Recipes To Try

• Mashed sweet potatoes
• Turkey low fat meatloaf
• Chicken quesadilla with feta, spinach, in a low carb wrap
• Pork rind crusted zucchini, baked

Food

Here's a list of food options for each meal, and variety is key, so you don't get burned out.


SNACKS:

• Hard boiled eggs
• Raw carrots/broccoli/cauliflower with low carb ranch
• Unsalted peanuts/cashews/almonds (Toasted almonds are great too!)
• Pretzels (low sodium)
• Low fat string cheese
• Berries, apples, fruit (avoid bananas and grapes)
• Popcorn (we use 94% fat free popcorn)
• Low carb yogurt
• Oven roasted lunch meat 
• Zucchini, peppers, ect. Any veggies!

BREAKFAST:

• Eggs (not fried, and use cooking spray instead of butter)
• Oatmeal with fruit
• Low carb yogurt
• Berries
• Turkey Sausage
• Turkey Bacon (baked, not fried)
• Bran flakes with skim milk and fruit 

LUNCH:

• Turkey or chicken taco salad (or use a low carb, whole grain tortilla)
• Chicken flatbread and pile on the veggies
• Salad with protein
• Low sodium tuna wrapped in lettuce, add veggies
• Oven roasted turkey (from deli, not pre-packaged) wrapped in lettuce with cheese

DINNER:

• Vegan thin crust pizza with tons of veggies
• Steak (grilled or sear and then bake)
• Baked pork chops
• Grilled chicken
• Grilled or baked salmon
• Chicken or turkey taco salad or in a low carb, whole grain tortilla
• Baked boneless wings (Buffalo chicken salad, or by themselves)

SIDES:

• Green Beans (fresh or frozen, and no bouillon cube!)
• Carrots
• Sweet potato (occasionally)
• Broccoli
• Asparagus
• Cauliflower
• Zucchini
• Red potatoes (occasionally)
• Beans
• Peppers

DESSERTS:

• Sugar free jello
• Sugar free pudding
• Fruit with low fat whipped cream

Overhauling Your Diet

There are several things to keep in mind, and a lot of things to change. Here are some guidelines.

• Eat often, but watch portion sizes closely! Three healthy meals a day and two/three snacks.
• Protein portions should be the size of the palm of your hand. Lean meats.
• NO fried food.
• NO soda.
• Consider veggies a "free" food. Pile on the veggies!
• Read food labels.
• Low carb EVERYTHING! Omit carbs when you can! Choose which meal you want bread with! 
• No potatoes. A baked sweet potato or red potatoes are fine once a week.
• Once dinner is plated, immediately put all extra food into storage containers and in the fridge. 
• If eating out, when your meal arrives, it will most likely be over portioned. If so, portion yourself the correct amount and ask for a box to put the rest in to eat later.
• Shop the outer aisles of the grocery store. Think fresh produce, eggs, ect. Less processed, boxed food.
• Find ways to make your favorite foods diet friendly so you're not craving them as much!
• Portion and prepare your snacks at least 1 day in advance, so you don't open a cabinet and look for a quick fix for your hunger.
• Change your milk to skim milk
• Change your bread to a multi grain and seed or whole grain (read the labels)
• Be careful with salad dressings and condiments. Read the labels and buy low carb/fat when possible, also use portion control.
• Corn and peas are off the table. Too many carbs!
• Juice is off the table too! Too much sugar!