Tips & Total Meal Plan

Laura McDonald’s 7 Day Slim Down Food Plan

This is a guide, a blueprint, to help you make simple/smart food choices which will help you start losing weight ASAP! 

A few TIPS:

• Wash and cut up veggies when you get home from shopping and store them in the fridge.  You’re much more likely to grab them as a snack or to slice them up in a salad if they’re ready to go. Fruits are usually best washed right before eating.
• Always choose organic fruits & vegetables and organic, free range proteins. (when you can)
• Use a smaller plate.
• *BREAD should be either: whole grain, sprouted grain or gluten-free slices or english muffins-- depending on your tastes and dietary needs. I will just say "bread" to keep it easier. I like "Food for Life" & "Ezekiel" Breads, which are found in the freezer section and need to be stored in the fridge as they are "living" breads. Here's a link about SPROUTED GRAINS.
• Fill about 2/3 of your plate with fruits/vegetables/whole grains and the rest protein.
• Replace butter with olive oil. I drizzle it on my whole grain bread and mix in a little lemon and dijon to make salad dressing.
• Eat with Chopsticks! This will really slow you down.
• Make a table setting and eat AT the table, not the kitchen counter or sofa.
• Flavored seltzer waters should replace sodas or when you get bored with regular water. (A little lemon in the water is great for cleansing and detoxing.)
• Pack a little bag of nuts for on the go. 

Common sense allows you to substitute or exchange an item with something similar whenever needed. Be creative and eat things you like, but be smart about it! Remember to drink a lot of water and stay away from soda and artificially sweetened drinks (the sweeteners trigger many unhealthy side-effects and also “overexcite” neurons in the brain which can lead to overeating.)

SUGAR: You should aim to have no more than 5 grams of sugar per meal, for a total of about 15 grams of sugar a day. Check out the labels--you’ll be surprised at how much sugar is in everything, even what you think is “healthy.” OMIT WHITE SUGAR and replace with organic raw or palm sugar.

CARBS:  Choose unrefined, whole grain breads, brown rice, whole wheat couscous, pasta, quinoa, etc. Aim to eat about 4-5 small servings (no more than 20 grams) per day.  Carbs are in just about everything...so check the labels!

PROTEIN: Choose organic, vegetarian fed lean proteins, chicken, fish, and rarely red meat if you eat it. Tofu, tempah, beans, seitan, and legumes are a few great vegetarian options as well. Even if you eat meat/chicken try substituting a meal here or there with a vegetarian option. Amount should be no bigger than palm sized.

DAIRY:  Try to cut back on the dairy and if you can use unsweetened almond, rice or soy milk instead.  I tend to crave a hunk of sharp cheddar (and french fries) over a fresh baked chocolate chip cookie. So once again you have to use common sense and decide what is right for you. There are tons of vegan choices for replacing diary. If you consume dairy I urge you to omit or substitute it from time to time while you are doing this program.

FAST FOOD:

It is possible to get something relatively healthy on the go and most fast food joints usually have something reasonably healthy to offer.  Use your brain!  I’ve included a few fast food choices.

RESTAURANT/PARTY: 

If you’re in a situation where you have little or no control over what is served, just eat less...visually slice off 1/3 of the portion...chew slowly and enjoy.  Ask if they serve half orders (you’ll save money) and if they don’t, ask them to pack half in a “doggie” bag and serve you half at the table. You’ll have lunch/dinner for the next day.  And stay away from that bread basket and those sugary desserts!  Alcohol has a lot of sugar, so limit your intake.

WHILE EXERCISING: 

If you’re exercising (and you should be!) make sure you’re eating some type of protein before your workout.  Try not to workout on an empty stomach.  You don’t need sports drinks, H2O will hydrate you just fine.

EX: 
One piece bread w/one scrambled egg or smear organic peanut/cashew/almond butter.

(or) An apple with a few nuts, like almonds.

(or) One organic hard-boiled egg.

(or) Kind nut and spice bar. They are pretty low in sugar. I like to keep a few of these on hand when I'm traveling around the city.

Choose one basic meal idea for breakfast, lunch and dinner, two snacks a   day if you’re working out.

BREAKFAST:  (choose one)

• One piece bread, 1 egg or 2 egg whites cooked to your preference in olive oil, side of greens and tomato slice OR small fruit cup. 
• (or) An egg white omelet with veggies and a bit of real/vegan cheese on toasted *bread. Small fresh squeezed juice.
• (or) 1 cup steel-cut oatmeal with 1/2 cup berries, about 10 nuts (almonds/walnuts) tiny drizzle of honey and a sprinkle of cinnamon. 
• (or)  Canadian or vegan Bacon, one egg/egg white and small piece melted cheese/vegan on one piece of *bread.
• (or)  *Bread with veggie cream cheese and small fresh squeezed orange juice.
• (or) One cup cottage cheese/yogurt with small portion fresh fruit and 5-10 almonds, pecans, walnuts, etc. (If you’re doing dairy.)
• (or)  If you’re on the run-- a Starbucks low-fat turkey bacon breakfast sandwich. (I have them take off the bacon and this should only be if you have no other option--better than not eating at all!)

