ADC – Gail

(See Part 1 and Part 2)

When it comes to healthy eating, it’s just as important to know how to eat as it is to know what to eat. In other words, there are things you can do that will help you in your weight loss efforts, and things you should avoid because they’ll make the whole process harder than it has to be.

Although the basic function of eating is to fuel your body, this is rarely why people eat. They eat because it’s there, its meal time or for emotional reasons; basically, every other reason than because they’re physically hungry.

Physical Hunger Versus Emotional Hunger

When was the last time you ate because your body mandated it? You felt light-headed, dizzy or even nauseous because you required food?

Sadly, many people can’t recall because they either feed themselves too often or they just don’t recognize the cues.

When your blood sugar drops as a result of needing sustenance, you will likely get agitated or moody.

This is extremely common in diabetics when they encounter a diabetic attack. They get combative and aggressive because their blood sugar is too low.

So, if it’s been awhile since your last meal and you feel lethargic, anxious or agitated, you may need to eat.

But, what happens when you want food and you aren’t physically hungry?

Chances are good that you’re encountering one of three things:

Its meal time and you feel you should be eating
It’s there so it entices you to eat regardless of your hunger
Your you’re trying to satisfy an emotional need

While the first two are pretty self-explanatory, emotional eating can take a huge toll on you over time if you use it to resolve your feelings on a regular basis. While it does have the ability to distract you or soothe you momentarily, the feelings aren’t long lasting.

If you notice that you’re going to the kitchen in search of food because you’re bored, sad, anxious, frustrated, angry, or feeling any other emotion, you’re much better off doing something that can actually resolve the feeling.

Food cannot resolve non-food issues; it just can’t.

If you’re tired, take a nap
If you’re sad, do something that makes you happy
If you’re bored, tackle your to-do list

Whatever you’re feeling, do something that directly affects it and makes it better.

Cravings

Everyone who has ever tried to watch their weight is all too familiar with these roller coaster hunger pangs that can destroy even the best of intentions. Even if you have willpower of steel, endure a set of cravings and watch it melt.

One of the most basic causes of cravings is sugar. When you consume something that has real or artificial sugar in it, you’re likely going to cause your blood sugar to spike and then drop.

In an attempt by your body to raise it again, it starts a craving for something that will take it up immediately, which is usually your treats like cakes, cookies, candies, chips and crackers.

If you want to keep cravings at bay, limit your consumption of these types of foods. You’ll stop the craving roller coaster before it even has a chance to start.

Eat Often

The best thing you can do for your body is to eat five or six mini-meals a day, instead of the old standard of two or three larger meals. This helps keep your blood sugar stable which results in better food control, improved mood and higher energy.

Just make sure you honor the mini part. You can’t eat huge meals that often and expect to meet your health and fitness goals. Take your daily calories and divide them up accordingly.

One of the best ways to do this is to pay attention to your portion sizes. If you’re out and about and don’t have access to measuring devices, or if you’re home and don’t take the time to use them, you can still figure out basic portion sizes based on everyday objects that you’re familiar with.

Here are some correlations you can use rather easily:

1 cup = tennis ball
½ cup = muffin tin
¼ cup = handful
1 ounce = your entire thumb
1 tablespoon = your thumb from 1^st joint to fingertip
1 teaspoon = your index finger from 1^st joint to fingertip

Practice Mindful Eating

Finally, if you practice mindful eating, you’ll find that you require less food to fill you up and you’re more satisfied with your meals. It’s important that you stay in the present when you eat because you need to convince your mind that you ate, as well as convincing your body.

When you eat in this manner you’ll automatically lose weight with no effort at all other than paying attention to what you’re eating.

Here are some mindful eating techniques that you can follow:

When you eat, make it a point to sit down. Don’t stand at the fridge, eat at the counter or in the car. If at all possible, set yourself down at a table.
Put your food on a plate and use utensils if necessary. In order to satisfy your mind that you’ve actually consumed a meal, it needs to see it as such.
When you’re actually eating, limit other distractions. Turn off the TV, set down the cell phone and just eat.
Pay attention to the taste and texture of your food. Don’t just put it in your mouth and swallow it. Feel it on your tongue. Try to pick out the different tastes that it presents, such as sour, sweet or salty.
Eat slowly. Take the time to experience the food completely.

Conclusion

Eating is more than just giving your body food. It’s about making sure that it has what it needs, when it needs and how it needs it. It’s an art and a science.

Weight loss is hard enough. Don’t make it harder than it has to be by doing things that will sabotage your efforts. If you follow these healthy eating guidelines, you’ll notice the weight melt away and your health goals will be within your reach!

