Daily Healthy Eating Plan

     You can lose fat with a daily healthy eating plan that consists of low glycemic recipes!    Confused about how much to eat of each food group for good nutrition?   Below you will find a week of low glycemic menus that include low glycemic snacks and the calorie amounts for each meal..   

     For your convenience you can access the printable low glycemic index recipes for each meal.

     Hint: DO NOT worry if it doesn't look like enough food for you now! That's because you aren't getting enough nutrients the way you are eating now.   Right now you have cravings - they will go away.   Sugar cravings are caused by mineral deficiencies and eating a high glycemic diet.

     In order for this to work for individuals with all sorts of different needs as far as family, work and lifestyle, there needs to be FLEXIBILITY built in.   You will need to adjust each recipe for the the number of people you'll be serving but most snack and lunch recipes are for one person. This plan can adapt to each person's schedule because you can easily pack snacks and lunches.

     The most important key to this is following certain principles of eating rather than a rigid diet plan.

Green juicing several times a week. Eat your biggest meals at breakfast and lunch. Eat whole foods from the low glycemic food list.

     On the other hand a daily healthy eating plan for the week can be a time saver for the busy person.   Write your groceries list from your menu plan and do not shop if you're hungry!   Our menus below include printable low glycemic index recipes.   They do not involve deprivation but rather utilize principles of eating that are based on good nutrition.  You cannot lose fat permanently unless you are meeting your nutritional requirements.

     These meal ideas are based on a low glycemic response of foods and drinks which means that they will not raise your blood sugar.    Blood sugar spikes lead to sugar cravings and binge eating. This daily healthy eating plan is intended to promote good health, fill you up, taste great, and increase physical stamina.

While I do not suggest counting calories obsessively as diets do, it is important to have a good idea of how much food constitutes 1500 calories a day for women and 1650 for men.     At this rate, eating the right foods and exercising daily, you WILL lose fat.  These daily menu options are approximately 1500 calories a day so men can add a little more.

     In a day and even within one meal with a daily healthy eating plan you half the food on your plate and half the food you eat all day should be vegetables and fruit.    Another quarter of your plate or 25% of what you eat all day can be protein food.    You will get a lot of fat in your protein foods, raw nuts, seeds, and meats.  About 20 - 30% of what you eat can be fats, especially plant fats.  

      Omega 3 fats are found in fish, raw nuts, avocado, flaxseed meal, olive oil, and raw seeds and you need more of these than animal fats.     You can get the omega 6 fats from animal sources like dairy products,  meats and poultry.    Coconut oil is an excellent plant source for saturated fats.

     *All snacks are OPTIONAL depending on if you are hungry.   Do NOT eat unless you are hungry.

      If you do need a snack, what you eat is extemely important.

     Snacks can be every 3 hours that include protein, healthy fats and  low density carbs (fruits or vegetables.)

Day 1

Breakfast

Breakfast Burrito

1 cup of green tea or coffee with low glycemic sweetener if desired

515 calories

Snack

6 oz. unsweetened, chocolate, almond, soy milk or whole cow's milk (add 50 more calories)

1 celery stick

1 apple or low glycemic fruit in season

100 calories

Lunch

Steak Spinach Salad

1 t. low calorie salad dressing

2 whole grain, low glycemic crackers

1 orange or other low glycemic fruit in season

396 calories

Snack

Berry Low Fat Smoothie

255 calories

Dinner Snack

7 walnuts

6 oz. unsweetened, chocolate, almond,  soy milk (whole milk add 50 calories)

1 celery stick or other raw veggie

1 apple or low glycemic fruit in season

173 calories

1,439 calories for the day

Note: On Day 2 of your daily healthy eating plan you will be drinking a green smoothie for the main portion of your evening meal. No calories are calculated because this is a freebie! A green smoothie is so nutritious and it is flooding your body with the phytonutrients you need. It is somewhat filling and very satisfying and really, the calories in it are negligible.    It's all good. Substitute a green smoothie for a normal dinner 3 - 5 nights a week for faster weight loss. Drink it with 7 walnuts OR 1 cup plain yogurt and 1/4 cup fresh or frozen fruit if you are hungry.

