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Healthy for Life
Learning Healthy Lifestyles
that have the side effect of fat loss.
PHASE 1 BASIC MEAL PLAN — REVERSING GLYCEMIC STRESS
The basic meal plan is simply a guide to help you immediately
apply the principles which are presented in the book.Some individuals
feel more comfortable following a step-by-step plan. However,
I would encourage you to consider how simple it is to plan and eat a
healthy menu that does not spike your blood sugar. In order to do
so, you need to become familiar with the Recommended Food Chart.
There you will find good carbohydrates, good proteins, and good fats
to choose from. You want to be eating foods from the desirable foods
the majority of the time.
In Phase 1, I encourage you to totally eliminate foods in the least
desirable food list. I am also going to encourage you to eliminate all
breads, grains, cereals, rice, pasta, potatoes, sugar, candy, soda pops,
and juices during phase one of this program. During Phase 2 you
will re-introduce some of these foods but they will be breads, rice,
cereals, and potatoes that will not spike your blood sugar. Obviously
sugar, pop, sweetened juices, cakes, donuts, and white potatoes will
need to be rarity in your diet. Remember, I insist that you don’t go
hungry;however, if you do eat an additional meal or snack, I want it
to be a meal or snack that does not spike your blood sugar.
I have given you examples of daily menus for 14 days.This
is simply a guide and you are encouraged to try new recipes that contain
the recommended foods. You can simply repeat this 14-day plan,
if you so desire,in order to reach the 28 days of this phase.
| Day 1 |
| Breakfast |
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Vegetable omelet—1 whole egg (range feed chicken eggs), 2 egg whites,
chopped vegetables of your choice (peppers, onions, avocado, mushrooms, etc.)
Fruit bowl—fresh whole fruit (apples, pears, melon, grapes, etc.)
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| Midmorning Snack |
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Low-fat string cheese with a handful of raw almonds
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| Lunch |
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GREEN SALAD
Leaf lettuce, Raw mushrooms, Tomato, Avocado, Scallions, Chickpeas
Turkey or chicken (optional)
Combine salad ingredients and use Italian salad dressing
Italian dressing—2 parts extra-virgin olive oil, 1 part red wine vinegar (can
substitute fresh lemon juice), crushed garlic, salt, pepper to taste
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| Midafternoon Snack |
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CRAB SALAD—Place chilled crab meat on a small bed of lettuce, surround
with cocktail sauce, and top with nuts.
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| Evening Meal |
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GRILLED CHICKEN WITH SALSA
2 chicken breast halves
1 small onion
2 tomatoes
Small jalapeno pepper (optional)
1/2 cup chopped fresh cilantro
Juice of one lime
Grill chicken breasts; while cooking, mince onion, chop tomatoes, mince
jalapeno pepper and combine with chopped cilantro and juice of lime.
Spoon over cooked chicken breasts and serve.
SOUTHWEST BLACK BEANS
2 cups cooked black beans
1 avocado
1 carrot
1/2 tsp ground cumin
Lime
1 tbsp olive oil
Dice avocado, shred carrot and combine with remaining ingredients.
FRUIT—slices of orange or kiwi fruit
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| Day 2 |
| Breakfast |
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WALNUT BANANA BREAKFAST DRINK
1 Banana
1 cup of Milk, 1% or skimmed
1 ounce of pure whey or soy powder
1 tbsp of chopped raw walnuts
Directions: Combine all the ingredients in a blender and blend smoothly.
You may add ice or use a frozen peeled banana for a thicker drink.
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| Midmorning Snack |
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Whole apple with a handful of raw almonds
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| Lunch |
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Chef’s Salad—[3 to 4 oz of ham, turkey, or chicken], cut hard-boiled
egg, and low-fat cheese on mixed greens with additional cut up vegetables
covered with a reduced-fat or good fat salad dressing of your choice.
