No need to starve to lose weight.  You can lose weight by being full and satisfied all day.  And the best part is, you can have dessert too.  By eating real food you help your digestion work better, and that means you’ll feel better.

Here’s the plan to clean up your gut and lose a few pounds too:


Have a protein and fiber rich filled breakfast including healthy fats within one hour of getting up in the morning.  Ditch the refined carbs.  My plan will sustain you long into the day.

Examples – Think outside the box

BREAKFAST SALAD – yes, salad for breakfast. Who makes the rules?  You do!

Sliced strawberries and green apple on a bed of spinach topped with toasted pumpkin seeds, and toasted sliced almonds and orange avocado oil (just mix equal parts oil and orange juice and toss spinach in it – add a pinch of real sea salt). Some feta cheese would go great here.

If savory is more your deal:

  • Two hard-boiled eggs with lightly sautéed spinach, tomato, mushrooms and sweet onions, topped with crumbled bacon (no added nitrates – organic pasture raised even better).
  • Two scrambled eggs with sautéed zucchini, onions, bell pepper
  • Note: Adding a side of beans – yea, beans for breakfast. Haven’t you heard of Huevos Rancheros?  ¼ – ½   cup of black, pinto or garbanzo are my faves.  This will give you added fiber and sustain you longer.
  • No toast, no bagels, no cereal


Ditch the sandwiches and chips

Have SOUP for lunch filled with protein, fiber and good-for-you fat

Building a soup for weight-loss:

  • Brown 1 lb. Ground Chicken, Ground Turkey, or Ground Beef in a twi tablespoons of olive oil – about 5-7 min. (or you can use shredded chicken from a rotisserie chicken purchased at the market)
  • Add 1 cup diced onions and 3 cloves of garlic – cook for 3 more minutes.
  • Add 4 cups of chopped vegetables (mushrooms, broccoli, artichokes hearts, zucchini, celery, etc)
  • Add 2 cups chopped greens – optional (spinach, kale, swiss chard – hard stems removed)
  • Add one can diced tomatoes
  • Add 2 cups beans (if using cans be sure to rinse)
  • 1 TBS lemon juice
  • 1 TBS paprika
  • Sea salt and Pepper to taste
  • ¼ tsp cayenne pepper or to taste
  • 2 Quarts of low sodium chicken or vegetable broth (can add water if need more liquid)

For Italian style

  • Add 1 TBS dried parsley, 1 TBS dried basil, 1 TBS oregano (always can add more or less to your liking)

OR For Mexican style

  • Add 1 TBS dried cilantro, 1 tsp. cumin, 1 TBS chili powder (always can add more or less to your liking)

Pair your soup with a large SALAD

  • 2-3 cups chopped dark green leafy vegetables
  • Added colorful veggies – shredded carrots, shredded beets, shredded purple cabbage, tomato, bell pepper, or radish
  • ¼ – ½ cup beans – garbanzo, black, or pinto or 2 TBS nuts and seeds – slivered almonds, sesame seeds, or pumpkin seeds
  • 1/3 of an avocado
  • 1 TBS chopped fresh herbs – cilantro, parsley, basil for detoxifying bonus

Easy homemade vinaigrette:

  •  4 TBS oil – (avocado oil, olive oil or grapeseed oil
  • 2 TBS vinegar
  • ½ tsp real sea salt
  • black pepper to taste

More vinaigrette recipes here.


Wisk all ingredients until blended


If you want to make this a substantial meal add 3-4 oz protein – chicken, steak, turkey, shrimp


Keep it simple – keep it light.  Dinner shouldn’t be your biggest meal of the day.

Stick with 4 oz of lean protein and lightly cooked or raw veggies.  Stick with detoxifying vegetables such as asparagus, Brussels sprouts, cauliflower, broccoli, mushrooms and another side salad with dark leafy greens.

Sounds like too many veggies?  Well, you’re going to thank me because you’ll feel great and you’ll probably lose a few extra pounds.


Yes!  Dessert is allowed on this plan.

Enjoying dessert once or twice a week won’t sabotage your goals.  Besides, a little food for the soul will keep you on track the rest of the week.

Sautéed apples and cinnamon

Sautee 2 apples (peeled and cored) in a little coconut oil for 10 minutes, then sprinkle with cinnamon and a pinch of real sea salt.  Serve with homemade whipped coconut cream – see below.

Berries and fresh real whipped coconut cream

Make whipped cream

Coconut milk version – refrigerate full fat coconut milk can overnight.  Scoop out solidified portion and whip with 1 TBS of raw honey until desired consistency is achieved.  Use the leftover coconut water in a smoothie.

Dairy version – preferably from pasture raised, grass-fed cattle – Whip 1 cup of cream with 1 TBS raw honey until desired consistency is achieved.

Serving size – ½ cup of berries with a couple tablespoons of whipped cream

Strawberry Banana Ice Cream

3 frozen ripe bananas (freeze night before without the skin on a cookie sheet)

1 cup frozen strawberries

½ tsp real vanilla extract

½ cup of coconut cream (refrigerate can overnight, scoop the thick part that solidifies and use in recipe – use the leftover water in a smoothie)

Directions:  Combine ingredients in a good blender such as a Vitamix – food processor will work also, blend for a couple of minutes.  Serve and enjoy.

Serving size is ½ cup.

You can also make it with peanut butter:

Peanut Butter Banana Ice Cream

3 frozen ripe bananas (freeze night before without the skin on a cookie sheet)

3 TBS natural peanut butter

½ tsp real vanilla extract

Directions:  Combine ingredients in a good blender such as a Vitamix – food processor will work also, blend for a couple of minutes.  Serve and enjoy.

Changing what you eat will benefit you in countless ways.  The Standard American Diet has gotten this country into a lot of trouble in terms of disease.  If you want to function optimally, you need to stay clear of the typical Breakfast, Lunch and Dinners that American enjoy and think out side of the box for lasting energy, weight loss and a sharp mind.

Here’s to a new and healthy you in 2015!

Be blessed in whole health.

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