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Healthy for Life
Learning Healthy Lifestyles
that have the side effect of fat loss.
PHASE 2 BASIC MEAL PLAN [Alternate]— REVERSING INSULIN RESISTANCE
Many individuals choose to continue the aggressive Phase 1 of the Healthy for Life Program until they have obtained their health and weight goals. This is no problem, since this a healthy lifestyle that can be continued indefinitely.This means that you should continue avoiding all sugar, grains, breads, white flour, rice, pasta, and potatoes. However, for those who choose to 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 lower glycemic rice, pasta, and potatoes. This alternate plan is for those individuals who just are not able to tolerate soy or the meal and snack replacements.
Be sure 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. This meal plan is merely a guide to offer an example. You may repeat this meal plan or begin to develop your own personal meals and recipes that meet these recommended guidelines.
| Day 1 |
| Breakfast |
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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 veg-etable oil or preferably, you can use olive oil. |
| Midmorning Snack |
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Nutritional Bar of your choice |
| Lunch |
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Tomato Stuffed with chicken salad
Fresh melon of your choice
Yogurt (non-fat, sugar-free)—4 oz. |
| Midafternoon Snack |
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Whole apple
Handful of raw almonds |
| Evening Meal |
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BAKED HALIBUT WITH FENNEL
2 halibut steaks
2 tsp fennel seed
1/2 cup white wine
Rub olive oil on both sides of fish; put in baking dish and sprinkle with fennel; add wine to pan; bake uncovered 400 degrees for 30 minutes
BULGUR PILAF
1 cup bulgur
1 1/4 cups water or stock
4 oz sliced mushrooms
2 tbsp onion, chopped
1-2 tbsp pine nuts
Bring 1 1/4 cups water or broth to boil; stir in 1 cup bulgur; turn off heat, cover and let stand 15-20 minutes. In meantime, sauté sliced mushrooms, onion, garlic; toast pine nuts in dry skillet over high heat, shaking pan gen-tly to turn nuts; remove nuts when golden; Combine bulgur, vegetables and pine nuts and serve.
STEAMED BRUSSELS SPROUTS OR BROCCOLI with fresh lemon squeezed on top |
| Day 2 |
| Breakfast |
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CREAM OF WHEAT with granulated fructose, 1% milk
FRUIT PILAF |
| Midmorning Snack |
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4 oz of low-fat, sugar-free yogurt |
| Lunch |
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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, fresh fruit or a fruit bowl |
| Midafternoon Snack |
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Nutritional Protein Bar of your choice |
| Evening Meal |
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SPAGHETTI AND MEATBALLS Use extra-lean ground sirloin or ground turkey
Cook the spaghetti al dente or firm (1/2 cup equals a serving)
Use egg white only
Parmesan grated cheese
Spaghetti sauce of your choice
MIXED GREEN SALAD with any vegetables added you wish—use an Italian salad dressing such as Newman’s Own
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. |
| 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 fruc-tose, stevia, or Splenda. |
| Midmorning Snack |
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ALMOND MOCHA LATTE
1 cup of milk—1% or skimmed
1 cup of chopped ice
1 tsp cocoa powder, unsweetened
2 tsp of almond butter
1 ounce of pure whey or soy protein powder
1 tsp of Nescafe decaf French Roast gourmet instant coffee
Directions: Combine all of these ingredients in a blender and then blend together. |
| Lunch |
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ORIENTAL CHICKEN BOWL
Heat peanut oil in a skillet or wok and stir-fry chicken and broccoli. Season for taste. Serve with basmati rice and soy sauce. |
| Midafternoon Snack |
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Whole pear or peach
Low-fat string cheese |
| Evening Meal |
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BORSCHT
Chuck roast
1 large chopped onion, chopped
1 stalk celery, chopped
2 bay leaves
1 can (15 oz) can chopped tomatoes
3 carrots
2 small red potatoes
4-5 beets, cooked
2 tbsp barley
1 tbsp dill weed
Sour cream
Cut chuck roast into chucks and put into large pot; add onion, celery, bay leaves, tomatoes, salt, pepper, dill weed. Cover and bring to boil, lower heat and simmer until meat tender (about 1-1/2 hours); Add sliced car-rots, 1 -2 cubed red potatoes, cubed beets , barley to beef the last 30 minutes and cook until done; adjust seasoning; Serve with a tbsp of sour cream on top.
