With almost 70% of the population in the United States either overweight or obese, a call to action is needed to reverse this epidemic problem. This problem has been on the rise since the 1970’s when the dietary changes were implemented. The recommendations were to reduce saturated fats, and increase carbohydrates. Proteins were almost an after thought since the recommended percentages were between 10-15%.  The consumer listened to the government recommendations and successfully gained weight and continued becoming unhealthier. Heart disease, diabetes, strokes, high blood pressure, cholesterol problems all continued to rise. Although Atkins proclaimed a significantly different diet back in the ’70s, it wasn’t until the 1990’s that the craze for high protein, low carb became common language to the consumer. Today we have The Mediterranean Diet, The South Beach Diet, The Paleo Diet, The Vegetarian/Vegan Diet as well as others which generally are implemented ONLY AFTER a weight problem has taken effect.
In general, all of these diets work. Although the consumer is looking for the latest and greatest diet that will help them achieve their desired goal, the answers will not be found in the next diet. The only benefit that new diets create are revenue sources for the developer. Less than 5% of the population will ever stay on a diet plan for their lifetime. This is why I have found meal planning MUST INCLUDE ALL FOODS people enjoy. Naturally, this doesn’t mean that you can eat unlimited quantities on a daily basis and achieve good healthy results. It means you learn how to INCORPORATE the foods you like to prevent any feelings of deprivation. There are three simple rules to follow:
  1. RULE #1 You must feed your body what it needs FIRST! This means eating some foods you may not enjoy. This will be a small sacrifice to achieve long-term healthy weight loss. The good news is once you provide your body with the WATER AND FOOD it needs, you can then eat foods that fulfill your needs for flavor and taste. You will find that the quality foods and water will satiate enough hunger that the quantity of less healthy foods will become less desirable without feeling anger, frustration or deprivation.

  2. RULE #2 No eating in front of the TV or computer.


Before you begin, make a list of foods that contain good sources of Carbohydrates, Proteins and Fats. I suggest getting on the web and searching “Good sources of Proteins”, “Good source of Carbohydrates”, “Good sources of Fats”. Begin combining all three categories in each meal. (The concept is similar to choosing foods at a Chinese restaurant; one from column “A” and one from column “B”.) As a starting point try consuming about 30% calories from protein, 40% from carbohydrates (approximately 6-8 servings of vegetables and 1-2 servings of fruit. with the balance in grains, beans, etc…) and approximately 30% from fat. Have a full 8-12oz of water BEFORE and AFTER each meal. Try to limit drinking with the meal to increase chewing of each mouthful for better digestion. At the end of lunch OR dinner, if you truly want to have additional comfort type foods, have it.
The reason this works is because once you lose the weight, the only changes you make are INCREASING the quantity of food for maintenance. There are no drastic changes to dread. This plan also satisfies the question, “what am I in the mood to eat?” For example, if you need to consume more protein for the day, you can choose between chicken, fish, beef, eggs soy etc…
If you start following these rules, you will be pleased with the short and long-term results. Below are two examples of meals I consumed today. They are fast and easy to prepare, good sources of proteins, carbohydrates and fats and satisfy taste and hunger. Feel free to try them on your way to healthier eating.
DISCLAIMER: Before making any changes to your lifestyle, contact your licensed health care professional to make certain these changes will benefit your situation. Certain health conditions such as diabetes may require additional modifications. These recommendations are generalized suggestions and may not suit your specific needs. Again, please check with your licensed health specialist for approval before beginning.
(1) cup of non fat greek yogurt, (1) scoop vanilla whey protein powder, (1) scoop of chia seeds, (1/2) cup non fat cottage cheese, (1/2) cup NON GMO Kashi granola, (1) banana, (1) 14oz water, (1) mug of coffee
Add the vanilla whey protein to the yogurt and mix it together. Add the non fat cottage cheese and  granola to the yogurt. Relax and enjoy a crunchy flavorful fast nutritious breakfast


(5) egg whites, (3) cups of mixed vegetables, (3) 4 tablespoons non fat greek yogurt, (2 tablespoons hot sauce), 1 scoop of hemp seed, (1) can of white tuna in water, (1) tablespoon low-fat mayo, (2 tablespoons diced onions), 1 granny smith apple, (1) 1/2 cup of quinoa {with 1 teaspoon olive oil and granulated garlic}, 14oz water
Make the 5 eggs into a flat omlette. Add the mixture of yogurt and hot sauce and cover the entire omlette. Sprinkle the hemp seeds lightly covering the entire omlette surface. Add the mixed vegetables. Take 1 can of tuna and add 1 tablespoon of non fat mayo and diced onlions.  Finally heat the quinoa for approx. 10 minutes (or as directed on the bag). Add 1 teaspoon of room temperature olive oil and garlic to taste.