One of the most fundamental pieces of any eating plan is the calorie.

If you take in more calories than you expend, you’ll gain weight
Consume fewer calories than you use and you’ll lose

So, if you want to create your own eating plan and lose weight, you first have to educate yourself about what a calorie is and how many you need (and don’t need).

What is a Calorie?

A calorie is a unit of energy used for measurement purposes. To put it simply, each food you eat is assigned a certain number of calories based upon how much energy it takes to process them. So, foods that require a lot of energy have higher calorie levels than those that don’t require as much.

This is exactly why you gain weight if you eat too many high calorie foods. Your body only uses so much energy in a day, so when you exceed that limit the result is more fat not only on your arms and legs, but around your internal organs as well (which is bad).

How Many Calories Do You Need?

How many calories you need depends on a number of factors.

Males generally need more than females (due to their higher muscle mass)
Younger people need more than older people
Active individuals need more than those that are sedentary

There are many online calculators, like one from the American Cancer Society, that help you easily determine what your daily calorie intake should be.

Simply put in your information, selecting the options that fit you, hit enter and it will give you the approximate number of calories you need every day to maintain your current weight.

The basic rule is that you need around 15-16 calories per pound of body weight to maintain your current weight.

So, for example, if you currently weigh 150 pounds, you will likely stay the same weight by eating around 2,300 calories a day. Remember that this is just a ballpark number so you may need to adjust it a little for your specific body.

If your goal is to lose weight then, you have to use more calories than you take in.

You can do this one of three ways:

Decrease your food intake,
Increase your physical activity
Or do both

All of these methods are effective at helping you reach your weight loss goal.

There are 3,500 calories per pound of fat which means that if you want to lose one pound a week you have to create a 500 calorie deficit every day.

You can cut your food by 500 calories or ramp up your exercise to burn that same amount. Or simply divide it and eat 250 fewer calories and do 250 more calorie-burning exercises.

One thing to remember is that as you lose weight, your calorie intake will reduce as well. So, every ten pounds or so, recalculate to make sure that you’re not taking in more food than you need.

Keeping Track

The best way to lose weight is to keep track of what you eat. While most people find it difficult or time consuming to write down everything they take in, you’re increasing the likelihood that you lose weight by doing this one simple task.

In an article published in the USA Today, it confirmed this fact. They cited research that showed that women who kept food journals were more likely to lose weight than those who don’t.

Why?

The answer is two-fold.

First, you know exactly how many calories you’re taking in
Second, you’re more accountable and less likely to “cheat” if you have to write it down

You can buy pre-made food journals at most book stores or you can create your own.

Simply buy a tablet of paper, divide it in columns and write down the food, amount and total calories.

It may take a lot of time at first, but since people generally eat the same things time and time again, you’ll become pretty efficient at knowing exactly how much you’re taking in without having to look it up every time.

The great thing about journaling is that it also reminds you to control your portions. A lot of times it isn’t what you eat that’s the problem, but how much. Monitor this one aspect of your diet and you’ll likely see positive results.

Conclusion

Before you can plan any menu designed for weight loss success, you have to know where you are and what you need to do to get where you’re going. You have to understand calorie basics and how to use that information to achieve the results you desire.

So, figure out what your personal calorie intake should be, keep track of what you’re eating and you’re on your way to weight loss success!

Stay tuned for Part 2!

Prep Time 10 minutes

Cook Time 40 minutes

Serves 4

Ingredients:

2 cups broccoli florets, chopped
1 zucchini, chopped
1 red pepper, cut lengthwise
½ white onion, cut lengthwise
1 cup carrots, chopped
1 tablespoon olive oil
2 teaspoons rosemary, chopped
1/4 cup parmesan, shredded, low fat
Salt and pepper to taste
2 teaspoons white or rice vinegar
1 cup quinoa, cooked
1 can white beans

Directions:

Preheat oven to 400 degrees. Place all cut vegetables into cast iron pot. Add olive oil, salt, pepper, rosemary and parmesan cheese. Mix well to coat vegetables. Put in oven and bake for 30 minutes or until vegetables are tender.
Meanwhile, cook quinoa according to directions.
Remove pot from oven and place on a burner. Remove vegetables from pot and put to the side in a large bowl. Add vinegar to pot and heat over low-medium. Rub bottom of pot briskly with wooden spoon continuously to loosen any brown bits. Allow vinegar to thicken and then add vegetables back in, and quinoa and beans. Stir well to combine and cook until beans are heated through.