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| Midafternoon Snack |
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1 cup of low-fat, low-sugar yogurt
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| Evening Meal |
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BAKED HALIBUT WITH CAPERS and CALAMATA OLIVE TAPENADE
Fresh or frozen halibut steaks (2)
2 tbsp capers
3/4 cup pitted calamata olives
1 tsp lemon juice
Lemon pepper
Place fresh or frozen halibut steaks in baking dish; sprinkle with 1 tbsp
capers and a little caper juice, lemon-pepper and bake uncovered at 400
degrees for 30 minutes; serve with a spoonful of tapenade
Tapenade—finely chopped calamata olives, mix with remaining tbsp
chopped capers, lemon juice
ASPARAGUS-Cut
tough ends off asparagus, put in shallow pan with lid and add water up
to 1 inch deep; bring to a boil, cover, reduce heat and simmer approximate-ly
3 minutes until asparagus is crisp tender, drizzle with extra virgin olive
oil and black pepper
SLICED TOMATO SALAD
1-2 ripe tomatoes
Extra-virgin olive oil
Black pepper
Garlic (fresh, minced or powder)
Line plate with sliced tomatoes, drizzle with olive oil, garlic and black pepper
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| Day 3 |
| Breakfast |
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SCRAMBLED EGGS
2 SLICES TURKEY BACON
FRESH FRUIT
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| Midmorning Snack |
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Cup of low-fat yogurt and whole fresh fruit of your choice
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| Lunch |
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SWISS CHARD/BEAN SOUP
1 bunch Swiss chard
1 small onion, chopped
3 cloves minced garlic
4 cups vegetable or low fat, low sodium chicken stock
2 cups cooked white beans
Parmesan cheese
Sauté onion and garlic in olive oil; add 4 cups vegetable stock or low-fat
chicken stock and bring to boil; add 1 bunch chopped Swiss chard, reduce
heat , cover and simmer chard until soft (10 min); add cooked white
beans; serve with parmesan cheese sprinkled on top.
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| Midafternoon Snack |
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Two handfuls of raw almonds
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| Evening Meal |
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FILET MIGNON or LEAN BEEF PATTY
Served with steamed fresh green vegetable (drizzled with olive oil),
Dinner salad, and fresh fruit
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| Day 4 |
| Breakfast |
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STRAWBERRY-BANANA SMOOTHIE
1 cup of strawberries
1 banana, medium
1 cup of milk, 1% or skimmed
1 ounce of pure whey or soy protein
Directions: Place all the ingredients in a blender and blend together.
You may use frozen fruit or add ice to make your drink thicker.
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| Midmorning Snack |
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Hard boiled egg
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| Lunch |
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TUNA SALAD
Albacore tuna packed in water
1 tbsp minced onion
1 celery stalk, diced
Low-fat mayonnaise
Shredded lettuce
Mix tuna with chopped onion, chopped celery, low-fat mayo and serve on
a bed of lettuce
CELERY/TOMATO SALAD
2 stalks celery
2 ripe tomatoes
1 tbsp extra-virgin olive oil
1 tsp red wine vinegar
Black pepper
Cut celery into 1/2 slices and combine with tomato wedges, olive oil,
vinegar and pepper to taste
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| Midafternoon Snack |
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PROTEIN BLAST—Blend 1 cup silken tofu with 1 cup plain yogurt; add 2
tbsp of juice, 1 tbsp of granulated fructose; refrigerate and serve with
fresh berries.
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| Evening Meal |
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VENETIAN CHICKEN
4 lb chicken with skin removed
Olive oil
2 carrots, sliced
1 stalk celery, sliced
1 medium onion, sliced
1 can tomatoes (14.5 oz)
1 tbsp basil
1 tbsp oregano
1 tsp salt
1/4 tsp cinnamon
4 whole cloves
1/2 cup dry white wine
1/4 lb sliced mushrooms
Brown chicken in olive oil; remove chicken from pan and add carrot, celery,
sliced onion and sauté until tender; add1 can of tomatoes—do not drain,
1 tbsp basil, 1 tbsp oregano, 1 tsp salt, 1/4 tsp cinnamon, 4 whole cloves,
1/4 cup dry white wine and browned chicken. Simmer 1 hour partially
covered; add 1/4 lb sliced mushrooms during the last 10 minutes
CHICKPEA SALAD
1 can drained garbanzo beans
1 can drained red kidney beans
2 stalks sliced celery
olive oil
pepper
Mix cooked garbanzo beans with sliced celery, red kidney beans, olive oil
and pepper.
STEAMED BROCCOLI
Trim broccoli and cut into serving pieces. Place in 1 inch water, drizzle with
olive oil and garlic powder. Simmer covered until crisp tender.
