The secret to success is having a plan in place. Remember my motto: Fail to plan, plan to fail.
All the tempting foods that call our name need to be either out of the house, (preferred), or out of sight if other family members will be eating these foods. Another favorite motto of mine is: If it's in the house it's in your mouth! We want to be as compliant as possible--the bigger the changes you make, the BIGGER the results you will get.
Over the next few days, get to the grocery store to pick up a few staple items: potatoes, (white or sweet or a mix), brown rice, beans, (chickpeas, lentils, black beans, red beans, white beans, any kind of beans you like), and the beans can be in a can if you don't want to make your own from dry beans, frozen vegetables and frozen fruit. These are the foods that will not go bad on you quickly. Of course, the frozen foods will last for months.
The produce that you will be buying will be greens, (romaine, spring mix, 50/50 blend--whatever you like), bell peppers, onions, mushrooms, scallions, carrots, cauliflower, broccoli--whatever you like--but until you are ready to start eating these foods, hold off on buying them. These are the foods that will spoil if they are just sitting in your fridge for days. However, once you get started on this lifestyle, you should be having a GIANT SALAD everyday--YES, EVERYDAY.
Now, salad is NOT the only food we will be eating--NO ONE can just eat salad. BUT, to give your body all the vitamins, minerals, antioxidants and immune fighting "ammunition", you NEED to eat a variety of vegetables and fruits daily. The best way to get a large amount of these foods into your diet is a big salad.
Once you eat your salad, (which it's best to have one before your lunch and your dinner), then we will go on to eat the "main course". That may be a loaded baked potato, stir fry vegetables over brown rice, pasta primevera, etc. It's not just about eating lettuce--BUT, eating a salad prior to the main course starts to fill your stomach up. There's very little calories in vegetables, so by eating the veggies first, and then eating the main course, your stomach will be full and your calorie count will be low.
With that being said, this is not a "diet that requires you to count calories". This is just the opposite--when you eat the right foods, you eat when you're hungry and stop when you are full, no "portion control" or counting calories required--that's the beauty of this lifestyle. You can literally eat a LARGE VOLUME of food and LOSE WEIGHT!!!
So, get your kitchen "cleaned out" and start stocking up on the foods we will be eating for 30 days! Again, the 4 Food Groups we will be choosing our foods from are:
- Whole grains (Brown rice, quinoa, farro, millet)
- Legumes (beans, peas and lentils)
However, once we get those "foods" off our plate, your palate will absolutely change and you will lose your craving for those foods.
So, Saturday is the first day of the challenge. Here's what your day should look like:
BREAKFAST: Rolled oats sprinkled with cinnamon and topped with fruits (any kind of fruit, fresh or frozen)
LUNCH: Large salad (greens, peppers, onions, shredded carrots, cucumbers, mushrooms, shredded cabbage, cauliflower, broccoli, a handful of beans) with a bowl of soup
DINNER: Loaded baked potato
DESSERT: Fruit--fresh or frozen
Remember, we are going to be "batch cooking" so putting meals together will not be too time consuming. So bake a large cookie sheet full of potatoes, white and sweet, so they are ready to go for the week. Put them in a ziplock bag in the fridge so they are ready to reheat during the week. Cook up a big batch of brown rice, or get the Success Brown Rice--that takes 10 minutes to cook--easy! Make a big pot of soup for the week so you can grab it and go.
Here are the recipes for the loaded baked potato as well as a soup recipe. If there's something you don't like in the recipe, swap it out. You don't even need to follow a recipe--these are just guidelines for you.