Timothy S. Harlan, MD, FACP has counseled thousands of his patients on healthy, sustainable weight loss. Now he's compiled his best tips and recipes into a six-week plan for you to learn how to eat great food that just happens to be great for you - and if losing weight is your goal, you can do that, too.
Get the prescription for better health as well as healthy weight loss, including:
Whole Sandwich = 2 lunch servings (two yellow triangles)
2 slices gluten-free bread with 2 ounces lean meat OR 2 ounces reduced-fat cheese
Half Sandwich = 1 lunch serving (one yellow triangle)
1 slice gluten-free bread with 1 ounce lean meat OR 1 ounce reduced-fat cheese
Reduced-fat Monterey Jack
Lean Ham slices
Lean Turkey slices
2 Tbsp. Peanut Butter
Gluten Free Pantry Favorite Sandwich Bread mix
Bob's Red Mill Hearty Whole Grain Bread mix
Whole Foods Prairie Bread
Food For Life Brown Rice Bread
Food For Life Rice Almond Bread
Food For Life Rice Pecan Bread
Food For Life Millet Bread
Any kind of sprout*
*Coumadin® (warfarin) users should avoid these sandwich ingredients.
Hellman's Extra Light Mayonnaise: 1 Tbsp.
Any Coarse Ground Mustard: 1 Tbsp.
Dijon Style Mustard: 1 Tbsp.
Your Favorite Chutney: 1 Tbsp.
Roasted Garlic: 2 cloves
Tapenade: 1 Tbsp.
A lot of participants in this plan asked about having a salad at lunch or dinner. They wanted to have one with their sandwich or with a half serving of soup. This is a fine idea since greens and most veggies don’t add up to many calories and they have a lot of great nutrients.
There are some dressings included in the extra recipes section for just this purpose. These generally have about 50 calories in a serving and this is the most that you would want your dressing to have. Remember that if the greens are very dry you will need less dressing because it clings to the salad better.
Remember, a lunch serving is one-half of a leftover dinner serving.