HEALTHY PLATE DIET
This is to replace my prepared meals because eating them all the time is tres expensive. Plus I like the idea of the healthy plate diet whic is visual and easy to do. Each plate visually is 1/3 protein 1/3 veggies (not white), and 1/3 whole grain (not refined.) I substitute 1/3 fruit or dairy in the AM because I am not Japanese. (They have salad for breakfast!) I'm going to combine this with the diet below, but intend to keep within 1200 calories no matter which.
PORTION CALORIE CONTROL DIET
I based this diet on research I did about the medfast diet and nutrisystem.
I read the calories and properties of portions of protein, vegetables and carbs, and fat. I went to eBay so that I could invest in just a few of the nutrisystem entrees to see how I would feel. Some were pretty good. The portions seemed deceptively small, but with a veg and salad turned out to be quite enough until my snack.
Well Nutrisystem wasn’t fresh food ” and it seemed quite expensive. Also, I was annoyed at having to commit to spending so much money without knowing what I’d get.
So instead I bought
1. Diet Frozen Entrees at the supermarket, especially the ones on sale. My only criteria was that they be 300 calories or less. I added
2. Breakfast plus
3. Three Snacks. I mixed that with an
4. Altered Medifast plan of my own. I tried to do
5. Enough Exercise to be at least 200 calories more than exercise count.
So the day looks like this:
PORTION/CALORIE CONTROL DIET
BREAKFAST: <250 calories
SNACK: < 150 calories
LUNCH: Diet Frozen Entree < 300 calories + Low Cal Fruit
SNACK: < 150 calories
DINNER: Diet Frozen Entree = about 300 calories + Salad
SNACK: calories vary.
Here is a sample of what I might eat in a day:
Breakfast For me iS
Crystallite orange sunrise. (VITAMAN c)
Light bread, English muffin, or half bagel.
Sometimes I make French toast from lite bread and eggbeaters, then sprinkle Splenda or diet syrup on top.
Snack#1 Is usually, about 150 calories.
Could be an English muffin,
or toast, or Quaker rice cakes with fake butter and Splenda.
Or soup at hand and half eng muff
Or soup with 1 rice cake and fat free cheese.
And no-cal juice. Or soda.
Yoplait thick and creamy, or Jell-O /Hunts diet jello or pudding.
A cup of Fruit (cantaloupe is very cheap calorie wise).
Lunch I tried to keep this one under 220 calories
Hardcore dieting is 150 calories of lite soup + half an English or other carb.
Easier is low calorie frozen or packaged dinner.
Or a really giant salad with everything but meat in it.
Snack #2 Whatever I am craving at that time.
Dinner A larger frozen entrée + salad with crazy salt and tiny bit of diet mayo or dressing + green veggie with fake butter.
Snack #3 Depending on my sum total of calories for the day, I accordingly to reach a daily total under 1200 calories.