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The MyFitnessTrainer.com One Month Power Diet

*After one month, transition to simply following the MyFitnessTrainer 3-pronged approach: 2 daily strength exercises, regular cardio, and tracking calories and fiber on your personalized site. 
 
One-Month Power Diet Rules:
 
Do:


 
  • Clean out your fridge and pantry, throwing away all junk food, ice cream, etc.
  • Eat lots of vegetables with every single meal or snack.
  • Take a fiber supplement, drink a protein drink, or eat an apple 30 minutes before each meal. (I like Special K20 drink mix.)
  • If you crave dessert, enjoy an herbal tea instead.
  • Record everything you eat in your food journal before you eat it. 
  • Stick to your calorie goal.  (As shown in your free MyFitnessTrainer.com account.)
  • Cook your own food from scratch.
  • Drink an unsweetened (or sweetened with stevia) herbal tea around 3 pm each day and again at 9 or 10 pm.
  • Set your alarm to wake up an hour earlier to do your workout in the morning.
  • Take your complete MyFitnessTrainer.com measurements every week.
  • Eat at least one salad per day.
 
 
Don't:
 

  • Eat fast food.
  • Eat sweets and junk food.
  • Eat more than 300 calories at a time. (Wait 30 minutes before eating again.)
  • Eat anything besides vegetables after 7 pm. (Salad with dressing is okay.)
 
 
Good Foods List:
 
Meats:
 
Tuna
Beef flank steak
Beef rump round (and other very lean slow-cooker cuts)
Chicken breast
Turkey breast
Salmon
Fish/Shellfish
Canadian bacon
 
Carbs:
 
Quinoa
Fat-free refried beans
Beans and legumes (black beans, lentils, chickpeas, etc)
100% whole-wheat pasta
100% whole-wheat bread
100% whole-wheat tortillas
Brown rice

 
Vegetables:
 
Broccoli
Cauliflower
Spinach
Asparagus
Peas
Soybeans
Artichokes
Beets
Bell peppers
Cucumbers
Tomatoes
Salad greens
Mushrooms
Squash
Onions
Garlic
Carrots
Celery
Avocados (but carefully track the calories- these are healthy but calorie-dense)
And all other veggies
 
Fruits:
 
Cantaloupe
Strawberries
Berries
Oranges
Apples
Bananas
Watermelon
Peaches
Apricots
Mangoes
Mandarins
Tangerines
Grapes
And all other fruits, tracking the calories
 
Eggs and Dairy: (Limit dairy fat during the "diet" phase of your fitness plan)
 
Skim milk
Soy/rice/almond milk
Light Swiss cheese (in small amounts, occasionally)
Lowfat yogurt (either artificially sweetened, or plain with stevia and fruit)
Eggs, whole or egg whites 
 
Condiments:
 
Whenever possible, use lowfat plain yogurt instead of mayonnaise. 
Limit ketchup intake to 1 tablespoon per meal.  
Lowfat and fat-free salad dressings are okay in moderation.
Extra virgin olive oil (EVOO)
Canola oil
Natural pasta sauce (preferably without added sugar; canned is fine)
Salsa
 
Treats:
 
Fruit
Herbal tea with stevia
"Under 150-Calorie Smoothie"
"Hard core hot chocolate"
"Iced Chocolate"
 
This list is not all-inclusive, but if in doubt, stick to the list.
 
For a slightly less restrictive diet, consider adding these foods to the "do" list.
 
You can expect to lose 8-10 pounds on this diet.  (That's a dress size!)  After that, expect to lose 4-8 pounds per month on the MyFitnessTrainer.com program.
 
Below you can find a list of example meals.  If you choose 4 of them per day, you will reach 1200 calories.  Add other healthy foods in separate snacks to reach your MyFitnessTrainer.com calorie goal.
Sample Menus:
 
(Select 4 of these meals per day, and supplement with additional healthy foods to meet your calorie goal.  4 of these meals equals 1200 calories.)
 
Each meal contains 300 calories.  The fiber counts are listed after each meal.
 
Breakfast (Choose One):
 
Oatmeal
 
1 cup of cooked oatmeal
½ cup skim milk
¼ cup raisins
 
4 g fiber
 
Omelet sandwich
 
1 egg
½ cup of favorite veggies (bell peppers, tomatoes, onions, etc) chopped
Two slices of 100% whole wheat bread
 
Cook veggies in a hot nonstick fry pan.  Season to taste.  Add egg and cook until done.  (You can scramble it or "fry" it.)  Put between slices of bread, and enjoy.
 
11 g fiber
 
Egg Muffin Sandwich
 
Whole wheat English muffin, toasted
1 poached, steamed, or fried (without oil) egg
2 slices tomato
Lettuce (as much as you can pile on there- optional)
1 8 oz glass of 100% orange juice
 
10 g fiber
 
Cheerios
 
1 ounce Cheerios
¾ cup milk
1 banana
 
5 g fiber
 
Berry Smoothie
 
¼ cup lowfat yogurt
½ cup skim milk
½ cup 100 % orange juice
1 banana
½ cup frozen mixed berries
 
Blend all ingredients together until smooth and creamy.
 
