Sexy Forever: How to Fight Fat After Forty (25 page)
Read Sexy Forever: How to Fight Fat After Forty Online
Authors: Suzanne Somers
Tags: #Health; Fitness & Dieting, #Aging, #Diets & Nutrition, #Diets & Weight Loss, #Weight Loss, #Women's Health, #General, #Diets, #Weight Maintenance, #Personal Health, #Healthy Living
Sunday
| 8:00 | Coffee, black * |
| 9:00 | Breakfast—Protein, Healthy Fats, Vegetables meal |
| | Scrambled eggs with spinach, feta cheese, and tomatoes |
| | Side of turkey sausage |
| 11:00 | Snack—Fruit |
| | 1 apple |
| 12:30 | Lunch—Protein, Healthy Fats, Vegetables meal |
| | Baby green lettuce salad with chicken, sun-dried tomatoes, goat cheese, and balsamic vinaigrette |
| 3:30 | Snack—Carbohydrates and Vegetables |
| | 2 brown rice cakes with tomato salsa |
| 6:00 | Dinner—Protein, Healthy Fats, Vegetables meal |
| | Salad with cherry tomatoes and cucumbers, plus blue cheese dressing |
| | Pan-fried Dover sole with lemon-butter sauce |
| | Steamed broccoli with Parmesan cheese |
Monday
| 6:00 | Coffee, black * |
| 7:00 | Breakfast—Fruit, wait 20 minutes, then Carbohydrates |
| | Fruit smoothie (frozen peaches, raspberries, orange juice) |
| | 20-minute wait |
| | 1 slice whole-grain toast with ½ cup nonfat cottage cheese, sprinkled with cinnamon |
| 10:00 | Snack—Protein |
| | Slice of cheddar cheese |
| 12:30 | Lunch—Protein, Healthy Fats, Vegetables meal |
| | Caesar salad with grilled shrimp (no croutons) |
| 3:30 | Snack—Fruit |
| | 1 mango |
| 7:00 | Dinner—Protein, Healthy Fats, Vegetables meal |
| | Roasted chicken with olive oil, lemon, and thyme |
| | Broccoli Limone—steamed, then tossed with garlic, olive oil, and lemon juice |
| | Salad with butter lettuce, fennel, purple cabbage, olive oil, and lemon |
| 9:00 | Snack—Protein |
| | Slice of Jarlsberg cheese |
Tuesday
| 7:00 | Coffee, black * |
| 8:00 | Breakfast—Protein, Healthy Fats, Vegetables meal |
| | Eggs fried in butter |
| | Crisp bacon |
| | Sliced tomatoes |
| 10:00 | Snack—Fruit |
| | A bowl of cherries |
| 10:30 | Snack—Carbohydrates |
| | 10 almonds |
| 12:30 | Lunch—Protein, Healthy Fats, Vegetables meal |
| | Bowl of chicken and vegetable soup (no pasta or rice) |
| | Wedge of iceberg with blue cheese dressing and cherry tomatoes |
| 2:30 | Snack—Fruit |
| | ½ cantaloupe |
| 3:30 | Snack—Carbohydrates |
| | 1 brown rice cake |
| 6:30 | Dinner—Protein, Healthy Fats, Vegetables meal |
| | Salad with white wine vinaigrette |
| | Pork chops with fried sage leaves |
| | Green beans sautéed in butter |
| | Slice of cheesecake made with cream cheese, sour cream, eggs, and all-natural sweetener (no sugar) |
Wednesday
| 6:00 | Coffee, black * |
| 7:00 | Breakfast—Fruit, wait 20 minutes, then Carbohydrates |
| | Casaba melon |
| | 20-minute wait |
| | ½ toasted whole-wheat bagel, 1 cup nonfat Greek yogurt with agave nectar |
| 11:00 | Snack—Protein |
| | 1 hard-boiled egg |
| 1:00 | Lunch—Protein, Healthy Fats, Vegetables meal |
| | Taco salad with romaine lettuce, meat, salsa, sour cream, cheddar cheese (no beans, rice, or chips) |
| 4:00 | Snack—Fruit |
| | 1 bunch grapes |
| 7:00 | Dinner—Protein, Healthy Fats, Vegetables meal |
| | Chicken piccata (no flour) |
| | Radicchio and arugula salad with shaved Parmesan, olive oil, and lemon |
| | Sautéed zucchini in olive oil |
| | SUZANNE Raspberry Mousse made with heavy cream |
Thursday
| 6:30 | Coffee, black * |
| 7:30 | Breakfast—Fruit |
| | Fruit smoothie with frozen mango, peaches, strawberries, and passionfruit juice |
| 9:30 | Snack—Carbohydrates |
| | 1 slice whole-grain toast with 2 tablespoons peanut butter |
| 12:30 | Lunch—Protein, Healthy Fats, Vegetables meal |
| | Rotisserie chicken |
| | Caesar salad (no croutons) |
| | Celery sticks with ranch dressing |
| 3:00 | Snack—Fruit |
| | Bowl of fresh pineapple |
| 7:00 | Dinner—Protein, Healthy Fats, Vegetables meal |
| | Beef Bourguignon—beef, onions, tomatoes, celery, wine, herbs |
| | Mashed celery root with butter and sour cream |
| | Caramelized fennel with olive oil and butter |
Friday
| 6:00 | Coffee, black * |
| 7:00 | Breakfast—Fruit, wait 20 minutes, then Carbohydrates |
| | Bowl of fresh berries |
| | 20-minute wait |
| | 1 cup Uncle Sam’s cereal with ½ cup nonfat milk |
| 12:00 | Lunch—Protein, Healthy Fats, Vegetables meal |
| | Chicken stir-fry with snap peas, green beans, broccoli, onion, soy sauce, olive oil |
| 3:00 | Snack—Protein |
| | Hard-boiled egg |
| 5:00 | Snack—Fruit |
| | 1 apple |
| 7:30 | Dinner—Protein, Healthy Fats, Vegetables meal |
| | Turkey chili with cheddar cheese and sour cream |
| | Coleslaw salad with green and purple cabbage, red onion, and red wine vinaigrette |
Saturday
| 7:00 | Coffee, black * |
| 8:00 | Breakfast—Protein, Healthy Fats, Vegetables meal |
| | Zucchini frittata with eggs, olive oil, zucchini, Parmesan, fresh basil |
| | Side of breakfast sausage |
| 10:30 | Snack—Carbohydrates and Vegetables |
| | Celery sticks with 2 tablespoons peanut butter |
| 1:00 | Lunch—Protein, Healthy Fats, Vegetables meal |
| | Sliced turkey and Swiss cheese roll-ups |
| | Raw red bell peppers, snap peas, and green beans with dip |
| 3:30 | Snack—Fruit |
| | Bowl of fresh berries |
