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THE SPICE DIET PLAN PHASE 2: MASTERING HEALTHY HABITS LONG TERM
Phase 2 is the way to eat for the rest of your life to maintain the weight you have lost during Phase 1. You will concentrate on the healthy habits you began forming in the first phase. You can continue to lose weight gradually during Phase 2, but the more rapid results of Phase 1 are always available to you at any time you want to return to it.
In Phase 2 your caloric intake increases from Phase 1. Continue to keep track of what you are eating until you adjust to your new calorie range. It is easy to underestimate the calorie content of what you are eating.
You can now add some carbs and grains to what you eat, including whole wheat pasta, sweet potato, brown rice, wild rice, quinoa, and other grains. As a side dish, your portion size will be ½ cup, the size of a computer mouse or a lightbulb. If you are eating the carb as the base for an entire meal, the portion size is 1 cup, the size of a baseball.
You can also add a slice of whole wheat bread each day. I recommend Ezekiel bread, which is not a brand of bread but a type of bread. Reference is made to Ezekiel bread in the Bible:
Take also unto thee Wheat, and Barley, and beans, and lentils, and millet, and Spelt, and put them in one vessel, and make bread of it.
—Ezekiel 4:9
Today, Ezekiel bread uses the same recipe. The bread is made from organic sprouted whole grains, including wheat, millet, spelt, barley, and the legumes soybeans and lentils, the same ingredients as mentioned in the Bible verse. Added sugar is not in the ingredients of Ezekiel bread, as it is in most commercial whole wheat breads. When the grains and legumes are sprouted and combined, a complete protein, containing all nine essential amino acids, is created that closely parallels the protein found in milk and eggs. In fact, the protein quality is so high that Ezekiel bread contains an additional eighteen amino acids present from vegetable sources. Another plus is that the bread is very high in fiber, which fills you up and is slow to digest, keeping you full longer. Ezekiel bread has an appealing nutty flavor and provides a nutritional bonanza. When you have a choice, go with Ezekiel bread. You will not be consuming empty calories.
The recipes in Phase 2, which you will find in chapter 10, are not as calorie restrictive as those in Phase 1. They fall within the recommended range to prevent you from regaining the weight you lost in Phase 1. This next level of recipes will expand your already wide variety of breakfast, lunch, dinner, snack, dessert, and drink choices. I keep my desserts to twice a week and usually save them for the weekends!
I know that maintaining a healthy lifestyle long-term is not easy. Indulging in convenience foods, sugary desserts, and salty snacks now and then as well as eating out can eventually allow your old habits to creep back. It’s happened to me. I was determined to break out of the yo-yo diet cycle as my weight spiraled up. I was going to be rigid about what I ate. I came to understand that no one is perfect. Backsliding happens to everyone. Do not be hard on yourself if you have a temporary setback. If you do fall off the wagon, the Spice Diet is there to lift you up. By following the “haves and have nots” of food choices (see here) and making healthier foods the core of your diet, you will be able to rebound, pick yourself up, and get back to clean eating. Here are some general guidelines for maintaining your weight loss:
If you notice that your weight has gone up five pounds, return to Phase 1. You don’t want your weight gain to be like a runaway train.
If you find cravings sneaking back, return to Phase 1 to reinforce the good habits you are forming.
If you blow it big time, remember it’s only a single meal, dessert, or snack. If you have overeaten, you can make a correction the next time you eat.
If your weight loss is slowing down, exercise more and return to Phase 1.
When you have reached your desired weight, follow the 80/20 rule, which I will explain in detail in chapter 12. The general rule of thumb is that if you eat well 80 percent of the time, you should be able to keep you weight under control.
When you indulge, do so mindfully. You have to make a conscious decision to eat something from the “have not” list or to chow down on supersized portions. You have to choose going off track occasionally. If unchecked, mindless eating will get you back to where you started.
MEAL PLANS FOR PHASE 2
I have put together two weeks of meal plans to give you an idea of how to incorporate some carbs into your diet without going overboard. You are welcome to substitute your own recipes for any of my suggestions. Just keep in mind that you should add carbs and grains carefully and watch the calorie count. By now, you should be feeling comfortable cooking with spices and turning out great meals that fill you up and nourish your body.
