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It is recommended that you use a food scale, along with the Preferred Food
and Values Chart, to identify more precisely, the correct amount of foods per meal
required for you Cybergenic diet. An inexpensive analog food scale that weighs food
in ounces is ideal.
1 large egg white = 3 gms. protein.
To prepare eggs:
Boil egg, separate, and discard yolks, or;
Make an "egg white" omelet, separating the yolk from the white
before cooking, and use a light cooking spray. (If available, use a non-stick pan.)
Because eggs are high in sodium, egg whites should be eaten only
during the first 120 days of the program.
Chicken Breast/Turkey Breast- (boneless, skinless, and
trimmed of fat)
1 oz. raw = 6 gms. protein
1 medium chicken breast (4 1/2 oz.) = approx. 26 gms. protein.
To prepare chicken:
Boil or "poach" it in water.Â This is the preferred
method since boiling draws out some of the fat still remaining in the meat.
Broiling, baking and steaming are alternative methods if you prefer no
to boil or poach chicken.
Tuna (packed in water)
One 6-oz. can - approx. 42 gms. protein 1 oz. - 7 gms. protein
To prepare tuna:
Because most canned tunas are extremely high in sodium,tuna should be
drained and rinsed in a colander 2 or 3 times before serving.
Tuna can be eaten mixed with a small amount of vinegar, black pepper,
lemon or chopped vegetables.
Tuna should be eaten only during the first 10 days of the program.
Fresh Fish (cold-water white fish, such as fluke,
flounder, sole, cod or haddock are best)
1 oz. = 6 gms. protein
(When purchasing fish, ask to have the correct weight portions packaged for you.)
To prepare fish:
Broiling, baking and steaming are the best methods.
You may add a small amount of lemon, black pepper or chopped vegetables
to your meal.
Avoid fish such as salmon, mackerel, swordfish and orange roughly since
they tend to be considerably higher in fat.
1/3 cup (uncooked) = approx. 20 gms. carbs and 5 gms. protein.
To prepare oatmeal:
Oatmeal should be prepared in water only.Â Because dairy products
are to be avoided during this program, using any kind of milk or cream is unacceptable.
To flavor your oatmeal you may use, in moderation, an artificial
sweetener such as aspartame, and/or cinnamon.Â Do not use any fruit, honey, syrup or
Potato (regular baking type)
1 medium potato (approx. 4: long & 3: wide) = approx. 40 gms. carbs
1 oz. - 5 gms. carbs
To prepare potato:
Potatoes can be baked, boiled, or microwaved.
Do not use butter, margarine, or sour cream.
Only eaten during Carb Loading (Days 13 & 14)
1 oz. = 6 gms. carbs
To prepare sweet potato/yam
Peel them before cooking
Weigh out 8 oz. of potato
Microwave or bake
Rice (white or brown)
1/2 cup (cooked) = approx. 22 gms. of carbs.
To prepare rice:
Rice should be boiled in water.
Do not add any type of sauce or butter.Â You may use a small amount
of chopped tomato or other vegetable if you like.
To prepare vegetables:
All fibrous carbs may be boiled, steamed or microwaved in water.
Vegetables should be cooked firm to ensure that their nutritional value
( vitamins and minerals remain intact.
1 cup (cooked & chopped) = approx. 6 gms. carbs
1 cup (cooked and chopped) = approx. 6 gms. carbs
1 cup (cooked and chopped) = approx. 10 gms. carbs
1 cup (cooked and sliced) = approx. 7 gms. carbs
1 cup (raw, chopped) = approx. 10 gms. carbs
1 cup (raw or cooked) = approx. 6 gms. carbs
1 cup or 10 spears(cooked) = approx. 10 gms. carbs
1 head (6" diameter) = 11 gms. carbs
1 cup (chopped) = 1 gm. carbs
1 cup (raw, chopped) = approx. 2 gms. carbs
1 cup (boiled) = approx. 8 gms. carbs
1/2 cup (raw, chopped) = approx. 6 gms. carbs
1/2 cup (boiled, chopped) = approx. 7 gms. carbs
Disclaimer: This information is for entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. MuscleNet.com is not a licensed medical care provider. The reader should understand that participating in any exercise program can result in physical injury and agrees to do so at his own risk. The findings and opinions of authors expressed herein are those of the author and do not necessarily state or reflect those of MuscleNet.com.