Here is a nutrition guide for rapid summer weight loss!
BASIC FOOD OUTLINE
PROTEIN: one 6-oz. serving of meat (chicken, turkey or fish) per day
CARBS: ½ cup of cooked brown rice, quinoa, farro, amaranth (or other whole grain)
FATS: good fats in moderation (e.g. olive oil and avocado)
DAIRY: 1 cup of 2 % plain Greek yogurt per day (otherwise no dairy)
WAKEUP:
1 cup hot water & ½ lemon
BREAKFAST 1
SMOOTHIE:
2 tablespoons protein powder
2 tablespoons ground flaxseeds
½ cup frozen berries
½ banana
1 cup unsweetened vanilla almond milk
BREAKFAST 2
OATMEAL
1 cup rolled oats
2 cup unsweetened almond milk
1 medium banana, mashed
1/2 teaspoon vanilla extract
1/2 teaspoon cinnamon
DRINK THROUGHOUT THE DAY
ORGANIC COFFEE, GREEN TEA (UNSWEETENED), or WATER
ONLY DECAFFEINATED AFTER 2PM
VEGGIE BROTH
VEGETABLES THROUGHOUT THE DAY
Unlimited LOW-GI VEGETABLES
Artichokes Artichoke hearts Asparagus Bamboo shoots Bean sprouts Broccoli Brussels sprouts Cauliflower Celery Cucumber Daikon Eggplant Leeks Lentils Beans (green, kidney, garbanzo) Greens (collard, kale, mustard, turnip) Mushrooms Okra Onions Pea pods Peppers Radishes Rutabaga Squash Sugar snap peas Swiss chard Tomato Water chestnuts Watercress Zucchini Cabbage (green, bok choy, Chinese) Salad greens (chicory, endive, escarole, iceberg lettuce, romaine, spinach, arugula, radicchio, watercress)
VEGETABLE BROTH
SHOPPING LIST
4 large onions 8 carrots 4 cups winter squash 8 celery stalks 2 cups cabbage Dried ginger 8 cloves whole garlic Sea salt, to taste 4 cups root vegetable (any of the following: turnips, parsnips, rutabagas) 8 cups chopped greens (any of the following: kale, parsley, beet greens, collard greens, chard, dandelion)
(Or you can buy low sodium organic broth from the grocery store)
SNACKS
Any low GI vegetable with hummus
Handful of nuts
WHAT YOU NEED TO ELIMINATE
No wheat/breads
No artificial sweeteners (this includes all diet soda)
No white sugar
No alcohol
No dairy (except Greek yogurt)
No meals between 6pm-8am
Final note:
Don't forget to exercise!!! The recommendation is 5x per week for at least 45 minutes
For a complete meal guide, contact Dr. Peters directly via my website:
Let's knock off that #quarantine weight!