Meal Suggestions:
Breakfast: (within an hour upon awaking to jump start the metabolism)
1/2 cup Quaker Oats with 1/2 cup of berries of your choice. (add a Tsp of Stevia if you desire sweetness)
or ½ Quakers Weight Control Oatmeal with a small apple with cinnamon. (with 1 Tbsp. of liquid Flaxseed oil).
If you just have regular oatmeal, not the “Weight Control Oatmeal” then add 3 egg whites or 2 whites and 1 yolk scrambled or boiled (add pepper, no salt and any spice or seasonings of your choice that don’t have sodium (cayenne pepper, garlic powder, Tabasco sauce, salsa, hot sauce….JUST NO added SALT unless it’s a tiny bit of Sea Salt for taste ).
1 cup of coffee with a splash of fat-free milk and tsp of Stevia
(3-4 hours later…) Lunch:
Fist-size Turkey (low sodium, no preservatives)
With 1 cup of steamed green veggies (broccoli, asparagus….with lemon and 1 TBLS of Extra virgin Olive Oil).
and 1-2 ounces or ½ small sweet potato or ½ cup Brown rice or Whole Wheat Cous Cous
(3-4 hours later…) Afternoon Snack: 100% Whey Protein shake, add 1 cup of berries, ice and water or (Smoothie Factory- “Engineered foods” with “I-sopure” vanilla, water, strawberries, blueberries), Smoothie King- Strawberry Shredder) or a shake from “Shake Oasis” or a handful (6 or 7) almonds, 10 cashews, 30 pistachios, 2 Brazil nuts, 30 peanuts, or 2 Tbls of almond or sodium-free peanut butter with 1 small piece of fruit (apple, pear, orange, peach or 1 cup of any kind of berry: (NO melons, grapes, carrots, peas, corn, bananas for now…later it is okay once a day to have a serving of any of these).
(3-4 hours later…) Dinner:
Fist-size (2-4 ounces) white fish (mahi-mahi,tilapia, sol, halibut, etc.., Wild-Alaskan salmon, Organic Grass-fed Chicken or low sodium Turkey.
With 3-4 cups of field greens or romaine lettuce; plus add veggies like cherry tomatoes, cucumber, broccoli, or avocado (1/4)- if you add avocado, no nuts in salad) or add whatever you like that is low in sugar) like strawberries, reduced-fat feta cheese (1 oz) and 2 slices red onion and walnuts or pecans (6-7 nuts)
Dressing (! Tbsp of Extra Virgin Olive Oil and 1 Tbs. of Balsamic vinegar ((under 3 grams of sugar)))
1-2 ounce of Sweet potato
Dessert: Small piece of fruit.
½ cup Whole grain pasta and Organic lower sodium Marinara sauce with any herbs and spices and a side salad.
Dessert: 1 Healthy Choice Fudge Pop (80 cal.) or small apple with ½ yogurt, sugar-free Jello Pudding, (just stay under 100 calories)
Special directions:
(Don’t be discouraged if you are loosing more inches than weight...as long as your clothes are fitting differently your body mass is changing).
-Always weigh at the same time, on the same scale for maximum accuracy (best time: in the morning after urinating).
-Check labels at grocery store- nothing with over 3 grams of processed sugar.
Don't add salt to anything
Only drink WATER at least 80 oz per day
No food after dinner (no dinner 2-3 hours before bedtime)
No alcohol at all: if you must a glass of red wine followed by 8oz water
Make sure to get 7-8 hours of uninterrupted sleep: so know fluids before bed to avoid bathroom at night.
(REMEMBER BIG BREAKFAST, MEDIUM LUNCH, SMALL DINNER)
Grocery List Sample:
Beverages:
Distilled Water
EAS AdvantEdge low-carb shakes
Flavored Water (Le Nature’s is a great brand: strawberry-kiwi or mango-peach)
Green Tea or chamomile
Condiments and Spices:
Balsalmic Vinegar (with under 3 grams of sugar)
Carb Option Barbecue sauce/ketchup/tomatoes pasta sauce (optional)
Eggs
Extra-Virgin Olive oil
Fat-free or Light Mayo
French’s Honey Mustard
Ground Cinnamon
Organic cooking spray (Organic or olive)
Stevia (orange box has no after taste)
Dairy:
Organic low fat milk
Fat-free or Low fat cottage cheese
Low-fat sour cream (optional)
Any reduced fat Organic cheese (spread, feta, American, etc…)
Fruits and Veggies:
ORGANIC:
Apples
Artichokes
Asian pears
Asparagus
Blueberries
Broccoli
Cauliflower
Celery
Cucumbers
Eggplant
Garlic
Grapefruit
Green Beans
Lettuce (except Iceberg = no nutritient’s)
Mushrooms (portabella, shitake, Bella)
Onions
Oranges
Peaches
Pears
Peppers (bell, red, yellow)
Low sodium pickles (optional or make them yourself)
Plums
Raspberries
Strawberries
Spaghetti squash
Spinach
Tomatoes (all types)
Zucchini
Grains, nuts and Legumes:
All-Bran low sodium cereal
Almonds, walnuts, cashews, pistachios, peanuts, raw (not roasted or salted)
Black Beans (Fat-free, organic and low sodium)
Healthy Valley 8 Grain low-sodium cereal
Hummus
Kashi Go-Lean Cereal
La Tortilla Factory, small size (50 calories per tortilla)
Low-sodium Organic Peanut Butter, fresh ground or natural
Quakers Weight Control Oatmeal
Whole-grain bread (preferably low-sodium; Ezekiel 4:9 is my favorite)
Meat:
Deli Meats: Low-sodium ham, turkey, roast beef (nitrate free)
Halibut fillets
Extra Lean ground Turkey (Jenny-o is my favorite)
Low-sodium canned tuna (StarKist)
Wild-Alaskan Salmon Fillets
Shrimp
Skinless chicken breast
Swordfish steaks
Tilapia fillets
Tuna steaks
Turkey and chicken breakfast sausages
Turkey bacon (nitrate free)
Buffalo or any wild game lean cuts
Snack:
Popcorn (air popped, no added salt or oil/ 100 cal pacs if you must for quickness)
Sugar-free fudge sickles (sugar free not “no sugar added”
Sugar free Jell-O (optional)
Swiss Miss Diet hot Chocolate (optional)
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