  1. Howto$tuffYourPig · · Reply

    Thank you for sharing these healthy meal ideas! Eating healthy could be an affordability issue for some. Proteins and vegetables often cost more than carbohydrates. I think it’s a matter of teaching those individuals that if they shop the sales flyers, healthy food can cheaper. Just the other day I picked up 95% lean ground turkey breast on sale for $2.89 a pound. How much is a bag of chips now? $4.99? It’s also more expensive to eat unhealthy because it leads to health issues that will only cost you more in the end.

    Liked by 1 person

    1. Let’s do the math. $2.89/pound = 4 servings (1 serving = $0.73)
      (1 serving whole wheat hamburger bun = $0.37)
      (3 servings mixed frozen vegetables = $1.70
      (1 serving of quinoa = $1.00
      TOTAL = $3.80
      1 bag of chips = $4.99
      Eating healthy satiates hunger, provides actual nutrition and COSTS LESS (in the short and long run) demonstrated by this example.
      I truly believe the more people see the reality of the numbers placed in front of them, the more likely people will consider improving their choices. Thank you so much for all your feedback. The information is priceless!!

      Liked by 2 people

  2. Oh heavens I couldn’t choke that down. Ewww. 🙂 I need to find another way to go. I just had a vegetable today and will have a banana later. Better than nothing. Had chicken breast for dinner with that vegetable.

    Liked by 1 person

    1. A little secret for you. I add espresso (not good for diabetics) to the yogurt to give it a wonderful coffee flavor. Plain yogurt has no taste or real flavor. When I add the vanilla protein and the espresso, it is quite tasty. This was only an example anyway. Chicken breast, vegetable and banana sounds like a better choice of foods than most eat. You impress me more and more even though you seem to minimize your improved habits. It wouldn’t hurt to give yourself a pat on the back evey now and then.

      Liked by 2 people

      1. I hate coffee and yogurt. I hate milk. My son is into protein shakes for body building. I don’t like to call attention to myself. Getting better at that. Thanks for the encouragement.

        Liked by 1 person

  3. Iol! I love rule #3! You are spot on! Most people don’t realize that obese people suffer from severe malnutrition and that is why they are constantly hungry. Your sample meals would keep your body satisfied way past the next meal time. Always a joy to read your blog have a beautiful day! Cheers


    1. Just trying to defy the myth that doctors can’t have a sense of humor (while sneaking in some relevant healthful information!) I tried providing a couple of very simple meals to ward off the fears that cooking consumes too much time. Once I convince people to try (and they succeed), I provide your blog site for future recipes. Your site provides a wonderful blend of healthy, fun and comfort with style and elegance. I truly believe that these qualities are equally important as healthful information to gain the trust and confidence from readers looking to improve the quality of their lives.
      Thank you for all your support.


  4. Great post! I love it when I am able to see what others are doing with their food. I steer away from whey protein powders. Not a big dairy fan, except for ice cream–my personal kryptonite.

    I hate meal planning. Any suggestions for making it less onerous a task?


    1. Since I have found most people’s meal plan lacks adequate protein, the whey was just an easy supplement to real food. You can easily substitute vegetarian protein powders (if supplementation is even needed.)

      Hating meal planning is likely a state of mind. When we go out to eat, we are planning ahead (in some fashion) based on our choice of restaurant. The early stages of altering habits are usually not necessarily enjoyable. Just like a new job, the beginning can create a little stress, frustration, fear, etc… As we get better at our job the tasks become less daunting and we have greater flexibiliy based on successful experience. Meal planning is very similar. In the beginning there is stress, frustration and fear (of failure.) As we work through the process and learn, we develop greater confidence and understanding. Meal planning at this stage becomes significantly less stressful. It becomes less regimented and more natural to incorporate into a realistic life plan.

      Meal planning should be based more on macro nutrients (carbs, proteins, fats) rather than defining actual meals. For example, meal planning should be viewed as, “I feel like pasta.” Knowing that this is a carbohydrate (the macro nutrient), what should be combined in this meal? If you are light on protein for the day, you should ask yourself, “do I feel like chicken or fish (for example) with my pasta?” Meal planning is NOT, “Monday, I will eat xyz… My suggested method makes it easier to eat anywhere and satisfy nutritional needs and personal wants.
      I hope this long winded explanation helps.

      Liked by 1 person

      1. It does, so much. Thank you!

        I think I put too much emphasis on things I don’t know, and not enough on intuitive thinking and falling on back on what I do know. This helps!

        Liked by 1 person

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