fast food day
BREAKFAST
Whole wheat tortilla filled with:
2 scrambled egg
spinach
cheese
1 Tbsp. salsa
Water
SNACK
1/3 c granola topped with:
2 Tbsp. honey
1/2 banana sliced
1/4 c blueberries
water
LUNCH
Two slices whole wheat toast
4 oz. turkey sliced
2 slices tomatoes
2/8 avocado
1 Tbsp. mustard
sprouts
water
SNACK
1/2 bagel
2 tbsp. peanut butter
1/2 banana slices
water
DINNER
1 chicken breast
1/2 c pasta, cooked
1/4 c marinara sauce
2 cups mixed salad greens
2 Tbsp. dressing
water
SNACK
6 oz. yogurt
water
Whole wheat tortilla filled with:
2 scrambled egg
spinach
cheese
1 Tbsp. salsa
Water
SNACK
1/3 c granola topped with:
2 Tbsp. honey
1/2 banana sliced
1/4 c blueberries
water
LUNCH
Two slices whole wheat toast
4 oz. turkey sliced
2 slices tomatoes
2/8 avocado
1 Tbsp. mustard
sprouts
water
SNACK
1/2 bagel
2 tbsp. peanut butter
1/2 banana slices
water
DINNER
1 chicken breast
1/2 c pasta, cooked
1/4 c marinara sauce
2 cups mixed salad greens
2 Tbsp. dressing
water
SNACK
6 oz. yogurt
water
1385 calorie day
BREAKFAST
3 egg whites
1 slice wheat toast
1 tbsp. strawberry jam
water
SNACK
1/4 cup mixed nuts, unsalted
water
LUNCH
grilled chicken breast
lettuce, tomato, avocado on a
Kaiser roll
water
SNACK
1 med. apple
DINNER
salmon
1 cup mixed salad greens
1/4 c salad dressing
1/2 cup steamed green beans
water
3 egg whites
1 slice wheat toast
1 tbsp. strawberry jam
water
SNACK
1/4 cup mixed nuts, unsalted
water
LUNCH
grilled chicken breast
lettuce, tomato, avocado on a
Kaiser roll
water
SNACK
1 med. apple
DINNER
salmon
1 cup mixed salad greens
1/4 c salad dressing
1/2 cup steamed green beans
water
1360 calorie day
BREAKFAST
1/2 cup oatmeal, measured dry
1 tsp. brown sugar
2 scrambled eggs
water
SNACK
1 apple
water
LUNCH
Healthy Choice entree under 450 calories
water
SNACK
10 pretzels
water
DINNER
roast beef sandwich:
1 roll
3 oz. roast beef
1 tbsp. mustard
lettuce
Served with:
2 cups salad greens
2 tbsp. dressing
water
SNACK
6oz. yogurt
1/2 cup oatmeal, measured dry
1 tsp. brown sugar
2 scrambled eggs
water
SNACK
1 apple
water
LUNCH
Healthy Choice entree under 450 calories
water
SNACK
10 pretzels
water
DINNER
roast beef sandwich:
1 roll
3 oz. roast beef
1 tbsp. mustard
lettuce
Served with:
2 cups salad greens
2 tbsp. dressing
water
SNACK
6oz. yogurt
1241 calorie day
BREAKFAST
1 cup Cherrios
1/2 cup milk
1 egg
water
SNACK
1 oz. pretzels
water
LUNCH
grilled chicken breast
2 cups salad greens
1/4 cup dressing
6 oz yogurt
water
SNACK
10 sugar snap peas
water
DINNER
1 chicken breast
1/3 cup rice
1 cup green beans
water
SNACK
2 cups popcorn
water
1 cup Cherrios
1/2 cup milk
1 egg
water
SNACK
1 oz. pretzels
water
LUNCH
grilled chicken breast
2 cups salad greens
1/4 cup dressing
6 oz yogurt
water
SNACK
10 sugar snap peas
water
DINNER
1 chicken breast
1/3 cup rice
1 cup green beans
water
SNACK
2 cups popcorn
water
How to cook and shell a lobster
1. Buy a lobster.
2. Use the largest pot you own and fill it with water and bring to a rapid boil.
3. Place lobster in water and cook until vibrant red and floats to the top
4. Transfer to a bowl filled with ice to stop the lobster from cooking.
5. After lobster cools, place on cutting board and use a sharp knife to cut off claws and tail.
6. Wrap claws in a towel and smash them gently so shell does not get in to meat.
7. For the tail, cut through the shell lengthwise and the meat will come out easily.
2. Use the largest pot you own and fill it with water and bring to a rapid boil.
3. Place lobster in water and cook until vibrant red and floats to the top
4. Transfer to a bowl filled with ice to stop the lobster from cooking.
5. After lobster cools, place on cutting board and use a sharp knife to cut off claws and tail.
6. Wrap claws in a towel and smash them gently so shell does not get in to meat.
7. For the tail, cut through the shell lengthwise and the meat will come out easily.
Snacking under 50 calories
1. 1 whole dill pickle
2. 12 strawberries
3. 1 apricot
4. 1 plum
5. 1 peach
6. 6 medium oysters
7. 1/2 grapefruit
8. 1 kiwi
9. 1 cup watermelon cubed
10. 10 grapes
11. 1 cup air popper popcorn
12. 1 packet of raisin snack packs
13. 1 pear
14. 1/2 large apple
2. 12 strawberries
3. 1 apricot
4. 1 plum
5. 1 peach
6. 6 medium oysters
7. 1/2 grapefruit
8. 1 kiwi
9. 1 cup watermelon cubed
10. 10 grapes
11. 1 cup air popper popcorn
12. 1 packet of raisin snack packs
13. 1 pear
14. 1/2 large apple
1407 calorie day
BREAKFAST
1/4 cup oatmeal measured dry
1 tsp. brown sugar
2 scrambled eggs
water
SNACK
Nature Valley granola bar
water
LUNCH
Grilled chicken breast on wheat toast with lettuce, tomato, mustard
water
SNACK
1 apple
water
DINNER
5 oz. baked salmon
2 cups mixed salad greens
1/4 cup dressing
water
SNACK
1 banana
water
1/4 cup oatmeal measured dry
1 tsp. brown sugar
2 scrambled eggs
water
SNACK
Nature Valley granola bar
water
LUNCH
Grilled chicken breast on wheat toast with lettuce, tomato, mustard
water
SNACK
1 apple
water
DINNER
5 oz. baked salmon
2 cups mixed salad greens
1/4 cup dressing
water
SNACK
1 banana
water
1730 calorie day
Breakfast
3 eggs scrambled with 1 slice ham, 1/4 cup cheese
1 English muffin
1 tsp. jam
water
Snack
1 medium banana
1 tsp. peanut butter
water
Lunch
3 oz. grilled steak
1/2 sweet potato
water
Snack
1 scoop protein powder blended with water and 1 cup berries
Dinner
3 oz. grilled chicken
1/2 cup green beans
1 cup mixed greens
1/4 cup dressing
Snack
2 tbsp. popcorn, air popped
water
3 eggs scrambled with 1 slice ham, 1/4 cup cheese
1 English muffin
1 tsp. jam
water
Snack
1 medium banana
1 tsp. peanut butter
water
Lunch
3 oz. grilled steak
1/2 sweet potato
water
Snack
1 scoop protein powder blended with water and 1 cup berries
Dinner
3 oz. grilled chicken
1/2 cup green beans
1 cup mixed greens
1/4 cup dressing
Snack
2 tbsp. popcorn, air popped
water
1592 calorie day
BREAKFAST
1 frozen hash brown patty
2 eggs, cooked the way you like
water
SNACK
1 apple
water
LUNCH
1 baked chicken breast
2 cups salad greens
1/4 cup dressing
1 slice wheat bread
water
SNACK
1 pear
water
DINNER
4-5 oz baked ham
1/2 cup mashed potatoes
1/8 cup gravy
1/2 cup green beans
water
SNACK
6oz. yogurt
water
1 frozen hash brown patty
2 eggs, cooked the way you like
water
SNACK
1 apple
water
LUNCH
1 baked chicken breast
2 cups salad greens
1/4 cup dressing
1 slice wheat bread
water
SNACK
1 pear
water
DINNER
4-5 oz baked ham
1/2 cup mashed potatoes
1/8 cup gravy
1/2 cup green beans
water
SNACK
6oz. yogurt
water
1272 calorie day
BREAKFAST:
1 cup Cheerios
1/2 cup almond milk
1 small banana
water
SNACK:
1/2 cup berries (any type)
water
LUNCH:
1 large wheat pita
4 slices lean lunch meat
mustard
any veggies you like
1 apple
water
SNACK:
6 oz,
water
DINNER:
2 chicken tacos: corn tortilla, lettuce, tomato, salsa
1/2 cup mixed fruit
water
1 cup Cheerios
1/2 cup almond milk
1 small banana
water
SNACK:
1/2 cup berries (any type)
water
LUNCH:
1 large wheat pita
4 slices lean lunch meat
mustard
any veggies you like
1 apple
water
SNACK:
6 oz,
water
DINNER:
2 chicken tacos: corn tortilla, lettuce, tomato, salsa
1/2 cup mixed fruit
water
1299 calorie day
BREAKFAST
1/2 cup oatmeal, measured dry
1 tsp. brown sugar
2 scrambled eggs
water
SNACK
1 pear
water
LUNCH
2 slices wheat toast
3oz. can tuna packed in water
1 Tbsp.mustard
1 apple
water
SNACK
6 oz. yogurt
water
DINNER
1/16 slices Lasagna
2 cups salad greens
2 Tbsp. dressing
water
SNACK
1 apple
water
1/2 cup oatmeal, measured dry
1 tsp. brown sugar
2 scrambled eggs
water
SNACK
1 pear
water
LUNCH
2 slices wheat toast
3oz. can tuna packed in water
1 Tbsp.mustard
1 apple
water
SNACK
6 oz. yogurt
water
DINNER
1/16 slices Lasagna
2 cups salad greens
2 Tbsp. dressing
water
SNACK
1 apple
water
1407 calorie day
BREAKFAST:
2 slices wheat toast, toasted
1 Tbsp. jam
2 eggs, cooked the way you like
water
SNACK:
1 apple
water
LUNCH:
2 slices wheat bread
4 slices lean turkey
1 Tbsp. mustard
veggies, all you like
water
SNACK:
1 apple
water
DINNER:
4 oz. chicken breast
1/2 cup rice
1 cup steamed veggies
water
SNACK:
1/2 cup berries
water
2 slices wheat toast, toasted
1 Tbsp. jam
2 eggs, cooked the way you like
water
SNACK:
1 apple
water
LUNCH:
2 slices wheat bread
4 slices lean turkey
1 Tbsp. mustard
veggies, all you like
water
SNACK:
1 apple
water
DINNER:
4 oz. chicken breast
1/2 cup rice
1 cup steamed veggies
water
SNACK:
