Wondering, if you'd share your daily menu routine, as a LOT of people just don't even have a CLUE where, or how to ~start! A typical breakfast, lunch & dinner menu would start many on their way.
OK, Donna, here's a typical menu plan for me:
My general suggestion is to eat:
-a starch at most or every meal
-3 or 4 fruits a day, fresh or frozen.
-at least one (preferably 2) huge salads a day with romaine, spinach, carrots, tomatoes, cucumbers, etc. with some kind of fatfree dressing. (I use Kraft ff French, as it's the only one that doesn't list oil in the ingredients. I'm too lazy to make my own dressings.)
-eat a 1/2 to 1 cup of beans a day, whatever kind you like
-eat potatoes every day to keep from getting hungry
-NEVER eat refined carbs (like breads, crackers, chips, cookies, cereal, anything with white flour). It just sets you up for cravings and they will sabotage weight loss every time!
-of course, NO OILS of any kind, even olive oil
-brown rice (NOT white) is OK; whole wheat breads or ww pasta in limited amounts, but probably not daily; whole grain oatmeal (preferably steel-cut) is probably ok. Stay away from bagels: they're refined carbs and have about 300 calories each!
-green & yellow veggies up the wazoo - turnip greens/kale/broccoli/cabbage, etc. - unlimited; they're loaded with phytochemicals & anti-cancer nutrients
-lots and lots of fresh water; no tea, no dairy (soy/rice milks ok)
I eat a lot of stir-fry on the weekends. Snacks are always fruit.
People need to be prepared for the fact that they may NOT lose a lot of weight in the beginning; it takes about 3 weeks for things to kick in. (I actually lost more weight the 2nd month than I lost in the 1st month.)
Here's my typical week:
Monday through Thursday
is 2 fruits - (This is because I can't eat breakfast at home because I take a pill that I have to wait an hour after taking. So I eat the fruit once I get to work.)
is a huge baked potato and a huge salad (as above).
is varied. Always some kind of greens (I adore turnip greens) and/or cabbage, steamed broccoli, etc.; beans (either right out of the can or more often fixed as a soup/stew that I made the weekend before), maybe a sweet potato. It's my largest meal of the day, and I make sure I'm not hungry afterwards. Or I may eat some leftover stir fry. Or perhaps 4-5 ears of freshly cooked corn! Whatever!
is always a big fruit - half a cantaloupe, or half a small watermelon, or big bunch of grapes, an apple, or whatever is on hand.
On Friday through Sunday
is 2 servings of oatmeal with 2 fruits cut up (banana and whatever berry is on sale [strawberries, blackberries, blueberries, etc.], plus a tablespoon of ground flax seed and a dash of cinnamon.
is some bean recipe I make from the McDougall Quick & Easy Cookbook. I usually make 2 recipes from the book or the website every weekend so I have something to eat at night during the week. Plus greens of some kind. Salads.
is similar to lunch. Stir fry (2 1# bags of Birdseye frozen veggies, plus a huge bunch of chopped fresh bok choy, plus a couple of cups of brown rice). Potatoes, whatever it takes to keep from getting hungry.
On weekends I pretty much eat all day, actually. One meal sort of morphs into the next one.
Fruit for dessert as we're watching TV. And occasionally 1 oz. of walnuts. No more than that, because I can get compulsive with them.
I absolutely never make a sandwich because I prefer to eat a starch to keep from getting hungry. I probably have fixed whole wheat pasta maybe 3 or 4 times in 2 years. It's not high on my list of must-haves.
That's pretty much it. I can honestly say I have not varied much from this in the 2 years I've been on the Program. I'm lucky, I guess, because I don't get bored with the same old things all the time.
Hope this is helpful to your friends. I found that one of the biggest challenges to this program in the beginning is figuring out what to eat
. I ate a lot of convenience foods in the form of McDougall cups until I realized I could eat potatoes and beans and not go hungry. I discovered that I loved greens and learned how to cook them.
It took a little while to hit my stride, so to speak, but through the grace of God I never cheated, even in the beginning. I always stuck to the principles of no meat-dairy-oil until I figured out how to optimize my food plan. I experienced the health benefits of this right away, although the "detox" effect lasted for weeks. I comforted myself with the notion that I must be doing something right since I feel so bad!
In the final analysis, it has all been worth it - every bit of it.
P.S. Had a strange, new experience today: I saw my doctor, and he told me he did not want me to lose any more weight! That's
never happened before...