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What to eat? That is the number one question on how to lose weight. Why call what you eat a diet if you eat the right choices to start with. I have figured out that watching fat grams plus exercise equals health. It is all about choices. I am going to give my daily intake menu just to give you an idea how the system works.

Breakfast: 1 cup cheerios ,1/2 cup of 1% milk, 1 teaspoon sugar, 4 oz. of orange juice = 235 cal. and 3.25 grams of fat.

Snack: apple = free

Lunch: 2 oz. pasta, 1 cup red sauce, 1 cup green beans, 1 cup of carrots, 4 oz. chicken (baked or steamed) with

1/2 cup of peaches and 1/2 cup of fat free cottage cheese.= 680 cal. and 9 fat grams.

Snack: fat free pudding = 80 cal. only

Dinner: Baked potato w/fat free sour cream, 4 oz. chicken, 1 cup green beans, fat free pudding = 385 and 3 fat grams.

Total for the day: Calories= 1380 and 15.25 fat grams. Now see how easy that is to do.

You must think fat free as much as possible. Fat free has calories but they don't hurt half as much as the total fat grams. You are already full of fat. You need your body to start using the excess that you have. By exercising you will put your body into a situation of having to burn fat that is already stored in you by not adding fat grams to your diet. If you look like a cow? Eat more chicken. Cook fat free, Eat fat free, and Drink fat free and with exercise You will become fat free.

No Sodas (regular or diet.)                                                                                                                                            

No processed food (chips, candy, cookies, and etc.) no telling how fat.

No Dairy or hard cheeses ( non-fat  cheese) (1% milk)

No red meat for a while. 4 oz.= 23 grams of fat

No peanut butter  2 tbsp =190 cal. and 16 fat grams.

No bread  except ( wheat is 70 cal. and .5 grams of fat per slice.)

No cooking in oils.

No butter = 1pat  100 cal. 11.5 grams of fat. (non fat butter spray)

Reduce to 1% milk =1cup 100 cal. 2.5 fat grams.

Try to drink un sweet tea.

Eggs: 1 large egg =90 cal. and 5 fat grams.

Bacon: 2 slices (micro waved)= 100 cal. and 7 grams of fat

Red Sauce
Meatless Pasta Sauce
(makes 10 cups)
1 cup of sauce has 100 calories and 1.4 fat grams

1 tbsp olive oil
1 cup of water
1 onion chopped
1 bell pepper chopped
8 - 12 ounces of mushrooms sliced
2 14.5 ounce cans of Delmonte Diced Tomatoes w/basil, garlic and oregano
4 6 ounce cans of Hunts tomato paste w/basil, garlic and oregano
2 - 3 tbsp minced garlic
Italian Seasonings and Cavender's Greek Seasoning
3 - 4 cups of water

Steam onion, bell pepper and mushrooms with water. 
Add tomato paste, canned tomatoes, minced garlic, and water.  Add seasonings after
all of the ingredients are stirred together.  The amount of seasoning depends on your
individual taste so add a little and taste the sauce, then add more if needed.  Bring the
the ingredients to a boil, cover and simmer for about 1/2 hour or longer if you want it thicker.
Will keep refrigerated for about a week to 10 days.

Beer Bread

3 cups self rising flour
3 tbsp sugar
1 beer

Mix the flour and sugar together with a wooden/plastic spoon (do not use anything metal with this recipe).  Add the beer and mix thoroughly.  Put mixture in a loaf pan that has been sprayed with nonstick spray.  Put in oven at 350 for about 35 minutes.  Then remove and spray top with Spray Parkay and put back in the oven for 2 minutes.  Remove from oven and dump the bread out of the loaf pan.  Let cool and slice with an electric knife.


For more information, please contact Marshall Brown