Menu
Cart

We Are What We Eat!

Posted by Chrissi MacGregor at




OMG Not Another

 

This is not another "let's start out the year right" blog or diet plan..  Like many of you I am an expert at weight loss, food nutrition etc.(by pure longevity and practice), but slip and sometimes forget my own rules. I was brought up with a mediterranean father but also a  European (German) mother. Therefore, I had a lot of both worlds. Luckily for me I know the do's and the don't's and need and want to feel better, look better and know that I am back on track. I am going to post a weekly menu along with do's and don'ts. I am going to only track my weight once a week and tell you at the end of each week my weight loss if any. I would love if you did the same. Jump in any time you like, but please share with me your results. I highly recommend free range and grass fed meats please. This plan works best with these for many health reasons besides belly bloat!.

You may see things on here that you've tried to stay away from or that are in your diet now and I've removed. I needed to create something that works for my everyday life, not a temporary fix.  If you need to modify, please also state what you did differently so  we can learn together. 

Even though wine is good in antioxidants, for 30 days I am going to try not to have ANY alcohol.  Just to get myself on track. I will discuss after 30 days what I will do to add it back in slowly if I wish.

I will try to link to recipes when I can. Otherwise, use your discretion in adding ingredients that are not on our list.

hints:You may want to make a grocery list for just 3-4 days in case  you have left-overs and want to create the same meal the following days. Also look over the week and choose the vegetables you are going  to use for each meal. You may find it easier to chop and/or  dice your veggies and bag them up ahead, so you can grab and make.

Here are some Don'ts

  • Sugar and High Fructose Corn Syrup: Soft drinks, fruit juices, table sugar, candy, pastries, ice cream and many others.
  • Grains: Includes breads and pastas, wheat, spelt, rye, barley, etc.
  • Dairy: Avoid most dairy, especially low-fat 
  • Vegetable Oils: Soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil 
  • Trans Fats: Found in margarine and various processed foods. Usually referred to as "hydrogenated" or "partially hydrogenated" oils.
  • Artificial Sweeteners: Aspartame, Sucralose, Cyclamates, Saccharin, Acesulfame Potassium. Use natural sweeteners instead.
  • Highly Processed Foods: Everything labelled "diet" or "low-fat" or has many weird ingredients. Includes artificial meal replacements.

Do's

  • Meats(moderately): Beef, lamb, chicken, turkey, pork and others.
  • Fish and Seafood: Salmon, trout, haddock, shrimp, shellfish, etc. Choose wild-caught if you can.
  • Eggs: Choose free-range, pastured or omega-3 enriched eggs.
  • Vegetables: Celery, tomatoes, bell peppers, onions, leeks, kohlrabi, green onions, eggplants, cauliflower, broccoli, asparagus, cucumber, cabbage, Brussels sprouts, artichokes, okra, avocados.
    Green leafy vegetables
    Lettuce, spinach, collard greens, kale, beet top, mustard greens, dandelion, swiss chard, watercress, turnip greens, seaweeds, endive, arugula (rocket), bok choy, rapini, chicory, radicchio.
    Root vegetables
    Carrots, beets, turnips, parsnips, rutabaga, sweet potatoes, radish, Jerusalem artichokes, yams, cassava.
    Winter squash
    Butternut squash, spaghetti squash, acorn squash, pumpkin, buttercup squash.
    Summer squash
    Zucchini, yellow summer squash, yellow crookneck squash.
    Fruits:Bananas, apples, oranges, berries (strawberry, cranberry, blueberry, blackberry, raspberry), plantains, grapefruit, pears, peaches, nectarines, plums, pomegranates, pineapple, papaya, grapes, cantaloupe, cherries, apricot, watermelon, honeydew melon, kiwi, lemon, lime, lychee, mango, tangerine, coconut, figs, dates, olives, passion fruit, persimmon.
  • Tubers(moderately): Potatoes, sweet potatoes, yams, turnips-preferably no white potatoes for the first 30 days
  • Nuts and Seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and more.
  • **Legumes(moderately): Beans, lentils- preferably not at all the first 30 days
  • Healthy Fats and Oils: Extra virgin olive oil, coconut oil, avocado oil and others.
  • Salt and Spices: Sea salt, himalayan salt, garlic, turmeric, rosemary, etc.
  • Coffee, tea, wine(moderation)
  • Homemade mayonaise

Day 1

Weigh in and do not weigh again until the morning of  day 8. Record it privately. None of us want to know what each other weighs; "just our pounds off".

Breakfast

2 boiled eggs salt and pepper

1 apple

coffee, tea

8oz water

Morning snack

15 almonds 

1 orange

8oz water

Lunch

Chicken salad,  Handful of nuts.

Afternoon Snack

1 piece of fruit

8 oz water

Dinner

Salmon, baked or grilled(use olive oil- Meyer lemon is my favorite here), with vegetables.

