Generous Menu for Your Diet Plan

PAUL BUNYON EATING

A day in the life of a Diet Coach....and one BIG menu!

Tired of eating like a bunny on your diet? Worse yet, a bird? Then check out the menu below that I created for one of my clients during Diet Plateau time.

The following is the email that was sent to my client.  It is a 'relaxed' menu which was not originally intended to be shared, so just enjoy!

The Email:

Okay, cupcake - here's our special 'pig-out without guilt' menu - just as promised! Enjoy!!

One thing: I didn't mention drinks. You can do water, diet drinks or tea with Nutrasweet.

Breakfast:

FARMYARD BREAKFAST WITHOUT ALL THE CACKLE - I MEAN CALORIES…..
1/2 carton of Eggbeaters scrambled in 'Pam' 50 calories
(I like mine with catsup!)

2 pieces of toast 90 calories
(Use that 40-45 calorie per slice bread - OR 1 slice of regular. Spray your bread BEFORE popping it into the toaster with either butter spray Pam or the no calorie fridge sprays. It's fab!!)
1 Teaspoon of Jam/Jelly 50 calories
(You know, those little McDonald's packets of jelly are about the perfect size.)

2 pieces of bacon 80 calories
(Microwave on paper towels - be sure and check calorie-count on bacon pack as some are more fatty than others. I do not like the turkey bacon products at all. You may. Re-pat the bacon after you remove it from the Microwave.)

BREAKFAST CALORIE COUNT: Let's allow 300 calories to be on the safe side.

Lunch:

PAUL BUNYON SALAD WITHOUT BLUE THE OX
Your base is:
¼ head of lettuce (any variety)
tomatoes (cherry, slicers, Roma's, etc….your choice)
lean ham/turkey (usually 34 calories per serving - chop it up into the salad)

Salad Options:
Grated carrots (Remember…count that carrot!)
sprinkle with non-fat cheese
add 1 teaspoon of Bacos if you'd like
can also add peppers, radishes, cucumbers, broccoli, cauliflower, colorful cabbage, bean sprouts, etc…

Dressing:
1 Tablespoon of Honey-Mustard low-cal dressing
OR
Ranch, etc…your choice.

Assorted Crackers
Usually about 10 calories per cracker so use sparingly.

Beware: All low-cal dressings are not created equal. Check calorie content. Serve it on the side OR mixed thoroughly into the salad.

Desert:
½ a cantaloupe That's about 50 calories.

LUNCH CALORIE COUNT: Let's allow 450 to be on the safe side.

DINNER:

FREE TOE PIE
½ can of Wolf Brand Chili - Extra Lean 180 calories (you can also use the turkey chili if you'd like - or any chili within this calorie range)
1 slice of ANY 50 calorie or less cheese 50 calories
Fritoes (regular size - 32…and count them) 160 calories
Add onions, peppers if desired. (I desire lots of onions + a pac of Tic Tacs for later. Be sure and count those 1 ½ calorie mints if you have them though!!!)
Sugarfree Jell-O w/nonfat Cool Whip topping 35 calories

DINNER CALORIE COUNT Let's allow 400 calories for this.

Okay, time to add - let me get out my abacus. Hum…I am coming up with ABOUT 1,150-1,200 calories here. So, what about adding snacks?

SNACK OPTIONS:

Popsicle 35 calories
½ bag of light popcorn 110 calories
(remember, you can sprinkle this with Nutrasweet, cinnamon, Parmesan cheese, etc…)
Strawberries w/Cool Whip 50 calories
(I like to get the frozen ones at Wal-Mart. I place a smidgen of Cool Whip and Nutrasweet on these. Yum Yum.)
Cotton Candy (You'll be surprised at how low-cal this is! At Wal-Mart it's about 80 calories per bag.)

You may not like Free Toe pie. If not, you can have this for dinner instead:

Bowtie pasta - about 1 cup is 200 calories (or any type of pasta)
½ cup of spaghetti sauce is about 40 calories
sprinkle with Kraft Parmesan cheese (in that green container)
garlic toast - prepare with the low-cal bread like you did for breakfast. When it's done sprinkle with garlic salt. Again, 2 slices for about 80 calories.
Jell-O for desert is about 35 calories with the Cool Whip.
Total: About 400 calories

Also, another breakfast suggestion and my all time favorite is:

JELLY PRINCESS BREAKFAST
Three slices of the 40-calorie bread.
Spread each with a thin layer of jam (use the reduced stuff for this).
Top each layer with the lowfat Cool Whip.
Stack it as you go.
This is about a 300-calorie breakfast and although it's not the healthiest thing in the world - it's wonderful to have as a special treat! You can even top it with a fresh strawberry.

One last thing. Remember it's up to YOU what you put into your tummy. Right now your tummy is pretty small due to the dieting. It's finally adjusting to the new amount of food intake. So, remember that when you do 'Paul Bunyon eating' days that you need to do them sparingly or your tum will re-stretch and you'll feel a lot hungrier. It's the bulk.

Also, this menu tends to be very salty - so when/if you eat these suggestions be sure and 'up' your water intake so you can flush out all that sodium.

AND take your vitamins.

Okay, last thing - and it's a little assignment for you. Let me know when you're ready to try something that will jump-start your metabolism. I'll need a 6-day 'eating commitment' from you and you'll need to weigh at the beginning of this exercise and at the end of 3 days, then again at the end of day 6. What we'll do is you'll continue like you have for the first 3 days and we'll monitor that weight loss. Then, on the next 3 days I'll give you some meal suggestions, BUT you'll have to go without dinner for those 3 days. So, if you're game let me know. Here's the purpose of the exercise. I want you to see just how much of an affect that eating dinner has on your weight. You will be totally amazed!!! So, think about it and let me know.

Until next time, little cupcake!!

Sky