Day 2

Breakfast

Oatmeal

1/2 cup milk or unsweetened plain almond or soy milk

1 cup green tea or coffee

350 calories (add 20 calories for cow's milk)

Snack

7 raw almonds

1 pear

6 oz.  milk, unsweetened almond or soy milk (add 50 calories for cow's milk)

253 calories

Lunch

4 oz. turkey burger with 2 slices sprouted grains (Alvarado St. Bakery)bread, 2 teaspoons mayonaise, 1 slice tomato, lettuce, red onion

1 small romaine leaf salad with tomato, sliced cucumbers and 3 black olives with 1/2 t. low calorie dressing

425 calories

Snack

1 apple or other fruit in season

1 oz. cheese

135 calories

Dinner

Green Smoothie

If you are hungry later eat 6 oz. of plain yogurt with some frozen fruit and no more than 7 walnuts or other raw nuts.

190 for yogurt and nuts

1,353 calories for the day (with yogurt and nuts)

Note: Wash lots of raw veggies and low glycemic fruit and keep in zip lock baggies in the refrigerator so you can take them with you to munch on. A daily healthy eating plan includes 6 - 10 servings fruits and vegetables.

Day 3

Breakfast

Yogurt, fruit and nuts

1 cup of green tea or coffee

339 calories

Snack

2 low glycemic crackers spread with 1 T. red pepper roasted hummus

2 celery sticks 1 orange in quarters

115 calories

Lunch

fish chowder (restaurant or take out)

small green salad with 2 teaspoons oil and vinegar dressing

2 low glycemic crackers (100% whole grain)

1 apple, orange or stone fruit

355 calories

Snack

Tahini Power Smoothie

215 calories

Dinner

Quinotto

lightly steamed broccoli with 1 teaspoon olive oil and salt and pepper to taste

6 oz. of plain yogurt with frozen cherries

450 calories

1,474 calories for the day

Note: These menus are geared toward people who work. On the weekends or if you don't work, eat the dinners for lunch and at night just have a salad and yogurt or  a green smoothie.

      This is the most ideal daily healthy eating plan for losing fat most efficiently.

Day 4

Breakfast

Green Tea Fat Loss Special

1 slice Food for Life (or Alvarado St. Bakery) sprouted, whole grain toast 2 pats butter

335 calories

Snack

1 pear

7 pecans

6 oz.  milk,  unsweetened almond or soy milk (add 50 calories for cow's milk)

215 calories

Lunch

Hummus sandwich with roasted pepper hummus and toasted, sprouted grain toast, sliced goat cheese and sliced avocado, tomato and lettuce

raw broccoli spears

1 orange or other fruit in season fruit

315 calories

Snack

Chocolate Low Fat Smoothie

241 calories

Note: A daily healthy eating plan does not mean that you need to deprive yourself of chocolate!    Chocolove xoxox may be found in natural foods markets.    It's 70% cocoa content so it's dark chocolate which has the most antioxidants.   The trick is to eat 1/2 serving at a time (3 small squares) which is only 80 calories and 5 and a half grams of sugar.    If you are insulin resistant find one that is sweetened with stevia or coconut palm sugar.   If you love chocolate this is a nice treat occasionally but only during the day before you take your exercise.

Dinner

1 cup shrimp salad, with mixed greens, sliced green onions, raw veggies, small handful sesame seeds, 1 teaspoon low calorie dressing

2 low glycemic 100%   wholegrain crackers

400 calories

1,506 calories for the day

Day 5

Breakfast

2 soft cooked eggs or 2 scrambled eggs in 1 pat butter

1 orange quartered

1 slice sprouted grain toast with 2 pats butter

330 calories

Snack

1/2 cantaloupe with 2 heaping T. cottage cheese

185 calories

Lunch

1 cup chili (restaurant or take out)

2 100%  wholegrain, low glycemic crackers

1/2 cup grapes

352 calories

Snack

1/2 cup fresh cherries or grapes

8 oz. unsweetened chocolate almond milk

100 calories

Dinner

Green Smoothie

1 cup plain yogurt with frozen cherries

200 calories

1,167 calories for the day

Note: Do not skip meals with your daily healthy eating plan because your body's metabolism will get out of whack and your body will be hanging on to the fat as a survival mechanism.    If you are still hungry after a meal, eat some low glycemic fruit or raw veggies.   Another option is 8 oz. of Lakewood's super veggie juice or 8 oz. of unsweetened chocolate almond or soy milk. These are low glycemic, filling and low calorie snacks!

