• debbiepowerslmft

Time to get serious about your weight loss

Updated: Dec 25, 2020

How do I set up my food plan?

Meals should be small and only one serving of each food group as outlined below.

Eat as many vegetables as you wish, pick a variety of colors to fill your plate.

There is no portion control when you eat a plant-based diet, as long as you stay with the plant based foods. Try to include mushrooms and onions once a day.

Meal timing


(Try to eat breakfast within 1 hour of waking up)

Begin your day by drinking 16 ounces of water & drink water throughout the day.

Space it out

Stay hydrated

Don’t eat after 8 pm. If you are hungry late at night, have one serving of fruit or nuts.

Eat your balanced meal every 4-6 hours plus 1 snack.


Each meal should have:

1 serving of protein – Equal to one palmful

1 serving of vegetables – Equal to three handfuls

Each day you should have:

1 serving of healthy fats – Equal to three fingers or 1-2 Tbsp

½ to 1 ounce of water per pound of body weight per day+

Note: 1 serving of fruit (equal to one handful) can be substituted

for 1 serving of vegetables once per day.

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