Getting Healthy / RM3

Dude, Do You Even Eat?

So a little while ago, someone asked me what it is that I eat while on this program?  While I explained in an earlier video what my diet plan is, I didn’t go over the actual food that I prepare for myself.  So I thought I’d create this post to actually detail the food I personally eat while on this program.

Now keep in mind, I’m not a gourmet by any means.  And I’m also pretty basic when it comes to my food.  I don’t like to spend a lot of time in preparation, and I definitely want to keeps things as easy as possible when it comes to breakfast and lunch so I can take those things with me to work during the week.  Once I find something that works for me, I stick with it.  I tend not to get bored too easily with food, so I can eat the same thing over and over again for long periods without going crazy.

So mainly, I’m allowed 16 ounces of protein each day.  I’m allowed to eat a number of different meats, including ground beef, steak, veal, shrimp, chicken and even certain white fish.  The kicker is that I have to make sure I don’t eat any fat or consume any oily fish.  So my ground beef has to be at least 93% fat free.  Tucson Medical Weight Loss actually wants me to do 97%, but that’s expensive and difficult to find.  The burger patties you see me making in this video are actually pretty close, though; 96% fat free.

I pre-measure my meats uncooked to 4 ounce servings.  This gives me 4 ounces in the morning for breakfast, 8 ounces for lunch, and 4 ounces for dinner.  It’s important to measure your meats before cooking.  Doing so afterwards gives you an inaccurate measure and you’ll end up eating more than your allotment.

In this video, the ground beef patties are marinating in a sauce I made from spicy brown mustard, cayenne pepper sauce, and some seasonings.  The burgers are already seasoned with garlic powder, a tiny bit of cinnamon, white pepper, black pepper, and a few other seasonings that I more or less randomly picked from the cupboard.  What’s not shown in the video is the fact that I grilled them to a rare done-ness.  They are delicious.

I show you a container in my fridge which contains chicken breast.  I don’t go into detail on this, but it’s a similar situation as the beef.  I use boneless, skinless chicken breasts and measure them into 4 ounce sections.  I created a marinade similar to the one I made for the beef, and placed it along with the chicken into a casserole dish.  I then baked it in the oven at 425 degrees for anywhere from 20 to 35 minutes.  The length of time depends on whether or not I’ve managed to completely thaw the chicken before putting it in the oven (I’m impatient and don’t like to wait for the thaw).

Beef and chicken are my two mainstays with this diet, but I do also enjoy shrimp.  The shrimp I use is this stuff from Walmart.  It comes shelled, deveined and pre-cooked so all I have to do is thaw it out and eat it.  Tastes great with some of that hot sauce I mention in the video, too!

For breakfast, I’m usually driving on my commute to work, so I need something easy and portable that doesn’t require cooking.  For my breakfasts, I have taken to consuming these shakes by Health Wise that I get directly from TMWL.  I mention in the video that you can’t get these in any store, meaning you can only get them from medical weight loss clinics.  I have found them through Google searches, from places you can order from online and not have to be a patient.  I have also seen these shakes advertised under the brand NutriWise, so that’s something else to look for.

So that’s about it for my protein.  I’m even more simple for my fruit and vegetable servings.  For fruits, I can have two servings of either apples, strawberries, grapefruit, or oranges.  I’m a huge fan of apples, and will never get tired of them.  One apple is considered a single serving, and I have been encouraged to eat the largest apples I can find (I love Ambrosia apples right now).  So I have two apples a day, one for breakfast and one in the afternoon as a snack.  The only real guidelines here is to make them as large as possible and they must be consumed at least 12 hours apart.

Vegetables are pretty simple for me; celery, cauliflower, and brocolli.  That’s what I eat, anyway.  I can have others, and I can eat as much lettuce as I want, but I’m not a big fan of veggies.  I do those three because they are tasty just by themselves or with a little bit of salt (nothing on the celery, please).  I buy bags of cauliflower and broccoli and usually boil them in salted water.  I like them very tender, so I boil them for a while.

The only other thing that I can add that’s not already in the video is that I am taking daily vitamin supplements.  I usually have a multi-vitamin, some magnesium tablets and I may be soon adding niacin (need to consult with my doctor first).

I hope that this proved to be useful for someone.  If nothing else, at least I have it documented for my own self.  If you have any questions, please feel free to leave them in the comments below or contact me.

-Brian

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