Saturday, April 20, 2013
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
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