Daily Healthy Eating Plan
You can lose fat with a daily healthy eating plan that includes low glycemic recipes! 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! Of course you are used to eating more right now. This is a journey....1500 calories a day is what you're striving for. And the fats in the snacks will be very filling.
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.
Snacks every 3 hours that include protein, omega 3 fat and carbs (fruits or vegetables.)
Eat biggest meals at breakfast and lunch.
Eat from the low glycemic food list.
On the other hand, suggested menus can be a time saver for the busy person. Our menus below are printable low glycemic index recipes. They do not involve deprivation but rather utilize principles of eating that are based on solid science. 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 a 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 more. |
In a day and even within one meal with a daily healthy eating plan you need to try to eat 55% low glycemic carbohydrates, at least half being vegetables and fruits, 15% protein, and 30% fats most of which are omega 3s. Omega 3 fats are found in fish, raw nuts, avocado, flaxseed meal, olive oil, and raw seeds. You will get omega 6s in dairy products and meat.
Daily Healthy Eating Plan
Day 1
Breakfast
Breakfast Burrito
1 cup of green tea or coffee with low glycemic sweetener if desired
1/2 cup blueberries and "cream" {whole milk or unsweetened soy or almond milk sweetened with low glycemic sweetener)
260 calories
Snack
7 walnuts
8 oz. unsweetened, chocolate, almond or soy milk (1/2 cup whole, cow's milk add 25 more calories)
1 celery stick with 1 T. nut butter
1 apple or low glycemic fruit in season
215 calories
Hint: 1 T. of nut butter is 105 calories. If you need to add 300 - 400 more calories a day in the beginning adding more healthy fats or protein with fat at a morning meal or snack is a good strategy! Fats are filling and will give you energy!
Lunch
Steak Spinach Salad
2 whole grain, low glycemic crackers
1 T. cream cheese
1 orange or other low glycemic fruit in season
415 calories
Snack
Berry Low Fat Smoothie
3 squares dark chocolate (Chocolove xoxoxo has 4 grams sugar)
335 calories
Dinner
4 oz. baked salmon with a little white wine and lemon juice
small green salad with cherry tomatoes (other raw veggies)
1 teaspoon sunflower seeds and 1 1/2 teaspoon low calorie salad dressing
1/2 cup green beans
1 nectarine or 1/2 cup strawberries for dessert
6 oz. unsweetened, chocolate or plain almond or soy milk
335 calories
1,569 calories for the day
| Note: On Day 2 of your daily healthy eating plan you will be eating a meal replacement, low glycemic smoothie for your dinner. If you do this at least once a week you will be accelerating your fat loss. |
Day 2
Breakfast
Oatmeal with cranberries, walnuts and apple
1/2 cup 2% milk or unsweetened plain almond or soy milk
1 cup green tea or coffee
350 calories (add 20 calories for cow's milk)
Snack 3
7 raw almonds
1 pear
8 oz. low fat milk or unsweetened almond or soy milk
253 calories
Lunch
4 oz. turkey burger with 2 slices sprouted grains (Alvarado St. Bakery)bread, 2 teaspoons reduced fat 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 6 oz. can of V8 juice or my favorite, 8 oz. Lakewood super veggie juice which has 18 vegetables in it and tastes great!
103 calories
Dinner
Tahini Power
Since this will be your daily healthy eating plan meal replacement shake, instead of 2 T. of yogurt, you will add a full 6 oz. carton of good quality yogurt like Brown Cow. This is very, very filling and will see you through the evening.
371 calories
1,501 calories for the day
| 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 low calorie dressing
2 low glycemic crackers (whole grain)
1 apple
355 calories
Snack
chocolate low fat smoothie
6 oz. of plain yogurt with frozen cherries
301 calories
Dinner
Quinotto
mixed green salad with raw asparagus and grated parmesan cheese and 1 teaspoon low calorie dressing
lightly steamed broccoli with 1 teaspoon olive oil and salt and pepper to taste
365 calories
1,475 calories for the day
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
4 oz. low fat milk or 8 oz. unsweetened almond or soy milk
215 calories (add 20 calories if 2% cow's milk)
Lunch
hummus sandwich with roasted pepper hummus and toasted, sprouted grain toast, sliced goat cheese and sliced avocodo, tomato and lettuce
raw broccoli spears
1 orange or other fruit in season fruit
315 calories
Snack
chocolate low fat smoothie
1/6 (3 small squares) chocolate bar Chocolove xoxoxo with 4 grams of sugar
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 is 70% cocoa content so it is 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. This is easy because you allow yourself this treat more than once a week. |
Dinner
1 cup shrimp salad, with mixed greens, sliced green onions, raw veggies, small handful sesame seeds, 1 1/2 teaspoons low calorie dressing
2 low glycemic crackers
440 calories
1,546 calories for the day
Hint: Adding more fresh fruits and vegetables is always a great strategy for giving you energy and the fruit will give you something sweet!
