Master Your Food Charts

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal BMI is 24.9.

Natural Weight Loss


Master Your Food Charts

Master Your Food:  Breakfast

Start With One of These:

2 eggs

4 egg whites

1 cup skim milk

3 slices nitrate-free turkey bacon

1 cup organic low-fat Greek yogurt

1 cup low-fat cottage cheese

2 slices organic nitrate-free ham

3 ounces nitrate-free all-natural lox

1 nitrate-free chicken sausage

3 ounces grilled chicken

Then Add One of These:

1 slice Ezekiel 4:9 bread (any variety)

1 cup oatmeal

1 cup Nature’s Path 8-grain Synergy cereal

1/2 fresh grapefruit

1 cup fresh organic mixed berries

1 apple

2 tomatoes, sliced

1/2 multigrain bagel

1 cup buckwheat cereal

1 corn tortilla and unlimited salsa

Master Your Food:  Lunch

Start With One of These:

5 ounces chicken breast (palm-sized)

5 ounces grilled lamb

5 ounces baked halibut

5 ounces seared tuna

5 ounces flank steak

5 ounces baked tilapia

5 ounces grilled sea bass

5 ounces black cod

5 ounces sirloin

Then Add One of These:

1 serving baked corn chips and 1/8 avocado

1/2 cup brown rice

1 small sweet potato

1/2 cup quinoa

1/2 cup black beans

1 large artichoke

1/2 cup brown rice pasta

Unlimited tomato salad

1/2 cup white beans

Master Your Food:  Afternoon Snack

Start With One of These:

1/2 cup hummus

20 raw walnuts

1 Horizon low-fat mozzarella stick

2 tablespoons organic almond butter

3 slices organic turkey

1/2 cup black bean dip

1 cup low-sodium canned tuna packed in water

1 cup organic yogurt

1/2 cup low-fat cottage cheese

Then Add One of These:

Unlimited carrot sticks

1 apple

10 Kashi 7-grain crackers

Unlimited celery sticks

1 Ezekiel multigrain tortilla

20 baked corn chips

1/4 avocado

Unlimited blueberries

2 slices watermelon

Master Your Food:  Dinner

Start With One of These:

4 ounces grilled salmon

4 ounces marinated chicken breast

5 large shrimp

5 ounces broiled pork chops

4 ounces grilled lamb chops

4 ounces turkey breast

5 ounces scallops

4 ounces Cornish hen

5 ounces mahimahi

Then Add One of These:

Unlimited steamed broccoli

Unlimited leafy salad with raw broccoli and raw cucumber

1-1/2 cups cooked carrots

Unlimited roasted cauliflower

Unlimited steamed green beans

Unlimited baked Brussels sprouts

Unlimited steamed spinach

1 cup spaghetti squash

Unlimited grilled mixed veggies

Eating Out

When it comes to eating out, keep it to a minimum!

The simple truth is you really can’t know what’s in the food or where it comes from.

You can ask all the right questions about whether they use organics.

You can speak up and ask them to prepare your food grilled instead of fried.

Blah, blah, blah – we know all the right things to ask, but the bottom line is the quality of the food probably isn’t great.

Restaurants are businesses and they are out to make money, so they’re probably using cheap ingredients like trans fats, HFCS, nonorganic foods, and so on.

By cutting back on eating out, you’ll save a fortune (money you can spend on healthy groceries) and you’ll guarantee your success of mastering your metabolism.

When you do eat out, order white fishes or ocean-caught salmon, healthy grains like brown rice, and plenty of vegetables.

To stay on the plan, it’s that simple.

Come join me on my weight loss journey!  I’d love to have you along!

Have an awesome day!

If you got value from this, please subscribe below and share with your friends!

If you’d like to read Jillian’s book, you can get it here: Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!


Dick and Lenay

email: – 715-431-0657

P.S. If your diet isn’t working for you, join me on my weight loss journey here –


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