I encourage all participants to stay in Phase 1 of the program until they reach their health and weight goals. Now this may take 4 weeks or it may take 4 months. It really does not matter; however, the success in this program is to stay with Phase 1 long enough to be pretty much at the health and weight goals you have established and then move on to Phase 2 of the Healthy for Life Program. In Phase 2 - Basic Meal Plan involves eating two regular low-glycemic meals and one low-glycemic meal replacement. You will continue to have one regular low-glycemic meal and one low-glycemic snack replacement. Again many individuals choose to continue the aggressive Phase 1 of the Healthy for Life Program until they have lost most of their excessive fat. This is no problem, since this is truly a healthy and safe lifestyle that could be continued indefinitely. This would also mean that you should continue avoiding all sugar, grains, breads, white flour, rice, cereals, pasta, and potatoes. However, for those of you who advance to Phase 2 of the Healthy for Life Program, you are now able to begin adding whole grain cereals and whole grain breads along with some rice, pasta, and potatoes. You need to review the Recommended Food List to see which grains are acceptable and which ones are not. Following is a typical 14 day Basic Meal Plan for Phase 2. Obviously, you would simply repeat these recommendations, if you wanted to strictly follow a meal plan for a longer period of time. However, this meal plan is merely a guide to offer you an illustration of what you need to do.
Day 1
Breakfast
Two range fed chicken eggs prepared anyway you desire with one piece of whole grain bread (preferably Coarse Ground) along with a bowl of fresh whole fruit. You can use a non-hydrogenated spread made from vegetable oil or better yet you can use some olive oil.
Midmorning Snack
Nutritional Bar
Lunch
Tomato Stuffed with chicken salad
Fresh melon of your choice
Yogurt (non-fat, sugar-free) - 4 oz.
Midafternoon Snack
Whole apple
Handful of raw almonds
Evening Meal
Nutritional Drink
Day 2
Breakfast
Nutritional Drink
Midmorning Snack
4 oz of low-fat, sugar-free yogurt
Lunch
Turkey and Swiss sandwich made with a generous amount of turkey breast and low-fat Swiss cheese. Light Mayo, mustard, lettuce, and tomatoes can be added for personal taste. Again, the bread should be a coarse barley, oat bran, or rye bread. You can also use one of the sprouted breads like Silver Hills.
Whole fruit or a fruit bowl
Midafternoon Snack
Nutritional Bar
Evening Meal
Spaghetti and Meatballs:
- Use extra lean ground sirloin or ground turkey
- Cook the spaghetti el dente or firm (1 cup only)
- Use egg white only
- Parmesan grated cheese
- Spaghetti sauce of your choice
Directions: Mix ground sirloin with one egg white, whole grain bread crumbs, and Italian seasonings. Form small meatballs and brown slowly in a nonstick pan. Add spaghetti sauce and cook on low heat for 15 to 20 minutes. Pour over cooked pasta (el dente-slightly undercooked) (1/2 cup). Serve with mixed green salad and low-fat or good-fat dressing.
Mixed Green Salad with any vegetables added you wish-use an Italian salad dressing like Newman's Own
Day 3
Breakfast
Hot Old-Fashioned Oat Meal mixed with 2% low-fat cottage cheese and covered with lightly roasted raw walnuts. Sweeten with granulated fructose, stevia, or Splenda.
Midmorning Snack
Nutritional Bar
Lunch
Oriental Chicken Bowl - Heat peanut oil in a skillet or wok and stir-fry chicken and broccoli. Season to taste. Serve with basmati rice and soy sauce.
Midafternoon snack
Whole pear or peach
Low-fat string cheese
Evening Meal
Nutritional Drink
Day 4
Breakfast
Ham and Veggie Omelet - 3 egg omelet with small pieces of lean ham and a variety of vegetables. No cheese. Served with a bowl of whole fruit and one slice of whole grain rye toast.
Midmorning Snack
Nutritional Bar
Lunch
Nutritional Drink
Midafternoon Snack
Low-fat, low-sugar Yogurt (4 to 6 oz.) covering a bowl of fresh fruit
Evening Meal
Filet (4 to 6 oz) cooked to your taste (may be cooked wrapped in bacon; however, remove and do not eat the bacon). This may be served with red or new potatoes, generous serving of broccoli, and followed with strawberries and bananas mixed in a light cream sauce. Please no bread with this meal.
