Whole Food Diet

How to construct a healthy whole food diet

Before you begin

It is important to understand what this program entails. We do not want to give anyone a false idea that eating a whole food diet is easy like the meal replacements, it's not. But it can be highly effective at helping you make those changes that are necessary for long term success and with the help of your health coach you can reach your goals with this program.

Also, let's set the expectations about what you can reasonably lose. Most people will lose between 1-2 lbs per week. If this seems too slow you should consider the meal replacement program where you will lose twice that each week.

And last, the time investment involved with this program is higher. You will be buying your own food at the grocery store, planning your meals, and cooking it as well. The thing we do like about this program is that you will be very educated on food by the end of the process. Your health coach will communicate with you weekly to help hold you accountable and steer you in the right direction.

There are a few tools that you will need before you begin. These tools can be downloaded on your smart phone or you can simply look them up on the internet.

First, you need to log your food on some sort of on-line food journal. This is going to help you be accountable to yourself for what you are eating. This will also help us to keep you on track. Here are some links for Free food journals.

My TSFL - click here

Spark People - click here

My fitness pal - click here

Next you'll need some sort of pedometer. There are many to choose from. If you do not have a smart phone that can download one of these apps simply go to a health store and buy one like the "body bug" or something comparable to wear throughout the day. This will allow us to better track your calories burned throughout the day.

In order for us to balance your diet and activities correctly we need you to calculate your Total Energy Expenditure (TEE). This is the amount of calories your body needs per day to carry out it's normal functions. Here is a link that will help you calculate your TEE.

TEE Calculator - click here

And last, this is probably the most important thing to remember. In order to create a healthy lifestyle you need to put yourself in a healthy environment. That means that before you begin, you need to clean out the pantry, cupboards, closets and any other hiding place that you've stored your secret snacks and goodies. This includes your desk! Set yourself up for success...not failure.

Steps for a successful whole food diet!

  1. Stay Hydrated - We recommend that you drink a 16 oz glass of water with each meal or snack. You should be getting over 80 oz of water a day. Staying hydrated not only helps us remove toxins from our body as we burn fat, it has also been proven to increase our metabolism and help us control hunger.
  2. Eat 5-6 times per day - Your first meal should be eaten within one hour of waking in the morning. You should have three regular meals and 2-3 healthy snacks each day. Eating small healthy meals regularly throughout the day can help control hunger, blood sugar and inflammation. Studies also show that eating six times per day helps us lose weight faster!
  3. 9-inch plate method - Eat all your meals on a 9-inch plate. Portion control is one of the main reasons why America is gaining weight so quickly. We are now eating portions that are 2-7 times larger than 1970! See more information below about what goes on this plate.
  4. Eat enough protein - Protein helps us feel full, protects our muscle and is packed with nutrients. When we eat an adequate amount of protein each day our success long term increases. We recommend eating 80-100 grams of protein each day. This should come from a variety of sources including whole grains, dairy, beans and nuts, as well as lean meats.
  5. Carbohydrates - The first rule of carbohydrates is switch all of your carbs from simple processed carbs to complex carbohydrates. Only have one carbohydrate per meal. What we are referring to here is not vegetables. When we say one carbohydrate please refer to the list below.
  6. Exercise - Although intense exercise is important for long term health, it is not important for losing weight. We would like to encourage you to do light cardiovascular exercise during your weight loss phase. Examples would include: walking, slow jogging, riding a bike, swimming and some exercise classes like yoga. Limit cardio exercise to 3 times per week for no longer than 30 minutes. Resistance training is not recommended during this phase.
  7. No alcohol - Don't worry, we're not asking you to stop for the rest of your life. We are simply asking you to not drink alcohol during the weight loss phase of your journey. There are few things that will sabotage your success quicker than alcohol so put it aside for now.

9-inch plate method

This is a good visual of what we want you to do with your new 9-inch plate. The plate method is used with your three main meals of the day, not with the two to three snacks that you will have each day. In this picture we can see that 50% of your plate should be vegetables, 25% should be protein, and 25% should be a complex carbohydrate. Also, the picture says "Starch", we don't want starches we want complex carbs. See the approved list of carbs and protein below.


Protein can be found in many sources from animal products like meat, dairy and eggs to vegetable products like soy, tofu, beans, nuts, and grains. The rule with our whole food program is that you should make sure every meal and snack during the day has some form of protein with it. This is actually quite simple. For breakfast and lunch make sure you are eating around 20-30 grams of protein, for dinner you should eat around 40 grams of protein. For your healthy snacks keep your protein between 10-15 grams. With these amounts you will easily get the 80-110 grams per day we recommend.

