Preparing Food For the Week

In order to avoid cooking the same foods again and again, you can prepare it ahead of time in large batches. This can be done on the weekend before the beginning of the workweek.

Chicken:
Measure 600 calories of chicken. Chop up into snack pieces. Saute over some Pam spray with salt, pepper, oregano, and a touch of turmeric. After cooked, cool off completely and sort into 100 calorie portions and refrigerate or freeze. The chicken can be used in the pot pie or in wraps. Makes 6 servings at 100 calories each.

Pot Pie Crust:
Mix 1 cup of pancake mix with 2 egg whites, 1/2 cup water, and a few sprays of 0 calorie butter spray. Bake in 400F oven for 20 minutes and cut into 4 pieces. Makes 4 servings at 113 calorie each.

Pancakes:
Makes 12 large pancakes at 50 calories each.

Pancake Recipe:
1 cup Pancake Mix
3/4 cup water
9 Egg Whites
3 tsp vanilla
12 squirts 0 calorie butter spray
9 Strawberries

Chop up berries. Pour a bit of stevia over strawberries to sweeten. Mix all ingredients in a bowl, then add chopped berries. Pour 1/3 cup mix into medium pan and cook on medium-high heat. Freeze extra pancakes for later use. Serve with 0 calorie butter spray and sugar free syrup.

Omelet Mixture:
Blend 16 egg whites, some mustard, sour cream, salt and pepper in a mixer. Pour into a bowl, cover and refrigerate. Use 1/4 of the mix for each mornings omelet. Makes 4 servings at 74 calories each.

Eggs:
Boil 3 eggs. Peel, separate whites, and refrigerate. Use the egg-whites for tuna salad.

Veggies:
Not all veggies can be chopped ahead of time. Tomatoes, cucumbers, and herbs should only be chopped right before eating, otherwise they dont taste fresh. Other veggies CAN be pre-chopped such as onions, bell peppers, and garlic.

Prechop 2 onions, 1 bell pepper, 6 cloves of garlic. All chop up any cauliflower, broccoli, radishes, and celery you have.

Fruit:
Peel 1 large pomegranate.

1200 Calorie Diet Plan

The Basics: The average weight-loss is 2-3 lbs per week (or 10-12 per month) when this diet is coupled with very moderate exercise. There are 5 eating times on this diet (see below). Snacks are scheduled in the early morning, after the first major meal (brunch), and after dinner. The largest calorie meals are eaten during the time when the body has the most cravings: mid afternoon and around dinner time. The 2 major meals are designed to keep the body full because they usually have a full serving of protein, a full serving of carbohydrate, and a full serving of vegetables. There is even room for dessert after dinner.

This diet does not limit carb intake, nor does it require it. Cutting carbs can drive some people crazy. This diet lets you eat them, as long as they are withing calorie range and other nutritional requirements are being met (see nutrition below). This diet is naturally low in fat because fatty foods are high in calories and usually dont make it into a calorie restricted diet.

Nutrition: In addition to counting calories it is important to make sure to choose healthy foods over processed foods. Its OK to have an ice cream bar (see snacks and ice cream post) or a serving of weight watchers lemon cake after dinner as long as it is within the calorie range. Its NOT OK to have ice cream and cake for every snack. The 3 snack times are a great way to catch up on dairy and fruit servings. Fruit works great in promoting digestion and an apple or pealed grapefruit can be very refreshing in the morning. A fruit smoothie is great in the afternoon or after a workout. To curb hunger, salad or soup can also work as a great snack and can be very filling.

The following daily nutritional goals must be met when following this diet plan:

• Protein: 2 servings
• Vegetables: 3-4 servings
• Fruit: 2-3 servings
• Dairy: 2-3 servings
• Water: 8 cups
  

The meal suggestions at the end of this post will help meet all these goals. A full serving of protein is eaten at each of the two major meals: brunch and dinner. At least 1-2 servings of vegetables is also eaten at each of the two major meals: brunch and dinner. This balance is a very important part of the diet. Fruit servings can be spread over the course of the day to be included as part of the major meals or eaten during snack time. This is the same for dairy. I have created a separate post for low calorie sources of protein, dairy, and carbs. These posts have pictures of what I use and will help create a shopping list of which products to purchase.