1,200 kcals

Breakfast: 310 kcals

1 cup milk, skim
1 cup frozen fruit, unsweetened
1/4 cup greek yogurt, nonfat, plain
1 tablespoon honey

*Blend all ingredients together.

Morning Snack: 80 kcals

1 string cheese

Lunch: 320 kcals

½ sweet potato
1/4 cup white bean mixture
3/4 cup broccoli with parmesan cheese

Afternoon Snack: 62 kcals

2 cups popcorn

Dinner: 428 calories

Baked Salmon with Brown Rice and Spinach (Serves 2)

Prep Time: 15 minutes

Cook Time: 40 minutes

½ cup brown rice
1 cups vegetable broth
2 teaspoons sesame oil
1 tablespoon tamari
1 tablespoon balsamic vinegar
1 teaspoon honey
2 salmon filets, 2” thick
1 tablespoon sesame seeds, toasted
2 teaspoons sesame oil
2 cups fresh spinach

Directions:

In a medium bowl, whisk together sesame oil, tamari, balsamic vinegar, and honey. Place salmon in baking dish and pour sauce over salmon. Let marinate for 1 hour in refrigerator.
Place brown rice and vegetable broth into sauce pan, covered. Bring to a boil and reduce heat to simmer. Cook, covered over low heat for 40 minutes or until all water is absorbed and rice is fluffy.
Preheat oven to 400. Remove salmon from refrigerator and let cool to room temperature. Place salmon in oven and bake for 18-20 minutes or until salmon is cooked through.
Meanwhile heat saute pan over medium heat and add sesame seeds. Continually moving pan, saute until seed change color to light brown. Remove from heat. Add sesame oil. Add spinach to oil and stir to mix well. Continue to stir until spinach is wilted. Top with sesame seeds and stir to combine.
Place ½ cup brown rice, spinach and 1 salmon filet on plate and serve.
Place remaining brown rice and salmon filet in container to lunch tomorrow.

Lunch can be tough for people who are trying to eat healthier and lose weight. You need something that is more than a snack, but not as big as a dinner. It also usually has to be something that is easy to prepare, but not the same thing every day.

Whether you are trying to make an eating plan or are just looking for some new ideas, here is a list of some great lunch ideas.

Chicken and Quinoa Salad

331 calories

1 chicken breast, diced
½ cup quinoa
1 cup mixed greens
1 tablespoon balsamic vinaigrette

Cheese and Hummus Sandwich

267 kcals

2 slices Ezekiel Bread
1 tablespoon hummus
½ cup cheddar cheese, low-fat
1 slice tomato
½ cup mixed greens

Layer ingredients on to one slice of bread and top with remaining slice.

Vegetable Wrap

272 calories

1 whole wheat tortilla
1 tablespoon honey mustard
1/4 cup shredded carrot
1/4 cup shredded cabbage
1/4 cup sprouts
2 slices cheddar cheese, low fat

Spread honey mustard on tortilla, lay carrots, cabbage, sprouts and cheese in the center of the tortilla and roll up.

Greek Salad Pita Pockets

322 calories

1 cup romaine lettuce
2 tablespoons olives, sliced
2 tablespoon hummus
1 tablespoon crumbled feta
4 slices cucumber
1 tablespoon vinaigrette
1 whole wheat pita

Mix first 7 ingredients together in a large bowl. Slice pita in half and split salad into each side of the pita.

Mediterranean Tuna Sandwich

300 calories

½ can tuna, drained
1 tablespoon roasted red pepper, chopped
1 tablespoon olives, sliced
Dash of oregano
½ teaspoon olive oil
½ teaspoon balsamic vinegar
2 slices Ezekiel bread

Combine first 6 ingredients in a small bowl. Spread on 1 slice of bread and top with remaining slice.

Chickpea and Spinach Salad

363 calories

Prep Time: 5 minutes

Ingredients:

1 cup chickpeas, drained and rinsed
2 tablespoons olive oil
Salt and pepper to taste
2 tablespoons fresh squeezed lemon juice
1 cup baby spinach, shredded

Directions:

Place the chickpeas in a mixing bowl. Add olive oil, salt, pepper, and lemon juice and mix well to combine.
Place bowl in refrigerator and chill for at least an hour to allow flavors to combine.
Serve over a bed of spinach.

Turkey Waldorf Salad

280 calories

Prep Time: 5 minutes

Ingredients:

2 slices turkey, diced
½ celery stalk, diced
1/4 apple, sliced
1/4 grapes, seedless, halved
2 tablespoons pecans, raw, chopped
2 tablespoons greek yogurt, nonfat, plain
2 teaspoon mayonnaise, fat free
Dash of honey
2 cups Bibb lettuce
Salt and pepper to taste

Directions:

In a large bowl, toss together turkey, celery, apple, grapes and pecans.
In another bowl, whisk together yogurt, mayonnaise and honey.
Add dressing to turkey mixture and mix well to combine.