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| Day 5 |
| Breakfast |
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FRUIT PILAF-mix chopped apples, grapes, oranges, pears, walnuts, 1 tbsp
of bran buds
COTTAGE CHEESE
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| Midmorning Snack |
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Nutritional Protein Bar of your choice
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| Lunch |
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NAKED CHICKEN BURRITO— [without tortilla or white rice] on a bed of
lettuce with black or pinto beans, grilled vegetables, tomato salsa, and
guacamole
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| Midafternoon Snack |
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Fresh fruit and low-fat cottage cheese
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| Evening Meal |
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LENTIL AND SPINACH SOUP
1 small package dry lentils
1 small onion, chopped
1 stalk celery, chopped
1 carrot, sliced
1 cup chopped tomatoes
Water or stock
1 bunch fresh spinach
Sauté onion, garlic, celery in olive oil; add chopped carrot; chopped
tomatoes and simmer 5 minutes; add lentils and 4 cups water or stock;
cover and simmer about 30 minutes or until lentils soft; add a bunch
of spinach and simmer 5 minutes; serve with parmesan cheese
Sliced tomatoes with a thin slice of low-fat mozzarella on each tomato slice
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| Day 6 |
| Breakfast |
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BREAKFAST FRITTATA
3 eggs
1/4 cup chopped onion
1/4 cup chopped mushrooms
Parmesan cheese
Sauté onion, mushrooms in small ovenproof skillet; add 3 beaten eggs
and cook on medium heat until eggs are set, finish cooking in oven under
broiler; flip upside-down on plate and sprinkle with parmesan.
Sliced melon with fresh lime juice squeezed on melon slices
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| Midmorning Snack |
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SHRIMP COCKTAIL—Shell and devein freshly cooked shrimp. Chill and
serve in a cup lined with lettuce. Serve with cocktail sauce and nuts.
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| Lunch |
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INSALATA CAPRICE—put a single layer of tomato slices alternating with
low-fat mozzarella cheese slices on plate, drizzle with olive oil and sprin-kle
with fresh basil
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| Midafternoon Snack |
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2 handfuls of raw almonds
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| Evening Meal |
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GRILLED CHICKEN BREAST
FRESH GREEN BEANS—sauté 1 slice chopped turkey bacon, 1 tbsp onion
in olive oil; add fresh green beans and 1 inch water to pan; cover and sim-mer
until beans tender
CABBAGE—grated with oil and vinegar dressing
PEACHES
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| Day 7 |
| Breakfast |
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EGGS AND TURKEY BACON
2 whole eggs (range fed chicken eggs), 3 to 4 strips of turkey bacon,
whole fruit or fruit cup
FRUIT CUP
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| Midmorning Snack |
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TUNA SALAD—prepared with low-fat mayonnaise (or soybean oil mayonnaise)
served with one fruit of your choice
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| Lunch |
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POACHED SALMON
Line frying pan with thin slices of lemon; place salmon on top of lemons,
sprinkle with onion salt, add 1 inch water to pan, cover and simmer 30
minutes per lb (add water if necessary)
STEAMED BRUSSELS SPROUTS drizzled with olive oil and toasted pine nuts
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| Midafternoon Snack |
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Fruit and low-fat cheese
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| Evening Meal |
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EGGPLANT PARMESAN
1 large eggplant
Olive oil
8 oz low-fat mozzarella cheese
2 cups sauce
1/2 cup, grated parmesan cheese
Slice unpeeled eggplant into 1/4 to 1/2 inch slices; fry in hot olive oil until
soft; in baking dish, layer eggplant, shredded low-fat mozzarella cheese,
spaghetti sauce, parmesan cheese. Cover and bake 350 degrees for 20-30
minutes.
SAUCE
Small onion, chopped
4 garlic cloves, chopped
2 tbsp tomato paste
1 can (15 oz) chopped tomatoes
1 tbsp oregano
Olive oil
Sauté chopped onion and garlic in olive oil; add tomato paste; stir in
undrained tomatoes and water as needed; season with oregano, simmer 15-
30 minutes.
GREEN SALAD
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| Day 8 |
| Breakfast |
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FRUIT SMOOTHIE-blend favorite fruits with low-fat yogurt
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| Midmorning Snack |
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Hard boiled egg
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| Lunch |
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CHICKEN SALAD
Chicken Salad [cubed skinless chicken breast, diced celery, sliced grapes,
chopped walnuts, low-fat mayonnaise, lemon juice, and Romaine lettuce]
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| Midafternoon Snack |
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Deli meat roll-ups (Chicken, turkey, ham, or beef) with a center of low-fat
Swiss cheese
Whole, fresh fruit
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| Evening Meal |
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MINESTRONE
1/4 lb turkey bacon
2 medium onions, chopped
1 clove garlic, minced
1/2 cup chopped celery
1 sliced carrot
1 cup chopped cabbage
1/2 cup chopped turnip
1 cup spinach
1/2 cup peas
1/4 cup chopped parsley
6 cups vegetable stock or low-fat, low-salt chicken broth
1/2 tsp thyme
1/2 tsp basil
1 cup cooked white beans
Sauté vegetables and then add broth and spices; simmer for 45 minutes;
add 1 cup cooked beans; serve with parmesan
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| Day 9 |
| Breakfast |
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WALNUT BANANA BREAKFAST DRINK
1 Banana
1 cup of Milk, 1% or skimmed
1 ounce of pure whey or soy powder
1 tbsp of chopped raw walnuts
Directions: Combine all the ingredients in a blender and blend smoothly.
