I call those "Safe Foods." I also include a table for the Exercise "Reasonable Rule" and how much weight you can expect to lose based on averages from the amount of time you choose.
Reasonable Rule Exercise Table
Required
To lose 1 pound a week 10 Minutes 3 days a week
To lose 1-2 pounds a week 15 Minutes 3 days a week
To lose 3-4 pounds a week 20 Minutes 3 days a week
To lose 5-6 pounds a week 30 Minutes 3 days a week
To lose 7-9 pounds per week 50 Minutes or more 3 days per week
Remember your "Reasonable Rule" time is to help build up your habit of exercise and reach your goals. The main goal is to actually achieve the workout time associated with the Required Schedule.
Again, I did a minimum of 45 minutes per day the first two weeks and a maximum of 55 minutes the last week.
Foods To Use
Remember – eat what you want within reason. Do not deny yourself –
but try to keep your carbohydrates under 150 per day or the GI under 125 – whichever is easier for you. Choosing to build your meals and snacks around these foods will help you gain the nutritional health and maximize the conversion of fat into lean muscle mass.
Basic Foods To Use
Nuts – (such as almonds, pecans, pistachios, peanuts, cashews.) Read labels on roasted to make sure there is no sugar or dextrose.
Cheeses – All are fine, however, watch cheese spreads and dips! They often contain sugar and added ingredients that up the carbohydrates.
Meats – chicken, fish, shellfish, and pork are all fine, as is sausage.
Dairy – sour cream, sugar free ice cream, milk, butter (real is better than margarine), and again cheese. Sugar free yogurt without fruit is fine. Cottage cheese.
I replaced every ice cream, pudding, and dessert snack with the sugar free version and cut calories by 75%. This also meant that these items had a GI of 0 to 1. Do not overdue it with these, they are snacks!
Fresh Vegetables – All are good – except – BEETS and WHITE Baking Potatoes. Corn is also high in starch use it sparingly.
Again the idea here is NOT to deny yourself anything you want – but to substitute high carbohydrate – high sugar content foods with these. Just make better choices!
I want you to learn what is in the food you eat. I want you to see the results of your work. You will get the self-esteem and energy you need to keep it off this way.
I want to give you the information and the tools but you must make the
choices and decisions. This way YOU have the power – not the diet, not the food, and certainly not me.
Before we move on to the "Sample Meal Plans," I think it is important for you to understand how food works, how it is categorized, and their serving sizes.
Food Group
Carbohydrates (Complex)
- Starches (potatoes and rice) - Corn, Cereals, and Grains - Breads and Gravies
- Carrots and Beets
Proteins
- Fish, Lean Beef, and Chicken
- Turkey, Lamb, and Pork - Nuts and Legumes
Vegetables
- Green Peppers and Cabbage
- Kale, Leaf Lettuce, and Squash - Eggplant, Celery, Chives,
Red Peppers, Yellow Peppers, Asparagus, Spinanch, and Broccoli
Dairy
- Milk, Cheese, and Yogurt
Example Serving Sizes
1/2 cup of pasta, or noodles 1/3 cup of rice or flour
1 med white or sweet potato 1/2 cup of grains or corn
2 oz fish or 1 oz cooked beef ham (lean)
2 oz of cheese, soy, tofu, shell-fish 1/2 cup any nuts like almonds, pecans, walnuts, mixed nuts, and peanut butter
1 cup raw of any listed
1 and 1/2 cup of any raw greens 1/2 cup of any cooked
1/2 cup of any cheese, 1 cup of liquid milks
1 teaspoon of butter
1 tablespoon of sour cream or cream cheese
Fats
Oils, Shortening, Cooking Spray Use sparingly to cook with, Olive oil is much better than vegetable, Peanut is good if you have no allergy to it.
I am including some sample meal plans to help you "see" what a meal can look like and what are the good choices for snacks. You can substitute any thing you desire as long as it follows the rules of the plan.
PLEASE – do not make yourself eat things you do not like. Choose what tastes good to you and enjoy your food.
Sample Meal Plans
Typical Day 1: (less than 1200 calories for the day)
Breakfast - 1 half Grapefruit, 1/2 cup cottage cheese. 1 slice browned sausage. 1 egg scrambled. 3 oz. glass of Welch's grape juice (can be any type of grape juice) before the meal.
