For the last year or so I have been working on improving my eating habits. I came up with the following basic meals based upon my own personal needs and tastes. This diet is always evolving as I find new/better substitutes for things already in my diet (new/better as defined by my dietary objectives). If you look at this and have any suggestions please go ahead and email them to me.
A couple other footnotes before we proceed; As always I think you need room in anything especially a diet for leniency and flexibility, so don't think I won't be pounding down mashed potatoes at Thanksgiving ;). You'll notice that I don't mention drinks here along with my meals, simply because I almost always drink water with every meal so that is an understood throughout this menu. Finally, for those of you that are like "man, this is just way to wack I could never give up my ________" realize that like I said this is diet plan is many evolutions from my original college diet. I think a lot of sources will tell you that you can keep the things you really want, perhaps not all of them, but a lot and work the rest of your diet to accomodate those needs. |
| Things That ARE Important |
| A Diet That is Natural |
| I try to get away from things that are, in my mind, "unnatural" in two major ways. One, try to avoid overly processed foods, but this is very hard nowadays. Secondly, try to avoid foods that you wouldn't be eating if you were out in the woods or if you were alive 5,000 years ago, such as grains, most dairy products, and Ho Ho's. |
| A Diet That is Low Maintenance |
| I want a diet that doesn't require me to really cook, doesn't require me to pack my own lunch and doesn't require me to order my food from some online food vendor from Tibet. |
| A Diet Low in Carbs, High in Fiber & Protein |
| You can kick me now for buying into at least this part of the Atkins, South Beach, etc diets ( go back to the first thing and you'll see why I actually buy into it ). The one caveat to this is that there are times when I need carbs, mainly on those days when I will be biking some 15-20 miles in the evening, but even then I try to front-load those needed carbs into the first two meals of the day. |
| A Diet That Focuses on Moderation and Common Sense Good Nutrition |
| This somewhat follows the first point, but I think its important to state in the face of Atkins and similar diets. Just because 4 eggs and bacon or a 3/4 lb. cheeseburger ( minus the bun ) are low in carbs doesn't mean they are necessarily good for you or the inner lining of your arteries. I mean the grease that causes you to double over in pain 15 minutes after eating most of that food should be an indication that this may not be the food your body really wants. |
| Things That are NOT Important |
| A Diet That is Tasty |
| I can eat some pretty bland and/or unappealing stuff ( not Fear Factor material mind you ) and still be content at the end of my meal. I am not sure why, perhaps its because there is a certian satisfaction in self denial or perhaps because I try to find happiness and utility to my life in a lot of other ways before I resort to pounding bon-bon's. |
| A Diet With a Lot of Diversity and Change |
| Along the lines of the previous point, I have no problem eating the same thing day after day. A little variety is more than enough for me usually. |
| A Diet That is Low in Cost |
