YOUR ON-THE-RUN GRAB-AND-GO MEAL PLAN Michi s Ladder Michi's Ladder is not a diet. It's a simple substitution plan. To lose weight, try swapping the foods you eat for similar foods in tiers 1 and 2. The more you eat in tiers 1 and 2, the more you'll increase your chances of losing weight. There are some healthy foods in lower tiers, but they're either calorie dense or nutrient deficient. To lose weight, you want to maximize the nutrients in every calorie you consume. Note on frying: Foods should be eaten raw, steamed, grilled, poached, baked, or broiled. Frying automatically drops even the best foods into tier 5 -arb P-Protein F-Fat TIER 1 PIOUS TIER Apples, with skin hard P Lentils Raspberries Artichokes (no sauce) P hickpeas P Lettuce (romaine, green or red leaf) Amaranth P herries Melon honeydew Refried beans Rice (whole-grain) Arugula itrus fruits Milk Salsa (natural, no sugar or oil) Asparagus ollard greens P Mushrooms Spelt P Barley ottage cheese Mustard Shakeology P Beans PF ucumbers Natto Spinach P Beets Egg whites P Nectarines Squash Blueberries Endive Onions Strawberries Bok choy Fish (broiled, steamed, grilled) Papayas String beans P Boysenberries Flaxseed F Peaches Sweet potatoes Bran Garlic (fresh) Pears Tea (green or black, no sugar) Broccoli P Grapefruit Peas P Tomato sauce (no sugar) Broccoli sprouts P Grapes Peppers Tomatoes Brussels sprouts P Hempseed F Pineapple Vinegar abbage Herbs Plums Water arrots Kale Prunes Yams auliflower Ketchup (homemade, no sugar) Quinoa P elery Kiwifruit Radishes Zucchini Yogurt (nonfat, no sugar) P
TIER 2 THE HAPPY TIER Apples, skinless orn F Mangoes Rye risp Applesauce (raw) ouscous Meat, wild game Avocados F Bagels (whole-grain) ottage cheese (low-fat) ream cheese Milk (1%) Muesli (raw, no sugar) Bananas Dates Mushrooms Nuts (raw) Bread (whole-grain) F Eggs, whole Nut butters (raw, Broths (veggie, chicken, etc., low sodium) F Buffalo, super lean (under 10% fat) Blueberries no additives) Seitan Squid Stevia Sunflower seeds Tahini Eggplant Oatmeal P Tempeh Feta cheese (lowfat) Fowl (skinless, white meat only) Olive oil F Olives F Tofu Vegetable juice ereal (whole-grain) Figs Pork tenderloin Veggie burger heese offee (black or cappuccino w/ nonfat milk) oconut F Granola (raw, no sugar) Plantains Yacon syrup Hummus Raisins Yogurt (low-fat, no sugar) Juice (freshsqueezed w/ pulp, no sugar) Ricotta cheese Applesauce (big brand) Agave nectar Almond milk Beef, ground, super lean (under 10% fat) TIER 3 THE SWISS TIER ream cheese (low-fat) Fowl (skinless, dark meat only) Fowl, ground, super lean (under 10% fat) French fries (baked) F Muesli (big brand) P Molasses Oatmeal (flavored) P Pancakes (buckwheat) Shellfish P Shrimp P Soy milk Soy nuts 2
TIER 3 THE SWISS TIER Beef (lean cuts) Fruit (dried) Pasta (whole-grain) Broths (veggie, chicken, etc.) Granola (no sugar added) Pickles Sugar alcohols (Truvia, & anything ending in tol) Sushi Butter (unsalted) F Honey Popcorn (plain) F Tortillas (whole wheat) F anola oil F heese (hard) Jam or marmalade (no sugar added) Ketchup (store bought, no sugar added) Potatoes (baked or boiled) Refried beans (lowfat) Veal Wine (red) heese (low-fat) Lamb (lean) Rice cakes Wine (white) hicken taco (baked) hili (no lard or sugar added) Lettuce (iceberg) Rice milk Maple syrup (natural, no sugar added) Rice (white) rackers (whole-grain) F Milk (2%) Sauerkraut Artificial sweeteners (sucralose, aspartame, saccharine, etc.) TIER 4 THE DODGY TIER rackers F Macaroni and cheese F Pudding (w/ low-fat milk) F Bagels (refined flour) ream cheese F Mayonnaise F Reuben sandwich Beef, ground, lean (under 20% fat) Fish (fried) Meat loaf Sauce (steak, etc.) Beer Bread (refined flour) Butter (salted) F Fowl (with skin) Fowl, ground, lean (under 20% fat) Milk (whole) Muffins F Graham crackers Nuts (salted or roasted) F aesar salad (w/ chicken) Ham Nut butters (processed) F anadian bacon heese, soft (including blue and goat) F Hot dogs (turkey) Ice cream (sugarfree or fat-free) F Pancakes F Peanut butter (not raw) F hips (low-fat, baked) Jell-O Pizza (thin crust veggie) obb salad Jerky (turkey) P Popcorn (w/ salt and butter) F Sherbet Sloppy Joe (lean beef or turkey) Soup (canned creamy) Soy sauce Spaghetti (w/ meatballs) Sub sandwich Sweet-and-sour sauce F Tortilla (refined flour or corn) F 3
offee (iced mocha latte w/ nonfat milk) P TIER 4 THE DODGY TIER Juice (from concentrate) Pork chop offee (latte w/ whole milk) Lamb chops Potato salad or macaroni salad F offee cake F Lasagna Pretzels Tuna salad or chicken salad Yogurt (frozen) TIER 5 THE NEWBURG TIER Alcohol (hard liquor) hocolate High fructose corn syrup Bacon Baked beans Beef, ground, regular, (over 20% fat) Beef taco (fried) "Breaded" foods F Breakfast sandwich (fast-food) hicken fried steak Hot dogs innamon bun F "Hydrogenated" foods F offee (mocha, macchiato, ice blended, frappé, triple caramel vanilla buzz bomb, etc.) F ookies (Oreo, etc.) F reamed veggies F reamer (nondairy) F Ice cream F Jerky (beef, pork, venison) Juice (sugar added) Lobster Newburg Potato skins (fried) F Refried beans (w/ lard) Salad dressing (creamy) F Sausage ake F Doughnuts F Margarine F Syrup andy Energy drinks Milk (cream or half-and-half) ereal (sugared) Fowl, ground, regular (over 20% fat) Nachos F Soft drinks, diet (read the studies) Soft drinks, sugared Sports drinks & foods (unless you're playing sports) Sugar (refined) Tater tots F hicken à la King French fries F Onion rings F Toaster pastries F hicken (buffalo wings, nuggets, tenders) hicken or fish sandwich, fried Gravy Pastries F Vegetable oil (cheap big brand) F Grilled cheese sandwich Pies F 4
hips (potato or corn) F TIER 5 THE NEWBURG TIER Hamburger (fastfood) Pizza (delivered) 5