Day 6

Breakfast

1/2 cup Ezekiel 4:9 Sprouted Whole Grain Cereal with 1/2 cup milk,  unsweetened almond or soy milk, 1 teaspoon agave syrup

1 cup green tea or coffee

228 calories (add 20 calories if using cow's milk)

Snack

Peach Smoothie

1  100% whole grain cracker with 1 T. almond butter

363 calories

Lunch

1 cup grilled chicken salad with romaine lettuce and veggies (take out or restaurant,) 1 teaspoon low calorie salad dressing

2 100%  whole grain, low glycemic crackers

1 apple or stone fruit in season

335 calories

Snack

Mint Melon Smoothie

7 walnuts

185 calories

Dinner

1/2 sweet potato

1/2 cup lentils with spinach and garlic

small, mixed green salad with 1 oz. goat cheese crumbled, 1 T. sunflower seeds, sliced cucumber and cherry tomatoes, 1 teaspoon low calorie salad dressing

378 calories

1,489 calories for the day

Note: Fats are great but skip them at night.

     You do not need butter on the sweet potato. Buy jewel yams because they are the sweetest and they do not need fat to be delicious!

      On a daily healthy eating plan do NOT combine whole grains with protein for your evening meal.

       Either eat a serving of whole grain and beans with vegetables and a salad OR eat some protein, poultry, beef, fish, or eggs with vegetables and a salad.

      * This is better food combining for your digestion and it's fewer calories in the evening.

Day 7

Breakfast

1/2 cantalope with 1/2 cup cottage cheese

1 slice sprouted, whole grain toast (Ezekiel or Food for Life or Alvarado St. Bakery) with 2 pats butter

350 calories

Snack

1 hard boiled egg

1 8 oz. glass Lakewood super veggie juice

166 calories

Lunch

1 cup bean salad (take out or restaurant)

1 slice, whole grain sprouted grain toast with 2 pats butter

1 oz. favorite cheese

1 apple or other fresh  fruit in season

350 calories

Berry Low Fat Smoothie

7 raw almonds

335 calories

Dinner

1 cup steak romaine salad, which is the steak spinach salad using romaine and mixed greens and your favorite raw veggies with 1 teaspoon low calorie salad dressing

1 orange quartered

345 calories

1,546 calories for the day

     Get used to eating snacks at night instead of a full meal.   Eat good fats during the day and your biggest meal at lunch time when possible.   The best daily healthy eating plan needs to be satisfying, optimized for energy, nutrient dense and include enough fresh fruits and vegetables. This daily healthy eating plan will get you started! 

       Remember you are likely deficient in lots of essential nutrients if you've been eating high glycemic foods.    Get a good basic vitamin and mineral supplement  and drink green smoothies  for maximum nutrition.   The cravings will go away when you eat the low glycemic way and consume  more whole, nurient dense foods.     

Keep reading the articles below for more support with your new way of eating.

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Portion Control Tips

Portion control is essential for good weight management. You need a standard of measurement, the serving size, for your reality check.

Glycemic Index List of Foods

The glycemic index list of foods includes foods that lower blood sugar and help you to lose fat.

Low Glycemic Recipes

Here are some great low glycemic recipes to get you started on a new way of eating.

Reading Food Labels

Find out where the fat traps are hidden! This is what leads to obesity and insulin resistance.

Learning How to Grocery Shop the Low Glycemic Way

This is the answer to a question from a reader for the best strategy to shop for low glycemic foods in the super market.

Burn Belly Fat

This is a safe, natural fat blocker that really works to burn fat effectively. It stops the creation and growth of fat cells, burns belly fat and helps to control your appetite and lower your blood sugar!

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