Here is a list of our recommended protein sources:

Meat - fish, chicken, turkey, sirloin steak, lean hamburger or turkey burger, shrimp, crab, and lean pork. We have found some great turkey sausages that would qualify here. Eggs would fall in this category as well. Just remember to eat more egg whites than eggs with yokes.

Beans and nuts - all beans and nuts are good. Just remember with nuts they are high in calories and fat so keep your intake to one small handful no more than 3-4 times per week.

Grains - quinoa

Vegetarian option - tofu, soy

Dairy - cottage cheese, greek yogurt. Try to keep your dairy intake to a minimum during the weight loss phase. When you do eat dairy try to eat light or low fat dairy options with no sweeteners.


This is the one area where most people go wrong. Remember that you can have up to 5 carbohydrates per day. That means that you can have only one per meal. The reason carbohydrates are not good for weight loss is that our body craves carbs to begin with, and when we eat too much of them our body stores the extra as fat. The following is short list of carbs that are ok on the program. For this program vegetables are not considered in this category. Eat as much vegetables as you would like.

Whole wheat bread - 1 slice

wild rice - 1/2 cup

banana - 1 small

apple or pear - 1/2

berries of all kinds - 1/2 cup

peach/nectarine - 1/2 cup

beans - 1/2 cup

steel cut oats - 1/2

Here is an approved list of vegetables

Please pay attention to portion size. Here is a good visual!

Here is a list of approved snacks to have between meals

• 3 oz mixed nuts (a small handful)

• 10 almonds and celery stick

• 29 pistachios

• 12 cashews

• 20 peanuts

• 2 tbsp sesame seeds

• 4 Brazil nuts. Great for getting your selenium!

• ½ sliced apple with 3 walnuts

• ½ apple with 2 tsp natural peanut butter. Make sure it’s all-natural peanut

butter: just peanuts and salt.

• ½ cup fresh strawberries with 2 tbsp light whipped topping

• 1 cup fresh cherries

• 1 medium apple

• ½ cup blueberries (high glycemic) or strawberries (lower glycemic) with a

dollop of yogurt

• 1 orange

• 1 pear

• ½ peach with 2 tbsp yogurt

• 2 cups raspberries

• 30 raisins

• Fresh veggie mix. 1 cup broccoli, red pepper, cauliflower with 1 tbsp low-fat

ranch dressing.

• 6 pieces basil, sliced tomato, and hummus. My wife Lori’s creation: put a dab

of hummus and tomato on top of a basil leaf—delightful!

• Herbal lentils and one tomato

• Celery sticks with 1 tbsp natural peanut butter

• 1 cup fresh spinach salad with olives

• ¼ cup egg salad with lettuce or endive

• Half small avocado

• Cauliflower (size of paperback)

• 1 cup tomato and cucumber soup

• ¼ cup guacamole. Combine avocado, tomato, lime juice, and hot pepper to


• Basil, tomato, and hummus (1 tomato)

• Grilled portobello mushroom sprinkled with cheese

• 5 cherry tomatoes with one portion cheddar cheese

• ½ cup endive and cottage cheese spread. In a food processor or blender, mix

cottage cheese, red pepper, fresh parsley, chives, and chopped jalapeno. Spread

on endive.

• Eggplant pizza slice. Sprinkle a slice of eggplant with oregano and roast. Melt

cheese on top.

• 1 cup vegetarian chili

• ½ cup edamame (soybeans)

• Half red bell pepper dipped in 3 tbsp hummus

• ½ cup cucumber slices

• 1 large dill pickle

• 1 carrabolla (starfruit)

• 2 cups baby carrots

• 3 celery sticks with 1 tsp natural peanut butter

• ¼ cup hummus and avocado dip with 3 celery stalks

• 1 cup mashed lentils and tomatoes

• Vegetables and dip. Choose either ½ cup cucumber slices, 6 celery sticks, 6

slices red pepper, or ½ cup raw broccoli florets and dip into 2 oz fat-free,

sugar-free ranch dressing.

• 1 cup bean and chickpea salad. Toss diced celery, green pepper, cooked red

beans, cooked chickpeas, and fresh parsley together with low-calorie balsamic


• ⅓ cup low-fat cottage cheese with 4 olives

• Yogurt with ¼ cup berries. Yoplait Light plain yogurt is a great choice.