Day 5
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 T. cottage cheese
185 calories
Lunch
1 cup chili (restaurant or take out)
2 wholegrain, low glycemic crackers
1/2 cup grapes
352 calories
Snack
Chocolate Low Fat Smoothie
1/2 cup fresh cherries or grapes
221 calories
Dinner
Spaghetti with grated zuchinni and grated parmesan on top
Mixed green salad with fresh veggies and 1 1/2 teaspoons low calorie salad dressing
375 calories
1,463 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 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 unsweetened almond or soy milk, 1 teaspoon agave syrup if desired1 cup green tea or coffee
228 calories (add 20 calories if using 2% cow's milk)
Snack
1 nectarine or peach smoothie fresh if in season or 1/2 cup frozen peaches, 1 orange, 1/2 cup plain yogurt, 1/2 cup 2% milk or unsweetened almond or soy milk, 1 teaspoon agave syrup
250 calories (add 20 calories if using 2% milk)
Lunch
1 cup grilled chicken salad with romaine lettuce and veggies (take out or restaurant,) 1 teaspoon low calorie salad dressing
2 whole grain, low glycemic crackers
1 apple
335 calories
Snack
Berry Low Fat Smoothie
7 walnuts
313 calories
Dinner
1/2 sweet potato
1/2 cup lentils with spinach and garlic
small, dark, mixed green salad with 1 oz. goat cheese crumbled, 1 T. sunflower seeds, sliced cucumber and cherry tomatoes, 1 teaspoon low calorie salad dressing
| Note: 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 and protein with your evening meal. Either eat whole grain and/or beans with vegetables or eat some protein, poultry, beef, fish, tofu or eggs with vegetables. This is better food combining for your digestion and also will help you to lose fat. |
378 calories
1,504 calories for the day
Day 7
| Note: If you need something sweet to eat on this daily healthy eating plan, grab a piece of fruit in season or even 3 squares of dark chocolate (80 calories.) Better to indulge in your modified sweet tooth than to feel deprived and blow it on cheesecake. |
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)
2 pats butter
350 calories
Snack
1 hard boiled egg
1 8 oz. glass Lakewood super veggie juice which has 18 veggies in it and no fruit
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 low glycemic fruit in season
350 calories
Berry Low Fat Smoothie with an orange
300 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
365 calories
1,531 calories for the day
The goal of the daily healthy eating plan is losing fat while increasing your health and well being, maintaining muscle and having high energy all day long!
Please, this is meant to be a FLEXIBLE daily healthy eating plan so shift things around and do the best you can given the principles above. Use the printable low glycemic index recipes to print out the recipes above and even the entire plan and post on your refrigerator to remind you of a basic way to eat to lose fat!
This is meant to be a daily healthy eating plan that you can live with. It is NOT meant to be rigid or a way of eating that makes you feel deprived. We all tend to eat the foods we love so find the low glycemic foods you love and the omega 3 fats you love and explore new recipes.
Once you reach your goal weight and your cravings are gone then you can have something that's not low glycemic on occasion. When you indulge in a special dessert, take a small portion and do it at lunch time and then be sure to take that afternoon walk! This daily healthy eating plan is for food lovers and others who celebrate life with good food and company. Above all enjoy eating and a lifetime of fat loss!
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!
Portion control is essential for good weight management. You need a standard of measurement, the serving size, for your reality check! Also includes low glycemic snack ideas!
The glycemic index list of foods includes foods that lower blood sugar and help you to lose fat!
We have provided you with some great low glycemic recipes to get you started on a new way of eating!
Find out where the fat traps are hidden! This is what leads to obesity and insulin resistance....
This is the answer to a question from a reader for the best strategy to shop for low glycemic foods in the super market!
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