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Low Fat Diet

corazon-vegetales
Monday:

Breakfast: ID LIFE meal replacement shake

2 hours later: SNACK

Lunch: lettuce mix with deli meat and low fat cheese;  balsamic dressing(low sugar)

3 hours later: SNACK

Dinner: Rotisserie chicken {skin removed) with vegetables

Tuesday:

Breakfast: LOW sugar cereal (cheerios, all bran) with fat free milk(* 2 fat fighter pills)

3 hours later: SNACK

Lunch: ID LIFE meal replacement shake

2 hours later: SNACK

Dinner: palm size portion of white meat OR grilled fish or salmon with mixed green salad

Wednesday:

Breakfast: egg beaters or egg whites with turkey bacon

3 hours later: SNACK

Lunch: Vegetarian sandwich: whoie wheat bread with cucumber, sprouts, peppers etc.

2 hours later: SNACK

Dinner:  Grilled white meat or fish with vegetables

Thursday

Breakfast: ID Life meal replacement shake

3 hours later: SNACK

Lunch: Mixed greens with chicken or fish

2 hours later: SNACK

Dinner: Fish or any white meat with mixed vegetables

Friday:

Breakfast: eggbeater or egg white omelet with onions, peppers, mushrooms

3 hours later: SNACK

Lunch:  ID life meal replacement shake

2 hours later: SNACK

Dinner:  steamed shrimp (or grilled chicken or fish} with vegetabies

Saturday

Breakfast: egg omelet with vegetables

3 hours later: SNACK

Lunch: palm sized portion· of white meat or fish with mixed greens salad

2 hours later: SNACK

Dinner:  whole wheat bread with grilled vegetables(sandwich) balsamic drizzle(* 2 fat fighter pills)

Sunday:  Free day with limitations


nuts

Nuts:

Snacks:

Nuts

Cheese stick with deli meat Veggies with low sugar dip Celery with natural almond butter

Cucumbers with hummus Small smoothie (made with water)

Watermelon with chili powder and lime juice

Grapefruit with cinnamon

Boiled egg, Turkey bacon, Turkey jerkey


fruits

FRUITS LOW/MODERATE IN SUGAR
Strawberries ( 4)
Casaba Melon (4.3)
Papaya Fruit (5)
Watermelon (5 .3 )
Peaches (7 .1)
Kiwifruit (7.6)
Nectarines(6.7)
Blueberries(7.3)
Cantaloupes (6.7)
Lemon (2)
Guava (7 .6)
FRUITS HIGH IN SUGAR
Plums (8.4)
Oranges (8)
Pears (8.3)
Pineapple (8.4)
Tangerines (9)
Cherries (10 .9 )
Pomegranate (11.6)
Mangoes (12.6)
Figs(13.8)
Banana (10 .4 )
Apples (8.8)

No CORN, YAMS, or POTATOES (these are NOT vegetables we want you to eat on this diet)

  • Use Sea Salt whenever possible look for dressings with LOW SUGAR (less than 4 grams) balsamic or Italian with lowfat are the best options
  • Use low fat or fat free cheese and milk products
  • EAT EVERY 3 HOURS
  • DO NOT skip a meal (ESPECIALLY breakfast)
  • If you dr ink chose clear liquor (vodka, light rum) with dub soda or diet soda: Stay away from sweet wines and beer. (there are light beer alternatives: Miller 64: Bud 55)
  • Try not to eat after dinner but if you must stay away from carbohydrates
  • Whenever possible buy nitrate free meats
  • Whenever possible by organic fruits and vegetables (anything without a rind should be organic)
  • DRINK WATER-the benefits are endless…….drink half your body weight in ounces ( for example, if you weigh 150 pounds, you  should consume 75 ounces  of  water  a day)
  • Avoid White rice or corn based products- Sprouted grain bread is the BEST choice (normally found in the freezer section)
  • Tr y to  avoid fruit  juices from concentrate; fruit juices should be watered down}
  • Try to grill foods or cook in broth (not oil)