7 g fiber
 
PB Yogurt
 
1 cup lowfat plain yogurt
1 tablespoon Adams natural peanut butter (or another brand that you have to stir)
½ medium banana, sliced
 
Mix together.  Add stevia to taste, if desired.
 
3 g fiber
 
 
Other Meals (Choose 3): 
 
Bean Quesadillas
 
2 La Tortilla Factory brand whole-wheat tortillas (50 calories each)
½ cup fat-free refried beans
1 ounce grated Swiss cheese
Tomatoes, bell peppers, onions, and/or cucumbers, chopped, to taste
Salsa, to taste
 
Spread the beans on the tortillas.  Add the grated cheese.  Heat for about 40 seconds in the microwave.  Add fresh veggies and salsa.  
 
21 g fiber
 
Everything Salad
 
5 cups of romaine lettuce or mixed salad greens
1 medium raw tomato
½ cup raw sweet peas in pod
½ cup chopped raw cucumber
1 spear celery, chopped
½ cup raw carrot slices
½ cup raw mushrooms
¼ cup low-calorie salad dressing
½ ounce dry sunflower seeds
 
12 g fiber
 
Mix together.
 
Vegetable Soup
 
2 cups Campbells Select Harvest soup (Veg beef and barley or chicken with veg)
1 medium apple
½ ounce Swiss cheese
If desired, slice the apple and top with cheese.
 
7 g fiber
 
Veggies Sandwich
 
2 slices 100% whole wheat bread
1 ounce Swiss cheese
2 slices tomato
¼ cup sliced mushrooms
¼ sliced cucumbers
(Change around the veggies as desired)

This sandwich is especially great in a Panini or sandwich maker.
 
15 g fiber
 
Stir Fry
 
¼ cup quinoa, measured dry, then cooked (cook like white rice)
1 ounce cooked chicken breast (canned is easy)
1 cup stir-fry vegetables (I use the frozen mix.  Just thaw before using)
1 teaspoon Canola oil or olive oil
 
Stir fry all ingredients together in a nonstick wok or fry pan.  It's done when it's hot.
 
5 g fiber
 
Pasta with Veggies
 
2 ounces 100% whole wheat pasta
1/3 cup natural pasta sauce
½ cup frozen mixed veggies, thawed and cooked (steamed in the microwave is great)
 
Boil the pasta until it reaches the desired texture.  Drain.  Heat the pasta sauce and veggies, and top the pasta. 
 
11 g fiber
 
 
Salmon with Brown Rice
 
 3 ounces broiled salmon
1/2 cup cooked brown rice
1/2 cup cooked asparagus
Season to taste
 
5 g fiber
 
Shrimp Penne
 
3 ounces raw shrimp
1-3 cloves garlic
1 teaspoon olive oil or canola oil
2 ounces whole wheat pasta
 
Fry the shrimp and garlic in a fry pan with the teaspoon of oil.  Boil the pasta, then drain.  Mix the pasta and shrimp together, add 1/4 cup plain lowfat yogurt if desired.  Season to taste.
 
9 g fiber
 
Healthy Treats:
 
"Hard Core Hot Chocolate":
 
So, you think you like chocolate?  Maybe, but are you a true, hard-core chocaholic?  If so, you'll love this new way to get your daily fix:
 
Find your favorite mug.
Add a tablespoon of natural, unsweetened cocoa.  (This is not hot chocolate mix.  You may find it in the baking aisle.)
Add hot water to fill the mug.
Add 15 drops of natural liquid stevia.  (I use SweetLeaf liquid stevia.  You can find it in a health food store, like Super Supplements.)
Enjoy slowly, savoring the slightly bitter, but oh-so-chocolaty taste.
 
20 calories, 1 gram fiber
 
Herbal Tea With Stevia
 
Find your favorite mug.
Place a tea bag in the mug. (My favorite is the Tazo brand Passion tea, but any herbal tea without caffeine will do for night.  At 3 pm, a tea with caffeine may be preferable.
Add hot water, and leave it to "steep" for 5-10 minutes.
Add liquid stevia to taste.  (I use SweetLeaf liquid stevia.  You can find it in a health food store, like Super Supplements.)
 
0 calories, 0 grams fiber 
 

Under 150-Calorie Smoothies:
 
Get out your favorite blender.  (I really love the Magic Bullet for individual smoothies.)
Add about 5 pieces of ice
Add ¼ cup of orange juice or another 100% juice
Add ¼ cup of skim milk
Add ½ banana
Add ½ cup frozen mixed berries (or any kind of fruit)
Add liquid stevia to taste (I use SweetLeaf liquid stevia.  You can find it in a health food store, like Super Supplements.)
Blend until there are no ice chunks.  Enjoy!
 
About 150 calories, 8 grams fiber
 
Iced Chocolate:
 
Find your favorite blender
Add about a glassful of ice
Add 1 tablespoon of natural, unsweetened cocoa.  (This is not hot chocolate mix.  You may find it in the baking aisle.)
Add ½ cup skim milk
Add about 15 drops liquid stevia. (I use SweetLeaf liquid stevia.  You can find it in a health food store, like Super Supplements.)
Blend until there are no ice chunks.  Enjoy!
 
About 65 calories, 1 gram fiber
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