EyeDidaDiet: Week 1 Plan

"So for week one of the diet, I have laid out a typical day of meals. Due to obvious differences in everyone’s likes and ability to have everything in your cupboards, I gave options. I have BOLDED the foods that are not an option (since they are a necessity in order to have the benefit to your eyes). This may seem like a lot but I have never been the kind of person to only eat 3 big meals a day. I instead eat 5 smaller meals. Therefore, you have your 5 meals options laid out along with side to choose from. Keep in mind that the sides are SMALL portions. For example on lunch: you’ll be eating about 4-6oz of chicken, about a cup of mixed veggies, and a cup of mashed potatoes."

~ Sunni

Breakfast
Choose 1 of following

• Eggs w/ Avocado
• Oatmeal w/ Banana
• Whole Grain toast w/ Peanut Butter
• Ham w/ Veggies
• Greek Yogurt w/ Fruit & Flax Meal
• **Drink Green Tea to boost your metabolism (this should go along with another breakfast item- should not be the only thing you have)

Mid-Morning Snack
Choose 1 of following

• Apple
• Handful of Almonds
• Any full piece of fruit
• Handful of Walnuts
• Half of Peanut Butter Sandwich (If no carbs were selected for Breakfast.)
• Trail Mix
• Protein Shake

Lunch
Choose 1 entrée & 2 sides

• Entrée: (4-6oz)
• Grilled Chicken Breast
• Salmon   (salmon is VERY healthy for you and you should be getting at least 2 servings of fish per week)
• Tuna
• Lean Turkey
• Sides: (approx 1 cup)
• Mixed Veggies
• Spinach Salad
• Brown Rice
• Brussels Sprouts
• Mashed potatoes (Dry)
• Afternoon Snack

...and Choose 1 of following

• Orange
• Handful of Pistachios
• Any full piece of fruit
• Raw Veggies (Broccoli)

Dinner
Choose 1 entrée & 2 sides

• Entrée: (4-6oz)
• Lean piece of red meat
• Any Fish
• Humus
• Sides: (no more then 1 cup)
• Pasta w/ red sauce (you can add your meat to this)
• Basmati Rice
• Spinach salad w/ veggies
• Eggplant
• Squash
• Baked potato (dry)

Dessert / Late Evening Snack
Choose 1

• Bowl of healthy whole grain cereal
• Fresh fruit (i.e. cantaloupe or pineapple.)
• Humus
• Half cup of Coffee (to boost metabolism)
• Handful of mixed nuts
• Healthy chocolate cake (see below*)

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*Stop eating at 9:00pm.

*If you are like me, and cant stay away from desserts no matter how hard you try- you will love this!! Take a box of Chocolate Cake mix, add 1 cup of water, and 1 cup of Greek Yogurt. Add everything together, mix well, and add to a greased pan. Cook normally (box directions- only it’s really don’t sooner so watch it). This cake tastes the exact same (if not better) then normal cake only you are avoiding the unhealthy butter, oil, and eggs. I got this recipe off of Dr. Oz when I was in undergrad and I have been eating cake this way every since. It was originally a Weight watchers idea that he gave out. I don’t follow Weight watchers so I don’t really know how the points work… but just to give you an idea: normal cake is like 8 points and this is 1 point. Big difference on the “points scale” J So enjoy!!!!

*another great substitution recipe: I will replace butter with a banana and oil with honey when making Oatmeal Cookies! These almost taste like something you would eat for breakfast… they are amazing!!!

* Pancakes: 2 eggs, 1 banana, 1/2 tsp cinnamon, 1tsp vanilla. Add to a blender (or mixer), blend until smooth and ready to pour on griddle. This has no flour. It seems crazy, but Sean and I made them the other night and they are awesome! We actually added Greek yogurt to the mix too and it still tasted good!!