Snack – handful of almonds.
Lunch – Salad of mixed greens, sugar free or light dressing. 1 cup vegetable soup. 1 yogurt smoothie. 3 oz. glass of Welch's grape juice before the meal.
Recipe Tip: You can make your own smoothies! In your blender put 1/2 cup of your favorite berries (strawberries, blueberries etc) and 1 cup of fat free yogurt. Whip until blended. Add three ice cubes and whip again until frothy. ENJOY!
Dinner – 1 cup cooked whole wheat pasta, 1/2 cup spaghetti sauce, green salad, sugar free dressing to give taste. 2 slices of white cheese. 3 oz. glass of Welch's grape juice before the meal.
Late Night Snack – 3/4 cup cottage cheese. Add a dash of your favorite pepper blend or cracked black pepper.
Typical Day 2:
Breakfast - 1 cup blueberries and raspberries mixed. 1 serving sugar free vanilla yogurt. 2 slices well done (crisp) bacon. 1 egg scrambled. 3 oz. glass of Welch's grape juice (can be any type of grape juice) before the meal.
Snack – handful of mixed nuts and 2 slices Swiss cheese. 1 Diet Coke.
Lunch – 2 oz of turkey or chicken breast in a whole grain pita with greens and sugar free dressing. 1 cup sugar free chocolate milk. 3 oz. glass of Welch's grape juice before the meal.
Recipe Tip: You can make your own pies, cookies, and cakes Sugar Free! Use Splenda brand sweetener instead of sugar for same taste and not the blood sugar spike. Check out the Splenda website for recipes http://www.splenda.com.
Dinner – 3 oz of any meat fish or poultry. 1/2 cup cooked or steamed vegetable such as broccoli covered with cheese. 3 oz. glass of Welch's grape juice before the meal.
Late Night Snack – 2 sugar free ice cream pops. 3 are actually ok too! Typical Day 3:
Breakfast – 1 cup of coffee. 1 slice whole wheat French toast with sugar free syrup. 2 servings of your favorite breakfast meat (bacon or lean ham). 3 oz. glass of Welch's grape juice (can be any type of grape juice) before the meal.
Snack – 3 stalks of celery with peanut butter.
Lunch – Salad of mixed greens, topped with turkey, chicken, or ham. Sugar free or light dressing. Diet soda. 3 oz. glass of Welch's grape juice before the meal.
Recipe Tip: Roasted red potatoes are delicious and easy to make. Simply use three medium red potatoes for each serving. You will need to quarter the potatoes and place in a large ziplock plastic bag. Cover the potatoes with 1/2 cup olive oil and sprinkle one package of dry hidden valley ranch dressing mix. Seal bag and shake to coat. Let potatoes marinate in bag three hours. Pour in baking dish and bake at 350 uncovered and stirring twice for one hour. Serve hot and enjoy without guilt. 1/2 cup serving each.
Dinner – 3oz baked chicken breast. 1 cup of peas, green beans, or asparagus. 1/2 cup roasted red potatoes. 1 whole wheat dinner roll. 3 oz. glass of Welch's grape juice before the meal.
Late Night Snack – 3/4 cup cottage cheese with sliced peaches (not peach topping).
Typical Day 4:
Breakfast – 1 cup of coffee. 2 boiled or poached eggs. 2 servings of your favorite breakfast meat (bacon or lean ham), 1/2 grapefruit. 3 oz. glass of Welch's grape juice (can be any type of grape juice) before the meal.
Snack – 1/2 cup sliced strawberries, 6 oz sugar free vanilla yogurt.
Lunch – Salad of mixed greens, topped with turkey, chicken, or ham. Sugar free or light dressing. Diet soda. 3 oz. glass of Welch's grape juice before the meal.
Recipe Tip: Did you know you can make a deliciously satisfying sandwich spread or dip from cream cheese and deviled ham? It is very
easy to do! Combine 1 block of softened (room temperature) of your favorite brand cream cheese and 1 can of deviled ham. Add 1 teaspoon of Worcestershire sauce and 1/2 cup each of finely chopped red and green bell pepper. Spread on low carb crackers or bread.
