I love sandwiches which includes hamburgers, perhaps I should have called it the sandwich diet. I wanted to eat 1500-1700 calories a day; a sandwich is about 400 calories. Sticking to a diet of things you do not enjoy is not going to work.
| Breakfast | ||||||
| 2 pieces toast | 150 | 300 | 300 | |||
| becel | 30 | 60 | 30 | |||
| coffee black | 10 | 10 | ||||
| 370 | 340 | |||||
| Lunch | 1 Sandwich rotation | 150 | 150 | |||
| 1 Bun | 150 | 150 | ||||
| Condiments | 3×25 | 75 | 25 | |||
| Cheese | 150 | 0 | ||||
| Bowl of Seasonal Fruit | 1 cup | 100 | 100 | |||
| 1 Candy | 15 | 0 | ||||
| 640 | 425 | |||||
| Dinner | 1 Sandwich rotation | 1/4 lb | 150 | 150 | ||
| 1 Bun | 150 | 150 | ||||
| Cheese | 150 | 0 | ||||
| Condiments | 3×25 | 75 | 25 | |||
| Carrots, Cauliflower, Brocolli | 2 cups | 100 | 100 | |||
| 1 candy | 15 | 15 | ||||
| 640 | 440 | |||||
| Total | 1650 | 1205 |
Notes on the food
1: The bread I make myself using organic flour, water, honey and olive oil. Portion control is the key.
2: The Sandwich rotation is a random and chaotic combination any one of the following ingredients, hamburger, chicken burger, egg salad, salmon, pulled pork or beef, sliced turkey, beef and pork from a local meat shop, they make it themselves without added salt. Choice of ingredients is all depending on mood and availability. Make it yourself to avoid additives, sugars, salt and low quality ingredients.
3: Veggies are boiled with no butter or salt. Eat as much as you want.
4: Fruit is some combination of blueberries, strawberries, cherries and grapes whatever is in season, 1 or 2 cups makes no difference.
5: Cheese is usually fresh mozzarella as it has a very low to no salt content.
6: At 15 calories the candy satisfies my sweet tooth and tells me, “that will do” time to stop eating.
7: Sugar is restricted, nothing with icing is a good start. No fried foods, no alcohol.
8: Do not eat out, on the run, or after 6pm. Timing is important, eat from 8am to 5pm only, no eating or snacking after dinner to bedtime. Drink lots of water.
9: Vegetarian diets are bad for the environment, your health, the farm animals and our resilience as a species.
10: Skipping meals and becoming hungry is better for you than over eating. Drink lots of water.