Breakfast should consist of a grain, dairy, and fruit. Adding a protein is suggested. For lunch and dinner, split your plate in half, and then one of the halves in half. Half your plate is for fruits and vegetables, one of the fourths is for a protein, and the other fourth is for a grain.

Example meal plan!

But first, caveat! This is an outline from a structured environment where other people put meals in front of you at designated times and you had no choice or access to food. In real life, it might seem restrictive – in order to stop the b/p cycle, you need to allow yourself to eat more if you’re hungry and not put rigid limits on your intake. Meal plans aren’t God or even science, they’re just a guideline to START from. Your body is a far better guide than anything else. If you’re hungry, EAT. If you’re hungry for a bigger
breakfast and not at evening snack, switch stuff around!

example A) 2 slices toast + 1 tbsp. peanut butter + 1 banana + 8oz. milk

example B) 3/4 cup [dry] oatmeal OR two packets of instant + 1 egg + apple + 1/4 cup raisins + 8oz. milk

example C) cold cereal [2 of those little boxes, or equivalent serving] + 6oz. strawberry yogurt + 1/2 banana + 1/2 tbsp. peanut butter + 8oz. milk

example D) 3 small pancakes + 2 sausage links [veg. or regular] + 8oz. juice + 8oz. milk

Lunch: 2 starch, 2 protein, 1 fat, 1 fruit or veg., 1 dessert, 1 dairy.

example A) sandwich with 1/2 cup hummus [or tuna/egg/chicken salad] + apple + 2 cookies + 8oz. milk

example B) sandwich with 2 oz. turkey + salad w/dressing [1 tbsp. if full-fat, 2 tbsp. if low-fat] + 1/2 cup ice cream + 8oz. milk

example C) sandwich with 1/5 tbsp. peanut butter + pear + tofutti cutie + 8oz. milk

[if you'd rather have chips than dessert, you can substitute a vending-machine-size bag of them.]

Afternoon snack
1 fruit (although we had snack at 3pm and dinner at 5:30pm, so if you’re not eating that early, I don’t know how well this snack would hold you over.)

Dinner
2 starch, 3 protein, 2fat, 1 veggie, 1 dairy.

example A) 1 cup pasta in tomato sauce + meatballs + salad w/dressing [1 tbsp. if full-fat, 2 tbsp. if low-fat] + 8oz. milk

example B) veggie burger on bun + 2 slices cheese + 1/2 cup mixed veg + 8oz. milk

example C) 1 cup rice + chicken/veggie stirfry + 8oz. milk

Evening snack would be yet another 8oz. milk + 1/2 pkg. of cookies (~3 oreos, 1 Nature Valley bar, etc.)

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** Announcing Low Carb Contest**
Submit your Iron Chef cooking videos featuring the secret ingredient as a video response to this video. The video can be live like this one or screen shots as you talk your way through the recipe. The winner will receive one of Jennifer Eloff’s cookbooks (Splendid Low-Carbing for Life — http://low-carb.us/SplLowCarbForLife.shtml ). The featured ingredient is coconut. Submissions are due by May 8.
*******************************************

Paillard is a method of cooking that pounds the meat flat, which tenderizes it and speeds cooking time. This chicken is sliced in half, and then pounded with a heavy object until thin. This method also tenderizes the chicken at the same time.

Low Carb Enchilada Chicken Paillard

1. Slice and Chop 1 Medium Onion and 2 Sweet Bell Peppers
2. Slice 2 or 3 large chicken breasts in half.
3. Take the half and place in a plastic bag. Pound the chicken until 1/4″ to 1/3″ even thickness.
4. Saute the chicken 1-2 minutes over medium-high heat on each side.
5. Place on clove of garlic, one half can of enchilada sauce, 3 oz of cream cheese, and 3-4 oz of shredded cheddar cheese in pan. Cook until the cheese melts.
6. Preheat over to 425. Place chicken, sauce, and onion/pepper mixture in 13×9 baking pan. Top with another 1-2 oz of shredded cheese.
7. Bake for 15-20 minutes until cheese is browned on top.

Nutrition Info (Makes 2 or 4 Servings – info based on 4 servings)
357 Calories, 19.2g Fat, 6.3g Carbs (Minus 1.1g Fiber), 39g Protein

(IF = Induction Friendly)

Duration : 0:8:39

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***Join the Atkins Diet Video Facebook fan page -http://bit.ly/cHhF4B ***
Here is another one in the Induction-friendly series for all the new low carbers subscribing to my channel. I wanted to thank each and every one of my subscribers. For without them there would be no channel or dialogue on how to refute the media and get healthy. Thanks for watching!