Place over a bed of lettuce and add salt and pepper to taste.

Chicken Wrap – 385 cals

1 cup chicken, cooked and diced
3 slices pepper
2 tablespoons shredded parmesan cheese
1 tablespoon Italian salad dressing
1 whole wheat tortilla

Mix chicken with peppers, cheese and salad dressing. Place in tortilla and roll up.

Veggie Quesadilla

285 calories

Prep Time: 5 minutes

Cook Time: 10 minutes

Ingredients:

Cooking Spray
1 whole wheat tortilla
½ pepper, sliced
1/4 onion, sliced
1/4 cup black beans
3 tablespoons cheddar cheese, shredded, low fat
1/4 cup salsa

Directions:

Heat skillet over medium. Cover pan with cooking spray.
Saute peppers and onions for about 5 minutes or until cooked through. Remove from pan.
Add more cooking spray. Place tortilla in pan and top with cheese, peppers, onions and beans. Fold tortilla in half and cook on each side until cheese is melted and tortilla browns slightly.
Top with salsa and serve.

Roast Beef Sandwich – 290 cals

2 slices roast beef
2 slices provolone
1 teaspoon horseradish
2 Boston lettuce leaves

Place one slice roast beef and one slice provolone on top of lettuce leaf. Add a dollop of horseradish and role up. Repeat with remaining ingredients.

Cheese & Tomato Sandwich – 400 cals

2 slices whole grain bread
2 slices tomato
3 slices mozzarella cheese
4 basil leaves
1 teaspoon balsamic vinegar

Place tomatoes, mozzarella, basil and balsamic vinegar on one slice of bread and top with remaining slice.

Veggie Sandwich – 308 cals

2 slices whole grain toast
2 tablespoons hummus
3 slices cucumber
1 slice tomato
1/4 cup shredded carrots
2 tablespoons sliced olives
½ cup arugula

Spread hummus on one slice of bread and top with remaining ingredients.

Black Bean Tortilla – 353 cals

½ cup black beans
1/4 cup guacamole
½ cup lettuce
1 whole wheat tortillas

1 Veggie Burger – 245 cal

1 whole grain bun
1 lettuce leaf
1 slice tomato
1 teaspoon mustard
1 teaspoon ketchup

Tuna Sandwich – 463 cal

½ can tuna
1 teaspoon dijon mustard
1 teaspoon mayonnaise
Salt and pepper
1 whole wheat pita
1 lettuce leaf
1 slice tomato
2 slices cheese

Mix together tuna, dijon, mayo, salt and pepper. Cut pita, lettuce leaf, and tomato in half. Add tuna, lettuce, tomato and cheese to pita.

Tuna Sandwich – Expanded 375 cals

2 ounces tuna
½ cup garbanzo beans
1/4 cup tomatoes, chopped
1/4 cup red onion
1/4 cup cucumbers
1 cup boston lettuce
1 tablespoons olive oil
1 tablespoon balsamic vinegar
Salt and pepper to taste

Mix first 5 ingredients together and place on top of lettuce. Drizzle with olive oil and vinegar. Add salt and pepper to taste.

Tossed Salad – 321 cal

2 cups shredded romaine
½ cup canned garbanzo beans
½ cup sliced cucumber
½ shredded cabbage
2 tablespoons shredded parmesan cheese
1 tablespoon balsamic vinaigrette
1 multi-grain roll

Egg Salad Sandwich – 319 cal

Prep Time: 5 minutes

Ingredients:

2 large hard-boiled eggs
2 teaspoons nonfat plain yogurt
1 teaspoon dijon mustard
1 teaspoon relish
Salt & freshly ground pepper, to taste
1/4 cup washed arugula
2 slices whole grain bread

Instruction:

Scoop out egg yolks. Place 2 yolks in a small bowl. Chop egg whites and reserve. Mash the yolks with a fork and stir in yogurt, mustard and relish. Add chopped egg whites and season with salt and pepper.
Arrange arugula on bread slice. Top with the egg salad and cover with the remaining bread slice.