8 oz water

Day 2

Breakfast

eggs and fruit  

coffee, tea

8oz water

Morning snack

15 nuts

1 orange

8oz water

Lunch

Burger (no bun), bake, grill, or fry but use a little olive oil if needed, with vegetables(grilled or sautéed  peppers,onions,mushrooms would be good here also) and some salsa.

Afternoon Snack

1 piece of fruit

8 oz water

Dinner

Steak(10oz) 6oz for dinner save 4 oz for tomorrow's bkfst, grilled or pan fried(use olive oil- garlic or garlic mushroom is my favorite here), with vegetables. Splurge and have a baked if you like here, but try not to use butter. Maybe use a good olive oil, like jalapeño or roasted chili. That will kick it up!

8 oz water

Day 3

Breakfast

Steak and eggs 

1 fruit

coffee, tea

8oz water

Morning snack

15 almonds 

1 orange

8oz water

Lunch

Shrimp salad, with Prima's mayo (see link above).  on  top a bed of greens and vegetables 

Afternoon Snack

1 piece of fruit

8 oz water

Dinner

Pork tenderloin, baked or grilled(use olive oil- Tuscan is my favorite here), with vegetables.(save some pork for lunch tomorrow)

8 oz water

Day 4

Breakfast

Scrambled eggs with vegetables

1 fruit

coffee, tea

8oz water

Morning snack

15 nuts

1 fruit

8oz water

Lunch

Left over pork stir fry. Dice pork toss in with vegetables. Stir fry in your favorite olive oil

Afternoon Snack

1 piece of fruit

8 oz water

Dinner

Fish, baked or grilled(use olive oil- Fruit infused is my favorite here), with vegetables.(save some  for lunch tomorrow)

8 oz water

Day 5

Breakfast

Scrambled eggs with vegetables

1 fruit

coffee, tea

8oz water

Morning snack

15 nuts

1 fruit

8oz water

Lunch

Sandwich in a lettuce leaf, with meat or fish(not deli) and fresh vegetables. Fruit

Afternoon Snack

1 piece of fruit

8 oz water

Dinner

Chicken, baked or grilled(use olive oil Rosemary is my favorite here), with vegetables.(save some chicken for lunch tomorrow)

8 oz water

Day 6

Breakfast

Scrambled eggs with vegetables

1 fruit

coffee, tea

8oz water

Morning snack

15 nuts

1 fruit

8oz water

Lunch

Chicken salad over greens . Fruit

Afternoon Snack

1 piece of fruit

8 oz water

Dinner

Fish, baked or grilled(use olive oil blood orange, lemon, or lime are my favorites here), with vegetables. Save some for lunch tomorrow

8 oz water

Day 7

Breakfast

Scrambled eggs with vegetables

1 fruit

coffee, tea

8oz water

Morning snack

15 nuts

1 fruit

8oz water

Lunch

Shrimp tacos in a lettuce leaf, fresh vegetables. Fruit

Afternoon Snack

1 piece of fruit

8 oz water

Dinner

Boneless turkey breast, with vegetables.

8 oz water


Share this post



← Older Post Newer Post →


5 comments

  • Well today was the 1 week weigh in. It was not too hard going without wheat and cheese amongst various other foods , but I tried to make the foods flavorful with oils and spices. By today I didn’t crave my morning English muffin any longer and now know what the saying means, “Eat to Live, don’t live to eat”.
    Drum roll ….. I lost 2.2 pounds which is healthy and wise . If I can keep the pattern up I should be on my way to my goal in no time.
    I will load week 2’s menu to a link to mark it easier to copy if needed.
    Good luck on Week 2!

    Chrissi on
  • So I said I wasn’t going to look at my weight,,, I lied,, I looked today. I lost 3 pounds.. It can’t be water because I keep forgetting to drink the allotted amount. I’m not getting my hopes up too much. I’ve lost before. I really want to focus on nutrition this time and eating clean. It’s hard to have eggs every day. I tried to mix it up today. I found uncured no antibiotic bacon. So I had that and fruit. I do miss a little English muffin and jam… but realistically the sugar and the wheat really are not good for us, so I have to get it out of my head….I always eat a lot of fruit and vegetables it not having the bread that is a killer,, I guess literally speaking as well. Official weigh in day is Thursday. I will keep you informed..

    Chrissi on
  • Thanks Donna,
    I feel if I put out there, I will be more likely to be honest…

    Chrissi on
  • What a great way of making yourself accountable…

    Donna on
  • So today is day 1 and I had a ladies luncheon to attend. As you know ladies luncheons always include rolls and cutter, danish ir sweets if some sort. I really worked hard to walk by anything that was NOT processed. So my lunch was salads,fruit, quiche(removed crust w/o anyone noticing) and tea.
    So tonight I made my baked chicken recipe that is on the newsletter with roasted cauliflower, onions and asparagus.. check day one down. Wasn’t too bad except for the water….

    Chrissi on

Leave a comment

Please note: comments must be approved before they are published