You may add ice or use a frozen peeled banana for a thicker drink.
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| Midmorning Snack |
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Fruit with yogurt dip [cut up apples dipped in your favorite
low-fat yogurt]
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| Lunch |
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SPINACH SALAD
1 bunch fresh spinach
1 cup sliced mushrooms
1/2 cup sliced red onion
1 sliced hard boiled egg
1/2 cup orange wedges, halved
Extra-virgin olive oil
Red wine vinegar
Chicken chunks (optional)
Mix salad with ingredients; make salad dressing with 2 parts olive oil and
vinegar
COTTAGE CHEESE
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| Midafternoon Snack |
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Fruit of your choice
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| Evening Meal |
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Chili
1 lb lean ground beef or ground buffalo meat
1 cup chopped onion
1 tbsp chili powder
1 tsp ground cumin
1 can chopped tomatoes
1 can kidney beans, drained
1 4oz can tomato sauce
Brown meat in oil with onion; add remaining ingredients and simmer
45 minutes.
SLICED ORANGES—drizzle olive oil and lots of black pepper
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| Day 10 |
| Breakfast |
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SCRAMBLED EGGS with low-fat cheddar cheese and salsa
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| Lunch |
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CEVICHE
1 lb cod
8 oz bottle lime juice
2 tomatoes, chopped
1 jalapeno pepper, diced
30 pitted Spanish olives, chopped
1/8 tsp cumin
20 capers
1/4 cup extra-virgin olive oil
1 tbsp parsley
1 tsp oregano
Cut cod into 1 inch cubes and marinate in glass bowl with 8 oz of bottled
lime juice at room temp for 4-5 hours; squeeze juice out of fish and mix
with remaining ingredients
GREEN SALAD
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| Midafternoon Snack |
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LOW-FAT COTTAGE CHEESE—served with fruit
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| Evening Meal |
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BAKED STUFFED EGGPLANT
1 large eggplant
1 small onion, chopped
1 zucchini, chopped
1 clove garlic, minced
1 large tomato, chopped
1 /4 lb lean ground beef (optional)
1 tsp oregano
salt, pepper
1/2 cup mozzarella or parmesan cheese
Cut eggplant in half lengthwise; scoop out eggplant to within 1/4 inch of
skin; chop eggplant and sauté in olive oil with chopped onion, garlic, zuc-chini,
tomatoes, ground beef; season with salt, pepper, oregano. Put
mixture in eggplant shell, cover with parmesan or shredded or mozzarella
and bake 350 degrees for 20-30 minutes
BEET SALAD
2 cups cooked beets
1/2 cup chopped onion
2 tbsp cider vinegar (adjust to own taste)
1-2 tbsp extra-virgin olive oil
salt
Mix above ingredients; add one half vinegar and oil, adding more to taste
Fruit
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| Day 11 |
| Breakfast |
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FRESH FRUIT and COTTAGE CHEESE
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| Midmorning Snack |
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Fruit and low-fat string cheese
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| Lunch |
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TUNA STUFFED TOMATO
Albacore tuna, water packed and drained, mixed with diced celery, pickle
relish (sweet or dill), onion, black olives, sliced grapes, and sliced apples
mixed with low-fat mayonnaise and covered with sunflower seeds
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| Midafternoon Snack |
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Nutritional bar of your choice
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| Evening Meal |
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VEGGIE FRITTATA
3 eggs, beaten
Mixture of chopped fresh vegetables
Shredded low-fat mozzarella cheese
Spaghetti sauce
Sauté mixture of fresh vegetables in olive oil in oven proof skillet; beat 3
eggs with fork and pour over vegetables; add shredded mozzarella cheese
and cook until eggs are set; finish in oven under broiler; flip upside-down
on plate; spoon spaghetti sauce on top.