Chicken Salad – 328 cal

Prep Time: 15 minutes

2 tablespoons nonfat plain yogurt
2 teaspoon dijon mustard
½ teaspoon curry powder
1/4 teaspoon salt
1/2 cup cooked, cubed chicken breast
1/4 stalk celery, finely diced
1/2 cup red grapes
1 4-inch whole-wheat pita bread, cut in half
1/2 cup arugula

Instructions:

Combine yogurt, mustard, curry powder and salt in a large bowl. Add chicken, celery, and grapes; toss to combine.
Fill each pita half with 1/2 cup chicken salad and 1/2 cup arugula.

Vegetable Soup – 388 cal

2 cups Amy’s Kitchen lentil vegetable soup
4 whole wheat crackers

Turkey Sandwich – 334 cal

3 slices turkey
1 slices cheese
1 cup shredded lettuce
1 teaspoon mayonnaise
1 teaspoon mustard
1 whole pita

Mixed Greens – 302 cals

2 cups mixed greens
½ cup shredded cabbage
½ cup cucumber, chopped
½ tomato, sliced
3/4 cup light kidney beans
3 tablespoons shredded parmesan cheese
2 tablespoons low-fat dressing
Salt and pepper to taste

Mix all ingredients together and add dressing. Add salt and pepper to taste

Black Bean Tortilla – 326 cals

1/4 cup black beans, drained
1/4 cup cheddar cheese
1 cup spinch, raw
1 whole wheat tortilla

Mix black beans and cheese together. Add pepper if desired. Place bean and cheese mixture on whole wheat tortilla on a plate and microwave for 30 seconds to melt the cheese. Add spinach and wrap up tortilla.

Tomato and Mozzarella Sandwich – 396 cals

3 sliced tomato
2 slices mozzarella cheese
4 basil leaves, sliced
2 teaspoons balsamic vinaigrette
2 slices whole grain bread

Place tomato, mozzarella and basil on one side of bread. Smear vinaigrette on other side of bread and place on top to create a sandwich.

Mixed Greens – 355 cals

2 cups mixed greens
½ cup salmon, chopped
½ cup grapefruit segments
1/4 avocado, diced
1/4 cup red onion, sliced
1 tablespoon salad dressing, oil and vinegar

Mix all ingredients together. Add salad dressing.

Spinach Salad – 304 cal

2 cups spinach
1 radish, sliced
½ cup strawberries, sliced
½ cup chicken breast, cooked
2 ounces goat cheese
1 tablespoon balsamic vinaigrette

Mix all ingredients together. Add dressing.

Precook chicken the night before and chill in refrigerator until needed.

Almond Butter Sandwich – 465 cals

2 tablespoons almond butter
2 teaspoons honey
2 slices whole grain bread

Spread almond butter on one slice of bread and top with honey. Add remaining slice of bread on top.

Caeser Salad Wrap – 251 cal

2 cups romaine lettuce, chopped
1/4 cup parmesan cheese
½ cup tomato, chopped
1 tablespoon Caeser salad dressing, lowfat
1 whole wheat tortilla

Mix lettuce, cheese and tomatoes with dressing. Place on tortilla and roll up.

Breakfast

281 kcals

Mushroom and Spinach Scramble

1 ounces mushrooms, sliced
1 cup fresh spinach
2 eggs, beaten
1 slice cheese, nonfat
Salt and pepper to taste
1 slice Ezekiel bread, toasted

Directions:

Coat pan with cooking spray.
Cook mushrooms over medium heat until tender then add spinach and cook.
Pour eggs in pan and gently pull eggs across the pan to form a scramble.
Tear up cheese and add to scramble.
Cook one more minute to melt the cheese.
Serve with slice of bread.

Morning Snack: 140 kcals

1 container greek yogurt, nonfat

Lunch: 334 kcals

1 portion Beef and Broccoli over Brown Rice

Afternoon Snack: 105 kcals

15 almonds, raw

Dinner: 340 kcals

Fettuccine Alfredo (Serves 4) (Serving Size: 1 cup)

Prep Time: 10 minutes

Cook Time: 20 minutes

Ingredients:

½ pound whole wheat fettuccine
1/4 cup part skim ricotta cheese
1/4 cup yogurt, plain, nonfat
1/4 cup milk, nonfat
½ cup grated parmesan cheese
1 tablespoon butter substitute
Salt and pepper to taste
1 cup broccoli florets
1 cup peas
1 cup carrots, chopped

Directions:

Cook the fettuccine according to directions. Drain well and return to pot.
While the pasta is cooking, steam the broccoli and carrots.
Add the ricotta, yogurt, milk, butter and half the parmesan cheese to the pasta and place on stove over low heat. Add broccoli, carrots and peas. Stir well to combine. If the sauce is to thin, add cornstarch to thicken. Serve with remaining parmesan cheese.

