Calorie Control

If you are looking to slim-down or maintain your weight then this is the site for you! This is not a diet, this is a lifestyle change. Make sure you are doing this for YOU and not because someone told you to. Lifestyle changes only happen if you want them to. If you are looking to lose weight, the healthiest way to do it is to lose 1-2 pounds a week. I have found trying to lose just 1 pound a week is easier and better to implement into clients lives then to try and lose 2 pounds a week. I believe that all foods can fit into a healthy diet so you do not need to restrict certain foods, just use moderation.

1 pound=3500 calories. To lose 1 pound a week you will need to cut calories and expend more energy by a total of 500 calories a day. To figure out how many calories you are currently eating go to this website and log your calories eaten for 3 days (2 during the week and 1 on the weekend)…log EVERYTHING! Then go to this website to determine how many calories you SHOULD be eating.

NEVER go below 1400 calories unless you have special permission and are being monitored by a doctor. For example, if you are currently eating 1800 calories and want to lose 1 pound a week DO NOT restrict your calories to 1300. Instead, cut 250 calories so you are now eating 1550 calories and burn an extra 250 calories a day with exercise. Find out how many calories you burn with certain types of exercise here

Remember to pay attention to the calorie calculator and how many calories are appropriate for YOU. I am designing this eating plan based on 1600 calories and 30 minutes of activity daily. If you are more active then you can add a little more calories or if you are completely sedentary you can take out a little bit more. Do what works for you.

Weight yourself ONLY once a week on Friday mornings. Your weight will fluctuate and might not drop immediately but stick with it and you WILL see changes in your body..if not by weight, by size!

Here is how the plan works:

  • Choose from the list of breakfast ideas, lunch, dinner and 1 or 2 snacks each day
  • You can interchange the recipes, there is no special combination, just calorie control
  • The calories will vary slightly, be sure to count the calories on the recipes to make sure they add up to what is best for you (try and stick around 1600 calories)
  • Workout for at least 30 minutes a day (2 days of full body strength training, 5 days of cardio-3 slow and steady, 2 high intensity intervals)
  • Lose weight or maintain!

*I usually make just one thing for breakfast, lunch and snacks so I don’t have to buy as many groceries and I can make then ahead of time and easily store them for the week! I vary my dinners every night though. Find out what works best for you.

Let’s get started!

Breakfast (around 350 calories)

Antioxidant Breakfast Smoothie

Green Smoothie w/ an orange

Asparagus, Eggs & Pumpkin Smoothie minus one egg

Baked Potato Latkes w/ 2 Tbsp walnuts

Caprese Omelet, Banana Donuts and Pumpkin Latte minus the latte and 5 donuts

Savory Quinoa Breakfast Bake

Protein Yogurt Mix

Kale and Asparagus Frittata with Potatoes and Strawberries with 2 frittatas, potatoes and 1 cup strawberries

Protein Banana Ice Cream

Peanut Butter Quinoa “Oatmeal”

Spinach Quiche with a large banana

Lemon Blackberry Protein Bar w/ 1 Tbsp pecans

PB&R Granola w/ 1 cup low-fat milk or milk alternative

Peanut Butter Banana Streusel Muffins 2 of them with coffee and 2 Tbsp creamer

Lemon “Larabar” Balls 1 1/2 of them

Apple Cinnamon Granola 2 servings

Vegan, Sugar-Free Whole Wheat Banana Bread Muffins w/ 1 Tbsp peanut butter

Sugar-Free Blueberry-Banana Muffins w/ Cream Cheese Icing 2 Tbsp pistachios

Easy Vegetable Breakfast Eggs w/ a banana

Apple-Cinnamon Oatmeal Cookies 4 servings with 1 cup low-fat milk or milk alternative

Lunch (around 400 calories)