Day 5
Breakfast
Nutritional Drink
Midmorning Snack
Hard boiled egg with whole pear or peach
Lunch
Greek Salad:
- Several romaine lettuce leaves, torn into bite sizes
- 1 chopped cucumber, (peeled)
- 1 chopped tomato
- ½ cup sliced red onion
- ½ cup of reduced-fat feta cheese
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons of fresh lemon juice
- 1 teaspoon dried oregano leaves
- ½ tsp of salt
Directions - Combine the lettuce, cucumber, tomato, onion, and cheese in a large bowl. Mix the oil, lemon juice, oregano, and salt in a small bowl and pour over the lettuce mixture.
Midafternoon Snack
Nutritional Bar
Evening Meal
Chicken Stir-Fry: Serves 4
- 3 tablespoons of olive or canola oil
- 2 tablespoons of water
- 2 tablespoons of soy sauce
- ½ pound of skinless chicken breast
- 1 package of fresh or frozen vegetables containing green beans, mushrooms, bell peppers, and broccoli
- 10 ounces of fresh spinach
Directions: Heat a large skillet or wok until water sizzles and then add 1 ½ tablespoons of oil and coat pan. Be sure to not heat this so much that your oil smokes. Then add chicken breasts and stir-fry for 2 to 3 minutes. Add the rest of the oil and then pour in the vegetable mix. Stir-fry for additional 4 to 5 minutes and then add the water and soy sauce. Continue to stir-fry for another 2 minutes and then add the spinach. Cover the skillet or wok and steam for 2 minutes over medium heat. Gently turn the spinach and steam for another 2 minutes and then serve.
Day 6
Breakfast
2 poached eggs served on one piece of whole grain bread served with ½ grapefruit or melon of your choice
Midmorning Snack
Nutritional Bar
Lunch
Tuna salad or chicken salad made with real mayonnaise placed inside stone-ground pita bread. Side of whole fruit (apple, pear, orange)
Midafternoon Snack
4 oz of low-fat yogurt
Evening Meal
Nutritional Drink
Day 7
Breakfast
1 cup of fresh fruit
Steel-cut oats boiled for 6 to 8 minutes in water. Then add one scoop of soy protein (Soyamax) - may wish to pre-mix in a small amount of warm water prior to adding.
Midmorning Snack
Whole large apple and 1 piece of low-fat string cheese
Lunch
Nutritional Drink
Midafternoon Snack
Nutritional Bar
Evening Meal
Chili - your favorite recipe
Day 8
Breakfast
Nutritional Drink
Midmorning Snack
Assorted raw vegetables with low-fat bleu cheese dip
Lunch
Tomato soup
Hamburger patty made with extra-lean beef topped with a slice of tomato, onion, and lettuce placed on top of a piece of whole grain bread or placed inside stone-ground pita bread
Midafternoon snack
Nutritional Bar
Evening Meal
Grilled Salmon
Couscous
Steamed broccoli
Side salad of mixed greens with Balsamic Vinaigrette dressing
Day 9
Breakfast
Eggs Benedict:
- 1 medium artichoke
- 1 slices Canadian bacon
- 1 egg
- 2 tablespoons of fake Hollandaise Sauce
Directions: Prepare artichoke by removing leaves and fuzzy center. Place bacon in or on the artichoke. Top with poached egg and 2 tablespoons of fake Hollandaise sauce.
Fake Hollandaise sauce:
- ¼ cup of liquid egg substitute
- 1 tablespoon Smart Balance spread or non-hydrogenated vegetable spread
- 1 teaspoon of fresh lemon juice
- ½ teaspoon of Dijon mustard
Directions: In a microwaveable dish combine egg substitute and spread. Microwave on low for 1 minute, stirring once halfway through cooking, making sure that the spread is softened. Now add in the lemon juice and mustard and microwave again on low for another 2 to 3 minutes, stirring every 30 seconds.
Midmorning Snack
Nutritional Bar
Lunch
Caesar Salad topped with chicken, tuna, or salmon
Midafternoon snack
Handful of raw almonds with one large apple, pear, or banana
Evening Meal
Nutritional Drink
Day 10
Breakfast
2 eggs (any style) with 4 strips of turkey bacon, one piece of whole grain bread, and a glass of V8 juice.