Atkins Diet Revolution Rolls:
3 eggs, separated
3 oz Cream Cheese
1/4 tsp Cream of Tartar
2 tsp Splenda
Salt, dash

Makes 6 servings
Bake at 300 degrees for 35-55 minutes
Nutrition Info: (per serving)
90 Calories, 7g Fat, 6g Protein, .5g Carb.

here are most likely problems with the recipe:

1. Mixing or beating (not folding) the Egg Whites into the Yolks / Cream Cheese

2. Not beating the egg whites long enough (weak peaks) or no cream of tartar

3. Potentially not cooking the buns long enough or too long

4. Letting bits egg yolks in your egg white bowls

This recipe works well as a take off for other ideas like French Toast (add cinnamon) or other tweaks.

(IF = Induction Friendly)

Duration : 0:7:19

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Fitness expert Katrina gives a fat blasting 30-minute circuit workout that will tone your body for the summer!

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In another recipe coming out of Jennifer Eloff’s awesome low carb cookbook, Splendid Low Carbing, I prepare a food that I probably would have swore I would never eat — eggplant. In just another one of those amazing things that low carb lifestyle brought to me, my taste buds have changed. I now like eggplant well enough to voluntarily eat it.

Here’s a link to Jennifer’s website:

http://www.low-carb.us/splendalowcarb.shtml

Ingredients:
1 Medium Eggplant, thinly sliced
1 cup of grated parmesan
2 eggs
1 pound ground beef, browned
8 oz Sausage, browned
2 cloves garlic
1.5 cups of No Sugar Added Spaghetti Sauce
1 cup Mozzarella Cheese, shredded

1. Thinly slice eggplant, and put in egg wash.
2. Coat eggplant in Parmesan cheese
3. Heat oil in frying pan, and once hot, fry eggplant 1-2 minutes on each side until golden brown.
4. Brown ground beef and sausage. Once drained, add garlic and spaghetti sauce and heat for 5 minutes while finishing frying eggplant slices.
5. Layer the eggplant, meat mixture, and cheese to form 3 layers. Optional – dust top with excess Parmesan cheese.

Makes 6 servings:
Nutrition info per serving:
456 Calories, 33g Fat, 9.3 Total Carbs ( minus 3.3g fiber), 30g Protein.

(IF = Induction Friendly)

Duration : 0:9:27

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http://www.YourGoodHealthInfo.com/lower-blood-pressure — High Blood Pressure Remedies

Get a comprehensive directory of high blood pressure remedies . Find the high blood pressure remedies you’re looking for here.

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Low Carb Cauliflower Bisque:
1 small onion, diced
2 stalks celery, finely sliced
1 TBS butter
1 Medium cauliflower, chopped
3 cups chicken broth
1/2 cup cream
Salt and pepper

Courtesy of Linda’s Low Carb (http://genaw.com/lowcarb/cauliflower_bisque.html):
In a large frying pan, saute the onion and celery until translucent and tender. Salt and pepper to taste. Add cauliflower and the broth; bring to boil. Change heat to medium-low for 20-25 minutes. Add Cream. Use a stick blender or blender to liquify the soup until completely smooth and thick. Add salt and pepper, if needed. Optional toppings: Cheddar cheese or real bacon bits.

Makes about 8 servings.
Nutrition Info: 102 Calories, 6g Fat, 5.8g Carbs, 2g Fiber, 6g Protein

Duration : 0:6:45

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Get meal ideas at http://SarahFit.com – Here is my diet that I followed to get down to 15% body fat.
CLICK MORE INFO!

It’s kinda long but answers the questions like how to lose weight and what I eat for dinner/lunch and breakfast.

Follow me on Twitter – http://Twitter.com/dietSarah
Be a Fan on Facebook – http://www.facebook.com/pages/Sarah-Dussault/176968833878
Check out my articles – http://www.examiner.com/x-1841-Boston-Fitness-Examiner
Visit my site for my daily workouts and meal ideas – http://SarahFit.com

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Are you new to exercise? http://diet.com/videos

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Try this beginner version of the burpee also known as the squat thrust. Watch it on your ipod while you workout at the gym by clicking download!

Check Out Diet.com Video!
Diet.com: http://www.diet.com/videos
Subscribe to Our YouTube Channel – http://www.youtube.com/subscription_center?add_user=diethealth
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