| 7:00 | Dinner—Protein, Healthy Fats, Vegetables meal |
| | Steak fajitas with sautéed peppers and onions (no tortillas) |
| | Steamed broccoli |
| | Salad with jicama, cherry tomatoes, and cilantro lime dressing |
Now you can see how the flow of your days might pan out, so to speak. Your meals do not have to look like mine, but you will see how we get all the food groups in each day, to nurture our bodies with everything they need to thrive. And you can see there is plenty of food! When you are hungry, there is always something you can eat. You will even see how I have added some desserts in there, as long as they are made with only Proteins, Healthy Fats, and low-glycemic-index natural sweeteners. You may enjoy them in moderation, even in the Detox Phase. (For detailed meal plans, more recipes, and daily guidance from me, check out my online program at
SexyForeverPlan.com/book
. It makes it so easy!)
After the first thirty days you enter the Weight Loss Phase, where you will remain until you achieve your goal weight. I understand how vitally important it is that this phase is a lifestyle you can live with. If it’s too restrictive, you may feel too deprived and bail out. I don’t want you to revert to your old eating habits! As we transition to Level 1, the guidelines are still clear, but I allow you some moderation in order to make the plan livable. Your health and well-being are too important; compliance to the program is vital for success. That’s why I have made sure you have plenty of delicious food and snacks to keep you on track. And you even have access to desserts!
In this phase, we use the basis of the Detox Phase, and we add a little bit more freedom. Instead of three servings of Carbohydrates per day, you can choose up to four servings each day (although you don’t
have
to eat all four). Plus, you have the choice to add Carbohydrates to a Protein, Healthy Fats, and Vegetables meal. If you decide to add carbohydrates to that protein meal, do not add more than one serving at each meal. And when you add a serving of Carbohydrates to a Protein meal, watch out for the amount of fats. I’m not going to give you a quantity, but if you follow the guidelines, your common sense will tell you what is appropriate.
When you add that whole-grain Carbohydrate, you’ll release a small amount of insulin as a result of the meal. So if you’d like a piece of sugarless cheesecake at the end of a meal, don’t include that Carbohydrate! Or if you want a couple of slices of Brie before a dinner of roasted chicken with pan drippings, skip adding the ½ cup of wild rice. I would choose to add that serving of approved Carbohydrate if I were having, say, a grilled chicken breast with olive oil, steamed broccoli, and a green salad with a vinaigrette. With that meal, it would be perfectly balanced to add a ½ cup of brown rice because the meal is not overloaded with fats. Remember, there is virtually no insulin response from the Protein, Healthy Fats, and Vegetables meal, so those foods will not be stored as fat—that’s why you
can have pork carnitas with sour cream and salsa. (How much do you love me? So much … I know.) But remember, when you choose a meal higher in fats, don’t add the Carbohydrate.
Have even more fun in Level 1 with chocolate! Dark chocolate, with a cocoa content of at least 60 percent, includes wonderful antioxidants from the cacao bean and is generally low in sugar. I’ve found that once your weight loss is in full swing, most people can include one or two squares of high-quality chocolate as a treat. I might have this little treat a couple of times a week. The best time of the day to enjoy it is as a snack in the afternoon. Eat your chocolate alone, not with other foods. Again, you will have a bit of an insulin response because of the sugar and carbohydrates, so only have one or two squares, and only once (okay, maybe twice a week, if you are losing steadily). Once you get to Level 2, you will see that high-quality dark chocolate will be your dessert of choice!
If at any time in Level 1 you feel your weight loss is stalling, return to the Detox guidelines to get things moving again. When you come back to the Weight Loss Phase, perhaps pull back a bit on the additions to ensure your weight loss remains steady. Again, you customize the plan to suit your needs. If you are doing better eating fewer Carbohydrates, then do not add more to your meals in Level 1.
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Sunday
| 7:00 | Coffee, black * |
| 8:00 | Breakfast—Protein, Healthy Fats, Vegetables meal |
| | Huevos rancheros with fried eggs, sautéed onions, salsa, cheese, and sour cream (no tortillas, beans, or guacamole) |
| 10:30 | Snack—Fruit |
| | 1 peach |
| 1:00 | Lunch—Protein, Healthy Fats, Vegetables meal with 1 Carbohydrate |
| | Sliced turkey, romaine lettuce, sliced tomato, red onion, and mustard on 1 slice whole-wheat bread |
| 3:00 | Snack—Fruit |
| | Papaya cubes |
| 7:00 | Dinner—Protein, Healthy Fats, Vegetables meal with 1 Carbohydrate |
| | Pan-roasted salmon with olive oil, soy sauce, agave, and green onions |
| | Sautéed snow peas and water chestnuts |
| | ½ cup brown rice |
