Friday, April 29, 2011


So allot of people want to start a new healthy lifestyle, but are turned off by the word DIET! The truth is diets aren't long terms..When we want to change our lives around, we have to think of the process as a lifestyle change. It's not just about looks, its about eating balanced and healthy. The results end up speaking for themselves.. So.. I wanted to post a sample of what I might eat on a regular week so you can get some ideas for your challenge.. There are so many resources online, and so m any books, that there's is no excuse to be "clueless" on what to do.. If you truly feel like you can't do this on your own,please consult a physician for help....
Here's a sample meal plan
Day One
Breakfast:egg white and spinach omelet
1 cup orange juice
1 cup fat-free milk
Lunch:A "deli special" roast beef or chicken sandwich on whole-grain bread (with lettuce, sauteed mushrooms, part-skim mozzarella, and yellow mustard)
Cheese stick
Snacks:1 cup cantaloupe
Dinner:5-ounce broiled salmon (stuffed with bread crumbs, celery, and onions) served with rice and slivered almonds
1/2 cup steamed broccoli
1 cup fat-free milk
Day Two
Cold cereal with raisins and fat-free milk
1 small banana
Slice of whole-wheat toast with margarine and jelly
Lunch:Smoked turkey sandwich on whole-wheat pita bread (with romaine lettuce, tomato slices, salad dressing and mustard)
1/2 cup apple slices
1 cup cranberry juice
Snacks:1 cup low-fat yogurt with fruit
Dinner:5-ounce grilled top loin steak
3/4 cup mashed potatoes
1/2 cup steamed carrots with honey
Whole-wheat dinner roll
1 cup fat-free milk
Day Three
Breakfast:Cooked oatmeal with raisins and margarine
1/2 cup fat-free milk
1 cup orange juice
Lunch:"South-of-the-border" taco salad (tortilla chips, ground turkey, black beans, iceberg lettuce, tomato slices, low-fat cheddar, salsa, avocado and lime juice)
1 unsweetened drink
Snack:1/2-ounce dry-roasted almonds
1/4 cup pineapple
2 tablespoons raisins
Dinner:Spinach lasagna with ricotta and mozzarella cheese
Whole-wheat dinner roll
One cup fat-free milk
Day Four
Breakfast:3 buckwheat pancakes with margarine and maple syrup
1/2 cup strawberries
3/4 cup honeydew melon
1/2 cup fat-free milk
Lunch:Manhattan clam chowder/tomato soup
10 whole-wheat crackers
1 medium orange
1 cup fat-free milk
Snacks:1 large banana
1 cup yogurt with fruit
1 ounce sunflower seeds
Dinner:Asian veggie stir fry
1 cup brown rice
1 cup lemon-flavored ice tea
You can play around with so many ideas!!! Remember if you plan out your meals ahead of time, you are less likely to overeat, or make bad choices! You can do this...

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