1200 kcals

Breakfast: 310 kcals

1 cup milk, skim
1 cup frozen fruit, unsweetened
½ cup greek yogurt, nonfat, plain
1 tablespoon honey

*Blend all ingredients together.

Morning Snack: 105 kcals

1 banana

Lunch: 267 kcals

2 slices Ezekiel Bread
1 tablespoon hummus
½ cup cheddar cheese, low-fat
1 slice tomato
½ cup mixed greens

*Layer ingredients on to one slice of bread and top with remaining slice.

Afternoon Snack: 105 kcals

1 tablespoons almond butter
4 celery sticks

Dinner: 413 kcals

Rice and Beans (Serves 4)

Prep Time: 10 minutes

Cook Time: 15 minutes

Ingredients:

1 tablespoon olive oil
2 cups brown rice, cooked
1 cup broccoli, chopped
8 scallions, chopped
3 cloves garlic, minced
1 teaspoon cumin
½ teaspoon dried oregano
2 tablespoons tomato paste
1 can black beans
Salt and pepper to taste
10 tortilla chips per person
1 tablespoon cheddar cheese, low-fat, per person
2 tablespoons sour cream, nonfat, per person

Directions:

Boil 1 cup water.
Heat oil in saucepan over medium heat and add rice, saute for 3 to 4 minutes or until beginning to brown. Add broccoli, scallions, garlic, cumin and oregano and saute 1 minute.
Pour beans with the liquid into saucepan and stir well to combine.
Put tomato paste in a bowl. Add boiling water slowly, stirring to dissolve paste. Pour into saucepan and mix well. Season with salt and pepper.
Reduce heat to medium-low, cover and simmer for 10-15 minutes, until vegetables are tender and heated through. Add water or vegetable broth while simmering if needed.
Serve 1 cup rice and beans with a tablespoon cheddar cheese and 10 tortilla chips.
Save 3/4 cup of the rice and beans for lunch tomorrow.

Almond Blueberry Pancakes

172 calories

Makes 4, Serves 2

½ cup whole wheat flour
1 teaspoon baking powder
1 egg
⅓ cup almond milk, original, unsweetened, plus more if necessary
1/4 teaspoon salt
1 teaspoon brown sugar
3 tablespoons blueberries

Sift flour and baking powder together, set aside.
Beat egg together with milk, salt and sugar in bowl.
Combine flour until moistened, add blueberries and stir.
Preheat heavy-bottomed skillet over medium heat and spray with cooking spray.
Pour 1/4 cup of batter into pan for each pancake.
Cook until bubbly, about 1 ½ minutes.
Flip and continue cooking until golden brown.

Smoothie 258 kcals

1 cup milk, almond milk, original, unsweetened ½ cup greek yogurt, nonfat, plain
½ cup greek yogurt, plain, nonfat
½ cup frozen fruit, unsweetened
1 cup frozen kale
1 teaspoon honey

Blend all ingredients together.
Yes- frozen kale! Add this ingredient to make a super healthy smoothie. You can’t even taste the kale.
Almond milk has half the calories of skim milk!

Mini Quiche wrapped in Bacon

275 calories

2 eggs
2 teaspoons skim milk
2 slices bacon, cooked (not crispy)
2 tablespoons broccoli florets, chopped, steamed
2 teaspoons cheddar cheese, low fat
½ cup strawberries, sliced

Preheat oven to 350.
Beat eggs with milk.
Spray two oven-proof ramekins with cooking spray.
Place one slice of bacon around the inside edge of each ramekin.
Put broccoli and cheese in bottom of ramekins and pour egg over top.
Bake for 15 minutes or until cooked all the way through.

Serve with sliced strawberries.

Spinach Pita

341 kcals

Prep Time: 5 minutes

Cook Time: 5 minutes

Ingredients:

Cooking Spray
1 cup baby spinach
2 eggs, beaten
Salt and pepper to taste
2 tablespoons parmesan cheese, shredded
1 whole wheat pita

Directions:

Heat skillet over medium heat and spray with oil.
Add spinach and cook until just wilted, stirring constantly.
Add eggs, salt and pepper. Continually stir with a wooden spoon until eggs are fluffy and fully cooked. Add cheese and stir until well combined.
Spoon egg mixture into pita and serve.

