Live It Up Weight Loss
A Healthy Lifestyle
Hello Friends!
I am Laura Kenyon, food writer and author of seven cookbook ebooks. I concentrate on healthy and easy to prepare entrees and sides. I have recently been losing a lot of weight myself and I decided that this would be the perfect presentation for a new blog and cookbook. I will make it very simple for you to understand what you need to do to transform your body and your health. You refer to the diet guide as much as you like to learn the basics and the lifestyle. Then you scroll through all the free recipes that I will add weekly, to keep our life happy and creative and by that I mean.....create a new healthier body!
I am a vegetarian, but no worries....for those who are not ready for that change then I suggest to use lean thin sliced deli turkey and chicken and water packed tuna in your recipes.
I do not claim to be on any special medical diet or vegan or protein or no carbs or anything like that. I eat real, familiar, and beloved foods, in U.S.A.. If you have to be on a stricter medical diet then make your own adjustments to the recipes accordingly.
Use the internet to find the caloric values of the foods you are eating. Know what a cup of food contains and then you will finally be in total and complete control. This is the weight loss diet and you will be able to add a couple of hundren calories of food later on for your maintenance diet after you have reached your desired size.
Laura Kenyon Weight Loss Diet +- 1000--1100 calories
Copyright- OW #168597
Fast weight loss and highly nutritious#
THE MENU GUIDE includes three meals with a dessert, plus an emergency craving food each day!
Breakfast 200
One sandwich (thin meat or veggie turkey or a spread of any kind) OR
Two toast with spread OR
One bowl of grits with Parkay and imitation bacon bits (measure it) OR
Two corn fritters homemade in a non stick pan OR
One granola bar OR
Two pancakes OR
Two eggs with peppers (two quick spritzes of cooking spray) OR
One package flavored instant oatmeal (is 100 calories)
Two fried tofu slices in a non stick pan with one slice of 40 calorie toast OR
One half large bagel with low fat cream cheese, OR
Tofu scrambled with peppers, OR
One packet instant cream of wheat
One low fat burrito
One low fat burrito
Lunch 300-400
One large salad OR
One large soup with a sprinkle of chinese crunchy noodles OR
One sandwich or a 4 inch sub (heavy on the veggies not the cheeses),-
-Chick pea salad is a mock tuna salad for the sub, or thin sliced lean meats or
Veggie meats with peppers and greens, OR
One fat free flatbread - veggie pizza (no fatty meat) OR
Stir fry veggies with 250 calories of rice OR
Veggie spaghetti OR
Veggie Chili OR
Veggie burger or 2 veggie hot dogs OR
Tofu or regular egg salad stuffed in a large tomato cut in half OR
4 spring rolls and a side salad OR
Three bean veggie tacos OR
Veggie chicky cubes with gnocchi potato dumpling stew, OR
A “weight watchers” frozen dinner around 300 calories
Dinner 200-350
A bowl of vegetables OR
A (one cup) bowl of quinoa or rice with spinach (or any greens) and red peppers, garnished with nutritional yeast OR
Broccoli salad OR
A stuffed potato or stuffed sweet potato OR
Riced cauliflower stuffed peppers or tomatoes, broiled, OR
Uhh
Soup with peppers or salsa to garnish, OR
(Fat free cottage cheese with a little fruit, but
Then skip the dessert in this case.) Measure it. OR
A healthy veggie casserole, in a single cassolette dish, or about 2 cups; OR
A vegetable stew or veggie chicky with vegetable stew
Dessert 100 calories
One cup yogurt with a chopped maraschino cherry garnish OR
Applesauce 4 ounce cup OR
Fruit or banana sprinkled with cinnamon sugar OR
A cup of cocoa OR
Small box of raisins OR
Two graham crackers with jelly or thin peanut butter OR
One cup of pudding OR
"cup of soup" snack, (or skinny soup homemade) OR
One package flavored instant oatmeal (is 100 calories) OR
Sugar free jello with a pinch of crushed graham crackers
One 40 calorie bread with 1 tsp spread peanut butter and 1/3 sliced banana
A small salad
One cup (113 g) pineapple tidbits 60 calories
One small packet of peanuts (Lance) for 100 calories a pack
Small four pack of cracker “nabs” are usually about 100 calories
Miscellaneous:
Drink decaf coffee and teas no sugar, with lemon, or vitamin water, or sweetener
Or fresh spearmint leaves and lemon/orange vitamin waters,
Or defatted broth
Zero calorie soda
The lunch and dinner can be switched if you would prefer-
-Those foods for dinner.
I use Miracle Whip or other salad dressing for sandwiches (a thin spread), as it is half
The calories of mayonaise. Use mustards too.
Fat free sour cream comes in handy when making your avocado and chick pea spreads; just a spoonful does the trick with a little lemon juice and onion powder.
One meal can be skipped to be able to eat more on the next meal ### (as
When you are going out later) ### I went out to Pizza Inn restaurant, and had a great salad with two slices of spinach onion pizza, that they made special for me, with lemon water! Do not talk about your diet when you are out with loved ones and friends! Everyone just have a great time together!
## You must learn the amount of calories that are in a cup of food. General guides for cups of food can be searched out on the internet. ##
Use fat free Italian dressing. Make bean salads.
Use Parkay butter spray, zero calories zero fat.
Emergency Cravings!!!!!!! Less than 50 calories!
One cup o soup (or keep homemade thin soup, broth based, in the refrigerator)
4 slices tomatoes with salt and pepper
6 pieces of raw celery with fat free salsa
1/2 thin sliced cucumber with fat free salsa
Boiled egg remove yolks and fill with tomato pepper salsa
Pickled eggs and beets; remove the yolk and fill with chopped beets (Make your own)
Fresh bell pepper strips dipped in lowfat salsa
Two medium kosher dill pickles (vlasic is the crunchiest)
One fresh apricot
One cup of squash
2 TBL hummus dip rolled up in romaine lettuce
1 cup sugar free Jello
One whole raw carrot
One cup of light popcorn
1/2 cup snow peas raw
One small apple
12 grapes
One peach
1/2 grapefruit with no calorie sweetener
1 cup green beans
One cup sauerkraut
One veggie Hot Dog Weiner with mustard, 50 calories
A small bowl of greens or cooked cabbage
NOTE: ONCE YOUR GOAL IS REACHED: It is only my personal opinion that we can maintain our new desired weight by adding 200 or more calories than this later on, and you should be able to MAINTAIN then without gaining the weight back. (more or less 1250-1400 calories, depending on your activity level, and, your own metabolism). So look forward to that while you are losing, and write a maintenance diet for yourself along the way if it will help you! We can all figure out how our own body responds and you can figure this out for yourself.
This weight loss diet is my own opinion and it is working very well for me. I am a food writer and I am not a doctor. You can show your diet to your doctor if you want to do that, (I did). I guarantee that this is a healthy and nutritious diet.
Thank you very much!
Laura Kenyon
My nutritious weight loss diet has a copyright:Weight_Loss_Diet_Laura_Kenyon_Very_Nu…
OW #168597 dated 2019-05-04 15:51:07
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