Sample Meals
Here are some suggested meals you might like:
Cook rice according to package directions. (1 cup rice in 2 cups water with a
tiny bit of oil.) Mix your favorite condiments and one drained can of beans. Add
picante if you like. Scott likes rice, beans, corn and other vegetables mixed
with picante. I like Cayenne pepper and garlic salt in my rice and beans. EAT
ALL YOU WANT! This mixture is loaded with fiber and protein and almost no fat.
Drink water, and the beans and rice will act as tiny sponges; you'll be full for
some time.
Let one meal be any vegetables you like with one to two servings of spaghetti or
macaroni in tomato sauce.
I have a juicer. Fresh juices of fruit and/or vegetables are packed with
nutrients. The juice is also delicious. My wife and I make "V-8" juice with
mixed veggies, some Worchester sauce and some picante sauce. It is excellent!
MEALS WITH MEAT:
If you feel you just can't make it without meat (beyond the low fat turkey or
chicken) find a lean cut of beef (sirloin tip or eye of round or pork [pork loin
is the only lean kind]). Cut off all fat. Cut it in small pieces. In a hot
skillet, "quick-wok" it, stirring it around all the time. When it looks done,
then "quick-wok" the chopped vegetables. Add little bits of pineapple for some
extra zing, if you want. At the end of wokking the veggies, add the meat again
and stir. Add condiments and serve hot. MMM! Good.
MEALS WITHOUT MEAT:
The easiest, cheapest high-carbohydrate, high-protein meal is rice and beans
seasoned to taste. Eat all you want! Drink lots of water.
FOR BREAKFAST:
The evening before, open one can sugar-free pineapple and pour it, juice and
all, into a bowl. Mix in all your favorite fruit--fresh or canned (sugar free,
if possible). Cover with cling wrap and leave out overnight. You'll find it for
breakfast to be deliciously sweet and nutrient dense! (To drink it, use your
blender.)
MILK PRODUCTS:
Supermarkets now have all kinds of dairy products that are fat free. Cold
cottage cheese would be great with the above breakfast. Skim milk is higher in
calcium than whole milk and it's fat free! Many people tell me they "can't
stand" skim milk. Of course, if they'd been raised on it, WHOLE milk would be
the one they "can't stand." I used it for two weeks and became used to it. Now
if I taste even so-called "2% milk," it tastes like cream. Whole milk is about
65% pure fat calories, 2% milk is 5 grams of fat per serving. Skim is .2% fat!
Milk fat is THE FASTEST way to gain weight! For baked potato topping, blend
"Butter Buds" (available in stores) and fat-free cottage cheese. It's great!
Scott and I take lots of oat bran. Try Hodgson Mill's "Cinnamon Apple" flavor
oat bran. It is cheap, sweet, delicious, all natural, and sugar-free. Mix it
with water, milk, apple juice, etc. Drink lots of water!
DESSERT:
Avoid cream pies (455 calories, HALF of which is fat). Instead, eat non-fat
yogurt or angel food cake. Believe it or not, angel food has only a TRACE of fat
in it! And it's delicious covered with strawberries or blueberries.