The food plan

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Honesty Openness Willingness – H.O.W. Food Plan 

                                             Menu outline used for the first 90 days.

BREAKFAST

1 protein
1 fruit
1 tsp. butter, margarine or oil

 

LUNCH

1 protein
1 vegetable
3 pieces of raw vegetables or 1 cup of salad/vegetablegoo
1 tsp. butter, margarine or oil

 

DINNER

1 protein
1 vegetable
2 cups salad
2 Tablespoons of salad dressing
1 tsp. butter, margarine or oil

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                                              Menu outline for continued weight loss after first 90 days.

BREAKFAST

1 protein
1 grain (optional)
1 fruit
1 tsp. butter, margarine or oil

 

LUNCH

1 protein
1 vegetable
1 cup of salad/vegetable
1 grain (only if not eaten at breakfast)
1 tsp. butter, margarine or oil

 

DINNER

1 protein
2 cups salad or 1 cup salad and
1 cup cooked vegetable
2 Tablespoons of salad dressing
1 grain
1 tsp. butter, margarine or oil

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H.O.W. FOOD LIST

Protein 4 oz. tempeh, fish, ricotta cheese,16 oz. skim milk, 16 oz. buttermilk, 8 oz. yogurt, 8 oz. tofu,
2 oz. cheese, 4 oz. cottage cheese, 1 c. legumes

 

Fats 1 tsp. butter, 1 T. cream, 1 T. sour cream, 1 T. oil, 2 T. salad dressing

 

1 Cup Veggies alfalfa sprouts, artichokes, asparagus, bean sprouts, bok choy, broccoli, bamboo shoots,
brussel sprouts, cabbage, cauliflower, celery, chard, cucumbers, eggplant, greens,
dill pickle, lettuce, kohlrabi, mushrooms, okra, pea pods, parsley, peppers, radishes,
red or green chilies, sauerkraut, spinach, string beans, summer, crook neck or spaghetti
squash, tomatoes, turnips, zucchini

 

1/2 Cup Veggies beets, carrots, onions, pumpkin, rutabaga, Jerusalem artichoke, water chestnuts,
winter squash, jicama, leeks, parsnips

 

Fruit 1 apple, 3 apricots, 1/2 c. black & blueberries, 1 c. boysenberries, 1/2 cantaloupe,
1 c. casaba, cranshaw or honeydew melons, 2 figs, 3/4 c. cherries, 1 c. gooseberries,
1/2 grapefruit, 1 guava, 2 kiwi, 2 lemons or limes, 1/2 mango, 1 nectarine, 1 orange,
1 c. papaya, 1 peach, 1 pear, 1/2 c. canned or 1/8 whole pineapple, 2 plums,
1/2 c. raspberries, 1 c. rhubarb, 1 c. strawberries, 2 tangerines, 1/2 c. unsweetened juice,
1 c. watermelon

 

Whole Grains 1 oz. (EZEKIAL) bread, 1 oz. dry cereal, 2 rye crackers ( 3 1/2 x 2), 1/2 c. cooked cereal, cooked (EZEKIAL) pasta, brown rice, kasha, millet, barley, bulgar

Condiments all spices, onion soup mix, 1/2 c. tomato sauce,  soy & worcestershire sauce, salsa. 

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NOTE: I am trying to follow this plan, throwing in a bit of Grey Sheet for the weight loss period and the FAA for the maintenance part of the plan. I did Grey Sheet for years but found it to not be healthy for me past the initial weight loss. H.O.W. is something I can see as more sustainable in a maintenance plan with the introduction of healthy whole grains and more fruit, protein and vegetable choices.