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10 Pound Weight Loss Plan! Part-1 | |
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Diet Buddy - Monday, February, 26, 2007
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10 Pound Weight Loss Plan! Part-1
Hi There Buddies...
Here in the Midwest we seem to be having a mini "heat
wave", which is putting the smiles back for many of us who
love sunshine and warm air. After this past month all I
can say is "Bring It On"...
Are you getting tired and bored with your diet plan?
Don't know what to eat anymore? Skipping meals in order
to drop a few?
Today let's get ready to start losing ten pounds by paying
attention to the amounts of food we eat, eliminating
unnecessary sugar and fat from our foods, and making sure
to include delicious meals and snacks to keep our taste
buds happy.
Below, compliments of Lynn Grieger, RD, CDE, from iVillage
Diet & Fitness, are meal ideas divided into three basic
categories: On The Run, Family-Friendly and Cheap and Easy.
Stick with one theme or mix and match these meals to suit
your lifestyle. For example, you can choose a breakfast
On the Run while driving to work, choose a Cheap and Easy
lunch, and then prepare a Family Friendly dinner. You can
even make substitutions as long as you stick to the follow-
ing guidelines: Breakfasts are 300 to 400 calories, lunches
450 to 550 calories, and dinners 400 to 500 calories. Add
snacks between meals if you're hungry or need more fuel to
keep up with your exercise routine.
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Breakfast Ideas!
On the Run:
1. A breakfast bar, banana, hard-boiled egg (cook the
night before)
2. Smoothie: Blend 1 cup fat-free yogurt, any fresh or
canned fruit and skim milk to thin to your desired
consistency; 1 slice toast topped with 1 teaspoon
margarine or jelly
3. Fast food egg sandwich on an English muffin; hold the
cheese and meat to save 200 calories and 18 grams of
fat; choose skim or 1-percent milk to drink
Family-Friendly:
1. Egg sandwich (one egg fried in a nonstick skillet coated
with cooking spray, placed on a toasted whole-grain
English muffin and topped with a slice of low-fat
cheese), grapes, skim milk
2. One-half cup instant oatmeal cooked with skim milk,
topped with a sliced banana and a sprinkling of cinnamon
and brown sugar; 1 cup fat-free yogurt
3. One whole-grain toaster waffle (or use your own homemade
waffles or pancakes that you made over the weekend and
froze for use during the week) topped with fresh or
frozen mixed berries and drizzled with a touch of maple
syrup; 1/2 cup low-fat cottage cheese; skim milk
Cheap and Easy:
1. One serving (read the label for specifics) whole grain
breakfast cereal topped with skim milk and a sliced
banana, 1 slice whole grain toast with peanut butter
2. Two slices whole-grain toast topped with peanut butter,
1 sliced apple, skim milk
3. Veggie omelet made with 1 egg (or egg substitute),
leftover cooked vegetables and 1 ounce low-fat cheese,
1 slice whole-grain toast topped with 1 teaspoon
margarine, 1/2 grapefruit
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Lunch Ideas!
On the Run:
1. Turkey sandwich you made at home (2 slices whole-grain
bread, 2 ounces turkey, lettuce, tomato and a mixture of
mustard and low-fat mayo), 1 cup baby carrots, 1 cup
grapes
2. Fast-food small burger (hold the cheese!), garden salad
with low fat-dressing, 1 cup celery sticks you bring
with you
3. Frozen dinner with around 300 calories, 2 cups prepared
tossed salad with fat-free dressing, 1/2 cup fat-free
frozen yogurt for dessert
Family-Friendly:
1. Tuna-melt sandwich (water-packed tuna mixed with low-fat
mayo spread on a whole-grain English muffin, topped with
a slice of low-fat cheese), 1 cup mixed raw veggies with
fat-free salad dressing for "dip," sliced apple, skim
milk
2. One cup chicken-noodle soup, 6 crackers spread with 1
tablespoon peanut butter, 1 cup cherry tomatoes, 1/2 cup
melon balls, skim milk
3. Pita sandwich: Stuff a whole-grain pita pocket with 2
ounces sliced turkey or lean ham and as much lettuce and
chopped tomato as you can, drizzle with low-fat Italian
dressing; mix green, red, and yellow pepper slices and
serve with low-fat salad dressing for "dip"; 1 fresh
pear; skim milk
Cheap and Easy:
1. PB&J sandwich on whole grain bread, 1 cup sliced carrots
and celery, 1/2 cup peaches canned in water, skim milk
2. Two slices leftover pizza, 2 cups tossed salad with low-
fat dressing, skim milk
3. One cup canned or homemade black beans or lentil soup, 1
slice whole-grain bread with 1 teaspoon margarine, 1 cup
mixed raw vegetables with low-fat dressing for "dip," 1
orange, skim milk
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Dinner Ideas!
