Refrigerator/Cupboard Makeover & Checklist

Refrigerator and Cupboard Makeover

Make it easy to avoid high-calorie, high-fat meals and snacks by getting rid of the following:

  • Whole-fat dairy products (whole milk, cheese, yogurt, cottage cheese, butter, and mayonnaise)
  • Processed deli meats
  • Fattening salad dressings
  • White bread, pasta, rice, and flour
  • Fruit drinks
  • Cookies, pastries, desserts

Be sure you don’t use this exercise as a last chance to eat all the Oreo cookies left in the bag! Instead, give foods away to a neighbor or food bank. Remember, once you get to your healthy weight, you can have an occasional Oreo, if you want it.

Refrigerator and Cupboard Checklist

Now restock your fridge and cupboards with these:

  • Lean proteins (skinless chicken, turkey breast, fish)
  • Fresh vegetables
  • Olive oil, vinegar, spray-type salad dressings
  • Herbs and spices

If you’ve chosen to use the medically formulated meal replacement (PCMR, or Medifast Meals) program, the following foods listed here will be restricted until you reach your healthy weight and enter the transition and maintenance phase.

  • Fat-free or low-fat dairy products (skim milk, low-fat-yogurt, low-fat cheese)
  • Whole-grain bread and pasta, brown rice
  • Fresh fruits
  • Beans

If necessary, choose one cupboard for other family members to use for their foods that aren’t on your list. Better ye, ask them to join you in putting an end to unhealthy eating habits!

Healthy Snacks

Replace high-calorie foods like peanuts ad chips with fresh green vegetables and fruits (if your eating plan permits fruit). Her are some great low-calorie snacks:

  • Asparagus (1/2 cup = 18 cal, 3 carbs)
  • Broccoli (1 cup = 44 cal, 8 cards)
  • Sugar-free Jell-O (1 snack cup = 10 cal, 0 carbs)
  • Cauliflower (2 oz = 12 cal, 2 carbs)
  • Celery (1 stalk = 6 cal, 1 carb)
  • Dill pickle (1 = 4 cal, 1 carb)
  • Radishes (1oz = 8 cal, 2 carbs)
  • Spinach (1 cup = 6 cal, 1 carb)
  • Bouillon (1 cup = 10 cal, 1 carb)
  • Cucumber (1 cup = 15 cal, 3 carb)
  • Lettuce (1 cup = 2 cal, 0 carb)
  • Spinach (1 cup = 6 cal, 1 carb)

And remember, before you grab something to eat, make sure you’re actually hungry and not just thirsty. Around 30% of the time, thirst is disguised as hunger. Try drinking a big glass of water and waiting 10 minutes. Then rate your hunger on a scale of 1 to 5. You may not need that snack after all!

Ready to Get Healthy?

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Meghan Lost 75lbs!
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