This 1-week plan is taken directly from my own eating program. This is how I ate to lose weight and it’s how I eat now to maintain my shape. Give it a try and adapt it to your own preferences. Again, if you find it difficult to eat a pizza during lunchtime, use your pizza as your evening meal, swapping dinner for lunch.
This is simply a guide. Developing your own plan for eating to lose weight is critically important to your ability to stick with it and achieve the results you’re looking for.
½ cup high-fiber, low-sugar cereal or granola with ¼ cup homemade or store-bought, unsweetened almond milk. (Can also use skim milk.) Top with a small handful of raw, sliced almonds.
To make almond milk, combine 2 ounces organic blanched almonds with ⅔ cup warm water in a blender. Blend until smooth. Strain through a cheesecloth into a glass bottle or airtight container and add a pinch of sea salt. Store in the refrigerator for up to 3 days.
1 orange
Pizza margherita
Side of grilled zucchini
Slice 1 zucchini into ½-inch circles and cook in the grill pan for 2 minutes on each side. Drizzle with a little extra-virgin olive oil and sprinkle with salt and chopped parsley.
Mix about a half-ounce of granola with 4.5 ounces plain Greek yogurt
Grilled Chicken with Grilled Eggplant
Coffee sweetened with 1 teaspoon pure maple syrup, ½ cup granola and ¼ cup almond milk. Top with fresh strawberries.
1 orange plus 1 handful of walnuts
Marinara pizza
Side salad
1 Nature Valley Oats ’n Honey granola bar (They come two to a package.)
Grilled Salmon with Baked Brussels Sprouts
16 ounces fresh-squeezed orange juice
1 apple
1 slice whole-wheat toast, dry
1 sunny-side-up egg
1 banana
1 small handful of almonds
Pizza margherita
Side kale salad: Toss fresh kale with a few cherry tomatoes and raisins. Top with lemon or balsamic dressing: Combine ¼ cup fresh lemon juice or balsamic vinegar, 2 teaspoons Dijon mustard and a pinch of sea salt and black pepper in a blender. With the blender running, slowly add ¾ cup extra-virgin olive oil until the dressing becomes creamy. Store in the refrigerator for up to a week.
1 orange
Stewed Baby Octopus with Grilled Vegetables
1 cappuccino with skim milk
Bacon, Lettuce, Tomato, and Egg Sandwich
1 kiwifruit
Pizza margherita with grilled vegetables
14 ounces apple juice
1 pink grapefruit
1 small handful of almonds
Beef Patty with Grilled Red Pepper
1 cup green or black tea
1 3-inch pancake made from boxed, gluten-free mix, such as Trader Joe’s. Top with a drizzle of maple syrup and 1 teaspoon unsalted Irish butter.
2 slices of fresh pineapple
Pizza with broccoli rabe and ground beef
Side salad
5 ounces fresh cherries
1 small handful of walnuts
Grilled Turkey Breast with Spinach and Avocado Salad
Black Bean Breakfast Quesadilla
7 ounces fresh cherries
Pizza margherita
Side of grilled zucchini
1 cereal bar
1 orange
Grilled Shrimp with White Beans
1 cup green tea with a splash of almond milk
½ cup cereal with ¼ cup almond milk. Top with raw almonds, walnuts and fresh blueberries. Drizzle with 1 teaspoon maple syrup.
1 apple
Cheat pizza. Feel free to top the base recipe with whatever you’d like, including previously forbidden ingredients such as pepperoni.
½ can of lentil soup
1 kiwifruit
Cheat night. Eat whatever you want.