1/2 cup berries
water
1301 calories day
BREAKFAST
1/2 cup oatmeal, measured dry
1 Tsp. brown sugar
water
SNACK
1 medium apple
LUNCH
Single serve frozen meal with less then 350 calories
2 cups tossed greens
2 Tbsp dressing
water
SNACK
8 baby carrots
water
DINNER
1 cup beef stew
2 cups tossed green
2 Tbsp.
1/2 cup oatmeal, measured dry
1 Tsp. brown sugar
water
SNACK
1 medium apple
LUNCH
Single serve frozen meal with less then 350 calories
2 cups tossed greens
2 Tbsp dressing
water
SNACK
8 baby carrots
water
DINNER
1 cup beef stew
2 cups tossed green
2 Tbsp.
1228 calorie day
BREAKFAST
1/2 cup oatmeal, measured dry
1 TBSP brown sugar
2 scrambled eggs
water
SNACK
1 cup grapes
water
LUNCH
2 slices whole wheat toast
3oz. can tuna
1 tsp. mayo
water
SNACK
6oz. fruit yogurt
water
DINNER
Chicken breast
2 cups tossed green veggies
2 Tbsp. dressing
water
SNACK
1/2 bag microwave popcorn
water
1/2 cup oatmeal, measured dry
1 TBSP brown sugar
2 scrambled eggs
water
SNACK
1 cup grapes
water
LUNCH
2 slices whole wheat toast
3oz. can tuna
1 tsp. mayo
water
SNACK
6oz. fruit yogurt
water
DINNER
Chicken breast
2 cups tossed green veggies
2 Tbsp. dressing
water
SNACK
1/2 bag microwave popcorn
water
Thanksgiving with the Saba's 2012
Main dish:
Honey basted turkey stuffed with sweet onions and lemon wedges.
Sides:
Baked sweet potatoes sprinkled with brown sugar
Steamed fresh green beans and a green salad with lemon
Dessert:
Baked apples sprinkled with brown sugar and honey, filled with raisins!
Honey basted turkey stuffed with sweet onions and lemon wedges.
Sides:
Baked sweet potatoes sprinkled with brown sugar
Steamed fresh green beans and a green salad with lemon
Dessert:
Baked apples sprinkled with brown sugar and honey, filled with raisins!
1435 calorie day
BREAKFAST:
1 slice wheat toast
1 tsp. jam
water
SNACK:
1 apple
water
LUNCH:
chicken breast
1oz. cheese
1 pear
2 cups tossed greens
2 Tbsp. dressing
water
SNACK:
1oz. pretzels
water
DINNER:
4 cups mixed greens
3/4cup diced turkey
1 hard-boiled egg
2 Tbsp. mozzarella cheese
1 cup chopped veggies
1/4 cup dressing
water
SNACK:
1/2 cup berries
water
1 slice wheat toast
1 tsp. jam
water
SNACK:
1 apple
water
LUNCH:
chicken breast
1oz. cheese
1 pear
2 cups tossed greens
2 Tbsp. dressing
water
SNACK:
1oz. pretzels
water
DINNER:
4 cups mixed greens
3/4cup diced turkey
1 hard-boiled egg
2 Tbsp. mozzarella cheese
1 cup chopped veggies
1/4 cup dressing
water
SNACK:
1/2 cup berries
water
YES YOU can eat pizza!!
I LOVE pizza, as do most people, but it is very fattening! Here are a few ways to be able to enjoy this wonderfully sinful food choice!
1. Order with no cheese. Don't knock it till you try it!
2. Order lite on the cheese, extra veggies!
3. Load up with chicken, and spicy turkey...not peperoni, ham and beef.
4. Always use red sauce.
5. Always order thin or crispy crust!
1. Order with no cheese. Don't knock it till you try it!
2. Order lite on the cheese, extra veggies!
3. Load up with chicken, and spicy turkey...not peperoni, ham and beef.
4. Always use red sauce.
5. Always order thin or crispy crust!
1464 calorie day
BREAKFAST:
1 cup Kashi cereal
1 cup low-fat milk
water
SNACK:
1 cup grapes
water
LUNCH:
1 grilled chicken breast
3-4 cups raw spinach
1/4 cup Oil and vinegar dressing
1 slice wheat toast
water
SNACK:
6 baby carrots
2 Tbsp. ranch dressing
water
DINNER:
6 oz. white fish, grilled
2 cups mixed salad greens
2 Tbsp. dressing
1 dinner roll
water
SNACK:
2 cups popcorn
water
1 cup Kashi cereal
1 cup low-fat milk
water
SNACK:
1 cup grapes
water
LUNCH:
1 grilled chicken breast
3-4 cups raw spinach
1/4 cup Oil and vinegar dressing
1 slice wheat toast
water
SNACK:
6 baby carrots
2 Tbsp. ranch dressing
water
DINNER:
6 oz. white fish, grilled
2 cups mixed salad greens
2 Tbsp. dressing
1 dinner roll
water
SNACK:
2 cups popcorn
water
1258 calorie day
BREAKFAST
1 cup oatmeal, measured cooked
2 tsp. brown sugar
2 scrambled eggs
water
SNACK
1 apple
water
LUNCH
Lean Cuisine or Healthy Choice entree, <425 calories
water
SNACK
1 pear
water
DINNER
Chicken breast
1 whole wheat roll
1 cup raw vegetables
2 Tbsp. dressing
water
SNACK
6 oz. fruit yogurt
water
1 cup oatmeal, measured cooked
2 tsp. brown sugar
2 scrambled eggs
water
SNACK
1 apple
water
LUNCH
Lean Cuisine or Healthy Choice entree, <425 calories
water
SNACK
1 pear
water
DINNER
Chicken breast
1 whole wheat roll
1 cup raw vegetables
2 Tbsp. dressing
water
SNACK
6 oz. fruit yogurt
water
On the go snacks..
There comes a time in everyone's life that we will be caught unprepared! Here are some ideas of easy snacks perfect for on the go, school, work and any time you need a pick me up fast!
1. Any Dole individual fruit serving cups
2. Quaker soft baked bars
3. Nature Valley granola bars
4. Sliced raw veggies in a baggie
5. 6oz. fruit yogurt
6. 100 calories individual packs
7. Trail mix with dried fruit
8. Sunny Shores mini packs on the go
1. Any Dole individual fruit serving cups
2. Quaker soft baked bars
3. Nature Valley granola bars
4. Sliced raw veggies in a baggie
5. 6oz. fruit yogurt
6. 100 calories individual packs
7. Trail mix with dried fruit
8. Sunny Shores mini packs on the go
Protein supplements
To live a healthy life and lose weight, it is very important to keep protein intake up. We need at minimum, three servings of lean protein per day.
Having a fourth serving in supplement form is better!
Zen has found Body Fortress protein powder to work wonderfully and taste great! You can easily add it to one of our smoothie or protein shake recipes!
Protein bars that actually hit the spot and were balanced are:
1. Balance bars
2. Smart protein bars
3. Atkins carb bars
Try to eat six times a day and limit processed foods as much as possible. Whole foods are best, but only in a perfect world! When in need of a supplement meal, these are the best choices we have found so far!
Having a fourth serving in supplement form is better!
Zen has found Body Fortress protein powder to work wonderfully and taste great! You can easily add it to one of our smoothie or protein shake recipes!
Protein bars that actually hit the spot and were balanced are:
1. Balance bars
2. Smart protein bars
3. Atkins carb bars
Try to eat six times a day and limit processed foods as much as possible. Whole foods are best, but only in a perfect world! When in need of a supplement meal, these are the best choices we have found so far!
Best snacks at your desk....or just relaxing!
