Diet Plan *Updated

Food List:

(see list below for options for servings)

Breakfast –

Protein – 1 serving from group 1 or 3

Starch – 1 serving

Lunch –

Protein – 1 serving from group 1 or group 3 or substitute 1 serving from group 2 twice per week

Vegetable – 1 serving with 1-2 table spoons Olive Oil or Canola Oil and cider Vinegar (optional)

Fruit – 1 serving


Protein- 1 serving from Group 3 or substitute 1 serving from Group 2 twice per week

Vegetable – 1 serving

Starch – 1 serving

Serving options —

Fruits You can Enjoy!
Apple 1 small
Apricots 2 medium
Blackberries 1/2 cup
Blueberries 1/2 cup
Cantaloupe 1/4 small
Cranberries 1/2 cup
Peaches 1 med.
Pineapple 1/2 cup
Grapefruit 1/2 cup
Honeydew 1/8 medium
Orange 1 small
Rasberries 1/2 cup
Strawberries 3/4 cup
Tangerine 1 medium
Watermelon 1 cup
Veggies – 4 oz cook/ 8 oz raw
Artichokes, green beans, green onion, green peppers, lettuce, mung beans, mushrooms, okra, radishes, raw tomato, sauerkraut, snow peas, spaghetti squash, spinach, summer squash, zucchini, escarole, endive, eggplant, cucumber, collard beans, chicory, chard, celery, cauliflower, cabbage, brussels sprouts, broccoli, beet greens, bean sprouts, bamboo shoots, asparagus.
Starches –
1/4 c brown rice
1/2 whole wheat pita
1/2 corn/flour tortilla
1 slice lite bread
4 melba rounds
2 whole wheat crackers
1/4 c oatmeal, barley, quinoa
1/4 c lentils, green peas, black-eyed peas
1/4 c vegetarian refried beans
Protein Group 1
3 oz hard cheese
1 egg with 2 oz hard cheese
3 medium eggs
3 egg whites 1 egg yolk
4 egg whites
6 oz low-fat cottage cheese
3 oz soy cheese
6 oz lowfat ricotta cheese
Protein Group 2
1 Soy burger
3/4 cup green soybeans
6 oz veggie sausage
1 veggie chicken patty
6 oz veggie meatbal
6 oz veggie bacon
6 oz veggie chicken nuggets
1/4 c brazil nuts
1/4 c almonds
1/4 c peanuts
1/4 c sunflower seeds
6 oz veggie pepperoni

Protein Group 3
6 oz veggie deli meat (turkey, bologna, ham, salami)
6 oz veggie ground round
1 veggie dog (60 cal)
3/4 cup tempeh
3/4 cup lite extra firm tofu
3/4 cup lite firm tofu
Tip – for every 20 pounds of weight you want to lose, drink 8 oz water.

Me = 100 pounds I want to lose
64 original ounces I’m supposed to already drink + 40 oz
100/20 = 5
5x 8 = 40
64-40 = 104, I actually drink like 120 ounces a day.

Every day I generally eat similar things.  I think it’s mostly the vegetarianism that is really limiting me to the same type of proteins.  But it’s also because the program that I’m on is very limited- it works though so you really can’t complain!

Every day I have the same thing for breakfast:

1 piece of toast (40 calorie)- no butter or anything

2 medium eggs

I make sure to eat breakfast within an hour of waking up, and I also take the diet programs meds.

For lunch I always have:

Cottage Cheese

Fruit –  almost any

Vegetable – love squash

Lunch is probably my favorite meal of the day because I loove fruit.

Dinner I have:

Bread (40 calorie)

Vegetarian meat – which usually really does suck so I dread eating it. (mostly because I can’t really have the good stuff – without the program I’d be able to have the good stuff.. but again.. the program works so it’s totally worth it)

Vegetable- love broccoli!

Dinner is probably my least favorite meal of the day just because I don’t care for the vegetarian meats I can have for protein.  I’m also way more of a fruit girl than a vegetable girl. Love my sweets 🙂

And I drink literally 100+ ounces every day.  I bought one of those big Bucky’s mugs that they sell at gas stations — it’s 100 ounces.  I keep that in my car when I’ve got class and work.  Then I carry around a 30 ounce water bottle and refill that as much as I can.

My diet says that you’re supposed to drink 64 ounces of water a day + 8 ounces for every 20 pounds you want to lose.  So really I’m supposed to drink 104 ounces.  Plus 8 for different amounts of exercise.  I just drink tons of water! 😀

7 Responses to “Diet Plan *Updated”

  1. Hi Nicole, if you don’t mind, may I ask what program you are on? If it’s personal, no worries. 🙂 Cheers.

  2. Noo, it’s not personal! It’s the Metabolic Research Center. I honestly think that just the menu they give you to do is so restricting that it makes it easier to lose weight. And I suppose the MRC-6, Phenatrim, and Total Woman’s Oil boost weight loss. It was really helpful in learning portion control and being restricted to those foods only. And it’s slightly expensive so if I eat even like… an extra piece of 40 calorie toast I feel like I’m throwing money out the window… so that helps me! I guess I really needed some “forced incentive”. It helps that my dad is paying for it, and if he saw me eating something off program, or there was any evidence of it I’d feel like he’d be a little disappointed that he’s spending the money on this when I’m not following through with it. So yeah! Feel free to ask any questions at all!

    I’m not saying MRC is for everybody, but it just really works for me.

  3. Hey Nicole thanks for sharing this I have a few questions please. I can’t really get certain foods for my diet anymore so I was just wondering how many calories do you eat on that diet a day, and how much do you exercise and for how long?

    Thanks so much 😀

  4. Hey Adrianna, for this diet they give you a food sheet and you just eat the exact amount of whichever foods off of the list that they give you. So I don’t really calorie count… I always feel full though. I think it’s pretty low on the calories because you’re supposed to eat “low fat” anything you can — like the cottage cheese. As for the vegetables, there are certain ones you can’t have but you have to have at least 8 ounces raw and 4 ounces cooked of vegetables. I have squash a lot… like I said.. I just suck at calorie counting so I don’t bother. As for exercising, honestly I just exercise a few hours a week. They tell you not to exercise more than 5 hours a week. If I start slowing down on the weight loss I’ll definitely kick it up and exercise more, but strangely enough I’ve kind of slid by on the first hundred pounds without needing to exercise excessively (probably because I had so much extra weight to lose). I bought one of those balls they have at Walmart and I just do the workouts on that and go walking outside.

    No problem. Feel free to ask any questions 🙂

  5. Hi Nicole,
    Thanks for all the info I was wondering could you post a copy of the sheet you got with all the foods and the portion sizes that you are supposed to have so I could see that I am so very interested in this diet it sounds great and is working so great for you. Thank you so very much for sharing this with us, you are very inspiring to me, I can’t wait to be down to your weight. And you look beautiful by the way keep it up girl you are doing so great!!

  6. Sure no problem ! 🙂 I’ll post it now actually. It’s vegetarian though, and it comes with different pills and supplements. But I’m sure just eating this diet in general (or even adding chicken) will help to lose weight ! 😀 And thank you so much 🙂

  7. Awesome. Looks like we are eating the same thing. 🙂 You said you lost 100 pounds already! How fabulous. I am looking at another 65 or so, and have lost about 40 already. Luck and Love to you.

    Rhonda aka tonkry

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