The Life Plan (22 page)

Starch

¼ cup rolled oats

152

2.9

6.6

25.9

Free food

¾ cup water

Fruit

2.4 oz blueberries

39

0.2

0.5

9.9

Very lean protein

5 egg whites

86

0.3

18

0

Vegetable

3 tbs bell pepper

6

0.1

0.2

1.3

Vegetable

¼ cup diced tomato

7

0.1

0.3

1.5

Vegetable

1 oz white onion

10

0

0

2

Very lean protein

2 scoops whey protein drink

220

1.5

44

1

Fruit

6 oz cherries

107

0.3

1.8

27.2

MEAL 3
: Combine all the ingredients for a filling salad.

Vegetable

2 cups shredded lettuce

32

0.6

6

2.4

Starchy vegetable

½ cup garbanzo beans

143

1.3

5.9

27.1

Vegetable

½ cup chopped tomato

16

0.2

0.8

3.5

Vegetable

½ cup cucumber

7

0.1

0.3

1.3

Vegetable

1 oz chopped red onion

12

0.1

0.3

2.9

Polyunsaturated

2 tbs fat-free Italian dressing

13

0.3

0.3

2.5

Very lean protein

2 scoops whey protein drink

220

1.5

44

1

Monounsaturated

1 tbs natural reduced-fat peanut butter

100

6

4.5

6

Fruit

1 cup grapes

104

0.3

1.1

27.3

MEAL 5
: Combine all the vegetables in a sauté pan and cook until softened. Serve over the rice.

Starchy vegetable

1 cup black-eyed peas, drained and rinsed

180

2

12

32

Vegetable

1 oz chopped yellow onion

12

0.1

0.3

2.9

Vegetable

2 oz green pepper

11

0.1

0.5

2.6

Starchy vegetable

½ cup summer squash

30

0.4

2.3

6.3

Starch

1.25 cups cooked wild rice

207

0.6

8.2

43.7

TOTAL

1795.8

18.8

157.9

230.3

No dairy, no meat, no poultry, no fish, or egg yolks

We all know that protein is essential for building and maintaining muscle mass, but most of us find it difficult to get optimal protein when we’re rushing about during the day. It’s time to rethink that. Healthy eating is possible—no matter how busy you are.

My wife, Annie, has made dieting effortless for me. She has come up with her own creation, and it has revolutionized my ability to stay on track with my nutrition program. If you start following her lead, you will never find yourself without healthy food.

First, you’ll need a food vacuum sealer. It is very simple to operate and will save you time and money because you buy food in large quantities. Annie prepares my “protein packs” once a week. It saves her an enormous amount of cooking/prep time and yields about 21 (6-ounce) servings of protein. I keep some at home and take several to work with me and keep them frozen until ready to use. To cook, I simply make a small cut in the bag, just enough to release steam. I then microwave for 2 to 3 minutes, depending on the thickness of the fish. Then I let it stand for 1 minute in the bag before serving. It can be served on a bed of thinly sliced Napa cabbage or brown rice. This same process can be used for cooked brown/wild rice.

I also have several frozen individual servings of vegetables I get at the grocery store, which can quickly be prepared, creating a completely balanced meal: 1 bag of protein, 1 bag of lowglycemic carb (yam, wild rice, or brown rice), and a serving of healthy vegetables.

Most of us really don’t have to worry about how much salt we eat. About 20 percent of our population is salt-sensitive, and when these people consume salt they retain excess fluid. This extra fluid leads to an increase in their circulatory volume, which, in turn, increases the work their hearts must perform and can also increase their blood pressure.

If you are not salt-sensitive and don’t have a family history of hypertension (high blood pressure), I think you can continue to use salt in cooking and buy foods that have sodium in them as long as you do so in moderation. However, you need to recognize that most men eat way too much salt. I have found that if you do cut down on salt you will begin to appreciate other flavors in foods a lot more and become less inclined to crave processed foods or fast foods.

Almost all of these very simple recipes can be used on any of the diets. The following notations indicate the diet plan that applies to each: Basic Health Diet (BHD), Fat-Burning Diet (FBD), and Heart Health Diet (HHD). Unless otherwise noted, all recipes are for single servings, and can be doubled or tripled if you want to prepare your food ahead, or if you are entertaining a friend.

4 egg whites with 2 tbs water

1 cup chopped fresh spinach leaves

½ bunch fresh parsley (½ cup)

1 tbs fresh basil, chopped

4 tsp chopped green onion

2 tsp chopped chives

1 tbs fresh chopped dill

4 ice cubes in the blender

½ cup of nonfat half-&-half

⅔ cup cold coffee

1½ scoops of Chocolate Protein Powder

1 6-inch banana

½ cup natural oatmeal

1 cup egg whites

1 tbs sugar-free maple syrup

One of my favorite New England dishes is Portuguese kale soup—but it’s high in fat. Try my tasty, healthier version. This recipe will make a large batch that will last for several days if refrigerated, and longer if frozen.

2 large (48 oz) cans of 100% fat-free, low-sodium beef or vegetable broth

1 large yellow onion (chopped)

4–6 cloves fresh garlic, minced

1½ tsp crushed red pepper

2 cans cannellini beans (rinsed/drained)

1–2 lb fresh kale (stems removed/cut)

Black pepper and/or paprika to taste

1 large zucchini (washed/cut in ¼-inch diagonal slices)

1 large yellow summer squash (washed/cut in ¼-inch diagonal slices)

1 lb fresh asparagus (diagonally cut into 2-inch pieces)

1 bunch fresh basil

Medium red onion (thinly sliced)

Crushed red pepper flakes

This recipe can be doubled or tripled and individually portioned and frozen after cooking.

4 (6 oz) chicken breasts (boneless/skinless)

1 lemon (cut in half)

1 teaspoon paprika

8 small sprigs of fresh dill

4 tbs capers, rinsed (to reduce sodium)

4 lb of wild Alaskan salmon cut into 6 oz portions (approx. 10 servings)

½ tsp of Iron Chef Brand Sesame Garlic Sauce

*

spread over each piece

1 tsp Eden Shake seasoning

*

sprinkled on each piece

This recipe can be doubled or tripled and individually portioned and frozen after cooking.

6 fresh wild salmon fillets (6 oz each)

4–6 cups fresh baby spinach

4 cloves garlic (thinly sliced)

½ cup slivered water chestnuts

1 cup thinly sliced white mushrooms

Olive oil cooking spray

Fresh ground pepper

This recipe can be doubled or tripled and individually portioned and frozen after cooking.

1 (6 oz) tilapia fillet

1 tsp fat-free mayonnaise

Juice from fresh lemon

2 sprigs of fresh dill per fillet

Fresh ground pepper to taste

1–2 scoops (chocolate) Life Plan Shake

8 oz water

4 ice cubes

1 banana

1 medium apple

1 tbs natural peanut butter