• ½ cup cottage cheese and ½ medium tomato

• 1 Yoplait Light Smoothie

• ½ cup low-fat cottage cheese with 5 strawberries

• 1 serving of string cheese

• 3 oz frozen nonfat yogurt

• 1 square 70% or higher dark chocolate with 5 almonds

• 1 whole deviled egg. Cut a hard-boiled egg in half, mix the yolk with hummus,

and fill the egg.

• 1 cup of soup (cream of tomato, cream of chicken, chicken noodle, or


• 1 slice Wasa crispbread with 1 oz smoked salmon

• 1 slice whole grain bread (such as Fiber for Life) with 2 oz fat-free turkey


• ½ cup couscous with celery sticks

• 4 slices Melba toast

• 1 slice Wasa crispbread and ½ sliced tomato

Once you’ve reached a healthy weight, you can add these to the list as well:

• 1 cup fresh mango

• 1 cup cantaloupe

• 1 medium banana

• 28 grapes

This list should help you get started on ideas for your own small meals.

Remember, each one should be low glycemic and no higher than 100 calories.

Food to avoid!

Starchy foods - potatoes, yams, peas, and corn


High fat or processed meats


Sugary condiments


Sample Meal Plans

To view sample meal plans click on the links below or view our examples. Remember these are just suggestions. Some of the meals may suggest food that we recommend you to stay away from while losing weight so don't follow these plans blindly.

1200 Calorie Meals by Free Dieting

Menus and Meal Plans

Whole foods meal plan

Day One


Scrambled egg or omelet with ¼ cup mushrooms, ½ cup spinach, and 1

tablespoon parmesan cheese (optional)

½ grapefruit

1 cup green tea

Mid-morning Fueling

1 serving sugar-free Jello with ¼ cup cottage cheese

Lunch Fueling

½ whole wheat English muffin, toasted, with 1 teaspoon all-natural peanut


Mid-afternoon Fueling

Veggies dipped into ½ cup low-fat ranch dressing


Mixed green salad with red peppers and cucumber

Balsamic vinegar and olive oil

Broiled cod (scrod) with lemon pepper

3 ounces whole wheat angel hair pasta tossed with chicken broth or

bouillon, lightly sprinkled with parmesan cheese

Evening Fueling

1 medium hard-boiled egg

Day Two


Sugar-free natural muesli

½ cup skim milk

1 cup raspberries

Mid-morning Fueling

10 almonds

Lunch Fueling

1 ounce fresh mozzarella

1 sliced tomato on a bed of lettuce and basil, drizzled with olive oil and


Mid-afternoon Fueling

Low-glycemic, 100-calorie protein bar

1 cup coffee, black


Grilled herbed chicken breast

Grilled zucchini and yellow squash mix

1 slice sourdough bread

Evening Fueling

3–4 ounces fat-free natural yogurt

Day Three


1 slice rye toast with nonfat cream cheese

1 orange

1 cup green tea

Mid-morning Fueling

½ sliced apple with 2 teaspoons all-natural peanut butter

Lunch Fueling

Fresh spinach with red peppers and minced garlic or onion and 1 tablespoon

parmesan cheese, sprinkled with balsamic vinegar

Mid-afternoon Fueling

10 almonds


Roasted pork tenderloin

1 cup cooked cauliflower, mashed with 1 tablespoon parmesan cheese and

garlic (optional)

