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Keeping your Weight Off
The Program helped you develop healthful eating habits. Eating small, frequent meals (6 times per day) of portion controlled, nutritious food is a great habit to carry over into Maintenance. Many people who have worked hard to achieve a healthy weight find success by continuing to eat 2–3 PCMR meals each day. This is a convenient way to keep calorie levels within range, and also helps you stick with your 6-times-per-day meal schedule.
The four stages of transition are as follows:
Stage 1: Additional Vegetables
Week 1
(850-1050 calories)
Any of your favorite starchy vegetables can now be added back as your selection
What you eat:
5 PCMR Meals
1 Lean & 3 Green Meal
1 additional cup vegetables
You are adding in some additional calories in the form of another serving of veggies.
You can now enjoy any veggies (even the ones that used to be off-limits like carrots, onions, etc.)
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Stage 2: Fruits
Week 2
(900-1150 calories)
Fresh fruit is desired but if canned fruit is used, choose unsweetened or packed in juice – not syrup
What you eat:
4 PCMR Meals
1 Lean & 3 Green Meal
1 additional cup vegetables
2 medium sized pieces of fruit or
1 cup of cubed fruit or berries
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Stage 3: Dairy
Week 3
(1000-1300 calories)
Dairy includes low-fat and/or sugar-free yogurt, milk, or lactaid product
What you eat:
4 PCMR Meals
1 Lean & 3 Green Meal
1 additional cup vegetables
2 medium sized pieces of fruit or
1 cup of cubed fruit or berries
1 cup low-fat or fat-free dairy
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Stage 4: Whole Grains
Weeks 4-6
(1100-1550 calories)
Whole grain can be 1 slice of whole grain bread
½ whole grain English muffin
3/4 cup high fiber cereal
1/2 cup whole-wheat pasta
1/2 cup brown rice
What you eat:
3 PCMR Meals
1 Lean & 3 Green Meal
1 additional cup vegetables – raw or cooked
2 medium sized pieces of fruit or
1 cup of cubed fruit or berries
1 cup low-fat, or fat-free dairy
1 serving of whole grainAdditional 4- 6 oz. of meat, chicken, fish or seafood that is baked, poached or broiled (not fried)
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“It is good to have an end to journey;
but it is the journey that matters, in the end.“
~Ursula K. Le Guin
My Team My Health 