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Summary + Sample Plans

DDPY PHASE 1 – SAMPLE MEAL PLAN

Day 1

BREAKFAST

FRUIT: 1 apple

COMPLEX CARBOHYDRATE & DAIRY: 1 slice whole grain toast with ½  cup non-fat cottage cheese

PROTEIN & HEALTHY FATS: 2-3 eggs lightly scrambled (use canola or olive spray oil) with peppers, onions, and salsa

DRINK: Decaf coffee or tea, water

MID-MORNING SNACK

FRUIT: 1 cup of strawberries

LUNCH

VEGETABLES: Large green salad (with romaine, red cabbage, escarole, celery, and green beans) topped with lemon and olive oil.

COMPLEX CARBOHYDRATE & DAIRY: Baked sweet potato with one tablespoon butter and Celtic Sea Salt

PROTEIN & HEALTHY FATS: Grilled chicken breast (seasoned with lemon, olive oil and tarragon)     

DRINK:  Water or decaf iced tea

MID-AFTERNOON SNACK

VEGETABLES: Sugar snap peas

DINNER

VEGETABLES: Broccoli soup (pg 36)

VEGETABLES: Steamed green beans

COMPLEX CARBOHYDRATE & HEALTHY FATS:

1 cup quinoa with lemon and parsley (pg 37)

PROTEIN: 6 ounces grilled NY strip steak with celtic sea salt and black pepper

DRINK: Water or decaf iced tea.

Day 2

BREAKFAST

FRUIT: Fruit Smoothie (blended orange juice, no sugar added frozen peaches and strawberries)

COMPLEX CARBOHYDRATE & DAIRY: 1 cup Whole Grain
Cereal with non-fat milk. (Look for clean ingredient lists, and very low or no sugar.  Good choices include Cheerios, Whole Wheat Flakes; All Bran or Grape Nuts.)

PROTEIN, VEGETABLES & HEALTHY FATS: 2 egg omelette with sautéed mushrooms, spinach, Celtic Sea Salt and Pepper. Use a spray olive or canola oil.

DRINK: Decaf Coffee or Tea, and Water.

MID-MORNING SNACK

FRUIT: Blueberries

LUNCH

VEGETABLES, HEALTHY FATS & DAIRY: Large green salad
(arugula, romaine, and radicchio tossed in red wine vinegar, olive oil, celtic sea salt and pepper with 1 ounce shaved parmesan cheese.)

VEGETABLES & COMPLEX CARBOHYDRATE: Steamed
broccoli and 1 cup brown rice

PROTEIN & HEALTHY FATS: a 4-6 ounce piece of grilled salmon (with lemon, dill, and olive oil)

 MID-AFTERNOON SNACK

DAIRY: 1 ounce Feta Cheese

VEGETABLES: Red Pepper slices

DINNER

VEGETABLES: Butternut Squash Soup (pg 37)

COMPLEX CARBOHYDRATE, VEGETABLES, HEALTHY FATS & DAIRY: 1 cup whole-grain pasta with olive oil, grilled
asparagus, sprinkle of parmesan cheese, celtic sea salt
and pepper.

PROTEIN: DDP Yoga thighs-roasted rosemary chicken (pg 38)
DRINK: Water or decaf iced tea.

Easy, right???? And because you are eating real food, your body is getting exactly what it needs to satisfy your appetite. If you are still ravenously hungry, don’t blow it on junk food… just eat a little more of the foods you can eat!  As you know, you may have as many vegetables as you want.  If you are still hungry, add some protein (2 extra ounces at each meal). If you are still hungry, add ½ cup more complex carbohydrate. I do not recommend you adding more dairy or fat.   

Think of all the meals you can make!  Have a chopped salad with chicken, vegetables and a little cheese. Have a salad with steak, tomatoes, and green beans with Italian dressing. Try a Greek Salad with tomatoes, feta, peppers, and onions. Eat a chicken breast with broccoli and sweet potato. Make salmon with sautéed greens and wild rice. Grill some shrimp with snap peas and brown rice.  Pan fry lean steak with sautéed spinach and whole grain pasta. Just use your imagination, buy the best quality food you can afford, and stick to the suggested amounts. If you are hungry, eat more vegetables!

TREATS and CHEATING

If you are feeling really tempted to fall off the program because you need some sweet or salty treats, try these moderate options instead of shoving your face into a chocolate cake! In Phase One, treats should be enjoyed no more than 2 times per week. If you do find yourself cheating, just get right back on program and start again. Don’t let one small treat or cheat turn into an excuse to binge for the rest of the day. You are reversing those bad habits! If you are tempted to cheat, try these options.