1. Tostitos multigrain scoops. Serving size 12 chips
2. Cape cod waffle cut sea salt potato chips. Serving size 17 chips
3. Annies Organic honey wheat pretzel. Serving size 1oz.
4. Marzetti Otria cucumber dill feta Greek yogurt veggie dip. Serving size 2 Tbsp.
2. Cape cod waffle cut sea salt potato chips. Serving size 17 chips
3. Annies Organic honey wheat pretzel. Serving size 1oz.
4. Marzetti Otria cucumber dill feta Greek yogurt veggie dip. Serving size 2 Tbsp.
1433 calorie day
BREAKFAST
2 slices wheat toast
2 Tbsp. jam
1 apple
water
SNACK
6 oz. yogurt
water
LUNCH
1 large pita
4 slices chicken
1oz. cheese
1/2 Tbsp. mustard
tomato, cucumber, lettuce
2 Tbsp. dressing
water
SNACK
10 pretzels
water
DINNER
4oz. turkey
1 small baked potato
1 1/2 Tbsp. sour cream
1/2 cup steamed veggies
water
SNACK
1/2 cucumber, sliced
2 Tbsp. dressing
water
2 slices wheat toast
2 Tbsp. jam
1 apple
water
SNACK
6 oz. yogurt
water
LUNCH
1 large pita
4 slices chicken
1oz. cheese
1/2 Tbsp. mustard
tomato, cucumber, lettuce
2 Tbsp. dressing
water
SNACK
10 pretzels
water
DINNER
4oz. turkey
1 small baked potato
1 1/2 Tbsp. sour cream
1/2 cup steamed veggies
water
SNACK
1/2 cucumber, sliced
2 Tbsp. dressing
water
1452 calorie day
BREAKFAST
1 cup Cheerios
1/2 cup milk
water
SNACK
1 cup berries
water
LUNCH
2 slices whole wheat bread
1 Tbsp. mustard
tomato, lettuce, any other sandwich veggies you enjoy
1 apple
water
SNACK
1/4 cup non-salted nuts
water
DINNER
2 1/2 cups chicken stir fry
1/2 cup brown rice, measured cooked
water
SNACK
10 baby carrots
1 Tbsp. dressing
water
1 cup Cheerios
1/2 cup milk
water
SNACK
1 cup berries
water
LUNCH
2 slices whole wheat bread
1 Tbsp. mustard
tomato, lettuce, any other sandwich veggies you enjoy
1 apple
water
SNACK
1/4 cup non-salted nuts
water
DINNER
2 1/2 cups chicken stir fry
1/2 cup brown rice, measured cooked
water
SNACK
10 baby carrots
1 Tbsp. dressing
water
Skinny beer???
Beer could be good for you!!! Italian researchers found that a daily serving of the brew can lower your risk of cardiovascular disease, increased bone density, and better cognitive functions!
Here's the skinny on choosing a beer that is not going to interfere with your waist line!
LIGHT: These brands typically have between 50-100 calories.
STOUT: These are hearty beers like Guinness. These beers tend to be more filling so you end up drinking less.
ALE: They tend to be malty and a bit bitter. Ales contain higher amounts of silicon, which help reduce bone loss. The downside is, they also contain more calories....
WHEAT: This fruity beer contains very high amounts of carbs!!
Here's the skinny on choosing a beer that is not going to interfere with your waist line!
LIGHT: These brands typically have between 50-100 calories.
STOUT: These are hearty beers like Guinness. These beers tend to be more filling so you end up drinking less.
ALE: They tend to be malty and a bit bitter. Ales contain higher amounts of silicon, which help reduce bone loss. The downside is, they also contain more calories....
WHEAT: This fruity beer contains very high amounts of carbs!!
1491 calorie day
BREAKFAST
1/2 cup oatmeal, measured cooked
1 tsp. brown sugar
2 scrambled eggs
water
SNACK
6oz. yogurt
water
LUNCH
5 slices turkey
2 slices wheat bread
lettuce, tomato, sprouts
1 tbsp. mustard
10 baby carrots
water
SNACK
1 apple
water
DINNER
1 chicken breast
2 cups spinach
2 tbsp. dressing
1 slice wheat toast
water
SNACK
1/4 up raw nuts
water
1/2 cup oatmeal, measured cooked
1 tsp. brown sugar
2 scrambled eggs
water
SNACK
6oz. yogurt
water
LUNCH
5 slices turkey
2 slices wheat bread
lettuce, tomato, sprouts
1 tbsp. mustard
10 baby carrots
water
SNACK
1 apple
water
DINNER
1 chicken breast
2 cups spinach
2 tbsp. dressing
1 slice wheat toast
water
SNACK
1/4 up raw nuts
water
Herb shopping
Fresh is best, but sometimes we need to supplement our nutrients.
Choose products that use standardized herbal extracts and indicate the percentage.
Buy products from companies with a good reputation. They may cost a few dollars more, but save you money later!
Great herbal supplements are available at Zen and you may order them on line, just visit or "supplement" page!
Choose products that use standardized herbal extracts and indicate the percentage.
Buy products from companies with a good reputation. They may cost a few dollars more, but save you money later!
Great herbal supplements are available at Zen and you may order them on line, just visit or "supplement" page!
1446 calorie day
BREAKFAST
2 slices wheat toast
2 Tsp. jam
2 eggs
water
SNACK
1/4 cup raw nuts
water
LUNCH
1 grilled or baked chicken breast
4 cups toss salad greens
1/4 cup salad dressing
1 slice wheat bread
1 tsp. jam
water
SNACK
1 apple
water
DINNER
6oz. steamed white fish
1 small red potato
1/4 cup fresh salsa
1/2 cup steamed broccoli
water
SNACK
1 cup cantaloupe melon
water
2 slices wheat toast
2 Tsp. jam
2 eggs
water
SNACK
1/4 cup raw nuts
water
LUNCH
1 grilled or baked chicken breast
4 cups toss salad greens
1/4 cup salad dressing
1 slice wheat bread
1 tsp. jam
water
SNACK
1 apple
water
DINNER
6oz. steamed white fish
1 small red potato
1/4 cup fresh salsa
1/2 cup steamed broccoli
water
SNACK
1 cup cantaloupe melon
water
Award winning nutrition...
Diets are confusing and not too realistic to LIVE by. Here are some tips that won't rock your boat and help make transitioning to a healthy life style EASY!!
1. It IS important to weigh and measure your food. Studies have found that people who eat healthy choices are still consuming too many calories. This will make you pack on the pounds..even the GOOD stuff turns bad!
It may sound like a lot of trouble in you head right now, but once you get it down, it's honestly no extra time at all!
2. Allow your self a cheat MEAL once or twice per week..NOT a cheat DAY!
3. Take quality supplements. This is very important because we can not consume all the nutrients that our body needs to be healthy.
4. Eat a variety of proteins. This will make you look forward to eating. Include lean red meats, chicken, turkey, eggs and fish!
5. Include ALL food groups combined together at each meal. Example: eat a protein and carbohydrate for breakfast. A protein, carbohydrate and veggie for lunch. For dinner, a protein and veggie.
6. Do not skip meals. This sets you up for over eating and making poor food choices.
If you are having a problem eating, drink meal replacement drinks that are appropriate for your health goal.
7. Do not add salts or fats to your food. People who eat a balanced diet get enough from the foods they eat.
8. Drink A LOT of water. If you think you already are, drink more.
1. It IS important to weigh and measure your food. Studies have found that people who eat healthy choices are still consuming too many calories. This will make you pack on the pounds..even the GOOD stuff turns bad!
It may sound like a lot of trouble in you head right now, but once you get it down, it's honestly no extra time at all!
2. Allow your self a cheat MEAL once or twice per week..NOT a cheat DAY!
3. Take quality supplements. This is very important because we can not consume all the nutrients that our body needs to be healthy.
4. Eat a variety of proteins. This will make you look forward to eating. Include lean red meats, chicken, turkey, eggs and fish!
5. Include ALL food groups combined together at each meal. Example: eat a protein and carbohydrate for breakfast. A protein, carbohydrate and veggie for lunch. For dinner, a protein and veggie.
6. Do not skip meals. This sets you up for over eating and making poor food choices.
If you are having a problem eating, drink meal replacement drinks that are appropriate for your health goal.
7. Do not add salts or fats to your food. People who eat a balanced diet get enough from the foods they eat.
8. Drink A LOT of water. If you think you already are, drink more.
SIZE does matter!!
Researchers at Cornell University have found those who ate from smaller plates lost weight faster and with OUT dieting! WOW!!
Further more, the research showed after asking the question "When do you know when to stop eating?" Overweight Americans answered "When my plate is clean." and thinner people "When I am full."
Try eating food from salad plates and small dessert bowls. In addition, order small sizes of food and drinks when out! Set your self up for success and save money! WOOHOO!! A win win!
Further more, the research showed after asking the question "When do you know when to stop eating?" Overweight Americans answered "When my plate is clean." and thinner people "When I am full."
Try eating food from salad plates and small dessert bowls. In addition, order small sizes of food and drinks when out! Set your self up for success and save money! WOOHOO!! A win win!
Drink Green Tea to loose body fat!!
Wow! Research shows that drinking one serving of green tea enriched with catechins per day decreases the amount of body fat! This is awesome news!
Drop the carbonated drinks and high sugar juices and down some green tea, great iced or hot!
Watch you waist size drop and your health raise!!
Drop the carbonated drinks and high sugar juices and down some green tea, great iced or hot!
Watch you waist size drop and your health raise!!