On the Run:
1. Grilled chicken sandwich (hold the dressing), garden
salad with low-fat dressing, skim milk
2. One soft bean or chicken taco, 2 cups tossed salad with
low-fat dressing, 1 cup flavored fat-free yogurt
(cappuccino is sublime!)
3. Roasted chicken from the grocery store (3 ounces is
about the size of a deck of cards or the palm of a
woman's hand), 1/2 cup rice pilaf, 1 cup green beans
with 1 teaspoon margarine, 1/2 cup pineapple (fresh,
or canned in water), skim milk
Family-Friendly:
1. Spaghetti and meatballs (your portion should include 1
cup cooked spaghetti about the size of your fist, 1/2
cup spaghetti sauce and 2 large meatballs), 2 cups
tossed salad with fat-free vinaigrette dressing, 1/2
cup grapes, skim milk
2. Half a chicken breast (about the size of the palm of
your hand), sauteed in a nonstick pan and seasoned with
pepper, garlic and basil; 1/2 cup packaged rice mix;
1 cup broccoli (fresh or frozen) topped with 1 teaspoon
margarine and a sprinkling of Parmesan cheese; 1/2 cup
mixed fruit (fresh, or canned packed in water); skim
milk
3. Three ounces grilled steak, 1/2 cup baked sweet potato
(sprinkle with cinnamon and a touch of brown sugar), 1
cup carrots (raw or cooked, your choice), yogurt parfait
for dessert (layer 1/2 cup fat-free yogurt, 1/2 cup
chopped fresh fruit and 1 tablespoon granola in pretty
glasses)
Cheap and Easy:
1. Rice and beans (use 1/4 cup brown rice and 1/4 cup
white rice; mix with chopped onion, celery, 1 cup
canned kidney beans and tomato sauce to taste), 1 cup
cauliflower (serve fresh cauliflower with fat-free
salad dressing for a dip; serve cooked cauliflower
with a sprinkling of Parmesan cheese), 1/2 cup peaches
canned in water, skim milk
2. 1 medium potato topped with 1/2 cup low-fat cottage
cheese, 1 ounce shredded low-fat cheddar cheese and
1 cup chopped raw vegetables (tomatoes, peppers,
cucumbers, onions, celery, etc); fresh apple; skim milk
3. Tuna Helper (1 cup portion) made with half the
margarine, 1 cup mixed cooked vegetables, 1/2 cup
canned pears in water, skim milk
Use this easy-to-follow diet plan to lose the first 10,
the last 10, or any 10 pounds in between! Because it's a
balanced and flexible program, you can stay on this diet
as long as it takes.
~
Next week I'll finish off this Diet Plan with Snack Ideas
and Secrets and Suggestions.
Did You Know ???
That if you tried to lose weight in the past and were
unsuccesful, perhaps your goal was unrealistic. Although
you may have sights set on losing as much as 30 or 40
pounds, just a 10-pound weight loss can substantially
reduce your risk of disease and improve your overall
health, and it's a loss that's more realistic to maintain.
Having trouble losing those 10 pounds? Join fellow buddies
in our Diet buddy Forum at...
The Diet Buddy Forum
Have a great week everyone !!!
Disclaimer: Since I am not a medical professional any
statements in this column are strictly based on research I
have done and should not be misconstrued as medical advice.
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END OF DIET BUDDY
Copyright 2007 by NextEra Media. All rights reserved.
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