Plain, non-fat yogurt, sweetened with suconat, xylitol, or agave. (This does not include frozen yogurt, which is overly processed and filled with chemicals.) Add high-fiber delicious berries, such as strawberries, blackberries, or blueberries.

2 strawberries dipped into melted, high-quality dark chocolate

1 cup air-popped popcorn

Gluten-free cookies or brownies – there are great mixes for these products at health food stores. Just eat one and freeze the rest!

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DDPY PHASE 2 – SAMPLE MEAL PLAN

Day 1

BREAKFAST

FRUIT: 1 peach

COMPLEX CARBOHYDRATE: 1 cup gluten-free cereal – (choice
of all bran or other non-wheat, low-sugar cereal with rice milk or  quarter cup of Bob Red Mills Rice Farina)

PROTEIN, HEALTHY FATS & VEGETABLES: 2 eggs – boiled, scrambled, fried, omelette. Add vegetables, if you like. Cook in a small amount of spray oil

DRINK: Decaf coffee or tea, and water.

MID-MORNING SNACK

FRUIT: 1 apple

LUNCH

VEGETABLES: Greek Salad (pg 35)

VEGETABLES & COMPLEX CARBOHYDRATE: Steamed
broccoli and 1 cup brown rice

PROTEIN & HEALTHY FATS: Grilled lemon basil salmon
(pg 39)

DRINK:  Water or decaf iced tea

MID-AFTERNOON SNACK

VEGETABLES: Red pepper slices

DINNER

VEGETABLES: Cauliflower and mushroom soup (pg 36)

PROTEIN, VEGETABLES, HEALTHY FATS, COMPLEX
CARBOHYDRATES: Chicken and Asian vegetables stir-fry
with brown rice (pg 39)

DRINK: Water or decaf iced tea.

Day 2

BREAKFAST

FRUIT: 8 oz. DDP Yoga organic power juice (pg 40)

COMPLEX CARBOHYDRATE: 1 slice gluten free bread, toasted PROTEIN, VEGETABLES & HEALTHY FATS: 2 poached eggs (placed on top of toast) with celtic sea salt and pepper, with a side of ¼ avocado, and steamed asparagus

DRINK: Decaf coffee or Tea, and water.

MID-MORNING SNACK

PROTEIN: 2 oz. sliced turkey

LUNCH

VEGETABLES, PROTEIN, HEALTHY FATS & COMPLEX
CARBOHYDRATE: Grilled chicken taco salad (pg 35)

MID-AFTERNOON SNACK

PROTEIN: 1 hard boiled egg

DINNER

VEGETABLES: Steamed green beans

COMPLEX CARBOHYDRATE: Butternut squash soup (pg 37)

PROTEIN, VEGETABLE & HEALTHY FATS: Buffalo burger with grilled onions (pg 38)

DRINK: Water or decaf iced tea.

Now you see how the menu plans change a bit by omitting dairy and wheat. There are so many wonderful alternatives to these foods – once you get out of the habit, you will not miss them! Plus, you’re going to look and feel so terrific, you will see the trade-off is well worth it. By eliminating the dairy we also reduce your calories in this phase. Plus, we don’t have an allowance for treats. As I said, this phase is a little more intense, but it will result in faster weight loss and even better health. If you have access to a health-food store in your area, you’ll find plenty of gluten-free resources. If you do not have a health-food store near you, do a search online for gluten-free products and have them shipped to you.

Buffalo Meat

It gives you that “beef fix” you want, with more protein, lower calories, lower fat, and lower cholesterol!  When you first try it, you might think you are eating a really great steak, because it’s incredibly tender and juicy. Plus, it’s less expensive because it doesn’t shrink up like fatty beef. Just don’t overcook it. There is no bad buffalo – just bad buffalo cooks!

Buffalo not only has less fat than beef, it has less fat than chicken, turkey, or shrimp! And because you don’t hear about massive “buffalo farms” the animals are raised without hormones, nitrates, antibiotics and all the other crap they feed to our livestock.

How about this… buffaloes don’t get cancer! Science is just starting to look for the reason why this animal is immune, but they believe it has something to do with their blood system. What does that mean for you???  Buffalo is a clean protein source, low in fat, and incredibly tasty.  Had myself a buffalo burger just last night… awesome. With the exception of eggs, I eat more buffalo than any other protein.      

For more information or to order online, go to buffalogal.com and look for DDP’s best picks.

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DDPY PHASE 3 – SAMPLE MEAL PLAN

Day 1

BREAKFAST

FRUIT: 1 cup melon. Wait 30 minutes.