1412 calorie day
BREAKFAST:
1/2 cup oatmeal , measured dry
2 tsp. brown sugar
2 eggs, cooked the way you like
Water
SNACK:
1oz. mixed nuts
Water
LUNCH:
1 medium wheat pita
6 slices turkey
1 Tbsp. mustard
Vegetables
1 peach
Water
SNACK:
1 plum
Water
DINNER:
Chicken breast
1 wheat bun
1 Tbsp. honey mustard
2 cups tossed greens
2 Tbsp. dressing
1/2 cup baked beans
Water
SNACK:
3 cups air popped pop corn, measured popped
Water
1/2 cup oatmeal , measured dry
2 tsp. brown sugar
2 eggs, cooked the way you like
Water
SNACK:
1oz. mixed nuts
Water
LUNCH:
1 medium wheat pita
6 slices turkey
1 Tbsp. mustard
Vegetables
1 peach
Water
SNACK:
1 plum
Water
DINNER:
Chicken breast
1 wheat bun
1 Tbsp. honey mustard
2 cups tossed greens
2 Tbsp. dressing
1/2 cup baked beans
Water
SNACK:
3 cups air popped pop corn, measured popped
Water
1650 calorie day
BREAKFAST
1 peach
2 eggs cooked the way you like
1 slice whole wheat toast
1 TBS jam
water
SNACK
1 pear
water
LUNCH
2 slices whole wheat toast
1/2 can tuna packed in water
1 TBS mustard
1 oz. baked chips
1 plum
water
SNACK
1/2 cucumber sliced
2 TBS dressing
water
DINNER
2 cups pasta with red sauce
12 shrimp
2 cups tossed greens
2 TBS dressing
1 wheat dinner roll
water
SNACK
6 oz. yogurt
water
1 peach
2 eggs cooked the way you like
1 slice whole wheat toast
1 TBS jam
water
SNACK
1 pear
water
LUNCH
2 slices whole wheat toast
1/2 can tuna packed in water
1 TBS mustard
1 oz. baked chips
1 plum
water
SNACK
1/2 cucumber sliced
2 TBS dressing
water
DINNER
2 cups pasta with red sauce
12 shrimp
2 cups tossed greens
2 TBS dressing
1 wheat dinner roll
water
SNACK
6 oz. yogurt
water
Get EXCITED!! Eat!
Words to live by...
A) When you start to clean up your eating, it's important to stay focused, strict, and patient. Results do NOT happen over night, or in a week. Think it through, it took you a LONG time to get in the position you are now, so it will take a bit to get you out.
B) Eat quality food choices. Do NOT cut carbohydrates and eat protein at least three servings per day.
C) Eat 5-6 small meals per day.The time between meals should be 2-3 hours.
A) When you start to clean up your eating, it's important to stay focused, strict, and patient. Results do NOT happen over night, or in a week. Think it through, it took you a LONG time to get in the position you are now, so it will take a bit to get you out.
B) Eat quality food choices. Do NOT cut carbohydrates and eat protein at least three servings per day.
C) Eat 5-6 small meals per day.The time between meals should be 2-3 hours.
1489 calorie day
BREAKFAST:
2 slices of wheat toast
1 Tbsp. jam
2 eggs, prepared the way you like
water
SNACK:
1 pear
water
LUNCH:
1 wheat mini-thin beagle
4 slices of turkey
1 tsp. mustard
tomato, lettuce leaf, and any other veggies
1 apple
water
SNACK:
6 oz. yogurt
water
DINNER:
Taco salad:
10 corn tortilla chips
3 oz. extra lean ground turkey
1/4 cup black or pinto beans
2 Tbsp. cheddar cheese
2/8 slices avocado
2 cups salad greens
1/4 cup salsa
water
SNACK:
1/4 cup raw nuts
water
2 slices of wheat toast
1 Tbsp. jam
2 eggs, prepared the way you like
water
SNACK:
1 pear
water
LUNCH:
1 wheat mini-thin beagle
4 slices of turkey
1 tsp. mustard
tomato, lettuce leaf, and any other veggies
1 apple
water
SNACK:
6 oz. yogurt
water
DINNER:
Taco salad:
10 corn tortilla chips
3 oz. extra lean ground turkey
1/4 cup black or pinto beans
2 Tbsp. cheddar cheese
2/8 slices avocado
2 cups salad greens
1/4 cup salsa
water
SNACK:
1/4 cup raw nuts
water
1538 calorie day
BREAKFAST
1 1/2 cups Cheerios
1/2 cup milk
1/2 banana
water
SNACK
1 apple
water
LUNCH
Lean Cuisine entree 450 calorie meal
2 cups greens
2 Tbsp. dressing
water
SNACK
1/4 cup non-salted nuts
water
DINNER
4oz. pork
6 steamed asparagus spears
1 slice wheat toast
water
SNACK
10 pretzels
water
1 1/2 cups Cheerios
1/2 cup milk
1/2 banana
water
SNACK
1 apple
water
LUNCH
Lean Cuisine entree 450 calorie meal
2 cups greens
2 Tbsp. dressing
water
SNACK
1/4 cup non-salted nuts
water
DINNER
4oz. pork
6 steamed asparagus spears
1 slice wheat toast
water
SNACK
10 pretzels
water
1378 calorie day
BREAKFAST
1/2 cup oatmeal measured dry
2 tsp. brown sugar
2 scrambled eggs
water
SNACK
1 cup grapes
water
LUNCH
2 slices wheat bread
3 oz. can tuna, packed in water
1 tsp. mustard
10 baby carrots
water
SNACK
1 banana
water
DINNER
1 grilled chicken breast
1 cup stir fry vegetables
1/2 cup brown rice, measured cooked
water
SNACK
1/2 cup sliced cucumber
2 Tbsp. low-fat dressing
water
1/2 cup oatmeal measured dry
2 tsp. brown sugar
2 scrambled eggs
water
SNACK
1 cup grapes
water
LUNCH
2 slices wheat bread
3 oz. can tuna, packed in water
1 tsp. mustard
10 baby carrots
water
SNACK
1 banana
water
DINNER
1 grilled chicken breast
1 cup stir fry vegetables
1/2 cup brown rice, measured cooked
water
SNACK
1/2 cup sliced cucumber
2 Tbsp. low-fat dressing
water
1592 calorie day
BREAKFAST
2 slices wheat toast
1 Tbsp. jam
2 eggs
SNACK
10 pretzels
water
LUNCH
Grilled chicken breast
1 slice wheat toast
1 orange
2 cups tossed greens
2 Tbs. low-fat dressing
water
SNACK
1 pear
water
DINNER
4 oz. grilled chicken
1/2 cup grilled vegetables
1 whole wheat dinner roll
water
SNACK
1/2 cup frozen yogurt
1/2 cup berries
water
2 slices wheat toast
1 Tbsp. jam
2 eggs
SNACK
10 pretzels
water
LUNCH
Grilled chicken breast
1 slice wheat toast
1 orange
2 cups tossed greens
2 Tbs. low-fat dressing
water
SNACK
1 pear
water
DINNER
4 oz. grilled chicken
1/2 cup grilled vegetables
1 whole wheat dinner roll
water
SNACK
1/2 cup frozen yogurt
1/2 cup berries
water
1296 calorie day
BREAKFAST
1 cup Cheerios cereal
1/2 cup low-fat milk
1 peach
water
SNACK
1 apple
water
LUNCH
1 grilled chicken breast
2 cups tossed greens
2 TBSP. dressing
1 slice wheat bread
2tsp jam
water
SNACK
1 nectarine
water
DINNER
1 grilled chicken breast
1/2 sweet potato, baked
1 tsp. butter
2 cups tossed greens
2 TBSP> dressing
water
SNACK
1/4 cup popcorn kernels, measured dry, air-popped
water
1 cup Cheerios cereal
1/2 cup low-fat milk
1 peach
water
SNACK
1 apple
water
LUNCH
1 grilled chicken breast
2 cups tossed greens
2 TBSP. dressing
1 slice wheat bread
2tsp jam
water
SNACK
1 nectarine
water
DINNER
1 grilled chicken breast
1/2 sweet potato, baked
1 tsp. butter
2 cups tossed greens
2 TBSP> dressing
water
SNACK
1/4 cup popcorn kernels, measured dry, air-popped
water
Seasons Change...TIPS!
With each season we all have different comforts. Follow these ideas to keep the pounds falling with the leaves!
FALL:
Stock up on squash and pumpkin.
Avoid pre-purchase of holiday sweets...they will never make it to the table or the Halloween Trick-or-Treat bowl!
WINTER:
Stock up on citrus fruits.
Avoid:
Sugary hot drinks and limit the holiday cakes and cookies.
SPRING and SUMMER:
Stock up on fresh fruits.
Avoid:
Too many servings of red meat. It is great for a body but higher in calories then fish and poultry. Limit red meat servings to 2-3 times per week...but still fire up that BBQ! Throw on lean meat and fish, as well and BBQ fruits and veggies!!
FALL:
Stock up on squash and pumpkin.
Avoid pre-purchase of holiday sweets...they will never make it to the table or the Halloween Trick-or-Treat bowl!
WINTER:
Stock up on citrus fruits.
Avoid:
Sugary hot drinks and limit the holiday cakes and cookies.
SPRING and SUMMER:
Stock up on fresh fruits.
