The following examples are specifically geared for M1W1 (I will set up a page for M1W2-3 and for M2 as I can). As we finish a round, our body is very near protein deficient so it is important to rebalance our stores immediately. The goal is to focus your diet on lots of protein and healthy fats/oils with a good variety of veggies/fruits (I know, some people hate that I don't type out vegetables but you'll just have to deal with it. LOL). I have chosen very basic foods so that anyone on any budget can use these. Don't worry if you need more or less calories than you see in the examples. It is nothing to drop an ounce of meat and increase veggies to find a happy medium for your specific needs. Once you get the hang of counting calories based on your favorite foods you will have no problems adapting to a more colorful menu. Mix these up. You can always put your pork with apples on a romaine salad or add bell peppers to your stew. I mainly use the calorie counts from HCG DIET CANADA but honestly you can simply google to find many good sites. I often just punch into google "2 oz raisins calories" for example. These counts are not exact as foods' nutritional values naturally vary but it will get you real close. Don't sweat over 200 calories for your Daily Needs. If you are close then you will be fine. I don't say it on any of these but go ahead and use your salt and pepper as you like it.
Meat and Tomato Sauce Salad
6 oz. Lean ground beef - 228
1 Tbsp evoo (extra virgin olive oil) - 120
2 oz. onion - 22
2 oz. bell pepper - 12
1 clove garlic - 4
1 cup tomato sauce (earthpure: organic) - 80
2 drops plain stevia and Italian spice mix added to sauce
3-4 oz. Romaine Lettuce - 15-20
Total = 481-486
(add an orange for another 70 calories)
For this meal I usually make a meat sauce like for spaghetti but instead of mixing it with pasta I mix it up with the Romaine lettuce. A variation for week 2 would be to add an ounce of cheese (cheddar/cottage/mozza) on top. Check labels since calories vary with which one you choose. It will be about ~100 calories to add the cheese. Remember, meals are flexible! It is nothing to decrease the count by cutting the meat back an ounce or only doing 1/2 ounce of cheese. Likewise, if you need more then add an ounce of meat or up the oil a bit.
Chicken Thighs with Mixed Veggies
8 oz. Chicken thighs (~3 pieces) - 264
1 Tbsp evoo - 120
4 oz. carrots - 44
2 oz. green beans - 18
Total = 446
(add an orange - 70 or 5 oz. raspberries - 75)
Pan fry these tasty morsels with some salt and pepper. Perhaps you would like to add some Almond milk to your raspberries (1/2 cup - 20). As you move into Week 2 you can add some butter (unsalted, 1 tsp - 33) to your veggies.
Pork Chops and Asparagus
6 oz. pork chop sirloin - 354
1 Tbsp evoo - 120
1 oz. onion - 11
3 oz. asparagus - 18
1 apple - 82
Total = 585
Don't need this many calories??? Cut back on the pork! I like to slice up the apple and throw it in the pan with the pork toward the end of cooking. Super easy and quick meal :)
Turkey and Mixed Veggies
6 oz. turkey - 192
1 Tbsp evoo - 120
4 oz. Broccoli - 40
4 oz. Cauliflower - 28
6 oz. strawberries - 60 or 4 oz. fresh cranberries - 52
Total = 432-440
Not much to say on this one. Do it all stir fry or steam the veggies. You can have your fruit separate or mash up the cranberries and add a couple drops of plain stevia to make a cranberry sauce for your meat. Don't forget that spices can drastically change the same meal so experiment!
Stew
5 oz. Sirloin - 280
1 Tbsp evoo - 120
1 cup beef broth (check label for hidden sugars) - 14
Spices (bay leaf, 1/4 tsp kirkland: no-salt seasoning - 4 ...so good!)
1 oz. onions - 11
2 oz. celery - 8
4 oz. carrots - 44
4 oz. cauliflower - 28
Total = 509
Stews are easy and you can make lots so that it can come to work with you all week. Simply make sure that your portions share approximately they same amount of meat in each and you will have a good balance of nutrition and calorie count. The best stews that I make start out with me practically burning the meat (not black but they look pretty solid dark brown on all sides). I also cook the onions before I add in the broth. Pretty straight forward after that. Toss in everything and add more water if needed to just cover veggies. Lower the heat and simmer until done.
Chicken Carrot Soup
6 oz. white chicken breast - 186
1 oz. onion - 11
2 Tbsp evoo - 240
2 tsp Kirkland organic no salt seasoning - 32
4 oz. carrots - 44
1 cup water
Total - 513
I cooked up the chicken in oil first then added the onion until browned. Add water, spices and carrots. Simmer until done. Chop up chicken into small pieces and puree carrots with broth. Toss the chicken back in and enjoy! (add more water to desired consistency)
Italian Tomato Bison Topped with Guacamole
7 oz. ground bison - 183
2 tsp evoo - 80
1 oz. onion - 11
3.5 oz. mushrooms - 25
1 oz. red bell pepper - 6
1 cup tomato sauce (earthpure: organic) - 80
Italian Seasoning, couple shakes
2 cloves garlic,minced - 8
2 drops plain stevia
1/2 avocado - 120
1 oz. Guacamole Seasoning (PC) - 15
Total - 528
Okay, now I'm starting to throw in some creativity as you are getting the hang of this counting business. This meal is one I will do often! I browned my meat and onions in the evoo. Dice up the mushrooms and bell peppers and toss'm in. Here I added a bit (maybe 1/4 cup) of water to help cook the veggies. Once the mushrooms darken it's time to add the tomato sauce. Simmer for ~10-15 minutes or longer if you like it thicker. I sprinkled in the Italian Seasoning and the 2 drops plain stevia. Mix well and set aside. I found a President's Choice Guacamole Seasoning (it looks like salsa in a jar) that doesn't break any rules :) I mixed 1 oz with half an avocado (~75 grams) and mashed it up well. Plop this on top of the meat sauce and dig in. (remember: salt and pepper as you like it!)