Huevos Rancheros

389 calories

Prep Time: 5 minutes

Cook Time: 7 minutes

Ingredients:

1/4 cup salsa
2 eggs
1 tablespoon cheddar cheese, shredded, low fat
2 corn tortillas
Salt and pepper to taste
½ cup black beans
1 teaspoon cumin

Directions:

Warm salsa in a non-stick pan for 1-2 minutes.
Move salsa to the side to create space for each egg. Crack eggs into pan and cook for 3-5 minutes.
While eggs are cooking, heat beans in separate pan and add cumin, salt and pepper to taste. Also warm tortillas in oven for 3 minutes.
After eggs are cooked to likeness, transfer eggs to plate with tortillas and beans. Sprinkle cheese on top of eggs.

Broccoli and Cheddar Omelet

290 calories

Prep Time: 5 minutes

Cook Time: 5 minutes

Ingredients:

Cooking Spray
2 eggs
1 tablespoon water
1/4 cup broccoli, steamed and chopped
2 tablespoons cheddar cheese, shredded, low fat
Salt and pepper to taste

Directions:

Heat omelet pan over medium heat. Add cooking spray.
Whisk eggs together with water.
Add eggs to pan and let sit for 1-2 minutes.
Add broccoli and cheese, salt and pepper. Cook for 1-2 more minutes or until egg is cooked through.
Fold egg in half and cook on each side for 1 more minute or until cheese is melted.

Serve with 1 slice Ezekiel Bread and ½ cup fresh raspberries

Tomato Toast: 286 kcals

2 slices whole grain bread
2 tablespoons cream cheese, low fat
2 slices tomato

Toast bread, spread with cream cheese and top with tomato

Banana and Almond Butter: 308 kcals

1 banana
2 tablespoons almond butter

Eggs and Toast: 217 kcals

1 soft boiled egg
1 piece whole grain toast
1 teaspoon butter

Yogurt and Fruit – 236 calories

1 cup 2% milk
½ cup greek yogurt, plain, nonfat
2 frozen strawberries
2 frozen peach slices
1 teaspoon honey
2 ice cubes

Blend all ingredients together

Scrambled Eggs- 248 calories

1 egg, scrambled or fried
2 teaspoons butter
1/4 cup sliced bell peppers
1 slice whole wheat toast

Place 1 teaspoon butter in nonstick pan over medium heat. Saute peppers and then add egg and cook to preference. Toast bread and butter with 1 teaspoon butter.

Oats and Yogurt – 330 calories

1/2 cup quick oats
1 cup water
1 tablespoon brown sugar
1/4 teaspoon cinnamon
1/8 teaspoon salt
1/4 cup greek yogurt, plain, nonfat
1 crisp apple, sliced

Apple and Cheese- 291 calories

1 apple, sliced
1 cup cubed cheddar cheese

Cereal- 231 calories

1 cup bran cereal
½ cup 2% milk
½ cup blueberries

Tomato and Egg- 160 calories

2 slices tomato
1 hard boiled egg
Salt and pepper

Whole Grain Waffles- 306 calories

1 whole grain waffles
2 tablespoon all natural peanut butter
1/4 cup raisins

Yogurt, Fruit and Granola – 267 calories

6 ounces nonfat, vanilla, greek yogurt
½ cup strawberries
½ cup granola (with flax seed or almonds)

Mix all ingredients together

Cereal and Grapefruit – 280 calories

½ grapefruit
1 cup fiber cereal
½ cup 2% or skim milk

Oatmeal – 245 calories

1 cup oatmeal, instant, plain
½ cup water
1 teaspoon honey
1 teaspoon ginger, dried
½ cup strawberries, sliced
1 dollap of yogurt

Make oatmeal according to directions. Mix in honey and ginger and top with strawberries and yogurt.

Almond Butter Toast – 400 calories

2 slice whole grain toast
2 tablespoon almond butter

Toast bread. Spread almond butter on toast and top with apple slices.

Scrambled Eggs – 310 calories

Prep Time: 5 minutes

Cook Time: 7 minutes

Ingredients:

1 teaspoon butter
1/4 cup onion
1/4 cup pepper
2 eggs
1/4 cup chedder cheese
Salt and pepper to taste

Directions:

Heat butter in pan over medium heat.
Add onions and cook until translucent. Add peppers and saute for 3-4 minutes or until cooked through. Add salt and pepper to taste.
Meanwhile, crack eggs in bowl and add 1 tablespoon water. Whisk together.
Add eggs to pan and constantly stir until scrambled. Add cheese and mix unit melted.

