Weight Loss Food Plan

When I released over 100 pounds in 2008, I was on a weight loss program. Here is what I did: Breakfast: eat between 7-9 am 1 oz of grain dry or 3 ounces cooked 1 protein choice 1 fruit choice Lunch: eat between 12 - 2 pm 1 protein choice 6 oz raw veg 6 oz cooked veg 1 Tablespoon Fat 6 oz fruit Dinner: eat between 6 -7 pm 1 protein choice 6 oz raw veg 6 oz cooked veg 1 Tablespoon Fat Protein Choices: For women: 4 oz protein, Men 6 oz (anything with a mother) or 1 cup low fat milk, cottage cheese, yogurt or 2 oz cheese or 2 eggs or 1 C beans or lentils Fruit Choices: all fruit except keep banana, mangos, papaya to 2 times a week or mix with other fruit NO Dried fruit Veg Choices: all vegetables except starchy ones like potato, 3 oz of yams are okay. Grain Choices: only after you release your weight. If you have to have it only 1/2 cup, 2 -3 times a week, but it could slow down weight loss. only whole grains such as brown rice, wild rice, quinoa NO pasta, or process grain. Fat Choices: 1 Tbl butter, mayonnaise, coconut oil, olive oil or 2 Tbl salad dressing