A blog detailing menus of food combinations which I have used on my weight loss journey. I also include recipes and my personal observations along the journey.
You can have 1 1/2 cups and have the lasagna alone as a BF (Balanced Food) or you can have 1 1/2 cup plus 1 piece of Double Fiber Wheat Bread or a fibrous carb or try 1 cup plus 1 slice of Double Fiber Wheat bread and 3/4 c of another fibrous carb. You cannot have a natural carb with this meal or any Balanced Food!
I am not a yogurt person, but for those who enjoy the creamy stuff, Yoplait has a new line of greek yogurts that work as a snack. Based on my research, any flavor of the Yoplait Greek Yogurts will work! The best carb to protein ratio is found in the "plain" flavor, but why eat plain when you can have blueberry? Current flavors include: Peach, Strawberry, Blueberry, Honey Vanilla, Plain, and Key Lime.
Most yogurts do not work, but some greek yogurts do and this is one of them. So if you are ready for a snack and you like yogurt give these a try.
My wife is always on the lookout for new snack and meal ideas. Last week she brought home a package of snack size Payday candy bars and said "I believe these will work." I was skeptical, but I looked at the nutritional value and SHE WAS RIGHT!!
You can have 2 PayDaysnack size bars and not cause your body to store fat! Each bar has:
90 Calories
9g of Impact Carbs
3g of protein
NOTE: You cannot eat a regular size PayDay bar as a snack. It has too many calories and the impact carb to protein ratio is not correct. It will cause the fat trash truck to run!!
You don't have to give up the taste of butter if you want to burn fat!! The following are some healthy options
1. Promise Fat Free Spread (1 TBPS = 5 calories)
2. I Can't Believe It's Not Butter Spread (1 TBPS = 5 calories)
3. I Can't Believe It's Not Butter Spray (1 Spray = 0 Calories!)
The maximum amount of condiments you can have per meal is 50 calories. The best rule is "2, 2 and very few." In other words, 2 grams of fat, 2 grams of sugars or less, and as few calories as possible. If you use a butter that has 45 calories per serving, chances are there are no other condiments you can add that will keep the total under 50 calories so you would have to have that butter as the only condiment.
If you want a different snack, try some Jack Links beef jerky. You can buy it in a box of 10 snacks per box. In many cases you can have 3 sticks for a snack! In addition, there is plenty of protein in each snack.
Here is a list of other Jack Link beef steaks that will work as a snack
Beef Steaks:
Jack Link’s Original Beef Steak (3 servings/snack)
Jack Link’s Teriyaki Beef Steak (2 servings/snack)
Jack Link’s Peppered Beef Steak (2 servings/snack)
Jack Link’s Sweet and Hot Beef Steak (2 servings/snack)
Jack Link’s Hickory Smoked Beef Steak (2 servings/snack)
Jack Link’s KC Masterpiece Barbeque Beef Steak (2 servings/snack)
Jack Link’s Carne Seca Beef Steak (2 servings/snack)
Jack Link’s Original Hickory Smokehouse Beef Steak (2 servings/snack)
Jack Link’s Steakhouse Beef Steak (2 servings/snack)
Jack Link’s A1 Steak Sauce Beef Steak (2 servings/snack)
Jack Link’s Sweat and Spice Thai Beef Steak (2 servings/snack)
Jack Link’s Kickin' Cajun Beef Steak (2 servings/snack)
Jack Link’s Oven Roasted Turkey Steak (1 serving/snack)
Jack Link’s Steakhouse Beef Steak (1 serving/snack)
Jack Link’s Bacon Blitz Beef Steak (1 serving/snack)
In a future blog, we will look at other Jack Link Products.
It has always seemed unfair that you could eat sugar free Jello-O but not sugar free pudding. The problem is that sugar free pudding has flour in the mix and flour converts to sugar which can lead to a sugar spike. It may be low calorie, but it will cause the fat truck to run.
Fear not, you can eat pudding. So far, I have found two options:
Option 1: MHP Pudding.
This pudding is not available locally (as far as I know). You can buy it at a GNC or a Vitamin Shoppe type store.
Option 2: Homemade Pudding (admittedly, this does not have as much protein)
I have been experimenting with a homemade pudding. Granted this is NOT exactly like regular homemade pudding, but it is close. My wife said it is "good." In fact, she and I both prefer it over the MHP pudding because it doesn't have an aftertaste. It does, however, act more like a jello (due to the gelatin) than regular pudding. Here is the recipe:
1/4 C Dark Chocolate Cocoa
1/4 C Splenda
1 TBSP Imitation Vanilla
1 pkg unflavored gelatin
1 egg
1 1/2 C Skim Milk
1/2 C Fat free Half and Half
Wisk the cocoa, splenda, gelatin, and vanilla. Wisk in the milk and blend well. Heat over medium heat until almost boiling. Do not boil as it may hinder the thickening of the gelatin. Remove from heat. Beat egg in a heat resistant bowl. Pour hot mixture into bowl and mix with egg. Pour pudding into serving ramikins or cups. Chill for 3-4 hours or until set. Serve with a dolop of fat free or sugar free cool whip.
Serving size: 1 1/4 C
185 calories (w/dolop of SF or FF cool whip)
11.5 g Impact Carbs
10.5 g Protein
A balanced food (BF) is a food which is 200-400 calories and contains the right ratio of fat, carbs and protein. If you want to eat a litle more, you can have a fibrous carb (FC) with the balanced food (BF/FC). Here are some BF ideas from MorningStar Farms:
MorningStar Farms Lasangna with Sausage Style Crumbles
Can serve with 2 slices of DFWB sprayed with "I Can't Believe It's Not Butter" and topped with garlic powder. Place bread under broiler until lightly toasted.
MorningStar Farms Sesame Chik'n
Can serve with 1 slice of DFWB
MorningStar Farms Three-Bean Chili with Griller's Crumblers