Just as I did for the meal plans for Phase 1, in Phase 2 I have gone for variety, incorporated leftovers into the plan, and added desserts on the weekends. You might love a single snack or recipe and repeat it a number of times in a week. Repetition can save you preparation time. You can double or triple many of the recipes and freeze them for future meals. You can also return to recipes you liked from Phase 1. There is nothing wrong with a healthy habit, but you don’t want to get bored by eating the same meal again and again. The nature of the Spice Diet is to avoid boredom by packing in flavor and variety. So even if you are in love with a specific recipe, change it up now and then. Experience the richness that spice can bring into your life.
At this stage, try experimenting with the flavor profiles in chapter 11. From Jamaican Me Crazy Jerk Blend to Nuts 4 Almond Coconut Crust Blend to Fiesta Spice Blend, you will find twenty-five spice combos that will add “foodgasmic” flavor to the food you prepare.
Day 1
| Breakfast | Quiche without the Carbs Individual Frittata (here) made with your own veggie and spice combination |
| Snack | Chef Judson’s Citrus Protein Bar (here) |
| Lunch | Chicken Caesar Salad—Hold the Anchovies (here) |
| Snack | Candied Chickpeas (here) |
| Dinner | Salmon Quinoa Bowl (here) |
Day 2
| Breakfast | “Granola” Oatmeal (here) |
| Snack | The Kale-leidoscope Green Drink (here) |
| Lunch | Leftover Salmon Quinoa Bowl (here) |
| Snack | Caramelized Shallot and Spinach Dip (here) with raw or roasted veggies |
| Dinner | Honey-Lemon Baked Chicken (here) with Asparagus Mélange (here) |
Day 3
| Breakfast | Banana-Citrus Yogurt (here) |
| Snack | Apple slices with almond butter |
| Lunch | Ultimate Tuna Salad (here) on top of a bed of mixed spring greens |
| Snack | Basic Bone Broth (here) You may have some frozen on hand that you made in Phase 1; otherwise, make a fresh batch. Sipping bone broth is good for you. |
| Dinner | New Orleans Pecan-Crusted Catfish (here) with Maple-Roasted Sweet Potatoes (here). |
Day 4
| Breakfast | Omelet made with leftover Asparagus Mélange (here) |
| Snack | Chef Judson’s Citrus Protein Bar (here) |
| Lunch | Leftover Honey-Lemon Baked Chicken (here) with Quick-Pickled Green Beans (here) |
| Snack | Aloha Soda (here) with 10 cashews |
| Dinner | Chipotle Chicken and Black Bean Soup (here) with any mixed green and vegetable salad |
Day 5
| Breakfast | Almond “PB&J” Protein Smoothie (here) |
| Snack | The Kale-leidoscope Green Drink (here) |
| Lunch | Beef, turkey, chicken, fish, or veggie burger, seasoned with the spice blend of your choice (here) and topped with slices of red onion, avocado, and tomato |
| Snack | Chef Judson’s Citrus Protein Bar (here) |
| Dinner | Baked or grilled fish of your choice with Spiced Kale and Coconut Quinoa Stir-Fry (here) |
Day 6
| Breakfast | Lemon-Blueberry Pancakes with Sweet-and-Spicy Syrup (here) |
| Snack | Celery with a tablespoon of almond butter |
| Lunch | Veggie Taquitos (here) with salsa and guacamole |
| Snack | Leftover Caramelized Shallots and Spinach Dip (here) with raw veggies |
| Dinner | One-Pot-Wonder Seafood Stew (here) with roasted vegetables |
| Dessert | Chocolate Banana Bites (here) |
Day 7
| Breakfast | Scrumptious Savory Scramble (here) with 2 strips of turkey bacon |
| Snack | 1 cup nonfat Greek yogurt with a sprinkle of cocoa and sliced almonds |
| Lunch | Leftover Chipotle Chicken and Black Bean Soup (here) |
| Snack | Popcorn with the spice blend of your choice (here) |
| Dinner | Grandpa’s Vegetarian Chili (here) with Basic Cauliflower Rice (here) |