3 ounces cooked whole grain pasta with ½ fresh tomato and herbs, drizzled

lightly with olive oil and tossed

Evening Fueling

8 medium strawberries dipped in light Cool Whip

Day Four


Poached egg

½ whole wheat English muffin

Baked half tomato sprinkled with parmesan

Mid-morning Fueling

1 cup raspberries

Lunch Fueling

1 slice whole grain bread

Sugar-free fruit spread

Mid-afternoon Fueling

½ cup cherry tomatoes with balsamic vinegar and hummus


Montreal grilled beef

Steamed asparagus

1 cup sauteed mushrooms with 1 teaspoon olive oil

Evening Fueling

½ cup fat-free herbed cottage cheese

Day Five


¾ cup rolled oats with ½ cup diced apples and raspberries and 1 teaspoon

sliced almonds

½ cup skim milk

Mid-morning Fueling

2 tablespoons sunflower seeds

Lunch Fueling

1 ounce gouda cheese

1 romaine leaf seasoned with ½ teaspoon olive oil and fresh black pepper

Mid-afternoon Fueling

1 cup bell pepper strips and cucumber


Herbed poached salmon

Fresh steamed spinach

1 slice toasted rye bread lightly drizzled with olive oil

Evening Fueling

1 cup low-glycemic mixed fruit

Day Six


1 slice whole grain toast

½ cup low-fat cottage cheese with ½ cup blackberries

Mid-morning Fueling

½ grapefruit

Lunch Fueling

Mixed green salad with herbed olive oil and red wine vinegar

Mid-afternoon Fueling

1 cup tomato soup with celery stalk


Sauteed chicken with lemon and capers

Steamed broccoli

Evening Fueling

Fat-free Yoplait vanilla yogurt

Day Seven


Omelet with chives, spinach, and Colby cheese

1 fresh sliced peach

Mid-morning Fueling


Lunch Fueling

Alfalfa sprouts, olives, and tomato slices

Mid-afternoon Fueling

Carrot and cucumber sticks


Grilled Chinese five-spice beef

Bok choy (Chinese cabbage)

Evening Fueling

Brazil nuts

Day Eight


Baked eggs with chopped broccoli

1 slice whole wheat bread

Mid-morning Fueling


Lunch Fueling

Yoplait Light Smoothie

Mid-afternoon Fueling

½ cup edamame (soybeans)


Mixed green salad with red peppers, cucumber, balsamic vinegar, and

olive oil

Marinated turkey cutlet

⅓ cup whole wheat pasta lightly drizzled with olive oil and sprinkled with

parmesan cheese

Evening Fueling

½ cup fat-free cottage cheese

Day Nine


1 biscuit shredded wheat

½ cup skim milk

½ cup strawberries and ½ cup raspberries

Mid-morning Fueling

½ cup walnuts

Lunch Fueling

1 ounce fresh mozzarella

Slice of tomato

Mid-afternoon Fueling

Large dill pickle wrapped in a thin slice of turkey


Sirloin and vegetable kabobs

Small green salad

Evening Fueling

1 medium pear

Day Ten


1 slice rye toast

1 teaspoon nonfat herbed cream cheese

2 ounces smoked salmon

Orange slices

Mid-morning Fueling

4 ounces low-fat yogurt

Lunch Fueling

Fresh spinach with red peppers and minced garlic or onion

Mid-afternoon Fueling

½ cup almonds


Grilled sea bass with tomato salsa

Endive seasoned with fresh herbs and malt vinegar

Evening Fueling

1 ounce cheddar cheese

Day Eleven


1 hard-boiled egg

1 ounce lean ham

1 slice whole wheat rye bread

½ grapefruit

Mid-morning Fueling

1 cup strawberries

Lunch Fueling

2 cups tossed salad (lettuce, tomato, cucumber, 2 tablespoons low-cal salad


Mid-afternoon Fueling

½ apple with 2 teaspoons peanut butter


Sauteed chicken with basil and lemon


3 ounces whole wheat linguini

Evening Fueling

½ cup fat-free herbed cottage cheese

Day Twelve


Cinnamon rolled oats oatmeal

½ cup skim milk

1 apricot

Mid-morning Fueling

1 hard-boiled egg and three strawberries

Lunch Fueling

1 ounce gouda cheese

1 romaine leaf seasoned with ½ teaspoon olive oil and fresh black pepper

Mid-afternoon Fueling

Red pepper strips dipped in 3 tablespoons hummus


Seared sea scallops

Mixed field greens drizzled with balsamic vinegar

1 slice sourdough bread with a drizzle of olive oil

Evening Fueling

Mixed berries

Day Thirteen


1 slice whole grain wheat bread

1 cooked egg

Sauteed fresh spinach

1 cup green tea

Mid-morning Fueling

½ grapefruit


Mixed green salad with herbed olive oil and red wine vinegar

Mid-afternoon Fueling

Sugar-free Jello with ½ cup raspberries


Sauteed ginger beef

Steamed broccoli

3 ounces whole wheat spaghetti

Evening Fueling

Fat-free Yoplait vanilla yogurt

Day Fourteen


Omelet with chopped tarragon and cheddar cheese

½ grapefruit

Mid-morning Fueling

20 cherries

Lunch Fueling

Alfalfa sprouts, olives, and tomato slice

Mid-afternoon Fueling

Carrot and cucumber sticks


Balsamic glazed chicken with rosemary

Herbed grilled portabella mushroom

One slice whole wheat rye bread, toasted

Evening Fueling

4 Brazil nuts

Here are some websites for great healthy recipes!!!

For bean based meals click here

Lean and Green meals click here

Lean and Green meal blog click here

Weekly Coaching

Remember that we are here to help you through the process. We can communicate with you via phone, text or email each week. The important thing for us is that you stay true to the program and don't give up. We know you can do it!

If you have questions please contact your coach directly.