Avoid:
Too many servings of red meat. It is great for a body but higher in calories then fish and poultry. Limit red meat servings to 2-3 times per week...but still fire up that BBQ! Throw on lean meat and fish, as well and BBQ fruits and veggies!!
1503 calorie day diet menu
BREAKFAST
1 cup oatmeal, measured cooked
2 Tsp. brown sugar
2 scrambled eggs
water
SNACK
1 apple
water
LUNCH
Lean Cuisine or Healthy Choice frozen entree of your choice
1 cup grapes
water
SNACK
15 baby carrots
2 Tbsp. dressing
water
DINNER
6 oz. baked fish
1/2 cup red potatoes
2 cups greens with raw vegetables
3 Tbsp. dressing
1 whole wheat roll
water
SNACK
1/4 cup mixed nuts
water
1 cup oatmeal, measured cooked
2 Tsp. brown sugar
2 scrambled eggs
water
SNACK
1 apple
water
LUNCH
Lean Cuisine or Healthy Choice frozen entree of your choice
1 cup grapes
water
SNACK
15 baby carrots
2 Tbsp. dressing
water
DINNER
6 oz. baked fish
1/2 cup red potatoes
2 cups greens with raw vegetables
3 Tbsp. dressing
1 whole wheat roll
water
SNACK
1/4 cup mixed nuts
water
1354 calorie day diet menu
BREAKFAST
2 slices wheat bread, toasted
1 Tbsp. jam
4 large egg whites
water
SNACK
1/4 cup mixed nuts
water
LUNCH
1 6-1/2 inch pita
4 slices chicken breast
1Tbsp. mustard
tomato, lettuce, or any other raw vegetables
water
SNACK
1 medium orange
water
DINNER
2 soft tortillas filled with:
1 cup pinto beans
1 oz. shredded mozzarella cheese
lettuce and tomatoes, chopped
1/4 cup salsa
water
SNACK
1 apple
water
2 slices wheat bread, toasted
1 Tbsp. jam
4 large egg whites
water
SNACK
1/4 cup mixed nuts
water
LUNCH
1 6-1/2 inch pita
4 slices chicken breast
1Tbsp. mustard
tomato, lettuce, or any other raw vegetables
water
SNACK
1 medium orange
water
DINNER
2 soft tortillas filled with:
1 cup pinto beans
1 oz. shredded mozzarella cheese
lettuce and tomatoes, chopped
1/4 cup salsa
water
SNACK
1 apple
water
1399 calorie day diet menu
BREAKFAST
1 cup Kashi cereal
1 cup low-fat milk
1 cup berries
1 slice whole-wheat toast
water
SNACK
1/2 cup grapes
water
LUNCH
2 slices of whole wheat bread
5 slices lean deli meat
1 Tbsp. mustard
lettuce, tomato
1 apple
water
SNACK
1 banana
water
DINNER
1 cup diced chicken breast
1/2 cup rice
1/2 cup steamed vegetables
water
SNACK
10-15 baby carrots
water
1 cup Kashi cereal
1 cup low-fat milk
1 cup berries
1 slice whole-wheat toast
water
SNACK
1/2 cup grapes
water
LUNCH
2 slices of whole wheat bread
5 slices lean deli meat
1 Tbsp. mustard
lettuce, tomato
1 apple
water
SNACK
1 banana
water
DINNER
1 cup diced chicken breast
1/2 cup rice
1/2 cup steamed vegetables
water
SNACK
10-15 baby carrots
water
1455 calorie day diet menu
BREAKFAST
1/2 oatmeal, measured dry
1 Tbs. brown sugar
2 scrambled eggs
water
SNACK
6 oz. light yogurt
water
LUNCH
peanut butter and jelly sandwich on 2 slices of whole wheat bread
1 medium banana
10-15 baby carrots
water
SNACK
1/2 cup grapes
water
DINNER
2 soft tacos served in corn tortillas
4oz. extra-lean beef or turkey
1/4 cup cheese
1/4 cup salsa
1/3 cup pinto beans
water
SNACK
1 apple
water
1/2 oatmeal, measured dry
1 Tbs. brown sugar
2 scrambled eggs
water
SNACK
6 oz. light yogurt
water
LUNCH
peanut butter and jelly sandwich on 2 slices of whole wheat bread
1 medium banana
10-15 baby carrots
water
SNACK
1/2 cup grapes
water
DINNER
2 soft tacos served in corn tortillas
4oz. extra-lean beef or turkey
1/4 cup cheese
1/4 cup salsa
1/3 cup pinto beans
water
SNACK
1 apple
water
1772 calorie day diet menu
BREAKFAST
2 slices of whole wheat bread, toasted
2 tsp. any berry jam
2 medium eggs
water
SNACK
6 oz. vanilla or plain yogurt
water
LUNCH
1 grilled or baked boneless, skinless chicken breast
4 cups tossed greens and raw vegetables
1/4 cup low-fat dressing
1 slice whole wheat bread
1 pat real butter
water
SNACK
1 medium apple
water
DINNER
1 1/2 cups pasta with tomato based sauce
2 cups greens and raw vegetables
2 Tbsp. low-fat dressing
water
SNACK
1/2 cup sorbet
water
2 slices of whole wheat bread, toasted
2 tsp. any berry jam
2 medium eggs
water
SNACK
6 oz. vanilla or plain yogurt
water
LUNCH
1 grilled or baked boneless, skinless chicken breast
4 cups tossed greens and raw vegetables
1/4 cup low-fat dressing
1 slice whole wheat bread
1 pat real butter
water
SNACK
1 medium apple
water
DINNER
1 1/2 cups pasta with tomato based sauce
2 cups greens and raw vegetables
2 Tbsp. low-fat dressing
water
SNACK
1/2 cup sorbet
water
1638 calories day diet menu
BREAKFAST
1 cup Kashi cereal
1 cup low-fat milk
1 slice whole wheat toast
1 Tbsp. natural peanut butter
water
SNACK
1 pear
water
LUNCH
1 6 1/2 inch wheat pita
4 slices lean turkey deli meat
1 Tbsp. mustard
tomato, cucumber, lettuce, sprouts
water
SNACK
1 cup grapes
water
DINNER
1 chicken breast, grilled
2 cups tossed greens with vegetables
2 Tbsp. low-fat dressing
water
SNACK
3 cups air popped popcorn
1 apple
water
1 cup Kashi cereal
1 cup low-fat milk
1 slice whole wheat toast
1 Tbsp. natural peanut butter
water
SNACK
1 pear
water
LUNCH
1 6 1/2 inch wheat pita
4 slices lean turkey deli meat
1 Tbsp. mustard
tomato, cucumber, lettuce, sprouts
water
SNACK
1 cup grapes
water
DINNER
1 chicken breast, grilled
2 cups tossed greens with vegetables
2 Tbsp. low-fat dressing
water
SNACK
3 cups air popped popcorn
1 apple
water
1571 calorie day diet menu
BREAKFAST:
1/2 cup oatmeal, measured dry
1 tsp. brown sugar
2 scrambled eggs
water
SNACK
1 nectarine
water
LUNCH
2 slices wheat bread
3 oz. can tuna, packed in water
1 tbsp. mustard
15 baby carrots
2 tbsp. low-fat dressing
1 apple
water
SNACK
1/2 cup grapes
water
DINNER
chicken breast sliced over spinach salad
2 tbsp. low fat dressing
1 wheat roll
water
SNACK
1 apple
water
1/2 cup oatmeal, measured dry
1 tsp. brown sugar
2 scrambled eggs
water
SNACK
1 nectarine
water
LUNCH
2 slices wheat bread
3 oz. can tuna, packed in water
1 tbsp. mustard
15 baby carrots
2 tbsp. low-fat dressing
1 apple
water
SNACK
1/2 cup grapes
water
DINNER
chicken breast sliced over spinach salad
2 tbsp. low fat dressing
1 wheat roll
water
SNACK
1 apple
water
Chinese swaps....
We ALL LOVE it! Now let's eat it...guilt free!!
Swap STEAMED PORK DUMPLINGS for WONTON SOUP. You will cut over 100 calories from your meal..
Swap SZECHUAN SHRIMP for SHRIMP WITH LOBSTER SAUCE, there's another 450 calories cut!! OMG!!!!
Swap CHICKEN WITH BLACK BEAN SAUCE for CHICKEN WITH SNOW PEAS..dropping another 260 calories!!
Swap ORANGE BEEF for BEEF BROCCOLI...450 per serving!
Your perfect Chinese menu:
Wonton soup Shrimp with lobster sauce
Chicken with snow peas 1/2 serving of white rice
About 500 calories. about 650 calories
Swap STEAMED PORK DUMPLINGS for WONTON SOUP. You will cut over 100 calories from your meal..
Swap SZECHUAN SHRIMP for SHRIMP WITH LOBSTER SAUCE, there's another 450 calories cut!! OMG!!!!
Swap CHICKEN WITH BLACK BEAN SAUCE for CHICKEN WITH SNOW PEAS..dropping another 260 calories!!
Swap ORANGE BEEF for BEEF BROCCOLI...450 per serving!
Your perfect Chinese menu:
Wonton soup Shrimp with lobster sauce
Chicken with snow peas 1/2 serving of white rice
About 500 calories. about 650 calories
Best frozen food..
It happens to us all, we don't prepare or just don't FEEL like cooking a meal. Here are a few of the best frozen meals to keep in your freezer for when an oops day!
