D.I.E.T – Doing It Every Time

I hate dieting. The idea of it makes me sick. I’d rather adopt a new lifestyle. If I’m dieting, the only thing I’m thinking about is when the diet ends.

That’s why eating right is a daily thing. It’s something you have to commit to. It’s not dieting. It’s a lifestyle.

For me, I avoid certain foods. Not always, but I do my absolute best not to consume any of the following foods:

  • bread
  • cheese
  • milk
  • potatoes
  • grease
  • mushrooms
  • peanuts

I’m not perfect. But I do a really good job of not eating much bread or dairy.

One book I really enjoy is “The Cardio-FREE Diet,” by Jim Karas. In the back of the book, he provides readers with a shopping list and eating plan. Here are some of his specific daily meal plans:

Day 1

Breakfast: Sunrise Omelet

4 egg whites, 1 cup diced tomatoes, 1 cup diced green peppers, 1 cup broccoli cut into small florets. Half-ounce low-fat cheddar cheese, grated. Salt and pepper.

Combine egg whites, veggies, cheese, salt, and pepper. Coat the inside of a nonstick skillet with cooking spray and turn heat to medium-high. Add the mixture. When the bottom side of the omelet is solid, flip over with a spatula and cook the other side until done.

* I’m not going to eat this. I’m just going to eat scrambled eggs. Two of them. And I’m going to do this most every morning. I will mix it up once or twice per week.

Snack: 1 cup 2% cottage cheese.

*I’m not going to eat this as a snack because it’s dairy. I will have an orange though.

Lunch: Kiwi Shrimp Salad

6 ounces cooked shrimp, 1 medium cucumber, sliced; 1 large sliced kiwi, 3 cups mixed greens. Salt and Pepper to taste. 2 tablespoons balsamic vinegar.

Place cooked shrimp, cucumber, and kiwi on a bed of mixed greens. Season with salt and pepper and drizzle balsamic vinegar over the top.

Snack: 25 almonds

Dinner: Grilled Chicken and Squash

4 ounces boneless, skinless breast; 1 large zucchini; 1 medium yellow squash; 2 cups broccoli florets; dried basil and oregano to taste; Salt and Pepper to taste.

Season chicken and veggies with basil, oregano, salt, and pepper. Place directly on grill and cook until veggies are tender and chicken is cooked through.

Snack: low-fat yogurt and 1 cup sliced pineapple.

Day 2

Breakfast: Poached Eggs

2 eggs, salt and pepper to taste, half slice of whole wheat toast, and low fat yogurt.

Poach eggs in three inches of barely simmering, acidulated water (use 1.5 tablespoons of vinegar or 3 tablespoons on lemon juice) until the whites are set, about three minutes, and season with salt and pepper. Toast half a slice of whole wheat toast and dunk it in the eggs if you like. 

Snack: 1 medium-sized orange and 1 packet of plain instant oatmeal.

Lunch: Grilled Chicken and Pear Salad

4 ounces boneless, skinless grilled chicken breast, sliced; 1 medium-size pear; Salt and Pepper to taste; 3 cups mixed greens; 2 tablespoons raspberry.

Slice chicken and pear into strips, season with salt and pepper, and place on a bed of greens. Drizzle the vinegar over top.

Snack: 1 cup 2% cottage cheese

*Not for me. I’ll have an orange.

Dinner: Apple Balsamic Chicken

3/4 cup diced apple; 3/4 cup diced cranberries; 4 ounces boneless chicken breast; Salt and pepper to taste; 4 tablespoons balsamic vinegar.

Pre-heat over to 375 degrees. Place apples and cranberries over chicken in a baking dish. Season with salt and pepper, top with balsamic vinegar, and bake until chicken is done and opaque throughout.

Day 3

Breakfast: Apple Banana Crunch

1.5 cups diced apple; 1 container nonfat or low-fat banana yogurt; 1 cup Wheaties

Combine ingredients in a bowl and serve. You can warm the apples if you choose.

Snack: 1 cup blueberries, 1 cup pineapple

Lunch: Chicken Fajita

3 ounces boneless, skinless chicken breast; 1 cup sliced green pepper; 3 ounces tomoato juice; 1 teaspoon chili powder; 1 teaspoon garlic powder; Salt and pepper to taste; 2 corn tortillas

Coat the inside of a large nonstick skillet with cooking spray. Combine chicken, peppers, tomato juice, chili powder, garlic powder, salt, and pepper. Add to the pan and cook over medium-high heat until chicken is cooked through. Put mixture into warmed tortillas and serve.