Dinner – 3-5 oz sirloin steak. 1/2 cup whole grain noodles with butter. Mixed green salad and sugar free dressing. Glass of water, milk, or diet soda. 3 oz. glass of Welch's grape juice before the meal.
Late Night Snack – 1/2 cup favorite nuts like almonds. Typical Day 5:
Breakfast – 1 whole grain bagel with 1 tablespoon of cream cheese, 1/2 cup cottage cheese with 1/2 cup of berries of your choice. 3 oz. glass of Welch's grape juice (can be any type of grape juice) before the meal.
Snack – 6 oz sugar free yogurt of your favorite flavor.
Lunch – 2 oz hamburger patty with 1 slice of cheddar or swiss cheese on whole grain bun. Tomato, onion, and leaf lettuce allowed. Diet soda. 3 oz. glass of Welch's grape juice before the meal.
Recipe Tip: You can make a delicious chicken breast dinner by melting one stick of margarine in a baking pan then dipping the chicken in the butter to coat both sides. Sprinkle with garlic powder and cracked black pepper. Cover with aluminum foil and bake at 325 degrees for 45 minutes and remove the foil for an additional 15 minutes to brown! Delicious!
Dinner – 3 oz chicken breast broiled. 1/2 cup roasted red potatoes. 1/2 cup green beans. Glass of milk or water. 3 oz. glass of Welch's grape juice before the meal.
Late Night Snack – 2 SCOOPS OF YOUR FAVORITE FLAVOR SUGAR FREE ICE CREAM.
Typical Day 6:
Breakfast - Coffee or water. 2 eggs scrambled and covered with grilled onions and 1/2 cup cheddar cheese. 2 slices of crisp bacon. 3 oz. glass of Welch's grape juice (can be any type of grape juice) before the meal.
Snack – 8 oz tomato juice or V8. Handful of almonds.
Lunch – Salad of mixed greens, topped with turkey, chicken, or ham. Sugar free or light dressing. Diet soda. 3 oz. glass of Welch's grape juice before the meal.
Recipe Tip: A tasty way to fix a ground beef patty for your meals is to combine 1 pound ground beef with 1/4 cup of Worcestershire sauce and 1 teaspoon garlic powder (you can also use a tablespoon of finely chopped garlic) and 1/2 tablespoon of cracked black pepper. Grill or broil to desired doneness.
Dinner – 2 cups whole grain or spinach pasta. 1/2 cup of Alfredo sauce. Glass of water or light red wine. 3 oz. glass of Welch's grape juice before the meal.
Late Night Snack – 3/4 cup cottage cheese with a dash of season salt. Typical Day 7:
Breakfast – 1 cup of coffee. 1 whole wheat pancake with sugar free syrup. 2 servings of your favorite breakfast meat (bacon or lean ham). 3 oz. glass of Welch's grape juice (can be any type of grape juice) before the meal.
Snack – 1 yogurt smoothie.
Lunch – Salad of mixed greens, 1 cup of vegetable soup. Sugar free or light dressing. Diet soda. 3 oz. glass of Welch's grape juice before the meal.
Recipe Tip: This one is one of my favorites and even though it incorporates 1/2 a cup of bread crumbs, it is very nutritious and the carb count remains low.
Spicy Meat and Cheese Meatballs
You will need 1 pound ground chuck or beef. 1/2 cup of dry bread crumbs
1/4 cup of warm water
1/4 cup shredded cheese
1/4 cup finely chopped onion
1 egg (slightly beaten)
1 tsp salt
1/4 tsp pepper
In 1 1/2 quart bowl mix all ingredients in order listed to make meatball "dough". Add more bread crumbs if needed to make the "dough" sticky. You'll need to get your hands dirty on this one and kneed the meaty ball mixture. Form 1/2 inch to 1 inch balls and place in greased baking dish. Place in 350 degree oven and cook 30–40 minutes turning twice, so it browns evenly. Enjoy in your favorite low carb sauce or alone. They are delicious!
Dinner – 3oz sirloin steak. 1/2 cup lima beans or lentils. 1/2 cup whole grain macaroni with cheddar cheese. Diet soda or water. 3 oz. glass of Welch's grape juice before the meal.
Late Night Snack – 3/4 cup cottage cheese with sliced peaches (not peach topping).
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