Tag Archive | diet plan

How to create a personalized diet plan

by Susan Bowerman, MS, RD, CSSD, FAND


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When you have a sample diet plan laid out for you, it can help you learn proper portions sizes and keep your calorie intake in check.

Patients often ask me to provide them with sample diet plans – these can be especially useful if you’re just starting out and don’t really know what you should be eating, or how much. So this week, I’ve decided to share my sample diet plans with you, too.

Related Article: How to pack a healthy lunch – 13 snack-busting ideas

We’re going to go through this process step-by-step, so today’s post will give you an overview of the steps you’ll take in creating your own sample  diet plan. First, you’ll want to become familiar with portion sizes of the various foods within each food group that will make up your diet plan – that’s today’s lesson. Then, over the next few days, I will post sample 3-day diet plans containing 1200 calories, 1500 calories, 1800 calories or 2200 calories per day so you can choose the plan that best suits your needs.

Each plan consists of three meals and at least one snack. That’s why I include one mid-afternoon snack for everyone, with additional snacks at the higher calorie levels.

Creating a diet meal plan step by step

Step 1. Learn what foods to eat at each meal and snack

To keep things simple, I like to break down each meal or snack into simple units – protein, fruit, vegetables, leafy greens, starch/grain, protein snacks, and ‘taste enhancers’. Each diet plan has its own basic structure based on these simple units. That way, it’s easy to remember what you should eat at each meal. Here are the basic structures for the different calorie levels:

1200 Calorie Diet Plan

Breakfast: 1 Protein + 1 Fruit (+ vegetables if desired)

Lunch: 1 Protein + 1 Vegetable + Leafy Greens + 1 Taste Enhancer

Snack: 1 Protein Snack + 1 Fruit or Vegetable

Dinner: 1 Protein + 1 Starch/Grain + 2 Vegetables + Leafy Greens + 1 Taste Enhancer

Snack: 1 Fruit

1500 Calorie Diet Plan

Breakfast: 1 Protein + 1 Fruit (+ vegetables if desired)

Lunch: 1 Protein + 1 Vegetable + Leafy Greens + 1 Starch + 1 Taste Enhancer + 1 Fruit

Snack: 1 Protein Snack + 1 Vegetable

Dinner: 2 Protein + 1 Starch/Grain + 2 Vegetable + Leafy Greens + 1 Taste Enhancer

Snack: 1 Fruit

1800 Calorie Diet Plan

Breakfast: 1 Protein +1 Fruit (+ vegetables if desired)

Snack: 1 Protein Snack

Lunch: 2 Protein + 2 Vegetable + Leafy Greens +1 Starch/Grain + 1 Taste Enhancer + 1 Fruit

Snack: 1 Protein Snack + 1 Fruit or Vegetable

Dinner: 2 Protein + 1 Starch/Grain + 2 Vegetable + Leafy Greens + 1 Taste Enhancer

Snack: 1 Fruit

2200 Calorie Diet Plan

Breakfast: 2 Protein +1 Fruit (+ vegetables if desired) + 1 Starch/Grain

Snack: 1 Protein Snack

Lunch: 2 Protein + 2 Vegetable + Leafy Greens +1 Starch/Grain + 1 Taste Enhancer + 1 Fruit

Snack: 1 Protein Snack + 1 Fruit or Vegetable

Dinner: 2 Protein + 2 Starch/Grain + 2 Vegetable + Leafy Greens + 2 Taste Enhancer

Snack: 1 Fruit

Step 2. Learn your portion sizes

Once you know the basic breakdown of your meal plan, the next step is to get familiar with the portion sizes within each of the food groups. This is one of the most important factors in keeping your calories in check. Each of the following items in each group count as one portion.

PROTEIN – The proteins listed below are low in fat, and are the protein foods you should choose most often. Higher fat meats and dairy products, for instance, will have more calories.

1 protein unit is:

  • 1 cup (250g) plain or vanilla nonfat yogurt or nonfat cottage cheese
  • 3 ounces (85g) cooked poultry or lean meat
  • 4 ounces (100g) cooked fish or shellfish
  • 2 scoops Herbalife Formula 1 + 1 cup (250 ml) nonfat or lowfat milk*
  • 1 whole egg + 4 egg whites OR 7 egg whites
  • 5 ounces (125g) tofu

FRUIT – Fresh or frozen fruits are generally better choices than dried fruits or fruit juices, since you will be getting the largest portion size for the calories you are eating. But I’ve listed fruit portions in various forms so you can choose for yourself.