SNACK:

Mid-morning and/or afternoon snack: (2 snacks a day, and one after dinner if you’ve really moved that day or been eating well, but if you’re looking to really loose weight, omit the evening snack.)

• One small piece of fruit. 
• 5-6 wheat-thin crackers with a bit of cream cheese/cheese of your choice. 
• One hard boiled egg.  
• 1 plain rice cake with peanut butter.
• String cheese/fake string cheese.
• 1/4 cup berries.
• 1/2 cup frozen grapes.
• Raw veggies with hummus.
• Organic blue chips (about 10) with fresh salsa.
• 10-15 pecans/almonds/nuts.
• Kind nut and spice bar.
• One cup cheerios/multi-grain cheerios.
• 1/2 cup cheerios with some raisins, nuts thrown in (these are great to make in advance and have on you if you get the munchies.) 
• Healthy trail mix, (about 1/4-1/2 cup)
• 2 small squares at least 80% dark chocolate

LUNCH: (choose one)

• Salad with veggies and palm size protein of your choice, olive oil/vinegar or dressing and one piece whole wheat/grain bread.
• (or) Turkey/chicken/beef Burger on 1/2 whole wheat bun, lettuce, tomato with about 12 veggie chips, or a few raw veggies (carrots, celery, etc.) 
• (or) Turkey, lean ham or roast beef on whole grain bread with dijon mustard, light mayo/fake mayo with thin slice of real/fake cheese (can be melted) and  small salad with olive oil/balsamic. (Keep in mind this isn’t a big stacker sandwich, just a few slices of protein and thin sliced bread.)
• (or) Tuna salad made with a little mayo or olive oil and lemon on whole grain with side salad and 6-10 nuts.
• (or) Mediterranean Platter: falafel, stuffed grape leaves, lettuce, tomato, hummus, etc. on whole wheat pita.
• (or) Spinach Salad with chopped veggies, nuts, choice of lean protein.
• (or) Lean Cuisine Grilled Chicken Caesar or other Lean Cuisine of your choice, side salad (fruit or veggie.)
• (or) One Boca Burger (veggie burger) on toasted whole wheat english muffin, slice of melted real/fake cheese, lettuce, tomato or side salad (fruit or veggie.)
• (or) 1 Taco Bell Fresco Crunchy Taco Supreme Taco, unsweetened ice tea.

DRESSINGS:

This dressing is so good on so many things! I love to drizzle it on any salad, fish, veggie burgers, etc.

** Apple Cider Vinagarette:
2 TBLS Extra Virgin Olive Oil  
1 TBLS Apple Cider Vinegar

1 TBLS Dijon Mustard

Sea Salt and freshly ground pepper to taste

(Whisk all ingredients til creamy)

**Olive Oil and Lemon:
2 TBLS Extra Virgin Olive Oil
2 TBLS Lemon--(whisk together)

**Olive Oil and Balsamic Vinegar:
2 TBLS Extra Virgin Olive Oil
1 TBLS Balsamic Vinegar
1 TBLS Dijon Mustard--(whisk together)

Afternoon SNACK  (choose one from snack section above)

DINNER: (choose one)

• Grilled fish with low-sugar seasoning (teriyaki, lemon, etc.) steamed veggies and 1/2 cup whole grain carb of your choice.
• (or) 4-6 oz lean grilled steak, steamed asparagus (or other green veggie) 1/2 cup brown rice, slice tomato with balsamic dressing.
• (or) Vegetable soup or Vegetable Chili with small piece of whole grain bread and side salad.
• (or) Grilled chicken breasts, 1/2 cup whole wheat pasta with parmesan cheese sprinkled leafy green salad (spinach, kale, etc.) with sliced mushrooms, peppers or other veggies.
• (or)  Lean Cuisine Chicken Carbonara meal (or Lean Cuisine of your choice) unsweetened ice tea and small side salad.
• (or) One cup whole wheat pasta with marinara sauce, parmesan cheese, side salad.
• (or) Seitan (wheat meat) or lean grilled steak with steamed medley of broccoli, cauliflower, carrots, brown rice.
• (or) Whole wheat penne pasta tossed with pesto sauce, side salad or steamed veggies.
• (or)   One slices Margherita style pizza with side salad.

***Vegetarians: replace any above protein/meat with substitute of Tofu, veggie burger, etc.)

Evening Treats:  (choose one from above if you must, but try to omit evening treats.)

This is YOUR moment...your life.

Regain control, regain confidence,  boost your energy...

Live and enjoy life without the extra weight!