If you want to lose weight, simply stick to a diet. It is not just cutting calories but satisfying your hunger by eating the right kind of food. Women following a low fat diet were allowed to fill up on all fruits and vegetables. Just pick one suggested kind of food for breakfast, lunch, dinner and snacks for each day.
Lean Green Soothie- combine in blender 1 ½ cups 1% low fat milk, 1 chopped frozen banana, 1 cup baby spinach, 2 tablespoons old fashioned rolled oats, 1 tablespoon ground flaxseed and 1 tsp honey. Just blend it until smooth.
BLT Egg Sandwich – cook 1 whole egg and 2 slices of bacon. Then, place on a whole grain English muffin with 2 romaine lettuce leaves and 2 slices tomato and serve with orange.
Smoked Salmon on Rye with an Apple – spread 2 tablespoons 1/3 less fat cream cheese on 2 pieces rye bread. On top place the smoked salmon and 2 fresh chives. Serve with an apple.
Spinach Potato Scramble with parmesan – sauté 2 cups of baby spinach in a skillet with 2 tablespoons olive oil and 1 cup shredded potato. Cook until golden brown and tender. Together 1 whole egg and 2 egg whites whisk it and add to skillet. Then top scramble with 2 tablespoons grated cheese and a sprinkle of black pepper. Then serve with 2 ½ grapes.
Toast with Marmalade Walnut Breakfast Spread – together, mix ½ cup 2% low fat cottage cheese, 2 tablespoons orange marmalade, 3 tablespoons chopped walnuts and a dash of cinnamon. Serve in 2 pieces of whole grain toast.
For lunch and dinner again you may choose one:
Soup and a whole grain roll – where you heat 2 ½ cups canned reduced sodium butternut squash or lintil soup. Combine 1 tablespoon balsamic vinegar and 1 teaspoon olive oil. In a vinaigrette, dip 1 whole grain roll. Then serve with soup.
Smoked Salmon Sushi – with 3 nori (seaweed) sheets, wrap each with 3 tablespoons shredded cucumber, 2 tablespoons shredded carrots, 1 diced peeled avocado and ½ ounce smoked salmon. Then drizzle with lower sodium soy sauce and serve.
Chicken Cobb Salad – toss 2 cups salad greens, ½ shredded carrots, ¼ chopped peeled avocado, 1 slice hard cooked egg, 2 ounces baked or skinless rotisserie chicken and 2 tablespoons balsami vinaigrette.
Wild Salmon Plate – mix 4 ounces canned salmon with 3 tablespoons chopped celery, 1 tablespoon lemon juice, 1 tablespoon chopped chives, 1 teaspoon olive oil and ¼ teaspoon each of dried dill and black pepper. Serve with 10 whole grain crackers and ½ cup each of cucumber slices and bell pepper slices.
Thai Tofu sandwich – in a skillet with cooking oil heat 1 (4ounce piece of tofu until golden brown about 4 minutes each side; brush with ½ teaspoon spiranatha (thai chilli garlic sauce). Place tof, ¼ sliced peeled avocado and ¼ cup of cucumber slices, shredded carrots and fresh cilinto or a whole grain roll.
Steak Lettuce Wraps with seasoned Home Fries – preheat oven to 400 degrees. Then slice 1 small potato into fry shapes, toss with 1 teaspoon olive oil and 1 teaspoon chilli powder. Roast on baking sheet until golden (about 30 minutes). Grill 1 (3 ounce) sirloin steak until desired degree doneness; slice into thin strips. Fill 6 romaine lettuce leaves with steak. Top with ½ cup thinly sliced red bell pepper with 1 tablespoon balsamic vinaigrette.
With suggested foods, if you would only follow you will be able to see results in 5 weeks.