1.  Journal the food you eat daily

2.  Drink 8-10 (8oz.) glasses of water daily

3.  Eat 5-6 small meals daily, including breakfast

4.  Get at least 4 days of intentional activity each week

5.  Read labels on the food items you eat

6.  Be mindful when eating and eat on small plates

7.  Set weight loss goals in 5-pound increments

8.  Get adequate stress relief and rest each day

9.  Practice the 15-minute snack attack strategy

10:  Food Plan Guidelines



     Non Starchy Vegies: 25%
     Fruit and Starchy Vegies: 25%
     Whole Grains/Healthy Carbs: 25%
     Lean Protein and Calcium: 25%

     PLUS:
     Healthy Oils: 1T daily  (small circle in the middle of the Food Pie)
  
     PLUS:
     A good multi-vitamin with minerals

      

















Meal Plan Suggestions for Higher Protein weight loss success

Meals:  Breakfast, Mid Morning Snack, Lunch, Mid Afternoon Snack, Dinner, Dessert

Treats: On occasion, doesn't have to be daily, but as needed.




Breakfast (Try carb and dairy 50/50, egg dish, or nuts with dairy)  
Ideas:

1c. oatmeal with 1c. non fat milk  (or)
1 egg scrambled with 1t. oil.  For omelet, may add  non starchy vegies  (or)
9 almonds with 1c. non fat milk or 1 part skim cheese stick  (or)
1c. high fiber cereal with 1c. non fat milk or non fat yogurt  (or)
2 vegie mini quiches
* May also add V8 or tomato juice for free (0 Points)


Lunch  (Try for lean protein with salad greens--lean protein with non starchy veg.  Good to add 1T. nuts/seeds like sesame, flax, or sunflower on top of salad):
Ideas:

Large green salad with 3-4oz. lean protein (tofu, shrimp, tuna, chicken, or 1/4c. kidney, black, or garbanzo beans) and 2T.  balsamic vinaigrette or low sugar dressing, 1T. nuts or seeds  (or)
Chef Salad (with 1oz each ham, turkey, and cheese) and 2T.  balsamic vinaigrette or low sugar dressing, 1T. nuts or seeds  (or)
Free soup with 3-4oz. lean protein or calcium product  (or)
Chicken or turkey Caesar salad and 2T.  balsamic vinaigrette or low sugar dressing, 1T. nuts or seeds 


Dinner + Dessert:  (Combined, try for 25% non starchy veg + 25% lean protein/calcium + 25% whole grain + 25% fruit/non starchy veg.   Try to always include greens.  Nice to end with fruit for dessert)   No seconds.  Aim for a lighter fare.
Ideas:

Grilled salmon, steamed asparagus, tossed salad, 1/2 corn on cob, 1c. brown rice  (or)
Baked chicken breast, snow peas sautéed with garlic, tossed salad, 1c. couscous, (or)
Broiled steak, broiled tomatoes with 1t. pesto on top, tossed salad, 1c. 50/50 mashed potatoes (1/2 potato with 1/2 steamed cauliflower) or 1c. red potatoes  (or)
Shrimp kabobs with pineapple, red and green peppers, sliced tomato and cucumber with balsamic vinaigrette, 1c. rice  (or)
2c. chunky vegetarian chili (Piper's recipe) over 1c. savory quinoa (cooked with non fat bouillon), tossed salad  (or)
Stir fry vegies with 3-4oz. chicken or tofu, oriental cabbage salad (Piper's recipe), 1c. brown rice  (or)
Weight Watchers, Lean Cuisine, or South Beach Diet entrée with tossed salad 


Dessert Ideas:

1c. frozen grapes with part skim cheese stick  (or)
1c. frozen berries with 1c. milk  (or)
1/2c. mango or papaya chunks with 1/2c. sorbet  (or)   
1 small fruit with vanilla or coconut ricotta treat  (or)
1 small fruit with 9 almonds  (or)
Ricotta treat with 2oz. walnuts, pecans, or cashews


Snack Ideas:

1 part skim cheese stick with 9 almonds  (or)
1-2 Turkey roll-ups  (or)
2 celery sticks with 2T. non fat cream cheese filling (or)
1/2c. non-fat cottage cheese with  non starchy vegies  (or)
2T.  hummus with raw vegies
2 slices low fat mozzarella cheese topped with 2 slices tomato, basil leaves, 1t. olive oil and balsamic vinegar.  (or)
Raw pepper or carrot sticks with one wedge of lite laughing cow cheese  (or)
2 celery sticks with 2T. peanut butter  (or)
1c. free soup (Piper's recipe) with part skim cheese stick  (or)  
Ricotta treat (1/2c. low fat ricotta cheese with 1/2t. sugar and 1/2t. flavored extract)

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Treat Ideas: (Try to use only 3-4 Points here daily)

1/2c. low fat ice cream  (or)
1 CocoaVia chocolate bar  (or)
An additional snack
1 glass of wine or lite beer



When viewing your entire day, try to stick to the quartered food pie.  Write down all your snack and food items.  And don't forget to drink enough water.