1. Stuffer's signature classic Lasagna with meat sauce.
2. Any P.F Changs brown rice with chicken or broccoli and beef
3. Kashi chicken pasta Pomodor
4. Organic Bistro wild salmon with cranberry pilaf
1. Stuffer's signature classic Lasagna with meat sauce.
2. Any P.F Changs brown rice with chicken or broccoli and beef
3. Kashi chicken pasta Pomodor
4. Organic Bistro wild salmon with cranberry pilaf
1449 calorie day diet menu
BREAKFAST
2 slices toasted whole-wheat toast
1 Tbsp. Jam
1 cup sliced fresh fruit
water
SNACK
6 oz. light yogurt
water
LUNCH
2 slices whole-wheat bread
4 slices lean chicken
1 Tbsp. mustard
lettuce
tomato
1 Tbsp. low-fat dressing
1/2 cup raw broccoli
water
SNACK
1 apple
water
DINNER
1/2 cup Sloppy Joe made with ground turkey on a whole wheat bun
1 cup raw vegetables
3 Tbsp. low fat dressing
1/2 cup fresh fruit
water
SNACK
1/2 cup berries
water
2 slices toasted whole-wheat toast
1 Tbsp. Jam
1 cup sliced fresh fruit
water
SNACK
6 oz. light yogurt
water
LUNCH
2 slices whole-wheat bread
4 slices lean chicken
1 Tbsp. mustard
lettuce
tomato
1 Tbsp. low-fat dressing
1/2 cup raw broccoli
water
SNACK
1 apple
water
DINNER
1/2 cup Sloppy Joe made with ground turkey on a whole wheat bun
1 cup raw vegetables
3 Tbsp. low fat dressing
1/2 cup fresh fruit
water
SNACK
1/2 cup berries
water
1672 calorie day diet menu
BREAKFAST
1 cup Kashi cereal
1 cup low-fat milk
1 medium banana
water
SNACK
1 medium apple
6 pretzel knots
water
LUNCH
Healthy Choice frozen entree 350 calories or less
2 cups salad greens
2 tbs. low fat dressing
water
SNACK
13 baby carrots
2 tbsp. low fat dressing
water
DINNER
5 oz. baked Salmon with lemon
1/2 cup steamed vegetables
1 whole wheat dinner roll
water
SNACK
1 cup sliced fresh berries
1/4 cup non-salted nuts
water
1 cup Kashi cereal
1 cup low-fat milk
1 medium banana
water
SNACK
1 medium apple
6 pretzel knots
water
LUNCH
Healthy Choice frozen entree 350 calories or less
2 cups salad greens
2 tbs. low fat dressing
water
SNACK
13 baby carrots
2 tbsp. low fat dressing
water
DINNER
5 oz. baked Salmon with lemon
1/2 cup steamed vegetables
1 whole wheat dinner roll
water
SNACK
1 cup sliced fresh berries
1/4 cup non-salted nuts
water
1300 calorie day diet menu
BREAKFAST
1/2 cup oatmeal, measured dry
2 tsp. brown sugar
2 scrambled eggs
water
SNACK
1 oz. pretzels
water
LUNCH
2 slices whole-wheat toast
1/2 can tuna
1 tbsp. mustard
10-15 baby carrots
water
SNACK
1 apple
water
DINNER
4 oz. marinated turkey
1/2 cup wild rice
1/2 cup green beans
1m cup fresh fruit
water
SNACK
3 cups 94% fat free popcorn
water
1/2 cup oatmeal, measured dry
2 tsp. brown sugar
2 scrambled eggs
water
SNACK
1 oz. pretzels
water
LUNCH
2 slices whole-wheat toast
1/2 can tuna
1 tbsp. mustard
10-15 baby carrots
water
SNACK
1 apple
water
DINNER
4 oz. marinated turkey
1/2 cup wild rice
1/2 cup green beans
1m cup fresh fruit
water
SNACK
3 cups 94% fat free popcorn
water
1473 calorie day diet menu
BREAKFAST
2 slices whole-wheat toast, toasted
2 tsp. butter
2 tsp. jam
water
SNACK
1 nectarine
water
LUNCH
1 1/2 cup broth-based soup
1 slice whole-wheat toast
1 orange
2 cups tossed greens with vegetables
2 tbsp. low-fat dressing
water
SNACK
10-15 baby carrots
2 tbsp. ranch dip
water
DINNER
broiled or grilled lemon chicken
1 1/2 cups roasted vegetables
1/2 cup fresh fruit
water
SNACK
1 cup berries
water
2 slices whole-wheat toast, toasted
2 tsp. butter
2 tsp. jam
water
SNACK
1 nectarine
water
LUNCH
1 1/2 cup broth-based soup
1 slice whole-wheat toast
1 orange
2 cups tossed greens with vegetables
2 tbsp. low-fat dressing
water
SNACK
10-15 baby carrots
2 tbsp. ranch dip
water
DINNER
broiled or grilled lemon chicken
1 1/2 cups roasted vegetables
1/2 cup fresh fruit
water
SNACK
1 cup berries
water
"I just can't lose weight!"
So you keep "trying" and "trying" and nothing seems to work...
Your problem is your diet. It comes down to this, it does not matter what type of training you do, or how hard you do it, if you're eating too many calories, the wrong foods, you will never lose weight.
I realize there are tons of "diets" out there and be aware that anything works for a minute. It's important to make LIFE changes and then STICK with it for more then a week or month. Sometimes it takes MONTHS even YEARS to reach your ultimate health goals.
CHANGE YOUR LIFE, CHANGE YOUR BODY.
* DRINK MORE WATER. If you say you drink enough, you are not. Begin by drinking at least 8oz. per meal, then increase your intake daily.
* CHEAT ONLY ONCE PER WEEK. You should try to be as strict as possible with your new eating habits. If you are eating too many cheat meals during the week, you will not lose weight.
* EAT PROTEIN WITH EVERY MEAL. Protein supports lean tissue and helps repair the body. It also increases the metabolism.
Your problem is your diet. It comes down to this, it does not matter what type of training you do, or how hard you do it, if you're eating too many calories, the wrong foods, you will never lose weight.
I realize there are tons of "diets" out there and be aware that anything works for a minute. It's important to make LIFE changes and then STICK with it for more then a week or month. Sometimes it takes MONTHS even YEARS to reach your ultimate health goals.
CHANGE YOUR LIFE, CHANGE YOUR BODY.
* DRINK MORE WATER. If you say you drink enough, you are not. Begin by drinking at least 8oz. per meal, then increase your intake daily.
* CHEAT ONLY ONCE PER WEEK. You should try to be as strict as possible with your new eating habits. If you are eating too many cheat meals during the week, you will not lose weight.
* EAT PROTEIN WITH EVERY MEAL. Protein supports lean tissue and helps repair the body. It also increases the metabolism.
1578 calorie day diet menu
BREAKFAST
1 cup Kashi cereal
1 cup low-fat milk
1 slice whole wheat toast
2 tsp. jam
water
SNACK
1 cup sugar snap peas
water
LUNCH
1 grilled or baked chicken breast
4 cups tossed greens with veggies
1/4cup low-fat dressing
1 slice whole wheat bread
2 tsp. jam
water
SNACK
1 cup grapes
water
DINNER
6 oz. fish
4 cups steamed baby red potatoes
1 cup steamed broccoli
1 whole wheat dinner roll
water
SNACK
3 cups 94% fat-free mircowave popcorn (measured after popping)
1 cup melon
water
1 cup Kashi cereal
1 cup low-fat milk
1 slice whole wheat toast
2 tsp. jam
water
SNACK
1 cup sugar snap peas
water
LUNCH
1 grilled or baked chicken breast
4 cups tossed greens with veggies
1/4cup low-fat dressing
1 slice whole wheat bread
2 tsp. jam
water
SNACK
1 cup grapes
water
DINNER
6 oz. fish
4 cups steamed baby red potatoes
1 cup steamed broccoli
1 whole wheat dinner roll
water
SNACK
3 cups 94% fat-free mircowave popcorn (measured after popping)
1 cup melon
water
1569 calorie day diet menu
BREAKFAST
1/2 cup oatmeal, measured dry
2 tsp. brown sugar
scrambled eggs ( 1 white only and 1 whole)
water
SNACK
1 apple
water
LUNCH
Lean Cuisine that is less then 450 calories
1 1/2 cups grapes
water
SNACK
1/2 cup low-fat cottage cheese
1 plum
water
DINNER
1 chicken enchilada with salsa
2 cups tossed greens with veggies
2 Tbsp. low-fat dressing
water
SNACK
6 oz. light yogurt
water
1/2 cup oatmeal, measured dry
2 tsp. brown sugar
scrambled eggs ( 1 white only and 1 whole)
water
SNACK
1 apple
water
LUNCH
Lean Cuisine that is less then 450 calories
1 1/2 cups grapes
water
SNACK
1/2 cup low-fat cottage cheese
1 plum
water
DINNER
1 chicken enchilada with salsa
2 cups tossed greens with veggies
2 Tbsp. low-fat dressing
water
SNACK
6 oz. light yogurt
water
1417 calorie day diet menu
BREAKFAST
2 slices of whole wheat toast
1 Tbsp. jam
1/2 grapefruit
water
SNACK
6 oz. light yogurt
water
LUNCH
1 large wheat pita- 6 1/2 inch
4 slices lean turkey deli meat
1 oz. Mozzerella cheese
1/2 Tbsp. mustard
tomato, cucumber, lettuce
water
SNACK
1 oz. wheat pretzels
water
DINNER
2 cups stir-fry with chicken or shrimp
1/2 cup brown rice, measured cooked
1 cup fresh fruit
water
SNACK
1/2 cucumber, sliced
2 Tbsp. dressing
water
2 slices of whole wheat toast
1 Tbsp. jam
1/2 grapefruit
water
SNACK
6 oz. light yogurt
water
LUNCH
1 large wheat pita- 6 1/2 inch
4 slices lean turkey deli meat
1 oz. Mozzerella cheese
1/2 Tbsp. mustard
tomato, cucumber, lettuce
water
SNACK
1 oz. wheat pretzels
water
DINNER
2 cups stir-fry with chicken or shrimp
1/2 cup brown rice, measured cooked
1 cup fresh fruit
water
SNACK
1/2 cucumber, sliced
2 Tbsp. dressing
water
Sweet Sweet Snacks!
