Paula's Plan

This is Paula's plan and hers alone.  She has some medically induced dietary limitations so this is not for others to follow (It certainly wouldn't hurt you, but this is catered to her.)

The RULES

1. Track every calorie that goes in your body.
2. No drinking your calories, except a 'liquid' meal. (P.S. Alcohol has calories)
3. Get moving! Do alternate types of activity to confuse muscles. For now, I want you walking after breakfast, stretching/yoga type exercises before bed.
4. Pair carbs with protein everytime you eat- as best you can (Helps absorption/processing).
5. Drink at least 64 oz of water a day.
6. Eat every 2-3 hours, starting within 30 minutes after waking.
7. Sleep in 90 minute incruments (6, 7.5 or 9 hours every night).
8. Always have a food backup plan. Ie: granola bar & apple in your purse.
9. Make everything you are fueling your body with as nutritient dense as possible.
10. Eat your measured portion and no more!  If you are hungry (truly) 30 minutes after you eat, have your next snack early.
11. Don't eat at least an hour before you go to bed, but sip on water right up until you do rest. It's ok to go to bed hungry! 

Typical Day: 1732 Calories (At the most)

Up by 10:00 AM- Do some simple exercises for 5 minutes. (Stretches)
10:30 AM- Make Green Smoothie-  250 Calories
11:00 AM- Walk for 10-15 minutes
11:30 AM- Oatmeal (Instant packet of heart healthy weight control w/ fiber) - 160 Calories
12:30 PM- 3 egg white/1 whole egg omelete with seasonings (and veggies if you like). - 114 Calories
2:30 PM- 1 1/2 cup Green Salad (Iceburg, Cabbage blend) (30), 1/4 avocado (56), 1/2 cup Cucumber (8), 1/2 Roma tomato (7) & 1 tbsp oil/vinegar based dressing.(60) - 259 Calories
4:30 PM- 1 string cheese (60) & 1 Grapefruit (86)- 249 Calories
6:00 PM- Dinner - Keep Under 500 Calories.
8:00 PM- Walk for 10-15 minutes
8:30 PM & 10:30 PM- Choose 1 of the following at each time:
Large apple (no more than 3 1/4 in diameter-116) or
1 Healthy Choice Fudge Bar (100) or
100 Calorie Bag Popcorn (100) or
Sugar Free popsicle (25) or
Fat free greek yogurt (120) or
Fiber One granola bar (100)
Low Fat Muffin (150) or
Small Banana (90) or
1.5 cups Melon (100) or
Bagel Thin & 1/8 C yochee (122) or
1/2 C lowfat cottage cheese (81) & 1/2 C pineapple (60)- 141

Dinner Examples:

*3 oz steak  (225), 1.5 C Steamed Broccoli (75), 1/4 C cooked Quinoa in garlic/olive oil (175) = 475 Cals

*2 Hawaiian (40) Chicken Thighs (260), 1/2 C Brown Rice (100), 1.5 cup Green Salad (Iceburg, cabbage blend-20) with 1 tbsp oil/vinegar based dressing.(60) = 480 Calories

*4 Ground Turkey Meatballs (1 oz each, made with egg whites, & mimimal wheatgerm- no bread crumbs)- (200) with 2 Cups Cooked Spaghetti Squash (84), 1 C Tomato Sauce (60) + 1.5 cup Green Salad (Iceburg, cabbage blend-20) with 1 tbsp oil/vinegar based dressing.(60)= 424 Calories

*2 Chicken Tacos 1/2 cup chicken total (123) in 2 white corn tortillas (90) with 1/2 avocado (112), 1/2 cup shredded lettuce (5) & 4 tbsp salsa (20), 1/4 cup yochee (43) = 393 Calories

*Mongolian (80) 3 oz Beef (225) Stirfry with Shiritaki Noodles (20), 1 C Snap Peas (50) & 1 C Broccoli (50), 1/2 C Peppers (25), 5 green onions (10) = 460 Calories

*Chicken Salad Lettuce Wraps- 1 cup Chicken Salad made with yochee instead of mayo -no celery (344) in 3 Romaine lettuce leaves(6) with 6 oz alfalfa sprouts (42) = 392 Calories

*Hawaiian Meatloaf lettuce wraps- 4 oz 99 % lean ground turkey (150) meatloaf patty ,1/2 roma tomato (7), 1/4 c yochee (43), 1 oz teriyaki sauce (32) 1 grilled 4 oz pineapple ring (40) in 2 large Romaine lettuce leaves (4) = 276 Calories

*4 oz Grilled Salmon (207) in a Ginger Soy marinade (10), topped with 1.5 tsp Sesame Seeds (26) + 1 C Cauliflower Poppers (50) + 1/4 C Couscous (100)= 293 Calories

* 1 serving Pork Noodle Skillet <- cut the recipe in half (will now be 3 servings), still use the ramen seasoning - substitute shiritaki noodles (20) for the ramen noodles (190) =337 Calories

*3 tsp Parmesean(30) 1/4 cup Panko(50) Crusted 4 oz Tilapia (147) + 1/2 C baked Yam (89) + 1.5 cups steamed baby bok choy (23) = 339 Calories

* 3 oz Pulled Pork (178) with 2 tbsp BBQ sauce (70) on 1 Sweet Hawaiian Roll (110) & 1.5 cups coleslaw shredded cabbage mix (20) & 2 tbsp yochee coleslaw dressing (100)= 478 Calories

*Grilled (Pan, BBQ Grill or Oven) 4 oz Chicken Breast with seasonings (188) + 1 C Green Beans (40) + 1/2 C Couscous (200)= 428 Calories

* 1/2 C Vegetarian Fat Free Refried Beans (90) on 10" Low Carb Whole Wheat tortilla (200), 1/4 C shredded cheese (110) & 4 tbsp Salsa (20) = 420 Calories