I started out last October 2009 at 248 lbs. I knew I wanted to lose weight for good this time. So, I created a diet based off of nutrition book’s and not fad diet’s. I’m now down to 175 and at my target weight.

I think the most important thing’s I learned on this diet is:

• You need a tool to help you monitor your calorie intake. I use myfitnesspal.com, because it’s free and easy to use.
• You need to know how many calorie’s your body need’s. This article handle’s that How Many Calorie’s Does your Body Need?
• You need to eat food’s that are healthy, but taste good! I cover that here, but here are the best food’s you can eat.
• Avoid Fat, Sodium and Cholesterol

Video That Show’s the Best Food’s

What Do I Eat?

Here I’ll list my favorite meal’s. One of them is Pizza! These keep me excited and contain those food’s I couldn’t give up. The only thing I think you must eat everyday is a high fiber cereal and a healthy bran muffin or piece of bread. Here are the best cereal’s, listed in order:

1. All Bran, Bran Buds
2. Bob’s Red Mill, 10 grain, Hot Cereal
3. Ezekiel 4:9, 100% Flourless Grain Cereal

Here are my favorite muffin’s / bread’s:

1. Ezekiel English Muffin
2. Bran for Life, 100% Whole Grain Bread
3. Sara Lee, Whole Wheat Bagel
4. Brown Berry, Whole Wheat, Double Fiber
5. Fiber One Blueberry Muffin Mix

Veggie Burger & Baked Potato & Veggie’s

I eat this at least once a week. If you slice a potato into wedge’s and bake them at 425 for twenty minute’s you have some healthy potato chip’s. Here is the rest of the meal:

• 1 Whole Yukon Gold Potato, sliced and baked
• 1 Garden Burger Garden Vegan Pattie
• Eden Organic Brown Mustard
• Heinz No Salt Added Ketchup
• Slice of Tomato
• Slice of Onion
• 2 Slices of Wonder Bread Whole Grain White
• A bunch of veggie’s fried in a pan with a short spray of Pam
• 1 cup of Broccoli
• 1 cup of Cauliflower
• 1 cup of Asparagus
• 1 cup of Carrot’s
• 1 cup of Brussel Sprout’s

That’s for anyone that says you can’t eat a lot while dieting. It’s the calorie’s that count, not the quantity. For the rest of the article, if I refer to fried veggie’s I’m referring to the list above. You can substitute with the veggie’s I list here: The Best Food’s

Turkey Meal

• Quorn Turk’y Burger
• Heinz No Salt Added Ketchup
• 1 Whole Yukon Gold Potato, sliced and baked
• Fried Veggie’s

These fake turkey burger’s are really good and healthy.

Chicken Patty Meal

Here is a twice is a twice a week at most meal. The chicken patty is to die for, but a little high in fat. Eat this to reward yourself.

• 1 Quorn Chik’n Pattie
• 1 Whole Yukon Gold Potato, sliced and baked
• Eden Organic Brown Mustard
• Heinz No Salt Added Ketchup
• Slice of Tomato
• Slice of Onion
• 2 Slices of Wonder Bread Whole Grain White
• Fried Veggie’s

Tomato Sauce & Pasta

This is the healthiest pasta meal I can put together. The best pasta and sauce. Remember to use as many fresh or dried spice’s as you can. Avoid salt, but use pepper and other spice’s to the max.

• Ronzoni Smart Taste Pasta
• 1 can Del Monte Diced Tomatoes No Salt Added
• Pepper
• 2 Tbs Fresh Basil, or as much as you want
• 1 Clove of Garlic, or as much as you want
• Any other spice, except salt
• Fried Veggie’s
• 2 Slices of Wonder Bread Whole Grain White

Super Breakfast

I love this and you can eat it as often as you like.

• 2 cups of Mushroom’s
• 1/2 cup Onion’s
• 1/4 cup Jalapeno’s, or pepper you like
• 2 cups of spinach
• Crushed Red Pepper, or your favorite spice’s
• 3/4 cup of Egg Beater’s
• 1 Whole Yukon Gold Potato, sliced and baked
• 1/2 slice of Galaxy Nutritional Rice Vegan American Cheese

Then choose one of these:

• 2 Slices of Wonder Bread Whole Grain White, with a Tbs of Honey
• 1 Serving of Fiber One Pancake Mix, with fresh blue berry’s

Pizza

I’ve been working towards the greatest pizza recipe for over 10 years. Here it is. This is my once every 2 week treat. This recipe make’s 4 servings. So you can only have 1/4.

• Preheat oven to 550 degree’s
• Get a pizza stone
• Get a bread machine, or mix by hand?
• 2 cups of luke warm water
• 3 cups of King Arthur Unbleached, All Purpose Flour
• 1 cup of Soft As Silk Cake Flour
• 1 Tbs Natural Sugar
• 2 Tbs Dry Milk
• 2 tsp Active Dry Yeast, mix it in the warm water

Topping’s for pizza

• As many veggie’s as you want
• 3/4 cup Buffalo Mozzarella, or Non-fat Mozzarella if your feeling guilty (This is for the 2 pizza’s)
• 1/4 can Del Monte Diced Tomatoes No Salt Added
• As much garlic as you want
• As many spice’s as you want (No Salt)

Bake the 2 pizza’s for 12 minute’s at 550 degree’s.

Fish in a Bag

This is a great way to steam fish in the oven. Use one of these super healthy fish:

• Flounder
• Orange Roughy
• Perch
• Cod

Preheat oven at 475 degrees. Then after you fill a pan with aluminum foil, place the following inside and wrap the aluminum foil around:

• Fish Fillet from the list
• Pepper
• 3/4 cup of white wine
• 1 clove of garlic chopped, or as much as you want
• Handful of fresh chopped basil
• 2 cups of cherry tomatoes
• 1/4 cup lemon juice

I then eat this with my stand by veggie’s and maybe a potato.

Super Fast Salmon with Fava Beans

1. 24 Oz Fava Beans
2. 3 Tbs Thyme
3. 2 Tbs Olive Oil
4. Black Pepper
5. 6 Tbs Lemon Juice
6. 2 Tbs Eden Organic Brown Mustard
7. 1/8 Cup Olive Oil
8. 4 Tbs Chives
9. Black Pepper
10. 2 6 Oz Wild Caught Salmon or Tuna (Tuna is a bit Healthier)
11. 2 Radishes, Diced
12. 2 Celery Stalks, Diced
13. Parsley

This meal can be made in 15 minutes if you cook the salmon (tuna) on an outdoor grill. If you cook the salmon on a grill, turn up the heat on full blast on one side and half way on the other side. Put olive oil on a paper towel that has been stacked. Quickly wipe the paper towel on the low heat side of the grill and then place salmon on that same side of the grill. Close the grill lid and let cook for 5 minutes, then flip and cook to taste. If you don’t have an outdoor grill, spray a pan, turned to high with PAM. Place salmon in pan and let stand for 5 minutes. Flip the salmon and add a half cup of water, cover and let steam til done to you taste.

Blend the lemon juice, Mustard, 1/4 cup Olive Oil, Chives and pepper. Remove from blender and chill. Blend Fava Beans, Thyme, 2 Tbs Olive Oil, Pepper and then fry in a pan like refried beans.

Take the bean mixture and place in center of plate. Place salmon (tuna) fillet on beans and top with lemon / olive oil dressing. I love this!!

That’s All Folk’s

This is the staple meal’s that make up my diet plan. All healthy, for the most part (pizza). They all taste great to me. Just never ever eat fast food, but instead eat homemade and healthy and you can only lose.

If you have any question’s leave them in the comment section below.

Till Next Time

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