I created this list for my clients who do not use a food journal. 

Using a food journal is NOT for everyone.  The goal then is to find ways to maintain &  achieve a nutrition plan that is sustainable. 

I hope this list helps!


1.         Drink 80 – 96 oz. of water per day. A future post will explain why this is so important.

2.         Eat 6 small meals a day.  Most people eat too many carbs and not enough protein. So look at your plate for each meal, is there protein (probably add a bit more) – check the carbs (probably take a bit away) and have you used healthy fats (probably use a bit less).  Many people eat way too much after work or in the evenings because they didn’t eat enough during the day – leading to a binge. Below are some IDEAS of what to eat or what 6 meals a day look like:

Breakfast – avoid boxed cereals, granola, heavy breads.  Try Greek yogurt, egg white omelets with variety of veggies, egg white sandwich an english muffin with cheese and salsa, egg white french toast on 50 calorie flax seed bread, egg whites wrapped in low cal/carb wrap, bison or turkey bacon, etc.

Morning snack – protein bar under 200 calories, Greek yogurt (unsweetened) add your own fresh fruit, cottage cheese with fruit, low calorie cheese stick with apple, single serving oatmeal, 5 grain hot cereal, steel cut oats, 100 calorie almond snack with apple, rice cake with P28 spread, etc.

Lunch –  salad with chicken and lots of veggies, tuna wrap with veggies, turkey burger with 100 calorie English muffin or multi-grain flat with a side of fresh veggies,  Boca burgers, tofu on salad, flax seed bread sandwich with turkey, chicken, veggies, cheese, etc.

Afternoon snack – protein bar under 200 calories, hummus with veggies, slices of turkey wrapped around green pepper or cucumber, tofu, protein shake, celery with P28 spread,  etc.

Dinner – steamed veggies, lean protein, bison, chicken, turkey, or fish, baked sweet potato, brown rice, black rice, brown rice pasta, OR chilis or stews made with lean meat and veggies., etc.

Bedtime snack –  hardboiled egg, pita with a piece of turkey or almond butter, serving of frozen sorbet, a treat you like but with controlled portion, grapefruit,  etc

3.         Watch your portions – portion control is important – many people overeat.  Check out the portion sizes below – print if off and hang on your fridge


4.        EVERY time you eat – make sure you are eating protein with carb (veggies and fruits are considered carbs) PROTEIN PROTEIN PROTEIN!!

5.         Don’t eat the same thing every day – rotate the food so the body doesn’t know what to expect.

6.        Fight the urge to cheat – try  chewing sugar free gum or  brush your teeth, go for a walk, drink water or tea, etc. YOU control what goes into your body.

7.         Purchase Truvia sugar replacement – use this in your tea, coffee, oatmeal, yogurt, fruit topping, etc. This is a zero calorie sweetener that comes from a plant.

8.         PLAN YOUR MEALS for the entire day.  Know TODAY what you are eating TOMORROW.  Have food prepared and ready to eat.  I steam up a lot of veggies on Sunday so they are ready for the week.  I cook several chickens at once and have that meat ready to grab, my family loves this for making a fast wrap or quick snack.  BE PREPARED!

9.         Limit your alcohol – alcohol is a carb that leads to eating more carbs!!

10.       Never eat until you feel full.  It takes your brain 20 minutes to realize that your stomach has been fed – so if you are eating and feel full you have already overeaten.  Eat your portions and then WAIT at least 20 minutes.  If you still feel hungry then eat a little bit more until you feel satisfied but not full.  Enjoy your meals and take your time eating! Relax and make sure you are sitting at a table NOT working.




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