Snack: half cup roasted peanuts.

*I’m going to eat an orange.

Dinner: Chicken Kabobs

2 green peppers; 4 ounces boneless, skinless chicken breast; 2 cups whole mushrooms; 1 cup cherry tomatoes; 1 cup sliced zucchini; salt and pepper to taste.

Cut seeded peppers and chicken into one-inch pieces. Place on skewers (soak skewers for 30 minutes first if wood), alternating with mushrooms, tomatoes, and zucchini. Season with salt and pepper and grill until chicken is cooked through.

*I won’t be using the mushrooms with this recipe, but that’s just me.

Snack: 1 cup 2% cottage cheese.

*I’ll eat an orange.

Day 4

Breakfast: Fruity Yogurt Delight

1 container low-fat vanilla yogurt; 1 cup blueberries; i cup raspberries; i cup sliced strawberries.

Combine all ingredients and serve.

Snack: 25 almonds

Lunch: Grilled Chicken Salad

4 ounces grilled boneless, skinless chicken breast; 1 cup sliced green peppers; 1 cup sliced tomatoes; 4 cups mixed greens; salt and pepper to taste; 2 tablespoons balsamic vinegar.

Combine the chicken with the vegetables, season with salt and pepper, place on a bed of mixed greens, and drizzle with balsamic vinegar.

Snack: 1 piece of string cheese.

Dinner: Pork Kabobs

4 ounces lean pork chop; 1 green bell pepper; 1 yellow bell pepper; 2 cups whole fresh mushrooms; 2 cups cherry tomatoes; salt and pepper to taste.

Cut pork chop and bell peppers into one-inch pieces. Alternate ingredients on skewers (if wood, soak in water for 30 minutes first) and grill until pork is cooked through.

Snack: 1 cup raw baby carrots and 1 orange.

Day 5

Breakfast: Fruit with Yogurt Dressing

1 cup sliced strawberries; 1 cup blueberries; 1 cup diced honeydew melon; 1 container low-fat lemon yogurt.

Combine the fruit, top with lemon yogurt, and serve.

Snack: 4 graham cracker squares with 4 teaspoons of peanut butter:

Lunch: Mixed Green Salad with Fruit and Nuts

3 cups mixed greens; 1 cup mandarin oranges; 1 cup sliced apple; half cup raspberries; quarter-cup roasted peanuts.

Place mixed greens in large bowl, top with fruits, sprinkle with peanuts, and serve.

Snack: 1 cup low-fat yogurt and one-third cup of raisins.

Dinner: Chicken Tacos

2 ounces boneless, skinless chicken breast; half-cup shredder red cabbage; half-cup red onion; 2 tablespoons salsa; 1 ounce low-fat shredded cheese; two corn tortillas.

Grilled chicken until thoroughly cooked, then add all other ingredients in corn tortillas. 

Snack: 2 fresh pear slices

Day 6

Breakfast: Berry Oatmeal

1 packet plain instant oatmeal; half-cup 1% milk; 1 cup blueberries; 1 cup sliced strawberries; half-cup raspberries.

Mix oatmeal and milk and microwave for 45 seconds on high. Stir in berries and microwave for 15 seconds.

Snack: 20 cashew nuts.

Lunch: Rainbow Salad

3 cups spinach leaves; 1 cup mandarin orange sections; 1 cup sliced pineapple; 1 cup sliced strawberries; 1 cup diced apple; 10 almonds.

Mix all ingredients together in a large bowl and enjoy.

Snack: 1 piece of string cheese

Dinner: Chicken Stri-Fry and Veggies

4 ounces boneless, skinless chicken breast; 1 large zucchini; 1 cup sliced carrots; 1 cup broccoli florets; 1 cup sliced red peppers; half-cup water.

Heat a wok or large skillet coated with cooking spray over medium-high heat. Add all ingredients and cook, stirring continuously until water has evaporated and ingredients are cooked. 

Snack: 1 orange.

On the 7th day I’m probably gonna eat fast food. Actually, I’ll probably eat high-calorie fast food for dinner on Friday. And probably chocolate for breakfast on Saturday.