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My Menu

This is the Menu I will be using as a “foundation” for the decisions I make throughout the day… it doesn’t mean that I will be doing exactly this every day but it will be my help to choose better. This is a very healthy way of eating. It’s a system that has worked for MANY MANY people in Mexico (I am from Mexico) and it’s something you can do for the rest of your life. It’s just a “healthy way of eating” and it includes vegetables, fruits, protein, fat, etc… everything you need to lose weight and feel good (not starving and with headaches or anything like that).

This is also a Menu specifically made for WOMEN. I will be sharing the MEN Menu if anybody requests it. (The main meal in Mexico is LUNCH and it’s usually around 1 or 2 in the afternoon) but if your main meal is dinner/supper then you can just exchange some of the items for lunch for dinner if you prefer, just remember to not “eat it all” at night because the later we eat at night makes it harder to loss weight (especially for the amount or things we eat)

Monday

Breakfast: 30 grams of ham (I think it’s about 1 slice or more if it’s thinly shaved), 1 slice of whole wheat bread (or 2 slices of low calorie bread – up to 45 calories per slice), 1 teaspoon of butter, 1 fruit, 1 cup of skimmed milk.

Lunch: 110-160 grams of chicken (weigh it cooked, boneless and skinless), salad (lettuce, tomatoes, radishes, onion, cucumbers, vegetables are free!), 1 fruit (or 1 serving of fruit), 1 cup of unsweetened (or with light sweetener) lemonade.

Dinner: Omelette (2 eggs), vegetables for the omelette (mushrooms, onions, green bell pepper, tomato) 1 slice of bread (or 2 low calorie slices, it has to be whole wheat), 1 serving of fruit, 1 cup of skimmed milk.

Tuesday

Breakfast: Cereal (30 grams of some whole grain healthy cereal) with 1 cup of skimmed milk. 1/2 banana.

Lunch: 110-160 grams of fish, salad, 1 serving of fruit, 1 slice of bread (or 2 low calorie ones) or 1 corn tortilla.

Dinner: 120 grams of Fresh Cheese (in Mexico we use “Queso fresco” or “Panela”) or 60 grams of some hard cheese, 1 slice of bread (or 2 low calorie slices), 1 serving of fruit, 1 cup of skimmed milk.

Wednesday

Breakfast: 1 Egg (scrambled, poached, boiled … your choice), 1 slice of bread (or 2 low calorie ones), 1 tsp. of olive oil or butter, 1 cup of skimmed milk, 1 serving of fruit.

Lunch: Chicken or Lamb (110-160 grams), Salad, bread (when using bread just make sure it’s whole wheat, and it’s only up to 100 calories) or 1 corn tortilla, 1 serving of fruit (salads are free! you can make a dressing with some olive oil in it, just don’t exceed 5 tsps. of fat in a day -butter, margarine or oil-)

Dinner: Beef (100-140 grams), Lettuce/tomato/carrot salad with some low fat dressing, 1 serving of fruit, 1 cup of skimmed milk.

Thursday

Breakfast: Cereal (30 grams of some whole grain healthy cereal) with 1 cup of skimmed milk. 1/2 banana.

Lunch: 110-160 grams of fish, salad, 1 serving of fruit, 1 slice of bread (or 2 low calorie ones) or 1 corn tortilla.

You can use “LIVER” instead of fish every other week. If you don’t eat liver (and if the mere thought of eating liver makes you shiver) – I love liver by the way- then make sure you eat enough vegetables or legumes high on iron. In this regime you are supposed to eat liver twice in a month but if you don’t think you can do that just make sure you are getting iron from some other source (spinach, kale, etc)

Dinner: Hamburger (100-140 grams of lean ground beef) grilled or cooked on the stove top seasoned with salt and blackpepper, choose good wholewheat buns for your hamburger and choose bread that is lower in calories, if you choose to eat 2 buns of hamburger here then just cut on the bread somewhere else or just make your “hamburger” with only one bun. 1 tsp. mayo (or some fat), tomato, lettuce. 1 Serving of fruit, 1 cup of skimmed milk.

Friday

Breakfast: 30 grams of ham (I think it’s about 1 slice or more if it’s thinly shaved), 1 slice of whole wheat bread (or 2 slices of low calorie bread – up to 45 calories per slice), 1 teaspoon of butter, 1 fruit, 1 cup of skimmed milk.

Lunch: 110-160 grams of chicken fajitas (grilled, broiled or cooked with 1 tsp. olive oil), salad (lettuce, tomatoes, radishes, onion, cucumbers, vegetables are free!), 1 fruit (or 1 serving of fruit), 1 cup of unsweetened (or with light sweetener) lemonade.

Dinner: 120 grams of Fresh Cheese (in Mexico we use “Queso fresco” or “Panela”) or 60 grams of some hard cheese, 1 slice of bread (or 2 low calorie slices), 1 serving of fruit, 1 cup of skimmed milk.

Saturday

Breakfast: Cereal (30 grams of some whole grain healthy cereal) with 1 cup of skimmed milk. 1/2 banana.

Lunch: Vegetable creamy soup (use low-fat cream and just eat 1 small bowl of soup), Lunch: 110-160 grams of fish, salad, 1 serving of fruit, 1 slice of bread (or 2 low calorie ones) or 1 corn tortilla.

Dinner: Grilled meat – 100/140 grams- (beef fajitas, can be broiled too) garnish of caramelized onions, green bell peppers and mushrooms. 1 portion of bread (whole wheat) or 1 corn tortilla), 1 serving of fruit, diet soda.

Sunday

Breakfast: 1 Egg (scrambled, poached, boiled … your choice), 1 slice of bread (or 2 low calorie ones), 1 tsp. of olive oil or butter, 1 cup of skimmed milk, 1 serving of fruit.

Lunch: 110-160 grams of chicken (weigh it cooked, boneless and skinless), salad (lettuce, tomatoes, radishes, onion, cucumbers, vegetables are free!), 1 fruit (or 1 serving of fruit), 1 cup of unsweetened (or with light sweetener) lemonade.

Dinner: 100-140 grams of tuna, 2 tsp. mayo, lettuce, 1 portion of bread or 1 corn tortilla, 1 serving of fruit, 1 cup of skimmed milk.

Important:

  • Must drink 8 glasses of water during the day.
  • Vegetables are free except for corn and potatoes which, if consumed a serving should substitute 1 bread serving. (1/2 cup of boiled potato = 1 serving)
  • All meat should be weighed after it has been cooked, boneless and skinless.
  • If drinking Lemonade it should be made with fresh lemon juice and sweetened with Splenda, Truvia or similar sweeteners.
  • If you use any low-calorie dressing that contains cheese, yogurt or any kind of dairy you must reduce the milk intake in the day.
  • You MUST eat 3 tsp. of grease (oils, butters, mayo) each day.
  • You can eat rice or pasta (brown rice and whole wheat pasta is preferable) INSTEAD OF bread/tortilla just make sure to stay within grams and/or calories of what the bread or tortilla would have been.1 slice of bread = 2 low calorie whole wheat slices of bread,= 1 corn tortilla = ½ cup of cooked cereal, rice, or pasta = 6  whole wheat crackers. (or 1/2 cup of potato -80 grams- instead)
  • Avocado and fatty nuts are definitely allowed! You just need to use them with caution. 1 serving of nuts/avocado substitutes 1 tsp. fat (butter/oils).
  • Freely season your food with lime, dry/fresh herbs, spices, pepper AND mustard. Watch your salt intake.
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  1. Pingback: No change | Running To Be Free

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