Does anyone know a good diet plan?
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I am looking for a good diet plan to follow for small weight loss. I am NOT looking for a gimmick, lose weight quick pill/formula/herb/etc etc. I am also NOT intersted in weight-watchers or Jenny Craig or anything like that. I am looking for a site (or maybe a book) that will give sample menus to follow or a meal-plan to follow. (for instance, a friend reccomended the “special K challenge” which sounds great, but I do not like cereal).
I know all about eating less calories and exercising and eat more fruit and veggies, yada yada yada, so thanks, but those answers won’t be helpful.
Thanks NY….I’ve already joined and I’m adicted! What a great site!!
I use the Fat X diet and it works. The video is free to watch online if you want to check it out.
try sparkpeople.com
you do not have to buy anything or to pay, it’s free. Register with
your details, and create your own customised diet plan, workout, food
diary, post on forums, join groups, find local groups in your area and
meet same-minded people in real life.
Breakfast
~1 ½ cups high fiber cereal with 1 cup of 1% or 2% milk or soy milk of your choice add ¼ cups of blueberries or strawberries
~ 2 tbsp. of Acai berry juice (20 minutes before every meal ) with Sweet potato and grilled chicken breast
~ 1 cup of low-fat cottage cheese with a piece of whole grain toast ¼ spoon of cinnamon and ¼ spoon of splenda added
~ 1 cup low-fat yogurt with ½ cup of berries of your choice mixed in along with a piece of whole grain toast with peanut butter.
~ 1 grapefruit with 2 tsp. splenda and a slice of whole grain toast with 1 tbsp. peanut butter
~ 1 cup of steel-cut oatmeal with ¼ to ½ cup of frozen mixed berries and ½ cup of cottage cheese
~Scrambled eggs with very light cooking spray and any veggies of your choice and a slice of whole grain toast with 1 tbsp. of peanut butter
~ 1 Weight watchers bagel of choice with 2 wedges of laughing cow cheese or low fat cream cheese with sliced strawberries and 1 tsp. splenda
~ Oat bran bagel with cream cheese, 6 oz. of low fat yogurt and cantelope
~ 1 c. of high fiber cereal and 1 medium banana
~1 med. banana ¼ c. almond 1 c. yogurt (mix together
Mid morning/ afternoon snack
~ Imitation crab meat salad with your choice of toppings
~ 1 apple and three graham crackers
~ Peanut butter and low sugar jelly sandwich
~ 1 apple and three graham crackers
~ ½ cup of raw baby carrots, ½ c. of sliced and peeled cucumbers with light ranch dressing
~ 1 100 calorie pack of smart pop popcorn
~ 1 fresh and peeled pear cut in half with 2 tsp. of light mayo and ¼ c. of 2% shredded cheese to go on top
~ ½ c. hummus (homemade if possible) with 1 c. of fresh veggies
~ 1 serving of whey protein
~ 1 serving of casein powder
~ 1 South beach protein bar
~ 1 Fiber 1 bar
Lunch and or dinner
~ 2-3 slices of fresh low-sodium turkey breast, 1 c. of seedless red grapes, ¼ c. of walnuts or almonds, and a stick of 2% cheese of your choice
~ 1 Weight watchers bagel of choice with 2 wedges of laughing cow cheese or low fat cream cheese with sliced strawberries and 1 tsp. splenda
~ 1 c. whole grain pasta with small grilled chicken breast tossed in a fresh basil extra virgin olive oil
~ grilled chicken breast, 1/2 c. of brown rice, ½ c. steamed broccoli
~Lean hamburger on a wheat bun with light condiments and all of the veggies you can handle on it
~ grilled chicken breast, 1/2 c. of brown rice, ½ c. steamed broccoli
~ 1 c. whole grain pasta with small grilled chicken breast tossed in a fresh basil extra virgin olive oil
~ grilled salmon, ½ c. brown rice, and 1 c. steamed zucchini and squash
~ baked flounder, ½ cup of brown rice, and 1 c. of steamed veggies
~grilled lean steak with grilled portabello mushroom caps and a side romaine salad
~Lean hamburger on a wheat bun with light condiments and all of the veggies you can handle on it
~ 6 oz. of boiled shrimp, 1 c. whole grain pasta, ½ c. steamed broccoli and 5 sprays of smart balance butter
~Grilled chicken breast romaine salad with your choice of good toppings (include some type of nut)
~ Imitation crab meat salad with your choice of toppings
Night time snack ( before bed, important)
~ 1 serving of whey protein
~ 1 serving of casein powder
~ 1 South beach protein bar
~ 1 Fiber 1 bar
~ 1 apple and three graham crackers with 1 tablespoon smart balance or all natural peanut butter
TIPS
Add any fresh herb to any dish to rev up the flavor or add 1 tbsp. Ms. Dash to rice or fish and poultry to give it a zing. You can even add some cajun spice to just about anything if you like it hot. There is an also fresh squeeze of lime and lemon that takes the food to a tropical place. Don’t be afraid to mix and match your dishes as long as you stay within your counts for that meal and for that day. Remember that you need to eat for what you have coming up not for what you have already done. Say if you know you are going to take a nap after a meal then don’t eat so many carbs because you will not be burning them off.
SOME BRAND NAMES THAT I LIKE AND ARE GOOD FOR YOU
Laughing cow light cheese
Weight watchers bagels
Weight Watchers cheeses
Multi bran Chex
South beach protein bars
Fiber one bars
South beach on the go packets
Crystal light on the go packets
Zesty light italian (for salads and marinating fish and poultry)
Egglands best eggs
Egg beaters with some yolk
Any brand organic soy milk
Smart balance peanut butter
smart balance buttery spread
Smart balance spray butter
Kraft 2% cheese sticks
Organic romaine lettuce
All of the fresh fruits and veggies you can stand (if they have thick waxy peels, peel them, that’s where all of the pesticides reside)
Smart pop popcorn
South Beach cereal
Barilla whole grain pasta
Healthy Harvest pasta
Barillas Plus pasta
Club soda and South Beach on the go (if you need the carbonation like me)
Light Ragu s