Fruit Smoothie – 311 calories

1 cup 2% milk
½ cup nonfat vanilla greek yogurt
1 cup frozen fruit
2 ice cubes

Blend all ingredients together

Breakfast Burrito – 329 cals

Prep Time: 5 minutes

Cook Time: 5 minutes

Ingredients:

1 teaspoon butter
1 eggs
2 tablespoons black beans
2 tablespoons cheddar cheese
2 tablespoons salsa
1 whole wheat tortilla

Directions:

Heat butter in pan over medium heat.
Crack eggs into bowl and add 1 tablespoon water and whisk together.
Add eggs to pan and stir continuously. When eggs are cooked about halfway, add beans and cheese. Add salt and pepper to taste.
Place egg mixture to tortilla, top with salsa and roll up.

1,200 kcals

Breakfast: 275 kcals

1 slice Ezekiel bread
½ avocado
Salt and pepper to taste

Toast bread and spread avocado on top of toast. Sprinkle salt and pepper to taste.

Morning Snack: 105 kcals

1 banana

Lunch: 363 kcals

Chickpea and Spinach Salad

Prep Time: 5 minutes

Ingredients:

1 cup chickpeas, drained and rinsed
2 tablespoons olive oil
Salt and pepper to taste
2 tablespoons fresh squeezed lemon juice
1 cup baby spinach, shredded

Directions:

Place the chickpeas in a mixing bowl. Add olive oil, salt, pepper, and lemon juice and mix well to combine.
Place bowl in refrigerator and chill for at least an hour to allow flavors to combine.
Serve over a bed of spinach.

Afternoon Snack: 37 kcals

1 strawberry ice pop

Dinner: 420 kcals

Mini Pita Pizzas

Prep Time: 5 minutes

Cook Time: 10 minutes

Ingredients:

2 small whole wheat pitas
½ cup tomato sauce, divided
1 large tomato, sliced
1 ounce fresh mozzarella
8 fresh basil leaves
Dash of oregano
Dash of parmesan cheese

Directions:

Preheat oven to 400 degrees.
Spread 1/4 cup tomato sauce on each pita and place tomato slices on top. Place on baking sheet and cook for 5 minutes.
Remove from oven and and add mozzarella, basil leaves and oregano. Bake for 5 more minutes until cheese is melted and crust is crispy.
Remove from oven and sprinkle with parmesan.

Mixed Green Salad

1 cup mixed greens
1/4 cup shredded carrots
1/4 cup shredded cabbage
1/4 cup sliced cucumbers
1 tablespoon balsamic vinaigrette

It is hard enough to figure out what to eat every day, but it gets even harder when you are trying to eat healthy and watch your weight.

We’re trying to make meal planning much easier for you.

Within our site, you will now find a weight loss eating plan in several different varieties.

Weekly Eating Plan
Daily Eating Plan
Breakfast Ideas
Lunch Ideas
Snack Ideas

Why You Need an Eating Plan

For many people, the best of intentions melt away when it comes time to find something for dinner. The day was too hectic, you got home late, and you don’t have anything healthy that can be easily prepared.

The key to following a weight loss eating plan is the “plan” part. Making a plan on what you’re going to have for breakfast, lunch and dinner each day is the best way to start losing weight.

Browse through all the options we have for a weight loss eating plan to see what works best for you.

If you just struggle with dinner, you can use the weekly eating plan or go through the daily eating plans and find the ones that sound the best to you.
If you don’t want to have to think at all, just pick one of our weekly eating plans. Those come with a complete shopping list.
If you just struggle for a weight loss eating plan specific to breakfast, lunch or snack ideas, those pages can provide you with a lot of ideas.

Weekly Weight Loss Eating Plan
There are several weekly eating plans included, and they even include a shopping list. Each plan is based on a 1,200 calorie daily goal and may have to be adjusted if your goal is above that. If there is something you don’t like, just check out the options below to find a substitute.

Daily Weight Loss Eating Plan

The daily eating plans include breakfast, lunch, dinner and snacks. There are a lot of days to choose from and you can pick and choose the days you want to use.

Breakfast Ideas

If you need some great healthy and low calorie breakfast ideas, here they are. These also work well if you are following a daily or weekly plan and don’t like the breakfast that is listed for that day.

Lunch Ideas

If lunch is something you struggle with, here are some ideas for great tasting, healthy, and low calorie lunches.

Snacks

Snacks are a downfall for a lot of people. Here are some ideas if you have the munchies, but want to stay healthy and within your calorie count for the day.

Now you have a weight loss eating plan at your fingertips. Glance through all the options, find the one that you need the most and go to the grocery store to get what you need.

Remember: If you’re trying to lose weight, NEVER go shopping when you’re hungry. One of the keys to following a weight loss eating plan is making sure you only have good choices in your refrigerator and pantry. Shopping when you’re hungry usually means that all that “bad” food ends up in your shopping cart.

If you have good food in your house, you will eat good food!