SLICED PEACHES or PEARS |
| Day 4 |
| Breakfast |
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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 |
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Low-fat yogurt with fruit |
| Lunch |
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RATATOUILLE
1 large eggplant or 2 Japanese eggplants
1 large onion
1 small zucchini
Yellow zucchini or crookneck squash
2 tomatoes
3 cloves garlic, minced
1 cup red or green pepper, chopped
Olive oil
1/2 tsp thyme or oregano
Sauté chopped eggplant, zucchini, onion, yellow squash, garlic, pepper in olive oil 10 minutes; add chopped tomatoes and seasoning and simmer uncovered on low heat about 30 minutes; stir frequently to prevent from sticking to pan.
COUSCOUS
1 cup couscous
1 1/2 cup water or low fat, low sodium chicken stock
1 tbsp Parsley, chopped
1 tbsp grated parmesan
Bring 1 1/2 cups water or broth to boil, add 1 cup couscous, cover and remove from heat; let stand 5 minutes; add remaining ingredients and serve. |
| Midafternoon Snack |
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2 handfuls of raw almonds |
| Evening Meal |
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STEAK ROMANO
6 oz filet mignon
1 clove garlic
Olive oil
1 tsp chopped rosemary
Rub filet on both sides with olive oil, pressed garlic, chopped rosemary; grill to desired doneness.
FESTIVE WILD RICE
Cook wild rice, drain and add sautéed onion, garlic, pine nuts and mushrooms
GREEN BEANS
fry 1-2 pieces chopped turkey bacon in pot with a little chopped onion. Add fresh green beans and 1 inch water to pot; cover and simmer until beans tender. |
| Day 5 |
| Breakfast |
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STEEL-CUT OATS, YOGURT, NUTS AND BERRIES |
| Midmorning Snack |
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Hard boiled egg with whole pear or peach |
| Lunch |
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GREEK SALAD
Several romaine lettuce leaves, torn into bite sizes
1 chopped cucumber, (peeled)
1 chopped tomato
1/2 cup sliced red onion
1/2 cup of reduced-fat feta cheese
2 tablespoons extra-virgin olive oil
2 tablespoons of fresh lemon juice
1 teaspoon dried oregano leaves
1/2 tsp of salt
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 |
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Nutritional Protein Bar of your choice |
| Evening Meal |
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CHICKEN STIR-FRY
3 tablespoons of olive or canola oil
2 tablespoons of water
2 tablespoons of soy sauce
1/2 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: (Serves 4) Heat a large skillet or wok until water sizzles and then add 1 1/2 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 |
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POACHED EGGS (2) served on one piece of whole grain bread served with 1/2 grapefruit or melon of your choice |
| Midmorning Snack |
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Nutritional Protein Bar of your choice |
| Lunch |
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TUNA SALAD or CHICKEN SALAD made with real mayonnaise placed inside stone-ground pita bread. Side of whole fruit (apple, pear, orange) |
| Midafternoon Snack |
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4 oz of low-fat yogurt |
| Evening Meal |
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CORNISH GAME HENS
Rub olive oil over hen and place in shallow roasting pan or dish; bake 350 degrees about 1 hour basting every 15 minutes with equal parts soy sauce and honey
BAKED VEGETABLES
Cut up wide variety vegetables including 1-2 small red potatoes; put in shallow baking dish and drizzle with olive oil; stir to coat veggies, spread in single layer and sprinkle with onion salt and pepper, bake 350 degrees uncovered
1/2 CUP BASMATI RICE |
| Day 7 |
| Breakfast |
| |
1 CUP OF FRESH FRUIT
STEEL-CUT OATS boiled for 6 to 8 minutes in water. Then add one scoop of pure whey or soy protein may wish to pre-mix in a small amount of warm water prior to adding. |
| Midmorning Snack |
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Whole large apple and 1 piece of low-fat string cheese |
| Lunch |
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MINESTRONE SOUP—with 1 cup cooked pasta added to soup (Phase 1 Day 8 supper)
MELON SLICES |
| Midafternoon Snack |
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Deli meat roll-ups (Chicken, turkey, ham, or beef) with a center of low-fat Swiss cheese
Fresh fruit |
| Evening Meal |
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CHILI
1/2 pound chicken breast, cubed
1 pound of extra-lean ground beef or buffalo
3 stalks of celery
1 chopped red or green peppers
1 cup of chopped onion
1 1/2 cups chopped mushrooms
1/2 cup minced fresh parsley
1 package (1 _ oz.) of chili seasoning mix
28-ounce can crushed tomatoes with juice
15-ounce can of tomato sauce
6-ounce can tomato paste
6-ounce can of water