Exercise: It is best to follow this diet with moderate exercise, about 20-40 minutes 3-4 days a week. Negative calories from exercise are not counted. This is because exercise is not meant to be seen as a tool for weight-loss, but a tool for overall health and toning. Too many diets put too much emphasis on exercise as a weight-loss solution. Exercise on its own can create a larger appetite and large consumption habits that cause a person to gain lots of weight when they can not find time to exercise.

This diet is more focused on creating good eating habits. Exercise in this diet is meant to promote immunity, tone the body, and increase metabolism. This promotes better overall health. In order to succeed on this diet, only moderate exercise is recommended. Heavy exercise is not recommended because it can cause the body to be excessively hungry and throw the person off track.

It is important to distinguish exercise from daily routine. Shopping and cleaning is not sufficient exercise even if it leaves you tired. An activity can qualify as exercise only if it meets ALL the following conditions:
1) brings the body to a sweat
2) causes blood to fully circulate the body
3) is continuous for at least 20 minutes

This can be riding a bicycle, swimming, or moving on an elliptical machine. For a heavier person, walking can be sufficient as long as its at least 20 minutes. It helps to rotate exercise routines and mix them up. It also helps to workout in intervals, a short time fast, then slow, then fast then slow. Studies show this has longer lasting calorie burning effects.

When first starting this diet, ease into the exercise. Ride the bike or walk the elliptical on the low levels or simply start with walking. After a time, you can increase intensity when you feel you are ready.

MEAL PLAN

Early Morning Snack with tea or Coffee

Time: 8 am to 10:30 am
Calories: 100-150

Examples: simple oatmeal, fiber bar, quesadilla, fruit...

Tea (0 Calories) or Coffee (30-50 calories extra)



Mid Afternoon Brunch Meal
Time: 12:30-2:30pm
Calories: 300-400

Needs: Protein, Carbohydrate, Fruit,Vegetable, Dairy







Late Afternoon Snack:
Time: 4pm-6pm
Calories: 100-150

Examples: Fruit, bar, smoothie, salad, soup, whatever your craving.




Dinner Meal
Time: 6pm-8pm
Calories: 300-400

Needs: Protein, Carbohydrate, vegetable, and fruit.








Optional: Dessert or Late night snack
Time: after dinner
Calories: 100-150

Examples: fruit, smoothie, ice cream bar, shake, low calorie muffin, cottage cheese...whatever your craving




GETTING STARTED:
In order to begin this diet, browse through my other posts (see right hand panel) to create a shopping list. You will need to buy things like eggs, low calorie tortillas, fat free cheese, and LOTS of veggies and fruits. Make sure you have all the foods you need before you start.

You can also clean out your closet from all your temptations. This may not be possible for someone who doesnt live alone. I dont live alone and there are some foods in my house that I love but cant afford to eat right now (such as peanut butter and Nuttella). I could eat them, but I dont believe they are worth the calories. To deal with the temptation, I block them out of my view by putting them in the back of the closet where I wont see them and I will forget about them. I found this really helps when you cant get rid of a food because its not for you.


How this diet was Inspired: This is a diet that I have come up with over the course of 2 years. It took in a lot of research and ideas from many places. It has helped me lose 70 lbs before. Over time it has been modified to its current state now. I have discovered that one can really eat a lot of food and lose weight as long as calorie intake is restricted. This is accomplished through salads and fruits.

Some of my inspirations have come from: CRON (calorie restricted optimal nutrition), NS (nutri-systems), hungrygirl.com, everydayhealth.com, amysmithrblogspot.com (for really great recipes), mattierobertshow on youtube, and dairy free living. I also did quite a bit of personal experimentation in the kitchen for recipes as well as testing the effects of different caloric intake and exercise levels on weight-loss and health of my body.

Dinner Meal Ideas

Above is hotdogs with sauce on a tortilla and a side of broccoli with 2 melted cheese wedges. The hotdogs + sauce are protein (100 calories), tortilla is carbohydrate(100 calories), broccoli is veggies (2 servings for 35 calories each), and cheese wedges are 2 servings of dairy (35 calories each). This can be served with a side of any fruit (50 calories). Total with fruit is 400 calories.

