EM Easy Diet

Tomorrow, June 2 is the first day of Dr. Everett’s DietBet! If you aren’t sure about your eating plan, here is a list of healthy foods and meal guide. Most women need 1200 calories and men 1500 calories a day to lose weight. Need a customized meal plan? Schedule an appointment with Dr. Everett today.

Proteins :
Eggs 1 per serving
Egg whites in carton 1/3 cup per serving
Plain Greek yogurt 1 cup
Unsweetened almond, soy milk or low fat dairy milk 1 cup
Hummus 2 tbsp
1 cup low fat Cottage or ricotta cheese
4 oz lean meats:
Frozen or fresh fish filets (talapia, cod, tuna, salmon, sea bass, halibut, etc)
Chicken breast
Lean ground chicken breast
Turkey breast
Lean ground turkey breast
Lean sirloin or any lean cut of beef
Lean ground beef (93% or leaner)
Pork loin
Veggie burger patties
Tofu- 3/4 cup
Beans- chickpeas, black, navy, pinto, edamame, peas, lentils, kidney – 1/2 cup cooked
bean soup- 1 cup
Fruits:
1 medium whole fruit:
Apple, grapefruit, pear, peach, orange
Berries -blackberries, strawberries, raspberries, blueberries -1 cup

Vegetables: 1 cup raw per serving
vegetable clear broth soup
Salsa
Asparagus
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery
Carrots
Collard greens
Cucumbers
Eggplant
Green beans
Kale
Lettuce – any kind
Mushrooms
Okra
Pea pods
Onions
Radishes
Spinach
Squash- any kind
Tomatoes
Vegetable juice
Yellow wax beans
Zucchini

Starchy vegetables: 1/2 cup cooked per serving
Corn
Lima beans
Peas
Yams

Healthy fats:
1 tbsp oil
Olive oil
Canola oil
Coconut oil
Olives- 10 medium
Avocado- 1/2 medium
Nuts -1/2 oz
Seeds- 1/2 oz
Nut butter- 1 tbsp
Cheese- 1 oz

Grains
Whole grain bread- 1 slice
Unsweetened oatmeal 1/2 cup cooked
Whole grain cold cereal- 1 cup

Herbs, Seasonings and condiments:
Parsley
Salsa
Scallions
Tomato sauce
Chilies
Cilantro
Garlic
Onions
Mustard
Vinegarette dressing
Low sodium soy sauce
Hot sauce
Salt, pepper, spices

Beverages:
Water (drink at least 1/2 your weight in oz of water daily)
Seltzer or mineral water
Unsweetened tea, hot or iced, may use lemon
Coffee with 1 tbsp milk and 1 tsp sweetener of choice limit 16 oz per day
Water enhanced with whole fruit slices
Avoid alcohol, sweetened beverages, artificially sweetened beverages.

Daily Diet Menu
Breakfast: 1 protein+ 1 fruit + 1 grain
Lunch: 1 protein+ 2 or more vegetables +1 fat
Snack: 1 fruit+ 1 fat+ 1 or more vegetables
Dinner: 1 protein+ 2 or more vegetables + 1 fat
Enjoy herbs, seasonings and condiments to enhance your meals.

Check back tomorrow for fitness tips from Robin.

5 Comments

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