Veggie Tuna Salad w/ 1 cup strawberries and 1 Tbsp peanuts

Pork Fajitas w/ 12 baked tortilla chip scoops and 4 Tbsp salsa

Sneaky Mac and Cheese w/ 1 cup blueberries and 2 cups green beans

Vegetable Pepperoni Pizza 1/ an orange


Vegetarian Chili w/ a whole wheat potato roll and an apple

Mediterranean Tuna Antipasto Salad w/ 17 cherries

Spinach Artichoke Pasta with Ground Beef w/ 1 peach

Chicken, Apple and Brie Salad

Corn and Quinoa Pasta Salad w/ light mozzarella stick and 30 red grapes

Quinoa Veggie Burger w/classic soft whole wheat bun and 1 cup fresh pineapple chunks

Spinach Falafel Salad w/ Tzatziki w/ nectarine and 6 triscuits

Luau Salad w/ only 1/4 of the plantain

Apple Chicken Sausage Salad w/ banana

Whole-Wheat Strawberry Balsamic Bacon Pizza 2 slices w/ 1 cup raspberries

Hidden Veggie Lasagna w/ 1 cup watermelon and whole wheat roll

Lentil Soup 3 servings w/ 1 cup strawberries

Sweet Potato with Broccoli and Pumpkin Seeds w/ grapefruit

Salmon Apple Salad w/ Cheese Crackers 1 1/2 cups broccoli and 3 Tbsp hummus and 1 cup blueberries

Portobello Pizzas w/ mango

Russian Meat and Cabbage Pie

Dinner (around 450 calories)

California Chicken with Green Beans and Oven Fries w/ 1 serving frozen oven fries

Beer Battered Coconut Shrimp with Cheesey Grits and Asparagus minus the cheese on the grits

Shrimp and Apples with Roasted Potatoes and Zucchini

Pecan Crusted Salmon w/ Quinoa and Asparagus w/ double asparagus minus the quinoa salad

St. Paddy’s Day Baked Fish and Chips w/ 2 servings of cod

Salmon Patties with Creamy Mashed Cauliflower and Green Beans

Crab Stuffed Portobello Mushrooms with Grilled Artichokes and English Pea Salad w/ 1/3 of the pea salad

Parmesan Soy-Lime Wings with Sweet Potato Fries and Green Beans w/ green beans

Rainbow Trout w/ Eggplant Fries

Mexican Street Tacos

Raspberry-Walnut Pork Tenderloin with Crispy Green Bean Fries w/ 1/2 cup green bean fries

Buffalo Cauliflower Wings w/ 1 serving frozen oven fries and 1 1/2 cups light caesar salad

Strawberry and Goat Cheese Balsamic NY Strip Steak with Plantain Chips and Asparagus 1/ 4oz steak and 1/4 plantain chips

Spaghetti Squash Spaghetti

Russian Meat and Cabbage Pie w/ 1 cup watermelon

Snacks (around 200 calories, choose 2)

Beer Queso w/ 12 baked scoop tortilla chips

Carrot Cake Protein Bars w/ 2 Tbsp mixed nuts

Raw Cookie Dough Balls 2 servings

Ninfa’s Green Sauce w/ 12 baked scoop tortilla chips

Cheese Crackers

Raw Brownies

Berries with Whipped Cream 1/ 2 servings of fruit

Chocolate Balls w/ Peanut Butter Icing 5 servings

Flourless Reeses Cake

Peanut Butter Oatmeal Raisin Cookies

Elvis Oatmeal Cookie 2 servings

Apple w/ 4 Tbsp PB2 (powdered peanut butter) and 1 Tbsp ground flax seed

1/2 Cup Cottage Cheese w/ 1 cup Strawberries

1 oz Mixed Nuts

Light Mozzarella Cheese Stick w/ a Pear

1 1/2 cups Kashi Cereal

1 serving Triscuits w/ 2 servings Light Laughing Cow Cheese

1 cup Grapes and 1 serving Pretzels Sticks

Plain Greek Yogurt w/ 1 cup Blackberries

3 Cups Cucumber w/ 4 Tbsp Hummus


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