DINNER MEALS: between 350-400 calories each. They are a combination of soup, salad, sandwich, or meat and potatoes, fruits and veggies. The point is to get at least one serving of protein, carbohydrate, veggies, and fruit. I try to keep protein and carbohydrate each at 100 calories. Also if possible, dairy needs can be met here or in your snacks.
I like to mix and match whatever foods I am craving to fill these needs. Here are some of my ideas...

Hot Wraps: 100 calorie wrap with 100 calorie chicken and herbs and sauteed green pepper, tomato, onions, and fresh cilantro. Serve with a dollop of low fat sour cream and a side of fruit.

Cold Wraps: 100 calorie wrap with 1 garlic herb laughing cow cheese wedge (35), 100 calories of lean deli meat slices, a few leaves of spinach (0), cilantro (0), 1/2 small tomato (10), a couple of sliced olives (10): Total 255 calories. Serve with a side of fruit and lemon ice water

Chicken Pot Pie: crust 113, 25 calories meat, 50 calories veggies, fat free cream of chicken or fat free creme of mushroom soup: 20: Total: 208 calories. Serve with a side of fruit and hot tea.

Turkey Sandwich Wrap: Inside the wrap is lean turkey slices, celery, grapes, mustard and fat free mayo.


Sandwich: Two slices of 45 calorie bread with fat free mayo, mustard, lean deli meat and sliced veggies such as tomato, mushroom, and lettuce. Really load up on the veggies. Can be served with a side of salad.


Sample Meal 1: Garlic Shrimp, carrot and onion saute over sweet potato topped with fresh grapes. Served with a side of salad.


Sample Meal 2: Mushroom Shrimp with Cilantro next to potato slices and fresh bell pepper slices. Served with a side of fresh peeled grapefruit.

Sample Meal 3: Fish fillet with garlic and ginger (100 calories), sweet potato (100 calories), cucumber (5 calories), salad (70 calories), and orange fruit (100 calories). 375 total calories

Sample meal 4: Hotdogs and salad. Can also be served on one low calorie hot dog bun. I just really like these trader joes tortillas.

Sample Meal 5:Fat Free Clam Chowder (from a can), Veggies wrap, and bar for dessert. Served with tea.

Sample Meal 6: Beat and orange salad and a salmon patty (170 calories)

Brunch Meal Ideas

BRUNCH MEALS: I keep brunch between 300-350 calories. It can be a combination of eggs, toast, fruit, veggies, waffles, oatmeal, pancakes, and tea or coffee. Make sure it has a least one serving of protein, one serving veggies, and some form of diary.


Sample Brunch 1 : 300 calories. the omelet here has just egg whites and sauted onions topped with a dollop or sour cream. Served with toast and jam, cherry tomatoes and coffee.


Sample Brunch 2: Tortilla and Egg White Omelet (200), Salad: (100), Fruit and Veggie (70), Coffee (30): Total of 410 calories.

Sample Brunch 3: 3 large pancakes (150 calories), syrup (20 calories) butter(45 calories), 1 egg, 1 egg white and 1/4 onion (100) and tea (0). Total 315 calories.


How to make Low Calorie Omelets:
To make an egg omelet, I use 4 large egg whites beaten with a drizzle of yellow mustard (for color), 1 Tbsp of light sour cream (for creamyness), and salt and pepper. This base mix has 75 calories.
I never have the omelet plain. I usually spray a pan with cooking spray (0 calories) and saute some onions, deli meat slices, imitation crab meat, salsa, mushrooms etc.. for a total addition of another 30-40 calories. Or I can also toss in 1/8 cup fat free shredded cheese into the egg mixture for another 20 calories. Or I serve with a dollop of light sour cream. The possibilities are endless. I eat the omelet on a 110 calorie tortilla. The total omelet with tortilla comes out to 200-250 calories. Below are a few of my omelet creations:
This one here has onions, turkey breast slices, and cilantro.



This is an all veggie (4) egg white omelet with onions, tomatoes, mushrooms, zucchini, and cilantro. About 100 calories for the whole omelet.

