The Body for Life For Women Diet was created by Pamela Peeke to help women transform both their bodies and minds. This diet is different from the original Body for Life diet because it addresses hormonal issues that women experience, such as perimenopause, PMS, pregnancy and menopause, broken down into 4 Milestone categories. This diet is also different because women require specific nutrients like calcium, iron and folic acid.
When on this diet, there is no calorie counting or eliminating entire food groups. Peeke recommends that women eat smart 80% of the time, focus on eating from the Smart Food list, track portions and serving sizes, eat every 2 to 4 hours for a total of 5 to 6 meals a day, focus on eating 2 to 3 calcium rich foods a day and drink at least 12 8 oz glasses of water a day. Below is the Smart Foods list and a selection of healthy lunch options.
Smart Foods List
Smart proteins include low-fat or fat-free yogurt, egg whites, egg substitutes, low-fat or skim milk, salmon, catfish, tuna, shellfish, boneless skinless chicken, lean beef, lean pork, soy products and lean deli meat.
The smart carbohydrates list includes all vegetables, apples, citrus fruits, berries, dried fruits, watermelon and cantaloupe. Dieters are allowed two servings of whole grains a day, maximum.
The smart fats list includes nuts, avocado, olive oil and safflower oil.
Lunch Idea #1
One container of low-fat yogurt (any flavor) mixed with ½ cup blueberries and topped with 2 oz walnuts.
Lunch Idea #2
Two ounces of tuna fish served with 2 tbsp chopped tomatoes atop 2 lettuce leaves. Mix in 2 tsp olive oil and salt and a pepper to taste. Enjoy with a side of steamed broccoli and 1 cup of watermelon.
Lunch Idea #3
Two to 4 ounces of boneless skinless chicken–baked, broiled or grilled. Once the center of the chicken is no longer pink, chop up chicken in a bowl. Add ¼ cup of corn, ¼ of an avocado and 1 small roma tomato. Mix together and season with salt and pepper to taste. Enjoy with 1 apple.
Lunch Idea #4
One slice of whole grain bread topped with 2 oz of lean deli meat. Top this sandwich with unlimited vegetables like zucchini, tomatoes, and carrots. Enjoy with a ¼ cup of dried fruit mixed with 1.5 oz of mixed nuts.
Lunch Idea #5
Cook 1 serving of brown rice according to the package. Top this rice with ½ cup of edamame, ½ cup of peas and ½ cup of corn. Season the rice with 1 to 2 tsp of safflower oil, salt and pepper. Enjoy with an orange.
These lunch ideas are quick and healthy and will help women stay on the Body For Life For Women Diet without getting bored.