Make Your Own Plan

I was listening to the TV while I was working at the computer this morning and heard the latest NutriSystem ad.

Look, you don't need that stuff (and it's nasty, no wonder people lose weight on it).

If you need to have pre-made meals, instead of using an expensive plan like NutriSystem or Jenny Craig, go right to your local grocery store and look to see what's on special in the frozen meal section. Lean Cuisine, Smart Ones, etc can be bought for less than $2 per meal when they're on sale.

I know, they're a little short on the amount of food. Yes, I have another idea for you.

The trick is that you also get some packages of frozen vegetables that match the veggies in the frozen dinners. So you nuke up that Alfredo Pasta with Chicken and Broccoli (250 calories) and in a separate bowl, you also nuke up at least a cup or two of frozen broccoli (35-70). When everything is hot, mix it all together.

Voila! Twice as much food for another 30 to 50 calories!

AND, if you're really hungry, add a simple salad to your meal. Lettuce, tomato, bacon bits, sunflower seeds, or a LIGHT sprinkle of cheese (feta, blue, shredded cheddar or jack) plus a light dressing will add between 50 and 300 calories to your meal, depending on what you add to the salad.

AND, you can even add a couple of cups of basic vegetable soup for about 100 calories.

So for the 300 or so in the frozen dinner plus veggies, plus another 100 or for a simple salad, plus 100 for the soup, you've made a full meal for about 500 calories.

So, here's a simple plan for you:

Breakfast @ 250 to 350 calories
2 Hard boiled or scrambled eggs (200) plus toast (120)
or Cereal with milk (250-300)
or Yogurt mixed with fruit and granola (300)

Lunch @ 300 calories
Plain or vanilla low-fat yogurt mixed with fresh fruit and granola (300)
or Small Subway sandwich, 6 grams of fat or less (300ish)
or Salad with tomatoes, hard boiled egg, veggies and light dressing (200 to 200 calories)
or No-fat cottage cheese with fruit or vegetables

Dinner @ 600 calories
Frozen dinner with extra veggies (300ish)
Salad (200)
Soup (100)

Snacks
100 calorie packs (100)
or
Microwave popcorn (average 40 per cup)
or
1 serving of your favorite cookies (150)
or
Fresh fruits (100-200)
or
Fresh carrots (50)

If you're following a lower calorie plan you should try to eat around 1200 to 1500 calories a day. If you're starting at a maintenance level, shoot for 1800 calories per day.

No matter what your personal eating plan is, be SURE to have protein, fruits and/or vegetables, dairy, and a starch every day. The nutrition pyramid can be seen here: http://www.mypyramid.gov/pyramid/index.html.

And don't forget, water and exercise are your friends.


Basic Vegetable Soup
1 can mixed vegetables
1 can carrots or green beans or other favorite vegetable
1 can beans of any kind (white, pinto, kidney, black)
1 can tomatoes (any style)
1 can low sodium broth (any kind)
Spices: dried onions, garlic, pepper to taste

Heat to a boil, then simmer for 10-15 minutes. Eat.