This is a Mexican style omelet with a dash of paprika for color, 1/4 cup salsa, and spinach leaves. About 100 calories for the whole thing.


Grains: In addition to simply having a piece of toast with a laughing cow cheese wedge or fat free cream cheese and jam, there is oatmeal, waffles,pancakes, french toast, and cereal to choose from.

Oatmeal with 2/3 cup water, cinnamon, 1/8 cup almond milk, and fruit: 200 calories. Also good with crumbled pretzel pieces.

Pancakes: HUGE Strawberry Pancakes (size of dinner plate): 50 calories each served with 1 tsp fat free butter and sugar free syrup (20 calories for 1/4 cup).

Recipe from http://amysmithr.blogspot.com/2005/08/how-i-do-ns-with-my-own-food.html.
I use 3 egg whites instead of egg beaters (protein) and I add a touch of stevia to sweeten before cooking.
Blueberry pancakes: same as above except with blueberries.


Waffles (80 calories each) with 2 Tbsp whip cream (20) and 1/4 cup syrup (20): 200 calories


Home made french toast: 2 slices bread (45 calories each) dipped in mixture of 1-2 egg whites (32 calories-protein), 1/8 cup almond milk, cinnamon, and dash of stevia. Cooked on cooking spray and topped with syrup (20 calories): about 150 calories. Can also be served with fruit and stevia mixture zapped in microwave or with some whip topping.

I do not recommend eating cereal because I have found it always leaves me hungrier than before I ate. But if you have no other options and your on the run, make sure you choose a low calorie variety such as cherrios or cornflakes. Here I have cornflakes with cinnamon, a touch of stevia for sweetness, fruit, and almond milk which is lower in calories than regular milk.

Dairy

Dairy is important for calcium and vitamin D. Here are some good low calories sources that I use:

This brand of Almond milk has 40 calories per cup and tastes great. I always have it in my fridge for smoothies or for my oatmeal. It is fortified with calcium and great for people who are lactose intolerant and want another option to soy. Overall, it is the lowest calorie option of milks out there and my favorite one.

These are a life saver if you are having a cheese craving at only 35 calories per slice and really satisfying.

This cheese has 45 calories per 1/4 cup or 22.5 calories per 1/8 cup. I usually use 1/8 cup which seems to be enough for my sprinkling over anything like eggs or hots or salad.

These brands work well for low calorie yogurts. Light Yoplait has about 100 calories per cup and comes in a vast variety of flavors. I was surprised Light and Fit actually tasted good at only 80 calories per large cup. They are great with some crumbled rice crackers, crumbled fiber one cereal, or crumbled pretzel pieces: all of which are lower in calories than granola.

Low fat cottage cheese has 100 calories per 1/2 cup. As the yogurt, its best served with some crumbled pretzel pieces for crunch which are lower in calories than nuts. I also toss in some stevia and chopped fruit to sweeten it up and give it color.

Protein

Its important to eat enough protein each day to maintain proper hair and nail growth as well as muscle growth. I always start off my day with eggs and later on I have some sort of meat. Whichever protein I eat, I choose about 100 calories of it for any meal.

Eggs have 80 calories, and egg whites alone have 16 calories each. I usually make an egg white omelet with 4 egg whites. Once in awhile I will have one whole egg including the egg yolk and 3 additional egg whites. I dont have more egg yolks because they are the source of cholesterol and lots of calories.

These fish fillets have 100 calories per fillet.

Shrimp has 100 calories for 3 oz.


Frozen Chicken Breast: 110 calories for 4oz


Ready Chicken Strips: 100 calories for half package. Great for wraps.


The slices are 7.7 calories per slice. There are many other brands of chicken or turkey breast that are about 10 calories or less per slice that work well too. They go great with my eggs in the morning, or in a sandwich.


These hotdogs are 40 calories each. I eat two of them for any meal, but even three is ok calorie wise. They are a bit expensive though. One pack was around five dollars. If you are eating two per serving, you will only get a few servings out of one pack.

Tuna has about 100 calories per can.

most beans are a good source of low calorie protein. This one here is 100 calories per 1/2 cup. They go great as a side dish to any meal, including breakfast eggs.