RECIPES
"THINGS or PEOPLE" may make it harder for us to reach our goals, but WE are the only ones responsible for decisions we make.
Breakfast
Main Dishes
- Tuna Bowl
- Meatza
- Egg White Pizza
- Egg White & Tuna Bake
- Tuna Muffins
- Tortilla Casserole
- Oatmeal Casserole
- Pumkin Bake
- Shiratake Yum-Yum
- Pumpkin Turkey Chili
- Crock Pot BBQ Pulled Chicken
- Protein Dip
- High Fiber Pizza
- Karen's Kickasserole
Soups
Cookies/Desserts
- Protein Cookies
- Pier's Cookies
- Protein-Pumpkin Cookies
- Bread Pudding
- Karen's Power Cookies
- Grape Dessert
- Peanut Butter Protein Cookies
- Protein-Pumpkin Cookies
- Karen's Fiber One Bar
- Ice Cream Sundae
- Oatmeal Chocolate Mint Cookies
- Protein Brownies2
- Single Serving Microwave Protein Cookie
- Crazy Brownies
- Veggie Cookies
TOP 10 NUTRITION RULES TO FOLLOW
- Eat small, frequent meals, 5-6 meals a day, spaced evenly throughout the day.
- Each meal should contain a “serving” of lean protein and complex carbohydrate.
- Try to consume 1 gram of lean protein per pound of desired body weight.
- Limit food that contains white flour and sugar.
- Become aware of portion sizes. Weigh and measure things if you are not sure.
- Have your “starchy” type of carbs early in the day. Evening meal should be lean protein and veggies.
- Coffee, tea and diet soda are ok in moderation, as long as you are getting at least 64 oz. of plain water a day.
- KEEP A FOOD LOG! Write in it when you eat, not at the end of the day.
- One day a week allow yourself to have a few things you would not normally eat. NOT the whole day, just a meal or two.
- When you slip up, learn from your mistakes. Don’t beat yourself up. Then just get right back on track.
Click to print rules. | Best Food Choices
SOME SUGGESTED READING
"The South Beach Diet Book"--by Arthur Agatston, MD. This is really how we all should eat, regardless if we need to lose fat or not.
"The Complete Book of Food Counts"--by Corinne T. Netzer
"Everything You Neet to Know About Fat Loss"--by Chris Aceto
www.nutramedia.com