Here’s how it works. You incorporate this one-day a week. By bringing in one day of structure, it allows your brains the predictability that you need, but also the flexibility that is practical for long-term sustainability.
Breakfast: You must eat breakfast.
Choose 1 serving of fruit from the list below. It must be fresh or frozen. Eat 1/4 cup walnuts or 20 almonds. Eat up to 6 oz. plain or low-sugar Greek yogurt or drink 6 oz. dairy milk or dairy-free protein drink, and 1 serving of vegetables (I recommend low-sodium V8 juice as a quick option). Drink about 16 oz. of water or any noncaloric beverage. Hot or iced tea, or coffee works great (if you need a splash of creamer or sweetner that is ok but we are trying to keep this really simple). You can also make your breakfast items into a smoothie if you prefer.
For a snack you can have any fresh vegetable that you want- carrot sticks or celery sticks, etc. + a plant based protein (1 tb nut butter, 1 hardboiled egg, ½ cup Greek yogurt or cottage cheese, ½ cup edamame)
Lunch: Prepare a large salad with lots of different veggies (Combining bag salads works well. Be sure to include baby spinach.)
Salad must include:
- ¼ cup chopped walnuts or 20 almonds, or ¼ cup sunflower seeds
- 1/3 cup canned beans, rinsed (red, pinto, kidney, black), if you don’t tolerate beans you could do quinoa or 2 eggs.
- Add 1 apple, diced with skin (or 1 serving any other fruit)
- 1 tablespoon of any salad dressing that you like – vinegar and olive oil works best.
Drink water or non caloric beverage such as tea.
If you need an afternoon snack, you can have 1 serving fresh fruit or more veggies. Try to pick different ones than you have eaten earlier in the day. The more variety the better!
Dinner: Prepare stir-fried vegetables (with a little olive oil 1 Tablespoon). Top with ¼ cup sliced almonds, walnuts or sunflower seeds and at least 1/3 cup canned beans, rinsed (red, pinto, kidney, black, can sub in quinoa.) Flavor the stirfry with fresh herbs and spices or spice mixes.
- For dessert have ¾ cup berries and drizzle 1 small square melted dark chocolate on top, or make your own yogurt-covered berries. Drop fresh or frozen berries into flavored greek yogurt. Line a baking sheet with wax paper and place covered berries on tray. Put in freezer and leave until yogurt is hardened. Drink water or a noncaloric beverage.
- Do not eat anything after 7:00 PM.
- MOVE today! Get as much exercise as you can, preferably 1 hour of movement–walking, swimming, stationary bike, etc.
- That’s it. You should feel very satisfied but not stuffed. You should also feel good. If you feel a bit weak, eat 1 small orange before going to bed.
Choosing to spend one day with less choices, and eating only fruits, vegetables, nuts and seeds, and water or non-caloric beverages allows you the freedom to eat healthy but not rigid the rest of the week.
There are many side benefits to this diet.
- It retrains your taste buds. As you eat more fresh fruits and veggies you will have less desire for processed foods.
- By eating a large variety of fruits and vegetables you will be flooding your body with vitamins, minerals, and antioxidants.
- You will feel better.
- You will reduce your salt intake naturally.
Sizes of Fruit Servings
Apple, unpeeled, small…………1(4 oz)
Applesauce, unsweetened……….1/2 cup
Apples, dried……….4 rings
Apricots, fresh……….4 whole (5 ½ oz)
Apricots, dried……….8 halves
Apricots, canned……….1/2 cup
Banana, small……….1 (4 oz)
Blackberries……….3/4 cup
Blueberries……….3/4 cup
Cantaloupe, small……….1/3 melon (11 oz) or 1 cup cubes
Cherries, sweet, fresh……….12 (3 oz)
Cherries, sweet, canned……….1/2 cup
Dates……….3
Figs, fresh……….1 ½ large or 2 medium (3 ½ oz)
Figs, dried……….1 ½
Fruit Cocktail……….1/2 cup
Grapefruit, large……….1/2 (11 oz)
Grapefruit sections, canned……….3/4 cup
Grapes, small………17 (3 oz)
Honeydew melon……….1 slice (10 oz) or 1 cup cubes
Kiwi……….1 (3 ½ oz)
Mandarin oranges, canned……….3/4 cup
Mango, small……….1/2 fruit (5 ½ oz) or ½ cup
Nectarine, small………1 (5 oz)
Orange, small……..1 (6 ½ oz)
Papaya……….1/2 fruit (8 oz) or 1 cup cubes
Peach, medium, fresh……….1 (6 oz)
Peaches, canned……….1/2 cup
Pear, large, fresh……….1/2 (4 oz)
Pears, canned……….1/2 cup
Pineapple, fresh……….3/4 cup
Pineapple, canned……….1/2 cup
Plums, small……….2 (5 oz)
Plums, canned……….1/2 cup
Prunes, dried……….3
Raisins……….2 Tbs
Raspberries……….1 cup
Strawberries……….1 ¼ cup whole berries
Tangerines, small……….2 (8 oz)
Watermelon………1 slice (13 ½ oz) or 1 ¼ cup cubes
Copyright 2006 Glenna Mo