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Publication: Diet Buddy
10 Pound Weight Loss Plan! Part-1

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         Diet Buddy - Monday, February, 26, 2007

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


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 

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


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 

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

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 

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 

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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