COMPLEX CARBOHYDRATE: Rice Farina Shake (no fruit) (pg 34)

OR PROTEIN, HEALTHY FATS & VEGETABLES: 2-3
organic eggs – boiled, scrambled, fried, omelette. Add
vegetables, if you like.  Cook in a small amount of spray
olive or canola oil

DRINK: Decaf Coffee or Tea, and Water.

MID-MORNING SNACK

1/2 PROTEIN: 2 ounces sliced turkey

LUNCH

VEGETABLES: DDP Yoga Huge Green Salad (pg 35)

COMPLEX CARBOHYDRATE: 1 baked sweet potato with Celtic sea salt and black pepper OR PROTEIN: 6 ounces grilled organic buffalo steak with Celtic sea salt and black pepper

HEALTHY FATS: ½ avocado

DRINK: Water or Decaf Iced Tea

MID-AFTERNOON SNACK

1/2 PROTEIN: 1 hard boiled egg

VEGETABLES: Celery sticks

DINNER

VEGETABLES: DDP Yoga Huge Green Salad (pg 35)

VEGETABLES: Organic Broccoli Soup (pg 36)

COMPLEX CARBOHYDRATE: 1 cup cooked organic wild rice

OR PROTEIN & HEALTHY FATS: 1 chicken breast with olive oil, rosemary, Celtic sea salt and black pepper

DRINK: Water or Decaf Iced Tea.

Day 2

BREAKFAST

FRUIT: 2 cups DDP Yoga Organic Power Juice (pg 40)

Wait 15 minutes

COMPLEX CARBOHYDRATE: Sprouted Grain Bread (no
gluten)– 1 slice toasted, dry OR PROTEIN & HEALTHY FATS: 2-3 organic eggs – boiled, scrambled, fried, or omelette. Add vegetables, if you like. Cook in a small amount of spray olive or canola oil

DRINK: Decaf Coffee or Tea, and Water.

MID-MORNING SNACK

PROTEIN: 1 orange

LUNCH

VEGETABLES: Huge DDP Yoga Salad (pg 35).

COMPLEX CARBOHYDRATE: 1 cup brown rice with a little Tamari sauce and black pepper OR PROTEIN & HEALTHY FATS: 6 ounces grilled chicken breast with olive oil, herbs, Celtic sea salt and black pepper

MID-AFTERNOON SNACK

1/2 PROTEIN: Handful of organic, raw nuts (about 10)

DINNER

VEGETABLES: DDP Yoga Huge Green Salad (pg 35)

VEGETABLES: Organic Cauliflower and Mushroom Soup (pg 36)

COMPLEX CARBOHYDRATE: 1 cup baked organic butternut squash with Celtic sea salt and black pepper OR PROTEIN & HEALTHY FATS: 6 ounces grilled organic salmon with olive oil, herbs, Celtic sea salt and black pepper

DRINK: Water or Decaf Iced Tea.

Here in Phase Three you can see how the menu plans change by buying organic foods, whenever possible, and by adding the food combining element. Food combining really puts your weight loss on the fast track! Remember, you want to select a Complex
Carbohydrate or Protein at each meal.

While you don’t eat all of these foods at every meal, here’s the order you want to stick with to increase your metabolism and drop the  pounds. Think of them like courses at a restaurant, but instead of Appetizer, Salad, Entrée and Dessert…Juice, Fruit, Salad, Vegetables, Complex Carbohydrate and/or Protein and Healthy Fats.

Juice:

Check out DDP Yoga Juicing (page 40).

Fruit:

Best to eat fruit before noon to optimize digestion.

Salad:

Begin each meal with organic vegetables. I like to start with a huge bowl of finely chopped mixed greens, tossed with a small amount of olive oil and lemon juice. By eating these vegetables first, you get your digestion going with all the good fiber! Eat as many vegetables as you like.

Vegetables:

Enjoy raw or steamed vegetables or with an organic vegetable soup, such as the Organic Broccoli Soup or Organic Cauliflower Soup.  Get full on these anti-oxidant rich veggies. You’ll not only lose weight, they could save your life!

Complex Carbohydrate:

Next we include about 1 cup of Complex Carbohydrate. Cutting all carbohydrates is dangerous to your body and no way to live! Adding some good carbohydrates each day will give you the natural energy you need, while still keeping your body burning your fat reserves as fuel.   

OR

Protein:

The best choices for organic protein include eggs, fish, poultry, buffalo, lean beef, moving down the list to less smart choices, such as pork, and seafood (crab, lobster, etc.). If you can’t afford organic, at least go for natural or grass fed.

Healthy Fats:

Add the Healthy Fats to either to either your vegetables, Complex Carbohydrates or Protein course.

 

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