| I won't complain about paying double for the organic cereal or the low-carb milk. I am lucky enough to be able to afford all of this stuff and I think what you put into your body should be a top priority, moreso than the cost. I mean my car gets 93 octane, why shouldn't I ( or at least the human equivalent ). |
| A Diet That has Room for Sweets/Desserts |
| I am not a huge fan of chocolate or anything that is overly sweet so not having chocolate cake or the occasionally snickers on the menu is A-Okay. I would much rather have a bowl of blueberries or raspberries than a bowl of chocolate ice cream any day of the week. |
| Sausage & Eggs |
Qty |
Calories |
Fat |
Carbs |
Fiber |
Protein |
| Eggbeaters |
3/4 cup |
105 |
3 |
3 |
0 |
18 |
| Morningstar (Vegetarian) Sausage |
2 links |
80 |
3 |
3 |
2 |
9 |
| Nectarine |
1 |
70 |
0.5 |
16 |
2 |
1 |
| Total |
|
255 |
6.5 |
22 |
4 |
28 |
| Meat & Cheese Sandwich w/ Fruit |
Qty |
Calories |
Fat |
Carbs |
Fiber |
Protein |
| Turkey |
1 pkg |
110 |
7 |
0 |
0 |
12 |
| Nature's Own Healthline Low Carb Wheat |
2 slices |
120 |
2 |
14 |
4 |
12 |
| Kraft Fat Free Cheese Slices |
1 |
30 |
0 |
2 |
0 |
5 |
| Kosher Dill Pickle |
1 |
15 |
0 |
1 |
0 |
0 |
| Nectarine |
1 |
70 |
0.5 |
16 |
2 |
1 |
| Total |
|
345 |
9.5 |
33 |
6 |
30 |
| PB&J Sandwich |
Qty |
Calories |
Fat |
Carbs |
Fiber |
Protein |
| Extra Crunchy Peanut Butter |
3 tbsp |
285 |
24 |
10.5 |
3 |
12 |
| Nature's Own Healthline Low Carb Wheat |
2 slices |
120 |
2 |
14 |
4 |
12 |
| Polaner Sugar Free Preserves |
3 tbsp |
30 |
0 |
15 |
0 |
0 |
| Total |
|
435 |
26 |
39.5 |
7 |
24 |
| Boston Market Rotesserie Turkey |
Qty |
Calories |
Fat |
Carbs |
Fiber |
Protein |
| Turkey |
1 |
170 |
1 |
3 |
0 |
36 |
| Green Beans |
1 |
70 |
4 |
6 |
1 |
2 |
| Mashed Potatoes w/ Gravy |
1 |
230 |
9 |
32 |
3 |
4 |
| Total |
|
470 |
14 |
41 |
4 |
42 |
| Wendy's Taco Supremo Salad |
Qty |
Calories |
Fat |
Carbs |
Fiber |
Protein |
| Salad (no chips/no sour cream) |
1 |
390 |
16 |
35 |
9 |
28 |
| To cut out more use only half the container of chili to save 100 calories and 10 carbs. |
|
|
|
|
|
| Total |
|
390 |
16 |
35 |
9 |
28 |
| Chic-fil-a Nuggets & Side |
Qty |
Calories |
Fat |
Carbs |
Fiber |
Protein |
| Chicken Nuggets |
8-pack |
260 |
12 |
12 |
0 |
26 |
| Substitute in one of the snacks here: fruit, celery or pickles |
|
~80 |
~1 |
~10 |
~2 |
~2 |
| Total |
|
340 |
13 |
22 |
2 |
28 |
| Meat & Beans |
Qty |
Calories |
Fat |
Carbs |
Fiber |
Protein |
| Morningstar Tomato & Basil Burger (pick one topping) |
2 burgers |
260 |
12 |
14 |
6 |
22 |
| Chipolte Salsa (default topping) |
2 tbsp |
10 |
0 |
2 |
0.5 |
0 |
| Classico Tomato & Pesto Sauce |
1/4 cup |
45 |
2 |
5.5 |
1 |
1.5 |
| Cut Green Beans |
1 cup |
40 |
0 |
8 |
4 |
2 |
| Total |
|
310 |
12 |
24 |
10.5 |
24 |
| Chicken & Collards |
Qty |
Calories |
Fat |
Carbs |
Fiber |
Protein |
| Chicken Breast Tenderloins |
2 tenders |
200 |
0 |
0 |
0 |
48 |
| Carb Options BBQ Sauce |
1/2 cup |
40 |
0 |
12 |
0 |
0 |
| Chopped Collard Greens |
1.5 cups |
90 |
0 |
12 |
6 |
6 |
| Total |
|
330 |
0 |
24 |
6 |
48 |
| Description |
Qty |
Calories |
Fat |
Carbs |
Fiber |
Protein |
| Kosher Dill Pickle |
1 pickle |
15 |
0 |
1 |
0 |
0 |
| Solid White Albacore Tuna |
1 can |
90 |
1 |
0 |
0 |
20 |
| Frozen Blueberries |
3/4 cup |
80 |
0 |
19 |
4 |
1 |
| Celery w/ Spreadable Cheese |
4 stalks/1 wedge |
100 |
4 |
6 |
2 |
3 |
| Plums |
2 plums |
70 |
1 |
17 |
1 |
1 |