Instead of grabbing a candy bar to sooth your savage Sweet Beast, stock up on these guys instead:
Any Fiber One bars
Lara Bars
Atkins Peanut Butter Granola Bars
Kashi Strawberry Cereal Bars
Any Fiber One bars
Lara Bars
Atkins Peanut Butter Granola Bars
Kashi Strawberry Cereal Bars
Have a nutty day!
As humans, we make things much more difficult then they have to be!
Begin today...if you have no allergies to nuts...putting some nuts in a zip lock baggie and CARRY them around with you!
They are a great snack, good for you and you will save money and avoid temptation...don't we put enough of that in our life already?
Begin today...if you have no allergies to nuts...putting some nuts in a zip lock baggie and CARRY them around with you!
They are a great snack, good for you and you will save money and avoid temptation...don't we put enough of that in our life already?
1789 calorie day diet menu
BREAKFAST:
1 cup Kashi cereal of Cheerios
1 cup low - fat milk
1 peach
SNACK:
1 banana
water
LUNCH:
2 slices whole-wheat bread
4 sklices lean turkey
1 Tbsp. mustard
tomato, lettuce, other vegetables
1 apple
1 oz. baked chips
water
SNACK:
1/4 cup mixed nuts
water
DINNER:
1 cup spaghetti with red sauce
2 cups tossed greens with raw vegetables
2 Tbsp. low-fat dressing
1 slice whole wheat bread
water
SNACK:
10-15 baby carrots
1 Tbsp. low-fat dressing
water
1 cup Kashi cereal of Cheerios
1 cup low - fat milk
1 peach
SNACK:
1 banana
water
LUNCH:
2 slices whole-wheat bread
4 sklices lean turkey
1 Tbsp. mustard
tomato, lettuce, other vegetables
1 apple
1 oz. baked chips
water
SNACK:
1/4 cup mixed nuts
water
DINNER:
1 cup spaghetti with red sauce
2 cups tossed greens with raw vegetables
2 Tbsp. low-fat dressing
1 slice whole wheat bread
water
SNACK:
10-15 baby carrots
1 Tbsp. low-fat dressing
water
Drop 5 pounds of fat ..
Here's an awesome jump start to any true weight loss program.
Drop 5 pounds in two weeks, keep it off by continuing to follow through!
WEEK ONE:
Cut out all salt and oils- even good ones.
Lower, but do not eliminate carbohydrates.
Eat protein at each meal.
WEEK TWO:
Cut out all sauces and alcohol.
Increase water intake.
Begin exercising at least three times per week for 20-30 minutes each session.
Drop 5 pounds in two weeks, keep it off by continuing to follow through!
WEEK ONE:
Cut out all salt and oils- even good ones.
Lower, but do not eliminate carbohydrates.
Eat protein at each meal.
WEEK TWO:
Cut out all sauces and alcohol.
Increase water intake.
Begin exercising at least three times per week for 20-30 minutes each session.
sweet change!
With all these tips, you should be well on your way to a slimmer waist line! Here are a few more sugary swaps!
1. Skip the pasta and boils up some spaghetti squash!
2. Craving candy? Grab some cherry tomatoes instead.
3. Cutting soda? Gulp down some all natural fruit juice....
4. Got a major hankering for a slab of cake? (So do I!!) Try satisfying your sweet tooth with low cal hot chocolate, flavored rice cakes or sliced fresh fruit.
5. Are you still scooping from that gallon of ice cream? Begin buying sorbet next time you visit the grocery!
1. Skip the pasta and boils up some spaghetti squash!
2. Craving candy? Grab some cherry tomatoes instead.
3. Cutting soda? Gulp down some all natural fruit juice....
4. Got a major hankering for a slab of cake? (So do I!!) Try satisfying your sweet tooth with low cal hot chocolate, flavored rice cakes or sliced fresh fruit.
5. Are you still scooping from that gallon of ice cream? Begin buying sorbet next time you visit the grocery!
Flavored drinks
Americans DRINK on average 400 calories per day! If you are not ready to dump the flavored sugary drinks for good old fashion water, here are a few of the BEST choices until you are ready.
1. Izze Esque Sparkling Lime
2. Oogave Esteban's Cola
3. San Pellegrino Aranciata Orange
4. Steaz Zero Calories Black Cherry Sparkling Green Tea
1. Izze Esque Sparkling Lime
2. Oogave Esteban's Cola
3. San Pellegrino Aranciata Orange
4. Steaz Zero Calories Black Cherry Sparkling Green Tea
Snack swaps!
1. making ribs? Use a season rub instead of sauces.
2. Go ahead! order that burger! X the mayo and add mustard, snub the fries and get fruit or a side salad.
3. You don't need bigger buns and nor does your burger! Dump one half of the bun.
4. Chicken wings anyone? Not for us! One order of wings cost 660 calories! Make them fly on by! Use chicken breast strips instead and cut at least 200 calories and get more meat!
2. Go ahead! order that burger! X the mayo and add mustard, snub the fries and get fruit or a side salad.
3. You don't need bigger buns and nor does your burger! Dump one half of the bun.
4. Chicken wings anyone? Not for us! One order of wings cost 660 calories! Make them fly on by! Use chicken breast strips instead and cut at least 200 calories and get more meat!
FAST FOOD...
Seven fast food meals UNDER 350 calories!
1. Panda Express Mongolian beef and vegetables
2. Subway 6' turkey and black forest ham on 9-grain with tomatoes, onions, green peppers, pickles, olives and mustard
3. Carl's Jr. 8 piece chicken tenders with 1 packet of BBQ sauce
4. Mc Donalds grilled honey mustard snack wrap and side salad with light dressing
5. Burger King Jr. Whopper with out cheese and mayo and a side of BK apple fries
6. Taco Bell Fresco chicken soft tacos (2)
7. Dunkin' Donuts egg white and cheese breakfast wake-up wraps (2)
1. Panda Express Mongolian beef and vegetables
2. Subway 6' turkey and black forest ham on 9-grain with tomatoes, onions, green peppers, pickles, olives and mustard
3. Carl's Jr. 8 piece chicken tenders with 1 packet of BBQ sauce
4. Mc Donalds grilled honey mustard snack wrap and side salad with light dressing
5. Burger King Jr. Whopper with out cheese and mayo and a side of BK apple fries
6. Taco Bell Fresco chicken soft tacos (2)
7. Dunkin' Donuts egg white and cheese breakfast wake-up wraps (2)
Cut back with out changing a thing but your waist size!
Over and over we try to diet. Why do we continue to do this to ourselves? We can lose weight with out the hardship of a diet. Most importantly we need to find a way to make changes that are realistic and easy to do everyday for the rest of our lives!
Try these simple steps and don,t add another until the first becomes a way of life!
1. Eat smaller portions.
2. Drink water, not soda...no, you won't die, I promise.
3. Don't fill up on carbohydrates. Eat a balance of carbohydrates, proteins, and vegetables.
Try these simple steps and don,t add another until the first becomes a way of life!
1. Eat smaller portions.
2. Drink water, not soda...no, you won't die, I promise.
3. Don't fill up on carbohydrates. Eat a balance of carbohydrates, proteins, and vegetables.
New Year resolutions
How many of us repeatedly make the same resolutions every year? I'm sure most have answered "I do!" to this question! Most of us THINK the New Year is the time to start over and when we are unable to accomplish our "goal" we simply say, " I'll start again next year."
If we have not been able to stick to something in the past, why do we ALWAYS think it will be a different story this time?
Well my friend, this year it will be! All we have to do is change our POINT OF VIEW and FOLLOW through!!
Lets make this year a real year of "CHANGE", health changes...everything else will fall into place!
If we have not been able to stick to something in the past, why do we ALWAYS think it will be a different story this time?
Well my friend, this year it will be! All we have to do is change our POINT OF VIEW and FOLLOW through!!
Lets make this year a real year of "CHANGE", health changes...everything else will fall into place!
16 EASY steps to clean up a diet!
Begin in order. If a step doesn't apply to you, skip it and go to the next in line!
1. Eat smaller portions of the food you are ALREADY eating.
2. Always eat SOMETHING before you are active.
3. Always eat SOMETHING after activities.
4. Eat a serving of any vegetable and any protein for dinner.
5. Cut back on fast food, commercial made cakes and cookies, sugar, carbonated drinks, sauces, salt and dairy products to once or twice per week...best choice, none of these items at all.