GREEN SALAD with calamata olives, tomatoes, olive oil and red wine vinegar
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| Day 12 |
| Breakfast |
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HUEVOS RANCHEROS
2-3 eggs
1/4 cup chopped onion
1/4 cup chopped green pepper or 1/8 cup chopped green chiles
1 15oz can chopped tomatoes
1/2 tsp cumin
Sauté chopped onion, green pepper,; add chopped tomato, green chilies,
cumin; poach eggs in sauce
Fruit cup
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| Midmorning Snack |
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Fruit with raw almonds
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| Lunch |
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ANTIPASTO SALAD
2-3 slices ham
1/2 sliced red pepper
1 sliced tomato
Calamata olives
Sliced cucumber
1/2 cup cooked garbanzo beans
2 slices low fat, mozzarella cheese
Lettuce
Extra-virgin olive oil
Parmesan cheese
Arrange ingredients on plate; drizzle with olive oil and sprinkle with low-fat
cheese
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| Midafternoon Snack |
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Deli meat slices [turkey, ham, or beef] with coleslaw
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| Evening Meal |
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GRILLED SALMON
SPINACH SALAD
ZUCCHINI SAUTÉED WITH ONION
1 large zucchini or 2 small zucchini
4 tbsp chopped onion
Olive oil
Slice zucchini into 1 /2 inch slices; sauté in olive oil with onion, covered very
slowly until squash soft.
FRESH BERRIES WITH LOW-FAT YOGURT
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| Day 13 |
| Breakfast |
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STRAWBERRY-BANANA SMOOTHIE
1 cup of strawberries
1 banana, medium
1 cup of milk, 1% or skimmed
1 ounce of pure whey or soy protein
Directions: Place all the ingredients in a blender and blend together. You
may use frozen fruit or add ice to make your drink thicker.
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| Midmorning Snack |
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Nutritional Protein Bar of your choice
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| Lunch |
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CURRY CHICKEN SALAD
5-6 chicken breast halves, boned and skinless
1 tbsp soy sauce
1 cup mayo
1 cup chopped celery
1 1/2 tsp lemon juice
2 tsp curry powder
1 can sliced water chestnuts
Simmer chicken breasts in water, covered 30 minutes or until done; cool
and cube; mix remaining ingredients and chill
SLICED APPLE OR PEAR
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| Midafternoon Snack |
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Low-fat cottage cheese mixed with nuts and served with whole fruit of
your choice
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| Evening Meal |
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BAKED COD
1 lb fresh cod
1-2 cups chopped onion
2 cloves garlic, minced
1-2 tsp thyme
Place cod in baking dish; sauté onion, garlic until soft; pour over cod;
sprinkle with thyme cover and bake 350 degrees 20-30 minutes or until fish
firm and flakes from fork.
LENTILS
1 small package of dry lentils
1 thinly sliced celery stalk
2-3 cups water or low-fat, low-sodium chicken broth
Simmer lentils in broth according to package directions until soft
(30 minutes); drain. Sauté onion and celery until soft and mix with lentils.
STEAMED BROCCOLI, GREEN BEANS or BRUSSELS SPROUTS
PEACHES
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| Day 14 |
| Breakfast |
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FRESH FRUIT— mixed with yogurt, 1 tbsp bran buds, nuts
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| Midmorning Snack |
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HARD BOILED EGG WITH FRUIT
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| Lunch |
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CHICKPEA SALAD
2 cans chickpeas, drained
1 cup sliced cherry tomatoes
1 chopped celery stalk
1 jar (5-6 oz) stuffed Spanish olives, drained
1/2 cup chopped onion
1 tbsp chopped parsley
3 tbsp fresh lemon juice
1/3 cup extra-virgin olive oil
Mix and serve on bed of greens.
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| Midafternoon Snack |
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Low-fat or non-fat yogurt served with whole fruit of your choice
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| Evening Meal |
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BAKED CHICKEN BREASTS in garlic/tomato sauce
2-3 boneless chicken breast halves
1 small onion chopped
4 cloves garlic, chopped
1 15oz can diced tomatoes
2 tbsp chopped parsley
2 tsp oregano
Sauté onion and garlic in olive oil; add tomatoes—do not drain—and
herbs; pour over uncooked chi cken breasts, cover with aluminum foil and
bake 30 minutes at 350 degrees.
PEPPERONATA
2 red peppers, sliced
1 can (15 oz) diced tomatoes
1/2 cup chopped onion
2 garlic cloves, chopped
1/2 cup chopped fresh basil
Sauté sliced red peppers, tomatoes, garlic and onion in olive oil over low
heat until peppers soft, mix in fresh basil, serve
FRESH FRUIT
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