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Tip Handouts for Your Weight Control SuccesS

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Protrim Plus
Healthy food

How Your Plate Should Look
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Food Diary

Protrim Plus

How Your Plate Should Look
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Ways to Prevent Constipation
  1. Take a probiotic to ensure a healthy colon
  2. Drink at least 64 oz. of water daily
  3. Exercise regularly
  4. Make sure you get at least 30 grams of fiber daily
  5. Drink 4-6 oz. of aloe Juice (which can be found with other constipation medications)
  6. Add a daily stool softener (sold over the counter)
  7. Take MiraLAX® as directed on bottle over the counter daily.
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What to eat at Panera
Breakfast:
  • Mediterranean egg white on ciabatta, 420 calories
  • Ham, egg and cheese on whole wheat: 340 calories
  • Avocado, egg white & spinach breakfast power sandwich: 400 calories
  • Turkey sausage, egg whites and spinach power breakfast sandwich: 400 calories
  • Egg and cheese on ciabatta: 390 calories
  • Power almond quinoa oatmeal, 290 calories
  • Steel-cut oatmeal with strawberries and pecans, 340 calories
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Breakfast Recipes

Prepare on Sunday for breakfast all week long. This will make starting with a good breakfast quick and easy.


  • Chop up all the vegetables and fixings (mushrooms, onions, bell peppers, baby spinach, turkey bacon bits, low-fat cheese, etc.) you like in your eggs on Sunday. Use them to throw together a quick egg dish in just a few minutes all week long.
  • Make a breakfast casserole to eat on all week long. See the recipe below for Sunday Brunch Bake or make your own. Add up the total calories of everything used to make your casserole then divide that by the number of even servings you cut it in to so you can count your calories. Heat up a piece each morning.
  • Prepare 12 of our Healthy Egg McMuffin copycats (see recipe on our website) and freeze them for a quick, grab and go breakfast.
  • Two Minute Microwave Coffee Cup Spicy Egg Scramble with salsa is easy and ready in less than 5 minutes. Use a microwave safe coffee cup, spray with cooking spray, scramble 2 eggs, 2 tbsp skim milk in the cup then microwave on high 45 seconds, stir, microwave again for 30-45 seconds then top with cheese and salsa.
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Holiday Weight Loss Tips

Skipping lunch and your afternoon snack to save up calories for a night of feasting may seem like a smart move, but it almost always backfires. When you show up to a party ravenous, you're more likely to make unhealthy choices and wolf down your food. Eat a light lunch packed with protein and fiber. Then, about an hour before the event, take the edge off your hunger with a 100- to 150-calorie high-protein and high-fiber snack.

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Why Add PROBIOTICS To Your Diet?
  • Help with digestion and normal gastrointestinal function decreasing constipation and bloating, giving you a flatter stomach.
  • Improves your immune system so you can stay on track with your diet.
  • It provides increased energy, allowing you to move more and burn more calories.
  • Increase levels of your B vitamins.
  • Protect you from gastrointestinal infections and chronic diseases such as cancer.
  • Decrease symptoms of lactose intolerance
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What to eat at Starbucks
Beverages
Brewed Tazo Tea: O calories Brewed Coffee: 5 calories Caffe’ & Americano: 10 calones Tazo Shaken Iced Passion Tea (unsweetened) O calories
Breakfast
Classic Oatmeal steel-cut w’ old fashioned oats Fat: 2.5 Calories: 150 Carbs: 27 Fiber: 4 Sugar: O Protein: 5 Nut Medley Topping Fat: 10 Calories: 1OO Carbs: 2 Fiber: 1 Sugar: 1 Protein: 2
Hearty Blueberry Oatmeal steel-cut w’ old fashioned oats Fat: 2.5 Calories: 150 Carbs: 27 Fiber: 4 Sugar: O Protein: 5 Fresh Blueberry Topping Fat: 0 Calories: 20 Carbs: 5 Fiber: 1 Sugar: 3 Protein: 0
Artisan Breakfast Sandwiches (made with cage-free egg white)
Bacon & Gouda Fat: 18 Calories: 350 Carbs: 30 Fiber: 0 Sugar: O Protein: 17 Ham & Cheddar Fat: 16 Calories: 350 Carbs: 31 Fiber: 0 Sugar: O Protein: 20 Veggie & Monterey Jack Fat: 18 Calories: 350 Carbs: 30 Fiber: 0 Sugar: 1 Protein: 17
Lunch - Don't be fooled by their Protein Bistro Box! Instead choose one of the following:
Chicken & Hummus Bistro Box Fat: 7 Calories: 260 Carbs: 25 Fiber: 5 Sugar: 2 Protein: 20 Goat Cheese & Garden Veggies Bistro Box Fat: 10 Calories: 220 Carbs: 24 Fiber: 3 Sugar: 9 Protein: 10
What to eat at a Greek restaurant:

Chicken Shawarma Salad:


  • 403 calories
  • 15 fat
  • 44 carbs
  • 4 fiber
  • 24 protein


Keep in mind this does NOT include pita bread, hummus or any other extras!

