In my quest to help you achieve great health, I recommend you give this meal plan a try for 3 weeks. It takes 21 days to make or break a habit. This plan helps eliminate pain and can help you lose those stubborn pounds especially around the “middle”.
This plan is based on high-quality protein, high in fiber and low Glycemic index foods.
PROTEIN: chicken, eggs, tofu, fish, beef, cheese, legumes, nuts- 6 servings a day
LEGUMES – kidney, butter, chick peas, lentils, – 1 serving can be 1 cup
VEGETABLES: 7 servings a day (V8 juice – 1 cup counts) – 1 serving is ½ cup
All the GREEN salad you want – avoid corn, eat only small red potatoes (2 times a week) sweet potatoes (2 times a week) otherwise – all vegetables- experiment-
Spaghetti Squash is great with tomato sauce
FRUIT – 2 servings a day – apples, melons, papaya, berries, cherries, grapefruit, oranges pineapple (fresh), pears, peaches, plums, lemon juice (These are low Glycemic fruits)
****QUINOA is a seed that cooks and tastes like a grain – can be used as a cereal, dessert or side dish. There are lots of recipes on the “net”.
FATS: Nuts, seeds, oils, olive oil – 1 tablespoon, 2 pats of butter, do not use margarine or a butter substitute, avocado (1/2) Nuts or seeds (1/4 cup) 1 serving a day
DAIRY: half/half – 1 tablespoon, 4 oz. skim milk- if you are used to drinking milk
Almond Milk 8 oz. – NO SOYMILK
WATER: 8 glasses, decaf or regular tea and coffee, 1 small glass of wine, LaCroix Sparkling Water or low sodium club soda NO DIET or REGULAR SODA
SALAD DRESSINGS – low carb or olive oil/vinegar/lemon juice with spices & herbs
• SERVING SIZES equal 1 chicken thigh or ½ breast, 4 oz hamburger or fish, 1 egg, 14 nuts ( ¼ cup) walnuts and almonds are the best
• ¼ bag of frozen vegetables,
• Cheese is a good source of protein – string cheese is lower in fat
1 oz of cheese (2 dice) or 1/4 cup grated (mozzarella is good)
NO GRAINS – NO BREAD, RICE, PASTA, CRACKERS, WHEAT, RICE, MILLET, BARLEY, COOKIES, CAKE, CEREAL, OATMEAL