What Foods To Avoid

Most people know that the foods on this list are not good for them. It’s not so much about knowing what the bad foods are, but more avoiding them in the first place. My advice is to make sure none of these ingredients are in your house. If you have healthier alternatives (See the list on the previous page) you won’t be tempted to make bad choices.

Meats

• Non-Lean ground Beef • Fatty Cuts of Beef Like Rib-eye, Porterhouse, etc. • Fatty Cuts of Pork like Ham, Pork Chops, Hot Dogs, etc • Processed Meats like Deli Meats and bacon • Dark Chicken Meat (Drumsticks and Thighs)

Dairy

• Whole Milk • Soft Cheeses Like Mozzarella • Butter • Ice Cream

Liquids

• Soda (no diet versions) • Fruit Juice • Energy Drinks • Beer

Fats

• Vegetable Oil (No Fried Foods) • Margarine • Lard (Crisco)

Sweets

• Baked goods (cookies, cakes, muffins) • Candy • Ketchup

Grains

• White Rice • White Bread • Regular Pasta • Crackers • Snack Chips • Breakfast Cereal • Corn

Fruits and Veggies

• White potatoes

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Cheat Day

One day per week you get a cheat day. This is a great way to keep you on track. Knowing that every week you get one day where you can eat whatever you want is great motivation. Obviously you don’t want to go overboard, ideally you will still be picking foods from page 19. Remember that whatever excess calories you eat on your cheat day will still need to be burned off so don’t go too crazy. After being on the diet you may even find that you feel so good you don’t want to cheat. By the second week your sugar cravings should be way down and you may even be craving healthy foods. So cheat in moderation.

Sample Healthy Meals

450 Calories or Less

Balsamic Chicken Salad:

Add 2 cups chopped Romaine, 10 sliced cherry tomatoes, 1/2 cup sliced cucumbers, and 1 cup cooked chicken to a container. Whisk 1 tablespoon olive oil with 1 tablespoon balsamic vinegar and 1/2 teaspoon Dijon mustard. Dress the salad before serving. (you can pack the dressing separately)

Brown Rice and Black Bean Bowl:

Put 1/2 cup cooked brown rice and 1/2 cup canned and drained black beans in a to-go container. Add salt and pepper to taste. Add 1/2 sliced avocado, and drizzle with lime juice. In a separate container, pack 2 tablespoons prepared salsa. When ready to eat, top with the salsa.

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Strawberry Quinoa and Spinach Salad:

Combine 1 cup sliced strawberries with 2 chopped green onions, 1 cup baby spinach, 2 tablespoons chopped pecans, 1/2 cup cooked quinoa, and 1 tablespoon lemon juice. Season with salt and pepper to taste

Bell Pepper Tacos:

Cook 6 ounces lean ground beef with 1/2 teaspoon cumin, 1/2 teaspoon chili powder, and 1/2 teaspoon garlic powder and mix with 1/2 cup cooked black beans. Cut 1 bell pepper into quarters and remove seeds and membrane. To serve, scoop the meat into the bell peppers, top with 2 tablespoons prepared salsa. Season with salt and pepper, to taste.

Apple Spinach Brown Rice Salad:

Put 1/2 cup cooked brown rice, 1 small diced apple, 1/4 cup sliced almonds and 2 cups baby spinach in a container Dress with 1 teaspoon olive oil and 1 teaspoon balsamic vinegar before serving. Season with salt and pepper, to taste.

Carrot Noodle Salad:

Use a vegetable peeler to make noodles from 2 medium carrots. Toss with 1 teaspoon chopped cilantro, 1/4 cup sliced almonds, 1 cup cooked chickpeas, 1/4 teaspoon grated ginger, 1 teaspoon toasted sesame oil, and 1 teaspoon lime juice. Season with salt and pepper to taste

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