Hubby and I cook from scratch. We use fresh veggies anD fruits or frozen veggies and fruits with nothing added, not preservatives, sauces, sugars, etc. We have cut downon the amount of meats that we consume. Replaced meat potien with beans, etc. We still eat meats, but lessor amounts, etc. The first time I gave Hubby a 4 oz portion he looked at me like I had lost my mind. He now eats much less of eveything. He will even leave food on his plate which is somthing he did not believe in doing We lov green leafy veggies and have them often,almost every meal Spinach, kale, cabbage, collards, mustards, and we are also trying veggies from other countries. We go to the local farmers market and find unknown (to us) vggies and fruits. We ask questions about them andthey are so helpful we bring them home and try. Not all do we like, but it is an experience to experiment with new foods. WE have found many that we like nd we keep going back to them
Do you have time to cook from scratch and plan your meals ahead of time? That will allow you to depend less on processed foods.
I found that soups and salads are the quickest to get to the table or take to work. I use very simple formulas to put those meals together:
For soups, I pick any vegetable (broccoli, cauliflower, kale, savoy cabbage, spinach, any other leafy greens, mushrooms, leek, you name it). I steam or microwave them and then throw them in a blender with a bunch of herbs, spices, sea salt, and either water or broth (homemade, if I have it on hand). I garnish the soup with some finely chopped fresh vegetables or herbs (green onion, red peppers, mushrooms, parsley) for extra vitamins.
For salads, I clean and chop vegetables once every three days and keep them in containers, in the fridge. I make sure I have a wide variety, so that my salads are always different from one day to the next. I start with 2 cups of romaine or field lettuce and add another 2 cups of various vegetables, per person, plus 5-8 ounces of protein. Could be BBQ meat, something oven roasted, baked fish, shrimp, canned tuna, or eggs. I dress the salads with various types of home-made vinaigrettes (oil, vinegar, pepper, salt, herbs).
For snacks, my husband bakes muffins and cookies made from almond flour instead of wheat flour, sweetened with a bit of Splenda rather than sugar (because he is diabetic, not because we are sure that Splenda really has its place in clean eating). We also like an ounce of cheese, for snacks.
I hope this helps you get started. Others may have suggestions for more varied meals. We just got stuck with soups and salads because we experienced a huge weight loss over a relatively short time with this meal plan and will stick to it until we get to our goal weight.
They key is to plan your meals ahead, prep food in advance, so that you can throw a meal together quickly, and pack a basket of healthy snacks for when you are on the road.
Good luck ! Mona
Highest weight ever: 220 pounds. Followed the IP protocol from June to December 2012 and lost 58 pounds.
In Maintenance mode since January 2013. Have been able to maintain a lot of my weight loss, but regained about 20 pounds over 2 years
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