Disclaimer
Meat and Tomato Sauce Salad
6 oz. Lean ground beef - 228
1 Tbsp evoo (extra virgin olive oil) - 120
2 oz. onion - 22
2 oz. bell pepper - 12
1 clove garlic - 4
1 cup tomato sauce (earthpure: organic) - 80
2 drops plain stevia and Italian spice mix added to sauce
3-4 oz. Romaine Lettuce - 15-20
Total = 481-486
(add an orange for another 70 calories)
For this meal I usually make a meat sauce like for spaghetti but instead of mixing it with pasta I mix it up with the Romaine lettuce. A variation for week 2 would be to add an ounce of cheese (cheddar/cottage/mozza) on top. Check labels since calories vary with which one you choose. It will be about ~100 calories to add the cheese. Remember, meals are flexible! It is nothing to decrease the count by cutting the meat back an ounce or only doing 1/2 ounce of cheese. Likewise, if you need more then add an ounce of meat or up the oil a bit.
Chicken Thighs with Mixed Veggies
8 oz. Chicken thighs (~3 pieces) - 264
1 Tbsp evoo - 120
4 oz. carrots - 44
2 oz. green beans - 18
Total = 446
(add an orange - 70 or 5 oz. raspberries - 75)
Pan fry these tasty morsels with some salt and pepper. Perhaps you would like to add some Almond milk to your raspberries (1/2 cup - 20). As you move into Week 2 you can add some butter (unsalted, 1 tsp - 33) to your veggies.
Pork Chops and Asparagus
6 oz. pork chop sirloin - 354
1 Tbsp evoo - 120
1 oz. onion - 11
3 oz. asparagus - 18
1 apple - 82
Total = 585
Don't need this many calories??? Cut back on the pork! I like to slice up the apple and throw it in the pan with the pork toward the end of cooking. Super easy and quick meal :)
Turkey and Mixed Veggies
6 oz. turkey - 192
1 Tbsp evoo - 120
4 oz. Broccoli - 40
4 oz. Cauliflower - 28
6 oz. strawberries - 60 or 4 oz. fresh cranberries - 52
Total = 432-440
Not much to say on this one. Do it all stir fry or steam the veggies. You can have your fruit separate or mash up the cranberries and add a couple drops of plain stevia to make a cranberry sauce for your meat. Don't forget that spices can drastically change the same meal so experiment!
Stew
5 oz. Sirloin - 280
1 Tbsp evoo - 120
1 cup beef broth (check label for hidden sugars) - 14
Spices (bay leaf, 1/4 tsp kirkland: no-salt seasoning - 4 ...so good!)
1 oz. onions - 11
2 oz. celery - 8
4 oz. carrots - 44
4 oz. cauliflower - 28
Total = 509
Stews are easy and you can make lots so that it can come to work with you all week. Simply make sure that your portions share approximately they same amount of meat in each and you will have a good balance of nutrition and calorie count. The best stews that I make start out with me practically burning the meat (not black but they look pretty solid dark brown on all sides). I also cook the onions before I add in the broth. Pretty straight forward after that. Toss in everything and add more water if needed to just cover veggies. Lower the heat and simmer until done.
Chicken Carrot Soup
6 oz. white chicken breast - 186
1 oz. onion - 11
2 Tbsp evoo - 240
2 tsp Kirkland organic no salt seasoning - 32
4 oz. carrots - 44
1 cup water
Total - 513
I cooked up the chicken in oil first then added the onion until browned. Add water, spices and carrots. Simmer until done. Chop up chicken into small pieces and puree carrots with broth. Toss the chicken back in and enjoy! (add more water to desired consistency)
Italian Tomato Bison Topped with Guacamole
7 oz. ground bison - 183
2 tsp evoo - 80
1 oz. onion - 11
3.5 oz. mushrooms - 25
1 oz. red bell pepper - 6
1 cup tomato sauce (earthpure: organic) - 80
Italian Seasoning, couple shakes
2 cloves garlic,minced - 8
2 drops plain stevia
1/2 avocado - 120
1 oz. Guacamole Seasoning (PC) - 15
Total - 528
Okay, now I'm starting to throw in some creativity as you are getting the hang of this counting business. This meal is one I will do often! I browned my meat and onions in the evoo. Dice up the mushrooms and bell peppers and toss'm in. Here I added a bit (maybe 1/4 cup) of water to help cook the veggies. Once the mushrooms darken it's time to add the tomato sauce. Simmer for ~10-15 minutes or longer if you like it thicker. I sprinkled in the Italian Seasoning and the 2 drops plain stevia. Mix well and set aside. I found a President's Choice Guacamole Seasoning (it looks like salsa in a jar) that doesn't break any rules :) I mixed 1 oz with half an avocado (~75 grams) and mashed it up well. Plop this on top of the meat sauce and dig in. (remember: salt and pepper as you like it!)
Disclaimer