Midmorning Snack
Nutritional Bar
Lunch
Nutritional Drink
Evening Meal
Roasted Turkey Breast (skinless)
Asparagus
Sweet Potatoes
Fresh Garden salad with (Paul) Newman's Own Olive Oil and Vinegar Dressing
Bowl of Fresh Strawberries covered lightly with low-fat whipped cream
Day 11
Breakfast
Nutritional Drink
Midmorning Snack
Plums/Grapes/Peach or Pear
Lunch
Naked Taco Salad (served in a bowl or just don't eat the shell)
Midafternoon Snack
Nutritional Bar
Evening Meal
Old-Fashioned Beef Stew:
- 1 tablespoon olive oil
- 1 ½ pounds lean stew beef cubes, trimmed of visible fat
- 2 1/3 cups water
- 1 tablespoon of Worcestershire sauce
- 1 clove garlic, minced
- ½ chopped onion
- 1 tablespoon salt
- ½ teaspoon black pepper
- 3 cups of sliced carrots
- 3 cups of cubed red potatoes
- 2 ½ cups of pearl onions
- 3 tablespoons of whole wheat flour
Directions: In a heavy pan, heat olive oil and brown beef cubes. Add 2 cups of water, Worcestershire sauce, garlic, onion, (other spices for personal taste). Cover and simmer for 1 ½ hours, stirring occasionally to prevent sticking. Add carrots, potatoes, and onions; cover and cook 30 more minutes or until vegetables are tender. In a small cup, whisk 1/3 cup water and flour and stir into the hot stew to thicken and serve.
Serve Old-Fashioned Stew with a nice green garden salad with healthy dressing and save some fresh whole peaches for desert.
Day 12
Breakfast
Slow cooked Oatmeal (100% whole rolled oats), which is topped with walnuts slightly roasted in Smart Spread butter or olive oil and lightly sprinkled with brown sugar. May sweeten more with Splenda or stevia.
Midmorning Snack
Nutritional Bar
Lunch
Chicken and Raspberry or Cranberry
Spinach Salad
Torn spinach with some torn mixed greens covered with boneless, skinless chicken breast. Add 1 cup of fresh raspberries or sweetened cranberries. You can also add a few walnuts and then use a healthy dressing.
Midafternoon Snack
4 oz of low-fat, low-sugar yogurt
Evening Meal
Nutritional Drink
Day 13
Breakfast
Nutritional Drink
Midmorning Snack
Turkey Roll-Ups
Place a slice of skinless turkey breast on a lettuce leaf. Add a strip of red and green peppers and roll up tightly in the lettuce leaf. Then dip into a low-fat bleu cheese dressing or mayonnaise. Ham or chicken breast may be substituted for the turkey.
Lunch
Apple-Walnut Chicken Salad - place a 3 to 4 ounces of boneless chicken breast (skinless) on a bed of lettuce or mixed greens with added chopped-celery. Then add a cup of chopped apple and 2 ounces of chopped walnuts. Use a healthy vinegar and oil dressing.
Midafternoon Snack
Nutritional Bar
Evening Meal
Turkey Meat Loaf:
- 1 can (6 ounces) tomato paste
- 1/2 cup of water
- 1 Clove garlic, minced
- ½ teaspoon dried basil leaves
- ¼ teaspoon dried oregano leaves
- ¼ teaspoon of salt
- 16 ounces of ground turkey breast
- 1 cup of old-fashioned oat meal
- ¼ cup liquid egg substitute
- 1 cup shredded zucchini
Directions: Preheat the oven to 350 degrees Fahrenheit. Combine the tomato paste wine, water, garlic, basil, oregano, and salt in a small sauce pan. Bring to a boil, then reduce the heat to low. Simmer, uncovered, for 15 minutes. Set aside.
Combine the turkey, oatmeal, egg substitute, zucchini, and ½ cup of the tomato mixture in a large bowl. Mix well. Shape into a loaf and place into a n ungreased loaf pan. Bake for 45 minutes. Discard any drippings. Pour ½ cup of the remaining tomato mixture over the top of the loaf. Bake for an additional 15 minutes.
Place on a serving platter. Cool for 10 minutes before slicing. Serve the remaining tomato sauce on the side. Serves 8
Day 14
Breakfast
Eggs Florentine (1 or 2 poached eggs served on ½ cup of spinach sautéed in olive oil). You can always have an additional side of guacamole sauce and one piece of whole grain bread or toast.
Midmorning Snack
Nutritional Bar
Lunch
12 Bean Soup - follow the instructions on the package (purchased at any grocery store). You may add lean hamburger, buffalo burger, or turkey burger.
Midafternoon snack
Handful of cashews with whole, fresh apple
Evening Meal
Nutritional Drink
