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: 

  1.  ¼ cup chopped walnuts or 20 almonds, or ¼ cup sunflower seeds 
  2.  1/3 cup canned beans, rinsed (red, pinto, kidney, black), if you don’t tolerate beans you could do quinoa or 2 eggs. 
  3. Add 1 apple, diced with skin (or 1 serving any other fruit
  4. 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.

  1.   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.
  2.  Do not eat anything after 7:00 PM.
  3.   MOVE today! Get as much exercise as you can, preferably 1 hour of movement–walking, swimming, stationary bike, etc.
  4.   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.

  1.   It retrains your taste buds. As you eat more fresh fruits and veggies you will have less desire for processed foods.
  2.   By eating a large variety of fruits and vegetables you will be flooding your body with vitamins, minerals, and antioxidants.
  3.   You will feel better.
  4.   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 Moe

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