I am often asked about the meal plan that I used while losing weight and how I now maintain my weight.  I used a low carbohydrate meal plan which was recommended by my physician. It is critical that you consult your physician before beginning any weight loss or physical activity program. Your physician will be able to guide you in the best plan for your weight loss journey. 

Whatever weight loss plan your physician suggests for you it is important to have variety in your eating.  If you do not have a variety of foods you will become bored with the plan and you will tend to stray from it.  So chose a variety of the foods that you enjoy.  Remember that portion size is another key to losing weight and maintaining a healthy weight.  It is a good idea to measure your foods so that you do not eat too much of any one food.

It is also important to get into the habit of reading product labels.  Knowledge is powerful and the more you know about the foods you are eating the more you will be able to control your eating plan.  All food products are required to have labels that tell you the contents as well as the amounts of nutrients such as protein, carbohydrates, fats, calories, etc.  It takes a little time to stop and read the label but it is time well spent.

In the right panel is a typical day of meals for me.  I want to stress that this is what worked for me.  It may or may not work for you and you should follow the weight loss program that is recommended by your healthcare provider.

Jan's Meal Plan
Lifestyle Improvements That Empower
2 scrambled egg with a slice of cheese (I only like scrambled eggs but you could have them fried, boiled, poached, etc.)
2 slices of bacon
Coffee or hot tea
2 oz. deli meat (smoked turkey is my favorite but I also ate ham and roast beef)
1 slice cheese
1 low carb tortilla or low carb pita or low carb flat bread with mayonnaise
1 cup salad with dressing
No calorie drink
6 – 8 oz. meat (I ate a great deal of chicken, beef, and pork.  I do not like fish or seafood but if you like it that is a great main dish)
2 (1 cup each) low carb vegetables (such as broccoli, summer squash, cauliflower, Brussels sprouts, spinach, etc.)
1 serving of a low carb dessert (see my recipe book, Low Carb and Lovin It: In the Kitchen with Jan, for the low carb recipes that I used.)
No calorie drink
For snacks I use Doctor’s CarbRite Diet Bars.  They are low in net carbs and delicious.  I also use Myofusion protein shakes because they are very low in net carbs and high in protein.  Many of the protein shakes and bars are high in protein but also very high in carbs so be sure to read the labels carefully.  Both of the products that I use can be found in most health stores; however, I buy them from the Internet because the cost is less online.  There are also recipes for some of the snacks that I used in my recipe book.