6. Stop eating in front of the TV. Choose one place in your home to eat and ONLY eat there.
7. Substitute fruit for candy.
8. Have wild rice instead of pastas.
9. Have sorbet or fruit instead of ice cream.
10. Limit your serving of tortilla chips at Mexican restaurants to ONE hand full.
11. Sub mustard for mayo.
12. Have fresh fruit or air popped pop corn instead of potato chips.
13. When you just MUST indulge with a dessert, SPLIT it don't skip it! Life in made to enjoy! Enjoy responsibly!!
14. Limit your alcohol consumption to two drinks.
15. If you eat only three large meals per day, split them in half and eat 6.
16. Skip dinner rolls.
1. Eat smaller portions of the food you are ALREADY eating.
2. Always eat SOMETHING before you are active.
3. Always eat SOMETHING after activities.
4. Eat a serving of any vegetable and any protein for dinner.
5. Cut back on fast food, commercial made cakes and cookies, sugar, carbonated drinks, sauces, salt and dairy products to once or twice per week...best choice, none of these items at all.
6. Stop eating in front of the TV. Choose one place in your home to eat and ONLY eat there.
7. Substitute fruit for candy.
8. Have wild rice instead of pastas.
9. Have sorbet or fruit instead of ice cream.
10. Limit your serving of tortilla chips at Mexican restaurants to ONE hand full.
11. Sub mustard for mayo.
12. Have fresh fruit or air popped pop corn instead of potato chips.
13. When you just MUST indulge with a dessert, SPLIT it don't skip it! Life in made to enjoy! Enjoy responsibly!!
14. Limit your alcohol consumption to two drinks.
15. If you eat only three large meals per day, split them in half and eat 6.
16. Skip dinner rolls.
Survival tips to keeping weight OFF...
We will all drop the "ball" at some point during our healthy and active life due to work, illness, family and just plane old burn out. Here are some tips to get us back on track!
1. DO NOT beat your self up over eating badly or missing work outs. Start back up where you left off! You can not change the past, move on!
2. You find you are pressed for time. Do NOT make excuses why you should miss your work out. Go any way. Do less. Keep consistent and don't get out of your habit.
1. DO NOT beat your self up over eating badly or missing work outs. Start back up where you left off! You can not change the past, move on!
2. You find you are pressed for time. Do NOT make excuses why you should miss your work out. Go any way. Do less. Keep consistent and don't get out of your habit.
Eating for the Holidays!
1. Cut back on sugar, sodas, alcoholic drinks, candy, cookies, and all sweets...cut BACK, NOT cut out!! Be real at special parties! enjoy, don't over do!
2. Increase your intake of lean proteins and raw vegetables FIRST!
3. KEEP working out!! Worse case, you will stay the same weight you started at!
4. Eat a small meal BEFORE you go to the event.
5. If you enjoy pie, eat 1/2 of a slice..your cutting out over 200 calories with just this modification!!!
6. HAVE FUN!!
2. Increase your intake of lean proteins and raw vegetables FIRST!
3. KEEP working out!! Worse case, you will stay the same weight you started at!
4. Eat a small meal BEFORE you go to the event.
5. If you enjoy pie, eat 1/2 of a slice..your cutting out over 200 calories with just this modification!!!
6. HAVE FUN!!
Leg cramps....
We know them as muscle cramps, but they are actually involuntary contractions that are annoying as well as painful! Muscle cramps are usually caused by electrolyte imbalance or dehydration. Try and keep your fluid in take up, especially over the holiday seasons and hot weather. Also if you tend to intake caffeine. When you do cramp, push into the cramp, it will ease the pain more quickly! Great little trick! hen massage area.
Breakfast tips...EASY!
The hardest meal of the day is breakfast. People are always on the go and are no longer taking time to take care and feed their bodies! Here are a few ideas that take no time at all and will fuel you up for a productive day on the go!
1. Oatmeal topped with fresh berries.
2. One Eggo waffle topped with 1 Tbsp. peanut butter.
3. Egg white burrito: 3 egg whites scrambled with 2 Tbsp. grated cheese. Wrap in a flour tortilla and serve with salsa.
4. 2 scrambled eggs with chopped mushrooms and 1 slice wheat toast.
5. Vanilla yogurt topped with granola or fresh berries.
6. Meal replacement bar.
7. Home Spun Egg McMuffin: 1 egg cooked over easy, 1 slice American cheese placed on a toasted English muffin.
8. McDaddy egg sandwich: 2 eggs cooked over easy, 1 slice ham, 1 slice turkey, 1 slice American cheese, 2 slices tomato served on 2 slices of toasted wheat bread.
1. Oatmeal topped with fresh berries.
2. One Eggo waffle topped with 1 Tbsp. peanut butter.
3. Egg white burrito: 3 egg whites scrambled with 2 Tbsp. grated cheese. Wrap in a flour tortilla and serve with salsa.
4. 2 scrambled eggs with chopped mushrooms and 1 slice wheat toast.
5. Vanilla yogurt topped with granola or fresh berries.
6. Meal replacement bar.
7. Home Spun Egg McMuffin: 1 egg cooked over easy, 1 slice American cheese placed on a toasted English muffin.
8. McDaddy egg sandwich: 2 eggs cooked over easy, 1 slice ham, 1 slice turkey, 1 slice American cheese, 2 slices tomato served on 2 slices of toasted wheat bread.
Easy weight loss tips!
1. Stop counting calories! Instead, focus on eating natural foods FIRST! Eat a whole meal before going to an even...even if there will be a meal served.
2. Choose quality food like raw vegetables, non-processed meats, cheese and crackers as your first snacking choices. Natural foods keep you satisfied longer and balance out insulin levels.
3. Stop thinking of food! If you find your self constantly thinking of junk food, you may be experiencing food withdrawls! really!! Pack a baggie with raw almonds and dried fruit mixed and snack on that when you feel you will loose your mind!
Practicing these few tips will help you to not gain weight during this holiday season! Have fun and make wise choices!
2. Choose quality food like raw vegetables, non-processed meats, cheese and crackers as your first snacking choices. Natural foods keep you satisfied longer and balance out insulin levels.
3. Stop thinking of food! If you find your self constantly thinking of junk food, you may be experiencing food withdrawls! really!! Pack a baggie with raw almonds and dried fruit mixed and snack on that when you feel you will loose your mind!
Practicing these few tips will help you to not gain weight during this holiday season! Have fun and make wise choices!
Omega-3
Here's the skinny on how omegas REALLY work to help one lose weight! Research shows consuming omega-3's increase fat burning and can help you drop weight only when used in combination with regular resistance training. Studies also showed people who intake omega-3's regularly significantly reduced the size of their fat cells!
Too much omega-3 intake can cause side effects that are not pretty such as watery stool, oily hair and skin just to name a few. If you begin to have any of these symptoms, stop or lower the dosage.
Too much omega-3 intake can cause side effects that are not pretty such as watery stool, oily hair and skin just to name a few. If you begin to have any of these symptoms, stop or lower the dosage.
Bloating
Feeling a bit "fluffy" lately? Everyone retains water now and then and the most common reason is what we eat. Foods which are high in sodium cause the body to bloat and we gain weight. Here are some easy tricks to help the body rid itself of this extra weight. Consuming naturally diuretic foods such as cabbage and asparagus with chicken or white fish that has been seasoned with sodium free seasoning for dinner, Increasing your water intake will move it along much quicker...even if you think you drink enough, and avoiding white bread, pasta, and pastries.
Loaded Potato!
Load that potato with homemade salsa and drop 60-150 calories from the "traditional" loaded potato! This option is awesome!! Try it! It just may WOW you!
Grilled Fruit!
Instead of eating store bought desserts...even homemade for that matter, slice up some of your favorite fruit and place it on the grill until tender! you will cut 320-500 calories off your diet!! OMG!! do you realize that is the calories of one ENTIRE meal??!!
Grilling Vegetables!
To make vegetables easy to flip on the grill, thread vegetables of similar size onto skewers. Lightly brush with olive oil and grill until tender, turning and moving as needed so they will cook evenly.
Tomato care!
Avoid letting tomatoes ripen in the direct sunlight. They will lose most of their vitamin C. Pick them off the bush and bring them inside before they get to ripe!
Save 110 calories!!
when eating out and you get the hankering for a juicy burger but guilt over powers you, know the skinny on the sandwich! Order a Cheeseburger minus the sauce instead of a Veggie burger! Its 110 calories LESS then a veggie burger!! OMG!!
Making snacks at home will save you 120 calories!
This summer begin a new tradition of making and taking homemade snacks! Its easy, fast, saves money, and will trim your waist line!
Some examples:
1. Parfait. use low-fat or fat-free yogurt and granola stacked on sliced fresh fruit.
2. mix whole , salt-free peanuts and chocolate chips in a baggie instead of candy.
3. smash up avocado and lemon juice for a dip, and dunk in freshly cut raw vegetables.
4. Dip a medium green apple, sliced, into Nutella.
5. Use rice cakes and sliced cheese instead of crackers.
Some examples:
1. Parfait. use low-fat or fat-free yogurt and granola stacked on sliced fresh fruit.
2. mix whole , salt-free peanuts and chocolate chips in a baggie instead of candy.
3. smash up avocado and lemon juice for a dip, and dunk in freshly cut raw vegetables.
4. Dip a medium green apple, sliced, into Nutella.
5. Use rice cakes and sliced cheese instead of crackers.