lorna's good-for-elders diet

Breakfast and lunch 350 calories, maximum of 15 g of fat, with at least 15 grams of protein at each meal. Supper 400 calories, maximum 15 g of fat.//

Snack 1: 1 c. small/cut-up fruit or large apple, pear or banana;
Snack 2: 6 oz. low fat yogurt or low fat cottage cheese;
Snack 3: 1 oz. fat-free crackers or pretzels.


Once every 10 days, one "treat" meal of your choice: breakfast out, a take-home pizza, a piece of pie or birthday cake or ice cream sundae, or whatever appeals to you. Don't omit all treats, or the plan will not be sustainable for life.//

When hunger feels overwhelming, add 50 calories to each meal and a fourth snack of 100 calories, a second fruit or string cheese perhaps. If you need to eat that much most days to make the plan workable, that's okay, too. The priorities are 1) health 2) sustainability and 3) permanence.

Only weigh yourself once every month or less. The point of the plan is to achieve long-term sustainable loss, and to learn healthy eating. You may not end up model-thin in a few months, but you'll end up thinner and healthier slowly and steadily, and not suffer rebound weight-gain as 99% of dieters do.

Make up five common, healthy, balanced meals for breakfast, five for lunch, five for dinner, enter them here in meals, and choose between them for the first two months. Don't buy more food than what's on your plan. Only shop once every 7-10 days, as the store is full of temptations. On shopping day, you can make up 7-10 frozen dinners in correct portions, freeze, and microwave one each day, if that's easier for you. The whole family can go on the maintenance version and eat as much fruit as they wish, or they can go out for a treat of extra calories/fat without you. Keep the home kitchen free of temptations and unhealthy foods, and all of your will benefit.