Sunday, April 17, 2016

Diet and Example menu plan for 4/12/16

Meal: Breakfast
Time: 10;00 AM
What I ate or drink? Fiber One brownie
Number of calories: 90
How much or number of ounces: 8oz. water
Where eaten or drank:  Home
Reflection: At least I have eaten something for breakfast.

Meal: Lunch
Time: 1:20 PM
What I ate or drink? Cheerios
Number of calories: 700
How much or number of ounces: 12 oz. water + 32 oz. coffee
Where eaten or drank:  Home
Reflection: I ate way too much in one setting

Meal: Snack 1
Time: 4:30 PM
What I ate or drink? Peanut butter and jelly sandwich
Number of calories: 460
How much or number of ounces: 12 oz. water
Where eaten or drank:  Home
Reflection: Should I have eaten that before I eaten the fries?

Meal: Dinner
Time: 5:00 PM
Food consumed: French fries
Drink and amount consumed: 12 oz.water
Calories: 360
Reflection: I did eat a healthier portion of fries than before, so I did not eat too much in one sitting

Meal: Lunch
Time: 8:40 PM
What I ate or drink? Fiber One brownie
Number of calories: 90
How much or number of ounces: 32 oz. coffee + 4 oz. juice
Where eaten or drank:  Home
Reflection: I should have consumed some water, even if it only 8 oz. of water,

Daily Totals:
Number of calories: 1700
How much or number of ounces: 44 oz. water+  64 oz. coffee +4 oz. cranberry juice
Where eaten or drank:  Home
Overall summary: Not bad...not bad at all, except I did not always consume food in healthy portions.

Sample:
Breakfast

Oatmeal with Fresh or Frozen (No Sugar Added) Fruit

Oranges or tangerines make a great snack on a healthy meal plan.
By switching from a bowl of cold, dried cereal to one of hot whole-grain cereal and fruit, you’d take in approximately 100 fewer calories each day. That one simple change to your daily diet could help you drop about 10 pounds in one year. Plus, hot cereal has more “staying power.” It tends to fill you up better – and longer – than dried cereal.

Tea or Coffee

Veggie-Salsa Tortilla

1 steamed 6-inch corn tortilla with fresh or grilled vegetables (such as onions, green bell peppers, and tomatoes) and no-added-salt salsa.

Warm the tortilla between slightly moistened paper towels in the microwave for about 1 minute, then top with veggies and salsa; fold

1 Navel Orange or 2 Tangerines

Rest of plan can be found at this site:
https://www.pritikin.com/your-health/health-benefits/healthy-weight-loss/1720-healthy-meal-plan-for-weight-loss.html