"He who cures a disease may be the skillfullest, but he that prevents it is the safest physician."
Thomas Fuller
People take for granted what they DON"T get by following this program: heart disease, digestive problems, you name it.... we are in the model of PREVENTION here and you'll never know what might have happened to you if you continued down the road most of you were taking... congratulations on making the conscious choice to change!
Menu
Protein:
3 egg omelet with veggies
2 scoops Harmonized protein with Greens First
1 container chicken
1 container cod
Carbs:
1 container brown rice
1 container sweet potato
3 slices Ezekiel bread
Fats:
2 servings almond butter
1 serving EVOO
1 serving walnuts
Fruit
pineapple
banana
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Protien:
ReplyDelete1 container grilled wild shrimp
1 container grilled chicken
7 egg whites
Carbs:
1 container rolled oats
1 container brown rice
3 Ezekiel bread
Fats:
1 serving almonds
3 egg yolks
2 servings safflower mayo
Fruit:
Banana
Apple
Fruit:
ReplyDelete2 Apples
Protein:
2 Containers of Grilled Chicken
1 Container of tuna
Carbs:
2 Containers of Brown Rice
3 Slices of EZ bread
Fats:
Safflower Mayo
Sunflower Seeds
Week Two Starting Weight:
209.8
Fruit
ReplyDeleteApple
Banana
Protein
1 container of shrimp (touch of hot sauce)
1 container of eggs (omelet with spinach)
1 container of steak (with steamed brussel sprouts)
Carbs
1 container grape tomatoes
1 container sweet potato
1 serving of EZ bread
Fat
2 serving of almonds
1 serving of egg yolks
fruit
ReplyDeletebanana
apple
protein
1 container turkey sausage
1 container tuna w/balsamic
1 container talapia
carbs
1 container sweet potato
1 container brown rice w/ red beans
3 ez bread
fats
1 serving almond butter
1 serving almond
half avacado
feeling great going into week two
Hi Tom,
ReplyDeleteCould you please let me know what the deal is about the tomato sauce, I know it is on the food list and I want to use it this week.Did you buy it in the store(if so what brand) and also how much do you use per one serving of pasta or chicken?
THANK YOU!
Tom, a few quesitons...
ReplyDeleteOatmeal, good or bad? I've got Old Fashioned Oats (I think they are rolled) and Organic Scottish Oats. Any suggested sweetener? Also, I looked for brown rice cereal in Wegmans organic section but can't find it.
Whole wheat pasta?
I love lentils. What is a good way to prepare them for our menus? Lentil soup? Indian style dal?
I'm doing great so far. Thanks for everything!
Protein
ReplyDelete2 containers of ground turkey
1 container of sashimi
1 scoop whey protein
Carbs
3 slices ezekeil bread
2 containers of brown rice
Fats
2 servings of olive oil
2 servings of almonds
Fruit
Pineapple
Apple
Protein:
ReplyDelete1 - Chicken Salad with Chicken and Egg
1 - Grilled Shrimp
1 - Protein Shake (2 scoops)
Carbs:
3 slices EZ Bread
2 - Sweet Potato
Fats:
1 - 23 Almonds
1/2 serving Safflower Mayo in Chicken Salad
1/2 serving egg yolks in Chicken Salad
1 Virgin Olive Oil in Salad
Fruit:
1 Tangerine
1 Blueberries
I also had 1 glass of Rice Milk and a salad
Sara - sauces should be used in moderation... as little as you need. Some sauces are very healthy but they are still extra calories. On the other hand, pile on the spices and be creative
ReplyDeleteHoward - oatmeal is good, just don't use instant. Most good oatmeals will take a good 30 minutes to cook. Pile in the cinnamon and if you want use stevia or put a 1/2 scoop of vanilla protein powder into it... not bad.
ReplyDeleteWhole wheat pasta is a no... use rice or the kamut/buckwheat mix.
Lentils are GREAT for you... throw in garlic, onions, spices... good stuff. Count as a carb
Everyone else looks SOLID
ReplyDeleteHI Tom,
ReplyDeletegreen tea, green drink
Fruit:
1 banana, 1 green apple
Protein:
1 cont tuna salad
1 cont egg salad
1 cont chicken
Carbs:
1 serv ez bread
1 cont steel cut oats
1 cont lentils
Fats:
1 serv safflower oil in tuna
1 serv safflower oil in egg salad
1 serv almond butter
1 serv almonds
Tom, can you use yolk in egg salad, how do you count it, I thought I saw 1 serv of egg salad was 8 whites and 1 yolk, please let me know , thanks, Phil
What's the ruling on baby bok choy? Is it considered something like brussel sprouts and unlimited?
ReplyDeletefruits:
ReplyDeletebanana
red grapes
carbs:
portion of rice
portion of sweet potato
4 oz of kidney beans with beats
protein:
3 portions of chicken
fats:
1 serving of almonds
1 serving of olive oil
1 serving of canola oil
green drink
cucumbers
Protein:
ReplyDelete1 Container eggwhites
1 Container grilled chicken
1 Container Canned chicken
Carbs
2 Containers wild rice
1 container rolled oats
broccoli, salad w cucumber no dressing.
Fats:
1.5 servings raw almonds
1 teaspoon peanut butter -Will get almond butter.
Canola oil -Pam fat free non stick spray.
Hungry -May have isopure w water????????
Today
ReplyDeleteProtein:
3 Hard boiled eggs
1 sushi tuna roll (brown rice)
1/2 container chicken salad
1 container grilled chicken
Carbs:
3 slices Ezekiel bread
Brown rice from sushi roll
1 container sweet potato
Fats:
3 Egg yolks in hard boiled eggs
Mayo in chicken salad
2 servings almond butter
Fruit
pineapple
banana
fruit:
ReplyDeletebanana
Clementine
protein:
1 container egg whites
1 container turkey meat loaf
1 container caned tuna with avocado
carbs:
1 container rice pasta w a tea spoon Thai peanut satay sauce
6 ez bread
fats:
1 Thai peanut sauce
1 avocado
1 almond butter
Fruit
ReplyDeleteblueberries
1 banana
Carbs
3 ezekiel bread
1 container sweet potato
1 container brown rice
Protein
1 container egg whites
1 container grilled chicken
1 container chop meat 95%
Fats
3 yolks
1 serving safflower mayo
23 almonds
1 serving almond butter
Morning Upper Body
ReplyDeleteEvening Basketball
Fruit
Pineapple
Grapes
Greens First
Protein
3 Eggwhites
1 C Turkey London Broil
3 Chicken Sausage
1/2 Protein Bar
Carbs
4 Slices Ezekial
1 Sweet Potato
Fats
1 Serving Almond Butter
1 Slice Low Fat Cheese
Phil - 3 egg yolks is a serving of fat, about 9-10 egg whites is a container of protein.
ReplyDeleteDoug - yes, you can have extra protein if still hungry at end of day
ReplyDelete2 oz vemma shot
ReplyDelete1 green tea
1 banana & walnut
4 eggs
1 meat balls
1 mixed vegies
1 oz acai
1 oz pomegranate
1 meat balls
1 mixed vegies
1 mindyourbody shake
MMA class a.m.