread the food over is up to you. We do recommend that you try to get in 3-4 meals a day but you can certainly eat 4-6 smaller meals or 2 larger meals and 2 snacks if needed.
Serving Sizes
So, what is a serving?
A serving size equals the following:
• 1 serving of protein = the palm of your hand
• 1 serving of carbs = a cupped handful
• 1 serving of vegetables = I clenched fist
• 1 serving of fat = 1 thumb
We highly suggest printing out this resource to reference if needed:
http://www.precisionnutrition.com/calorie-control-guide
Recommended Food Sources
Proteins
Lean Ground Beef (90% of leaner)
Flank Steak
Sirloin Steak
Beef Filet/Tenderloin
Round
Chicken Breast
Turkey Breast
Ground Turkey Breast
Chicken Sausages*
Eggs* (3 eggs = 1 serving)
Egg Whites (1/2 cup = 1 serving)
Fish
Shrimp
Salmon*
Pork Tenderloin
Boneless Pork Chops
Boneless Pork Loin
Bison
Cottage Cheese (low- or non-fat)
Greek Yogurt (non-fat)
Protein Powder (whey or casein)
*includes 1 serving of fat as well
Carbohydrates
Most Fruits
Rice
White Potatoes
Sweet Potatoes
Oatmeal
Quinoa
Tortilla (1 med = 1 serving)
Beans
Pumpkin
Corn
Spaghetti or Butternut Squash
Vegetables
Spinach
Broccoli
Cauliflower
Peppers
Onion
Tomato
Cucumbers
Zucchini
Yellow Squash
Asparagus
Brussel Sprouts
Green Beans
Peas
Carrots
Artichoke
Eggplant
Celery
Kale
Romaine
Cabbage
Bok Choy
Watercress
Radishes
Turnip
Parsley
Shallots
Sauerkraut
Mushrooms
Collards
Salsa
Fats
Extra Virgin Olive Oil
Coconut Oil
Nut Butters (almond, cashew, peanut)
Raw mixed nuts
Avocado
Flax meal
Butter (grass fed if possible)
Ghee
Cheeses
Pumpkin Seeds
Sunflower seeds
Chia Seeds
Substitutes
• Substitute cow's milk with unsweetened almond or almond coconut blend milk
• Substitute stevia for sweeteners
What about my condiments?
Condiments can be tricky. It is scary how quickly you can add fat and sugar to your meals with condiments.
Use the following liberally:
• Mustard
• Hot Sauce
• Salsa
• Apple Cider Vinegar
Use the following moderately:
• Ketchup—Get a low sugar brand or brand with as few ingredients as possible
• Dressings
• Sauces
Check your labels on all condiments to ensure that you aren't getting a sugar or fat bomb when trying to add some flavor to foods. Instead of sauces try various seasonings to add more flavor.
Best Regards, Evan and the 2 Tone Family | 
