Help! I'm Trying to Lose Weight-What Do I Eat?

Failing to Plan is Planning to Fail!
Get as much ready the night before as possible- so you can get up in the a.m. and just get going.

Breakfast
Too many people eat all carbohydrates for breakfast and can’t understand why they don’t have any energy by mid-morning. All meals should be a good combination of lean protein, good fat, and carbohydrates.

1. Eggs- eat one yolk and the rest whites. Boiled, poached, over easy or make omelets with veggies ie: onions, spinach, asparagus, tomatoes, etc. Use minimal low fat cheese.

2. Slow Cook Oats- takes 5 mins on top of stove. Add ground flax, walnuts, chopped fresh or frozen apple or berries. Always avoid dried fruits.

3. Make a smoothie. 1-2 scoops whey protein. Whole Foods 365 Vanilla Whey does not contain fructose but rather is sweetened with stevia. Add 1/2 cup almond or oat milk. (Organic Pacific Low Fat Vanilla) Add 1/2 cup fruit or 1-TBS of peanut butter. (Fresh grind organic peanuts in bulk area of Whole Foods). Add Handful of ice.

4. Ezekiel bread: 1-2 slices of cinnamon raisin or 1/2 of a Cinnamon Raisin Ezekiel English Muffin. Add 1 TBS fresh ground almond butter or peanut butter. Add a portion of protein to this option. Ie: Nutri-west Green Protien Powder 2 scoops

5. Yogurt Parfait. Organic Low Fat Plain Stonyfield Yogurt. Sweeten with Stevia. Stir in 1 scoop protein powder. 1/2 cup of granola with 1/2 cup fruit. Stir in your flax seed.

Lunch

1. Fresh Mixed Green Salad with Organic Butter Lettuce, Romaine or Spinach. Add whatever veggies are preferred. Ie: cucumbers, 1/2 avocado, carrots, green onions, celery. Add 1TBS of sunflower or pumpkin seeds. Buy a cooked chicken from Whole Foods and pull off all chicken and store in glass Pyrex dishes with tightly sealed lid. Take a portion of this meat for your salad. Make your own dressing with organic cold pressed olive oil with 1TBS of favorite citrus fruit juice.

2. Ezekiel bread Pita sandwich. This is best if its toasted just prior to eating. Cooked Turkey from Whole Foods Deli. Add lettuce, avocado or guacamole, honey mustard. Make other sandwiches according to your preference.

3. Beans or Legumes according to your blood type. Go online and find low fat recipes that are to your liking. They are excellent to maintain blood sugar. Do not eat everyday.

4. Salad without meat and a High Protein Smoothie from Smoothie King. Do not get any other type of smoothie other than a High-Pro Choice and if the choice you make adds turbinado or sugar ask for the skinny version and say no to splenda. Ie: High Protein Almond Mocha with no turbinado or skinny, and extra almonds

5. Leftovers from family dinner - could include meat, veggie and a small amt of rice or pasta (Pasta Joy from Whole Foods is a good wheat free pasta).

6. Grilled Burger that the family had the night before is acceptable. Make sure meat is 85% lean. Ezekiel bread bun toasted. It is easy to eat only 1/2 of bun and still enjoy your sandwich. If you are to eat a burger at night meal do not use bun and do not eat this type of meat very often.

Dinner
(Remember we are trying to avoid carbohydrates after 2 pm.)

1. A Healthy Soup and Salad is a great dinner. Make sure one of them has protein included. Avoid creamed soups.

2. Omelet or eggs is a breakfast choice that can be substituted for dinner.

3. Baked Chicken, Baked Turkey or occasional red meat ie: filet or fish (a species whose size easily fits on your dinner plate). Cooked veggies. Experiment with all different types. The darker the color the more the nutrition. Think about eating a rainbow when consuming veggies. Fresh is best then choose frozen. Avoid all canned veggies. Fresh salad can be added or used instead of cooked veggies.

Remember, Failing to Plan is Planning to Fail! Preparation is a key to success when it comes to planning your diet!