1 fruit unit is:

  • 1 cup (80g) of cut fruit or berries
  • 1 average piece of fruit (apple, orange, banana, etc)
  • 1 small handful of dried fruit
  • ½ cup (125 ml) 100% fruit juice

VEGETABLE – With the exception of starchy vegetables (such as corn and peas, which are listed with the starches) vegetables have the fewest calories per bite of any foods. In fact, the calories in leafy greens such as lettuce are so low, that they can be eaten in any amount.

1 vegetable unit is:

  • 1 cup (80g) any vegetable
  • Leafy greens – any amount.

STARCH/GRAIN – The foods listed in this group are whole grain – they provide more vitamins, minerals and fiber than refined “white” starches like white rice or white bread. Try to choose whole grains whenever possible.

1 starch/grain unit is:

  • ½ cup (150g) cooked grain (rice, pasta, quinoa, etc), beans, lentils, corn kernels or peas
  • 1 slice whole grain bread
  • ½ large potato, white or sweet
  • 1 cup (250g) cooked rolled oats
  • 2 corn tortillas

PROTEIN SNACKS – Protein snacks contain fewer calories and less protein than a full portion of protein. These smaller protein “boosts” during the day help to keep hunger at bay.

1 protein snack is:

  • 1 Herbalife Protein Snack Bar Deluxe
  • 1 ounce (30g) roasted soy nuts
  • 1 cup (250 ml) nonfat or lowfat milk
  • 4 tablespoons (60g) hummus
  • ½ cup (125g) nonfat cottage cheese or flavored yogurt
  • 1 ounce (30g) lowfat mozzarella cheese
  • ½ cup (85 g) edamame soybeans

TASTE ENHANCERS – Small amounts of fats or sweets can be used to add flavor to your foods, but each of the following items contains 60-75 calories, which is why I limit them in the diet plans. Although avocado is technically a fruit, most of its calories come from fat, so it’s counted as a taste enhancer. Similarly, while nuts do contain modest amounts of protein, most of the calories in nuts also come from fat, so they are placed here.

1 taste enhancer is:

  • 2 teaspoons (10 ml) olive, canola, sunflower or safflower oil
  • 2 Tablespoons (30g) reduced-calorie salad dressing
  • ¼ medium avocado
  • small handful of nuts
  • ½ ounce (15g) grated Parmesan cheese
  • 1 Tablespoon (20g) jam, jelly, honey, syrup, sugar
  • 2 Tablespoons (30g) light cream for coffee
  • 2 Tablespoons (30g) ketchup
  • 2 Tablespoons (30g) low fat sour cream or low fat mayonnaise

FREE FOODS – Some food items have so few calories that they are considered free. Use the following as you wish:

  • Mustard
  • Vinegar
  • Herbs and spices
  • Garlic, onion
  • Lemon, lime juices
  • Salsa, hot pepper sauces, horseradish, Worcestershire sauce
  • Extracts (vanilla, peppermint, etc)
  • Broth or bouillon
  • Soy sauce
  • Calorie-free beverages and sweeteners
  • Pan sprays for cooking

Step 3. Create your menus

Now that you’re familiar with the portion sizes for the different food groups, it’s time to put the meal plans together. Using the basic structure for the calorie level you choose, you can now “plug in” foods from each of the food groups to create your own diet plan.

Watch for my posts to follow, in which I’ll share my 3-day diet plans for 1200 calories, 1500 calories, 1800 calories and 2200 calories.

Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.

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SASA’S Weight loss Tip: 10 Days to skinny Jeans… HERE’S THE PLAN!

SASA’S Weight loss Tip: 10 Days to skinny Jeans… HERE’S THE PLAN!

Try this Smoothie!

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Mix the following ingredients:

– 1 cup ice.
– 1/2 cup frozen raspberries or strawberries. –
1/2 cup plain lowfat yogurt.
-1 banana.
– 2 tablespoons Herbalife Formula 1 Healthy Meal Protein Shake Powder.
– 1 cup coconut water (or other liquid, such as juice).

– 1/2 cup old-fashioned rolled oats (optional)

MAKE THE ABOVE FOR 10 DAY (for BEST RESULTS FOLLOW PLAN BELOW!

and … TRY YOUR OLD JEANS ON! 

YEYYYY!!!

fit your jeans plan1

SASA’S Tip: Whenever you feel “blown up”… REPEAT this plan!

