I can’t believe it. I’ve only got 30 pounds left to lose to hit my 100-pound weight loss goal. Sometimes it seemed the weight would never come off. I started dieting about two years ago, but got serious 10 months ago. I tried every eating strategy, except crash diets. I want to develop new healthy eating habits. As I’ve learned, I’ve tweaked my diet plan. That’s paid off. I’m losing more each week. Here’s the menu I followed to lose the first 70 pounds. I eat six small meals daily, totaling 1,350 calories.
Breakfast: (210 calories)
*Two green tea supplements (with Hoodia), two Sundown whole food multiple vitamins and one raspberry ketones tablet with an Emergen’C packet (20 calories).
* One cup Special K or Cheerios cereal (120 calories) with one-quarter cup soy milk (20 calories).
* 50 calories of fruit (a grapefruit; one cup of apples, strawberries or melon; half a banana)
Morning Snack (150 calories)
* Two green tea (with Hoodia) and one raspberry ketones supplements, with water
* Half cup plain, nonfat yogurt (50 calories) with 1.5 teaspoons peanut butter (50 calories) and half a banana (50 calories)
Lunch (285-295 calories)
* Salad with leaf lettuce, spinach, tomatoes, cucumbers and sprouts. Dressing: olive oil cooking spray and acai vinegar (30 calories)
* Turkey, ham or tuna sandwich: two slices light bread (70 calories); 2 teaspoons reduced-fat cream cheese (25 calories) or olive oil mayonnaise (35 calories) or diet butter (35 calories); half can plain tuna (55 calories), one serving low-fat ham or turkey (50 calories); sprouts
* Half cup skim milk (40 calories)
* 27 chocolate chips (70 calories) or piece of fruit
Afternoon Snack: (170 calories)
* Two green tea (with Hoodia) supplements, water
* South Beach Diet Good to Go Fiber Bar (120 calories)
* Reduced-fat mozzarella cheese stick (50 calories)
Dinner: (370-420 calories)
* 150-200 calories steamed or baked salmon (8 ounces), chicken breast (6-8 ounces) or lean pork cutlet (5 ounces)
* sweet potato or squash, steamed, baked or sauteed in olive oil; seasoned with curry powder and dash of honey (130 calories)
* salad, cooked purple cabbage or steamed spinach (30 calories)
* 60 calories rice, bread, pasta, taco shells
I prepare and serve the family’s dinner. This keeps me away from the table (and food) after I’ve finished eating. If I’m serving them something else, I cook mine separately.
Evening Snack (one of these depending on how many calories I have left and what I want)
* 1-2 glasses of red wine (100-200 calories) If I have enough calories left over, I have two.
* soynuts (130 calories)
* rice cake with peanut butter (75 calories)
* baby carrots or green peppers with reduced-calorie hummus (65 calories)
I do vary the routine a little, but find the closer I stick to this diet, the easier it is to lose. Calorie counting is less complicated because I’ve “pre-loaded” amounts in my diet register. I research calorie data ahead before I go out to eat. I choose steamed fish, salad bar with loc-cal dressings and vegetables. This plan makes shopping and cooking easier.