1. Choose Your Ingredients: Pick 1 food from 4-5 of the food groups listed below the only requirement is you must have protein at every meal. You can choose 1 food from each of the 7 groups but that means you'll have to use smaller portions.
whole grain carbs: brown rice, 12 grain bread, wasa crackers, wheat pita, whole grain cereal, whole grain pasta, potatoes
lean protein: salmon, cottage cheese, eggs, chicken, turkey, tuna, tofu, beans
healthy fats: olive oil, almonds, avocados, flaxseeds, walnuts
fruits: strawberries, blueberries, apples, canteloupes, pineapple
veggies: red peppers, snap peas, tomatoes, carrots, spinach, mushrooms, broccoli
extras: low-fat ranch, balsamic vinegar, salsa, spicy mustard, hummus, etc.
dairy: low-fat cheese, skim milk, soy milk, low-fat yogurt, etc.
2. Use A Single Portion or Less: You can measure with the following methods. It will only take 2 weeks and then you'll be able to eyeball portions with ease.
for dairy & starchy carb serving sizes check package
use only 1/2 potato or 1/4 c pasta
use 1/2 c for fruits
use 1 c for veggies
use 1 tbsp. for extras
use 1 tbsp for fats
use 3 oz. or the palm of your hand for proteins
Meal Examples: Use foods you love and be creative.
1/2 c low-fat yogurt, 1/2 c berries, 1 tbsp peanut butter, 6 oz. soy milk (blended)
1/2 c cottage cheese, 1/2 c mixed fruit, 1 tbsp. walnuts, 1 wasa cracker
3 oz grilled fish, 1/2 c spinach, 1/2 c carrots, 1 tbsp. balsamic vinegar, 1 tbsp. olive oil
1 c veggies sauted, 1/2 c cottage cheese, 1/2 c brown rice, 1 tbsp low-fat ranch
1/2 baked potato, 3 oz chicken, 1 tbsp. salsa, 1 tbsp avocado
1/2 pita, 3 oz tuna, 1/2 c chopped veggies, 1 tbsp. spicy mustard, 1 low-fat cheese slice
1/4 pasta, 3 oz grilled chicken, 1/2 c grilled veggies, 1 tbsp. balsamic
3. Do This 4-5 times a day: Because these meals are in the 250-350 calorie range you can eat often which boosts metabolism and fat burning but still be in the 1250-1750 calorie range. If you are a skeptic try counting calories for a week and you'll see that this way of eating is simple calorie control.
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