And if you want to get healthy nutrition into your body, stay healthy and fit with loads of ENERGY and

you don’t want to GAIN weight again, just CONTINUE and take ONE Healthy SHAKE MEAL EVERY DAY!

All Herbalife products and nutritional/ beauty/success advice available from:
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Empowering You To Change
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About… CHOICES & DECISIONS…

It’s simple: There are choices and decisions…
Know which one you’re making at all times!

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How to choose healthy

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Helping you enjoy a healthy, active and successful life!
Empowering You To Change
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2_HER

SASA’S DIET TIPPS: Some tipps on long-lasting results

SASA’S DIET TIPPS: Some tipps on long-lasting results

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HERBALIFE= NUTRITION FOR A BETTER LIFE!
HERBALIFE= THE BEST OPPORTUNITY FOR A BETTER FUTURE!
All Herbalife products and nutritional/ beauty/success advice available from:
SABRINA
INDEPENDENT HERBALIFE DISTRIBUTOR SINCE 1994
Helping you enjoy a healthy, active and successful life!
Empowering You To Change
https://www.goherbalife.com/goherb/
Call USA: +12143290702
Italia: +393462452282
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SASA’S SUMMER WELLNESS RECIPES: Summer Smoothies

SASA’S SUMMER WELLNESS RECIPES:

Summer Smoothies

It takes just minutes to whip up a smooth concoction of succulent blackberries, sweet blueberries, chilled grape juice, and rich vanilla yogurt. Or to savor a juicy mango, zesty fresh ginger, and tart lime juice. Smoothies is bursting with tempting suggestions for adventurous mixtures of fruits, flavorings, sorbets, yogurts, soy milks, and other deliciously healthful ingredients zinging with energy.
From the Inside Flap
Any Time and Any Place: that’s when and where to enjoy a smoothie. It takes just minutes to blend one–making them the perfect treat for any moment of a busy day. And nothing is more healthful and refreshing than the daily dose of fresh fruit they provide. Smoothies is full of creative suggestions for adventurous mixtures of fruits and nectars, sorbets and ice creams, yogurts and soy milks, and for special occasions, a little champagne or rum! To start your day off right, enjoy a SMOOTHIE CLASSICO–the time-honored blend of orange juice, strawberries, and bananas that we’ve all come to know and love. For a quick lunch, try the BLACK BEAUTY, a lucious melange of succulent blackberries, sweet blueberries, chilled grape juice, and creamy vanilla yogurt. To boost your energy for a trip to the gym, savor a glass of MANGO MADNESS, juicy tropical gruit combined with zesty fresh ginger, and tart lime juice. And wow your dinner guests with an elegant GOLDEN GIRL–sweet dessert wine paired with fresh pears and apricots.

Super Summer Smoothies

 Strawberry Breakfast Smoothie

  • 1/2 cup crushed ice
  • Scoops of Berry Formula 1
  • 1 or 2 Scoops of Protein Powder
  • 2 tablespoons quick oats
  • banana (fresh or frozen)
  • 1/2 cup strawberries (fresh or frozen)  
  • 1/2 teaspoon vanilla extract
  • Place all ingredients in a blender and blend well.
  • This goes for all smoothies. 

      Pineapple delight

  • 1/2 cup crushed ice
  • 2 Scoops of Vanilla Formula 1
  • 1 or 2 Scoops of Protein Powder
  • 1/2 cup fresh pineapple chunk
  • 150 Skim milk
  • 1 banana
  • 2 teaspoons honey (optional)
  • pineapple chunk (to garnish)
       Orange Wake Up

  • 1/2 cup crushed ice
  • 2 Scoops of Vanilla Formula
  • 1 or 2 Scoops of Protein Powder
  • 150 mls orange juice
  • 1 small banana
  • 150 mls non-fat vanilla yogurt
  • 1/8 teaspoon cinnamon
  • 1/8 teaspoon clove
  • 1/8 teaspoon nutmeg
     

Tropical Delite

  • 1/2 cup crushed ice
  • 2 Scoops of Tropical Formula 1
  • 1 or 2 Scoops of Protein Powder
  • 100 mls non fat Tropical yogurt 
  • 6 strawberries
  • 1 banana
  • 100 mls orange juice
  • 100 mls Skim milk

 

Just Relax and Enjoy Your Weight Loss and Good Health Smoothies

 

Fruit – this is the hallmark of a great smoothie. You can add blueberries, strawberries and other berries as well as bananas, papaya, mango, peaches, melon. Frozen mixed bags are available year-round.

