Let's see how my diet stacks up!

The healthiest daily meal plan that EVERYONE should be eating

Note: I created my diet with the goal of eating a broad range of foods, meats, vegetables, while still getting the necessary nutrients, and fiber every day. 

​More below.

"Breakfast:

Amelia cooks up sautéed onions, tomatoes and spinach, with two poached or hard-boiled eggs with some avocado and a couple of oatcakes, for breakfast.

She also drinks a cup of black coffee every morning and munches on a piece of fruit, too."

Maddog Breakfast:

1 oz. apple cider vinegar, coffee, two eggs with lots of habanero hot sauce Secret Aardvark, or Yellow Bird, 2 tablespoons bacon, 1/8 C tomatoes, 1/4 C black beans, 1 C oatmeal, plain. 

Between Breakfast and lunch I drink tea both black, and green, most days.

"Lunch: 

For lunch, Amelia usually has something she has made the night before. 'I am a big fan of "cooking once, eating twice" to save time in the kitchen,' she said. 

It is therefore often some leftover vegetables (like ratatouille) or salad, alongside another portion of protein.

She then finishes her meal with some more fresh fruit or some warming soup, often with some pieces of leftover roast chicken over the top for protein.

If she has been exercising, she might include a small portion (2-3 tbsp roughly) of grains such as brown rice or rice noodles, or a slice of some kind of bread. 

'Mostly, I don’t find that I need to eat extra carbohydrates on top of all the fruit and vegetables that I consume, but if I am hungry I will definitely go for it,' she said. 'I try to listen to my body and respond to the cues it is trying to give me. After lunch, I might have another black coffee or an earl grey or green tea.'"

Maddog Lunch: 

2/3-3/4 C brown rice, and something stewy that I made before, sometimes frozen. Today it was black bean, pinto bean, pork, and beef chili, I add lots of fresh chopped onions, tomatoes, avocado or guacamole, and an ounce or two of cheese. I sometimes have a salad, with apple cider vinegar to taste. 

I also make lentil soup, bean soup, vegetable beef/barley soup, split pea soup, or eat other leftovers from dinner. 

Between lunch and dinner more black and green tea, and I have a late 5:30 pm snack of 2/3 C cottage cheese, small hand full of almonds. I will eat fruit, but only occasionally, and then I prefer whole fruit. 

Dinner" 

For supper, Amelia will have something like a chicken and vegetable curry – at this time of year she uses a slow cooker to make easy curries, soups or stews. 

Proving that she isn't super strict, Amelia says that she will enjoy a glass of wine two or three times a week but never snacks. 

'Personally, I think that snacking can lead to accidental overeating, and unstable blood sugar levels,' she said. 'The plethora of “healthy” snacks that are now available often contain the same amount of “natural” sugar as many chocolate bars or sugary drinks do! I therefore try to help my clients wean themselves off these.

Maddog Dinner:

I cook almost anything from Chicken Mole, to Thai, to fajitas, to stroganoff, to stews, to steaks, to roast chicken, and pulled pork.

My key is to eat whole grain carbs like brown rice, veggies like broccoli and about 8 oz of the meat. I seldom use sugar in cooking. Occasionally, I will get added sugar by using a pre-made sauce, perhaps Chinese, Thai, or Mexican, but I limit the amount of sauce, I don't like the sugar, I like my sauces more savory than sweet. Then I usually add spices, and or hot sauces to bring up the flavor. 

So, dinner tonight will be skirt steak grilled with hot pepper flakes, salt, and pepper, brown rice, salad, with tomato, beans, and bell pepper, broccoli, and water. 

I gave up drinking for Lent one year and forgot to resume. I also make bolognese pasta, but I can't abide the whole grain pasta so I only do this occasionally, and then go light on the pasta, about a 1/2 serving.

After dinner I usually have two - three squares of 70% dark chocolate. That is all the sweet I like each day. 

I cut 50 lbs over the past 2-1/2 months with this diet, I am never hungry, and I consistently lose weight. My weight was 292 lbs on August 11, 2016. It was 242 lbs. on October 25, 2016. I have never had any trouble losing weight, or gaining. I actually prefer to be big, and sometimes I let this go too far. Like 2-1/2 months ago. I will take 2 more months, drop another 30 lbs or more, and settle in about 210 lbs. I really should be at this weight, and I really should rein in my desire for bigness, at nearly 60, I need to stop fussing with weight. 

Maddog Exercise:

I like Tony Horton, and his work outs (Power90, Power90X, Power90 Masters Series, I have not used but have heard good things about Slim in 6 as well). I first started doing them back in the early 2000s, and they work well for me. I usually pair them with a two day per week boxing workout at the Garden Home Rec Center, you really should swing by, and join a boxing workout sometime. Sometime in early December I think I will add the boxing back into the schedule. I'd like to be about 230 lbs. before I go back to boxing. 

I workout 6 days per week, alternating strength, and cardio workouts, I add in boxing on cardio days, and I go shorter cardio on those days, from 45 minutes to about 25 minutes. Then in the evening I do an hour or two boxing.