Directions: Brown chicken and beef in a large Dutch oven or soup pot. Add peppers, onions, celery, parsley, and mushrooms. Cook until vegetables begin to soften. Add chili seasoning mix, tomatoes, tomato sauce, tomato paste, and water. Mix well and simmer for at least one hour. May add spices for personal taste. Serve but please do not add crackers. |
| Day 8 |
| Breakfast |
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HUEVOS RANCHEROS served on corn tortilla, top with cheddar cheese and sour cream (Phase 1, Day 12) |
| Midmorning Snack |
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Assorted raw vegetables with low-fat bleu cheese dip |
| Lunch |
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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
FRUIT BOWL |
| Midafternoon Snack |
| |
Nutritional Bar of your choice |
| Evening Meal |
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WHITE BEAN/MUSHROOM SOUP
2 cans cooked beans, drained
1 small onion, chopped
1 stalk celery, chopped
1 lb sliced mushrooms
1 tbsp fresh chopped sage
1 tbsp rosemary
4 cups low-fat low-sodium, chicken broth
Prepare white beans as directed; sauté celery, onions, parsley; add herbs and mushrooms and sauté until mushrooms soft; combine mushroom mix-ture with beans, chicken broth, simmer 10 minutes and serve |
| 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:
1/4 cup of liquid egg substitute
1 tablespoon Smart Balance spread or non-hydrogenated vegetable spread
1 teaspoon of fresh lemon juice
1/4 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 of choice |
| Lunch |
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CAESAR SALAD topped with chicken, tuna, or salmon |
| Midafternoon Snack |
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Handful of raw almonds with one large apple, pear, or banana |
| Evening Meal |
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MEATLOAF
Make with ground buffalo meat-mix meat with bulgur or oatmeal, add minced onion, 1 tbsp steak sauce, 1 tsp prepared mustard, parsley, garlic powder and 1 % milk; bake 350 degrees 1 1/2 hours; roasted or steamed red potatoes
VEGGIE PILAF—steam carrots, celery, broccoli, cauliflower; add toasted pine nuts |
| Day 10 |
| Breakfast |
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Eggs (2 any style) with 4 strips of turkey bacon, one piece of whole grain bread, and a glass of V8 juice. |
| Midmorning Snack |
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Fruit with yogurt dip [sliced apples dipped in your favorite low-fat yogurt] |
| Lunch |
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OPEN-FACED SANDWICH with turkey or chicken, mayo, lettuce, tomato, alfalfa sprouts, shredded carrots
FRUIT |
| Midafternoon Snack |
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Deli Meat slices with fruit |
| Evening Meal |
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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 |
| |
OATMEAL—slow-cooked
Whole grain or whole meal toast
Fruit |
| Midmorning Snack |
| |
Plums/Grapes/Peach or Pear |
| Lunch |
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NAKED TACO—sauté lean ground beef or chicken; season with powdered chili and cumin and oregano; serve on bed of shredded lettuce with gua-camole and sour cream and salsa |
| Midafternoon Snack |
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Nutritional bar of your choice |
| Evening Meal |
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OLD-FASHIONED BEEF STEW
1 tablespoon olive oil
1 1/2 pounds lean stew beef cubes, trimmed of visible fat
2 1/3 cups water
1 tablespoon of Worcestershire sauce
1 clove garlic, minced
1/2 chopped onion
1 tablespoon salt
1/2 teaspoon black pepper
3 cups of sliced carrots
3 cups of cubed red potatoes
2 1/2 cups of pearl onions
3 tablespoons of whole wheat flour
Recipe 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 1/2 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 or may sweeten with Splenda or stevia. |
| Midmorning Snack |
| |
Fruit of your choice along with low-fat string cheese |
| Lunch |
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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 dried cranberries. You can also add a few walnuts and then use a healthy dressing such as lowfat raspberry vinaigrette. |
| Midafternoon Snack |
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4 oz of low-fat, low-sugar yogurt |
| Evening Meal |
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MEDITERRANEAN BAKED FISH
1 lb fish filets (cod or halibut)
2 large onions, sliced
1 clove garlic, minced
2 cups tomatoes
1 tsp oregano
1 tsp parsley
1/4 tsp cinnamon
1/2 cup white wine
Olive oil
Directions: place fish filets (cod, halibut) in baking pan that has been oiled with olive oil; sauté 2-4 onions, 1 clove garlic in olive oil until soft; add 2 cups tomatoes, 1 tsp oregano, 1/4 tsp cinnamon, 1/4 tsp chopped parsley, 1/2 cup wine and cook 5-10 minutes; pour over fish and bake 375 degrees for 30-45 minutes.