 

Honeydew Lime Cooler Recipe

The flavors of sweet honeydew, tart lime, and juicy red grapes combine in this smooth summer drink. A refreshing change of pace from sodas and iced tea! Citrus fruits are rich in vitamin C and other healthful nutrients such as glutathione.INGREDIENTS

  • 1 small honeydew melon
  • ½ cup seedless red grapes
  • ½ cup freshly squeezed lime juice
  • ½ cup honey
  • 2 cups sparkling water
  • 2 Scoops of Vanilla Formula 1
  • 1 or 2 Scoops of Protein Powder
  • Watermelon Mint Smoothie
  • This refreshing smoothie could earn a well-deserved place in your regular diet, it’s so luscious–and it’s good for you, too. Watermelon Mint Smoothie makes a great breakfast, or a super pick-me-up snack anytime.
  •  Watermelon is a totally good-for-you food: The sweet, juicy pink melon is high in cancer-fighting lycopene and vitamins, but has zero fat or cholesterol.

This one because of the softness and moister of the melon it’s best to make these smoothies different.

1. Cut melon in half, scoop out seeds, peel, and cut into 1-inch cubes. Wash grapes well and remove stems. Freeze melon and grapes for one hour.

2. Combine frozen melon and grapes with lime juice and honey in a blender. Puree until smooth, adding water as needed.  Serve immediately.

INGREDIENTS

  • 1 to 2 cups seedless watermelon chunks
  • 1 tablespoons honey
  • 1 tablespoon fresh mint leaves, or to taste
  • 200 mls Tropical yogurt
  • Dash cinnamon
  • 2 Scoops of Tropical Formula 1
  • 1 or 2 Scoops of Protein Powder
  • 1. Freeze watermelon chunks before placing all ingredients in blender, top with mint leaves.

 

Great Tip Ideas

 

You can also whip up a smoothie batch, then pour it into plastic molds, ice cube trays, or paper cups and freeze. Then snack on those whenever you crave something sweet, or need snack to go.

If bananas have ripened before you had a chance to use then, just peel ’em and toss ’em into a plastic bag and store in the freezer. Do the same whenever you have too many fresh Strawberries (or other fruit) on hand. Sometimes I pre-package just the right amount of Banana pieces and Strawberries in individual freezer bags. Then, I just grab a bag whenever I’m in the mood for a smoothie! 

 

Great Summer Smoothies

          Passion Fruit Paradise

  • 1/2 cup crushed ice
  • 2 Scoops of Vanilla Formula 1
  • 1 or 2 Scoops of Protein Powder
  • 2 large frozen bananas, peeled, chopped
  • 200 mls passion fruit non-fat yoghurt
  • 100 mls skim milk
  • 1 passion fruit, halved, pulp removed, to garnish
  • Mix excess passion fruit in smoothie.
  1. Place all ingredients in the jug of a blender and blend until smooth.
  2. Spoon over passionfruit pulp and serve immediately.
  3. For a thicker, creamier smoothie, use frozen banana in this recipe.

Mango & Peach Smoothie

  • 1/2 cup crushed ice
  • 2 Scoops of Vanilla Formula 1
  • 1 or 2 Scoops of Protein Powder
  • 1 large frozen mango, peeled, chopped
  • 200 mls peach non-fat yoghurt
  • 100 mls skim milk
  • 1 peach, sliced, seed removed, to garnish

Place all ingredients in the jug of a blender and blend until smooth.

     Coola – Hula

  • 1/2 cup crushed ice
  • 2 Scoops of Tropical Formula 1
  • 1 or 2 Scoops of Protein Powder
  • 1/2 small pineapple 
  • 1/2 honeydew melon 
  • 1 apple
  • 2 oranges
  • 100 mls Skim milk
  1. Peel all fruit.
  2. Freeze pineapple, honeydew and oranges.
  3. Mix all ingredients in blender.
  4. Kids love this recipe as its sweetness is far superior to any shop bought ‘high sugar tropical drinks’.

Fruits of the Forest

  • 1/2 cup crushed ice
  • 2 Scoops of Berry Formula 1
  • 1 or 2 Scoops of Protein Powder
  • 1 Cup of Fresh or Frozen mixed berries
  • 200 mls berry non-fat yoghurt
  • 100 mls skim milk
  • 1 strawberry to garnish

Place all ingredients in the jug of a blender and blend until smooth.

 

Souce: Shake- Recipes

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(SPORTS-) NUTRITION, to become a HERBALIFE DISTRIBUTOR
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since 1994
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