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SAMPLE MENUS
Sample Menu 1

Breakfast (300 calories)


  • 1 whole egg with 2 egg whites fried using spray olive oil, 1 pieces of turkey bacon, on ‘Fold it’ whole grain flatbread with 1/8' avocado spread on bread

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    Alternative:

    Fruit and maple oatmeal from McDonald’s
Sample Menu 2

Breakfast (300 calories)


  • Smart Choice omelet with baguette from La Madeleine's
  • Breakfast BMT melt from Subway
  • Two scrambled eggs with 3 pieces of turkey bacon
Sample Menu 3

Breakfast (300 calories)


  • Sausage, egg (regular) and cheese on an English muffin from Subway

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    Alternative:

    Mocha smoothie (Combine 4 small ice cubes, ½ c low-fat Kemp’s vanilla frozen yogurt, 1 shot espresso/very strongly brewed coffee, 2 tsp cocoa powder in a blender in this order and blend until smooth) and 2 slices Sara Lee 45 calories and Delightful bread with 1 tbsp peanut butter
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On-the-go meal choices

We know that trying to eat healthfully at a fast food restaurant isn't easy. But with these tasty and satisfying options, you don't have to throw the notion of eating good-for-you food out the window.


  • McDonald's Chicken Wrap: Next time you're at the golden arches, try this combo. The chicken wrap will satisfy your need for protein, while the fruit and walnut salad will give you the fiber you need to power through.
  • Chipotle BBQ Snack Wrap: 250 Cal., 8g Fat (4g Sat.), 1g Fiber, 670mg Sod.
  • Snack-size Fruit and Walnuts: 210 Cal., 8g Fat (2g Sat.), 2g Fiber, 60mg Sod.
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LOW CALORIE IDEAS With Quinoa:

Path of life quinoa and kale (I have found at Costco and online) one pack is 2 servings but only 360 calories, cooks in the microwave in 4 minutes, add 3 scrambled egg whites (75 calories) for a power breakfast, great with a splash of lemon on the quinoa and kale mixture. For lunch add a chopped chicken breast (mesquite grilled frozen fully cooked) which you can wrap in plastic wrap and cook in the microwave in minutes (around 100 calories) or 1/3 cup canned all white chicken breast meat (around 70 calories)

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Two Week Jump Start Menu

This sample menu, comparable to Ideal Protein, should only be used for up to two weeks at a time. It is great for those just starting on their weight loss journey or those struggling with the aggravating plateaus that dieters often reach. This diet contains increased fiber, which helps detox and clear the intestines of waste, which flattens the belly but can cause increased gas. For the gas, use Simethicone (Gas-X) 125 mg 3 times a day.

2 Week Jump Start (Utilizes Chocolite Products, sold in our clinic Ideal Protein
Breakfast: Chocolite shake (4 scoops) or Chocolite shake (2 scoops) and Chocolite Protein Bar Breakfast: pudding or shake
Lunch: 8 oz. lean meat or 1 cup beans and 2 cups veggies Snack: pudding or shake
Snack: Chocolite fiber snack (2 pieces) (eat both pieced of the fiber 1 hour before dinner and, at least, one hour after taking second half of pill) Lunch: pudding or shake & one nutrition bar or snack item
Dinner: Chocolite shake (4 scoops) or Chocolite shake (2 scoops) and Chocolite Protein Bar Dinner: 8 oz. lean meat & two cups veggies
Bedtime Snack: 1 protein bar (skip this if doing the 4 scoop Chocolite shakes for breakfast & dinner) Snack: 8 pudding or shake; one hot drink
Total: With Chocolite shake Calories: 1006 Protein: 149 Carbs: 37 Fat: 24 Total: Calories: 1080 Protein: 164 Carbs: 72 Fat: 18
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