PREPARING FOODS FOR HEALTHY MEALS - EASY MEAL ASSEMBLY - LIFE IS GOOD!!

Описание: Cooking Rice in Toaster Oven:    • PERFECT BASMATI RICE, EASY PEASY!  PLUS RI...  

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FOOD PLAN FOR WOMEN (FOR REDUCING):

Breakfast:
1 Protein
1 Grain
1 Fruit

Lunch:
1 Protein
1 Vegetable
1 Fat

Dinner:
1 Protein
1 Vegetable
1 Grain
1 Fat

Protein:
4 oz. meat/poultry/fish
2 eggs
2 oz. hard cheese
4 oz. cottage cheese (plain)
8 oz. yogurt (plain, no added sugar)
2 oz. nuts/seeds/nut butters (no sugar)
6 oz. beans (legumes)
4 oz. hummus
2 veggie burgers
1/2 pkg. tofu

Grain:
4 oz. cooked rice, potato, quinoa (or any cooked whole grain)
4 oz. corn or peas
4 oz. winter squashes
2 oz. oatmeal or oat bran (weighed dry, before preparing with water)
3 rice cakes

Fruit:
1 piece of fruit (apple, orange, banana, peach, etc.)
6 oz. loose or diced fruit (berries, grapes, cantaloupe, watermelon, fruit salad, etc.)
2 oz. dried fruit (raisins, dates, apricots, etc.)

Vegetables:
16 oz. cooked or raw or a combination of both
including summers squashes
including avocado and olives, used sparingly

Fat:
1 Tablespoon oil (olive oil, canola oil, safflower oil, vegetable oil, coconut oil, etc.) (any oil)
1 Tablespoon butter or margarine (no sugar in ingredients)

Condiments (with meals):
free to use mustard, vinegar, spices, lemon/lime, cinnamon, pam spray, herbs, soy sauce, fat free broth or stock (unless you find yourself abusing any of these foods)

Avoid:
flour
alcohol
sugar, artificial sweeteners, all sweeteners

see this article for all ingredients that are sugar:
Secret Sugars: The 56 Different Names for Sugar
https://www.virtahealth.com/blog/name...