Butter beans with parsley, olive oil and black pepper
Sliced Tomatoes and celery drizzled with olive oil and sprinkled with feta cheese |
| Day 13 |
| Breakfast |
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WHOLE GRAIN MUSELI—mixed with low-fat yogurt and fresh fruit |
| Midmorning Snack |
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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 |
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VEAL SCALOPPINI MARSALA
1/2 lb veal cutlets cut 1/4 inch thick
1/4 cup Marsala wine
Olive oil
Very lightly dust both sides of thinly sliced veal and brown in hot olive oil for one minute on each side; add Marsala and simmer about one minute; serve 1/2 cup angel hair pasta cooked al dente; drizzle olive oil to coat pasta; black pepper
BAKED TOMATO
1 large beefsteak tomato
Olive oil
1/2 tsp garlic
1/2 tsp basil
1 clove pressed garlic
1 tsp grated parmesan cheese
Cut large tomato in half; scoop out seeds with finger; drizzle olive oil over tomato halves; sprinkle with parsley, garlic, parmesan cheese; bake 350 degrees 20-30 minutes
DINNER SALAD with oil and vinegar |
| Midafternoon Snack |
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TUNA SALAD—prepared with low-fat mayonnaise (or soybean oil mayon-naise) served with one fruit of your choice |
| Evening Meal |
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TURKEY MEAT LOAF
1 can (6 ounces) tomato paste
1/2 cup of water
1 clove garlic, minced
1/2 teaspoon dried basil leaves
1/4 teaspoon dried oregano leaves
1/4 teaspoon of salt
16 ounces of ground turkey breast
1 cup of old-fashioned oat meal
1/4 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 and then reduce the heat to low. Simmer uncovered, for 15 minutes. Set aside.
Combine the turkey, oatmeal, egg substitute, zucchini, and 1/2 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 1/2 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 |
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EGGS FLORENTINE (1 or 2 poached eggs served on 1/2 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 |
| |
Whole large apple and 1 piece of low-fat string cheese |
| Lunch |
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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 |
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Handful of cashews with whole, fresh apple |
| Evening Meal |
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POACHED CHICKEN
1 whole boneless, skinless chicken breast cut in half
4 whole cloves garlic
8 0z sliced mushrooms
1/2 cup dry white wine
2 tsp fresh rosemary
1 tbsp fresh lemon juice
1 tbsp fresh lime juice
Directions: Place chicken breasts between 2 pieces of saran wrap and pound until about 1/4 in thick; put olive oil in heavy skillet and cook sev-eral cloves garlic and sliced mushrooms; remove garlic (save garlic) and mushrooms; brown chicken breasts in flavored oil 2-3 minutes per side; remove chicken and drain oil from pan; add 1/2 cup white wine, 2 tsp fresh rosemary, 1 tbsp fresh lemon juice and 1 tbsp lime juice and chicken breasts; simmer a few minutes until chicken cooked, remove chicken, turn heat up and reduce liquid; pour over chicken breast and serve Polenta with fresh cheese and basil mixed in spinach sautéed in olive with garlic and pine nuts, chopped calamata olives optional
POLENTA with fresh cheese and basil
1 cup polenta or yellow cornmeal (slow cooking)
4 cups chicken broth
1/4 cup fresh chopped basil
1/4 cup grated parmesan cheese
Cook cornmeal according to package directions; add basil and cheese; stir well and serve with spinach sautéed in olive with garlic and pine nuts, chopped calamata olives optional |
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