| Dessert | Decadent Peanut Butter Cup “Ice Cream” (here) |
Day 8
| Breakfast | Omelet made with leftover Grandpa’s Vegetarian Chili (here) |
| Snack | Big Red Juice (here) |
| Lunch | Lettuce roll-up with thin slices of turkey, roast beef, or ham with hummus, carrots, spinach, slices of pepper |
| Snack | Popcorn seasoned with your favorite spice blend (here) |
| Dinner | Comfort Meat Loaf (here) with Crispy Cauliflower Bites (here) and Quick-Pickled Green Beans (here) |
Day 9
| Breakfast | Banana-Citrus Yogurt (here) |
| Snack | Chef Judson’s Citrus Protein Bar (here) |
| Lunch | Leftover Comfort Meat Loaf (here) with a mixed salad |
| Snack | Leftover Crispy Cauliflower Bites (here) |
| Dinner | Thai Shrimp Red Curry Soup (here) with Basic Cauliflower Rice (here) |
Day 10
| Breakfast | Quiche without the Carbs Individual Frittata (here) |
| Snack | Basic Bone Broth (here) |
| Lunch | Chef salad with thin strips of turkey, ham, and low-fat Swiss cheese, and sunflower seeds |
| Snack | Strawberries with black pepper, mint, and balsamic vinegar |
| Dinner | Lip-Smacking Chicken Wings (here) with Sesame-Ginger Kale Chips (here) |
Day 11
| Breakfast | “Granola” Oatmeal (here) |
| Snack | A piece of your favorite fruit |
| Lunch | Leftover Lip-Smacking Chicken Wings (here) |
| Snack | 1 low-fat string cheese or 1 ounce reduced-fat cheese with pistachios |
| Dinner | Broiled or baked fish of your choice with sweet potato crumble and as many roasted veggies of your choice as you like |
Day 12
| Breakfast | Quiche without the Carbs Individual Frittata (here) |
| Snack | Leftover roasted veggies |
| Lunch | Waldorf salad with diced apple, dried cranberries or raisins, walnuts, lemon juice, and 2 tablespoons nonfat Greek yogurt on a bed of lettuce |
| Snack | Caramelized Shallot Spinach Dip (here) with raw veggies |
| Dinner | Broiled or grilled steak with Spiced Kale and Coconut Quinoa Stir-Fry (here) |
Day 13
| Breakfast | Lemon-Blueberry Pancakes with Sweet-and-Spicy Syrup (here) |
| Snack | Chef Judson’s Citrus Protein Bar (here) |
| Lunch | Beef, turkey, chicken, veggie, or fish burger with lettuce, onion, tomato, with Quick-Pickled Green Beans (here) |
| Snack | Mixed olives with a little olive oil and the spice blend of your choice (here) |
| Dinner | Steve Harvey’s Favorite Cajun Lobster Mac and Cheese (here) with a side salad |
Day 14
| Breakfast | Spice Diet Smoked Salmon Benedict (here) |
| Snack | 18 cashews seasoned with the spice blend of your choice (here) |
| Lunch | Spinach salad with mushrooms, 1 strip of turkey bacon, hard-boiled egg, and avocado |
| Snack | Candied Chickpeas (here) |
| Dinner | “Zoodles” and Creamy Roasted Tomato Sauce (here) |
| Dessert | Earl Grey–Infused Lemon Granita (here) with 1 Grandma’s Carrot Cake Oatmeal Cookie (here) |
The following two chapters contain seventy-two recipes, which will convince you that you can prepare delicious meals in your own kitchen that are more satisfying than takeout or most restaurant food. These recipes will convince you that being a home cook is fun, not drudgery. Hand-choosing the freshest, best ingredients, seasoning those ingredients for maximum flavor, and assembling meals that are a perfect balance of flavor and texture—the entire process is a pleasure. Not only will you enjoy what comes out of your kitchen, but seeing the smiles of your guests and family will also confirm that you have created a peak pleasure experience with healthy food. The aromas alone are enough to entice people to your table to enjoy your “diet” food. So roll up your sleeves and head for the kitchen!