Free Diet book
Do you want to look and feel better, improve your health, have more energy, increase your self-esteem and confidence, learn healthy eating habits and finally lose your weight? Most importantly, do you want to learn to keep the weight off for life?
Then you have found the right place! FREE - The free diet book fast Weight Loss program has been helping people lose their weight and learn new eating habits for many years and we guarantee that we can help you too.
Inside the free diet book
Read how to improve your self discipline
Learn how to set diet weight loss goals
Scroll Down for great cooking recipes
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The free diet book aids fast Weight Loss helping you lose excess weight
and teaching you new eating habits. Follow the daily recipes and self
discipline behaviors from this book.
free diet book gives you an easy approach to weight loss and most
importantly, weight management.
We offer a comprehensive recipe plan to aid fast weight reduction.
Recipes that have been professionally designed for fast and safe results and
nutritionally designed to develop proper eating habits for long term success.
All of which contribute to the proven weight loss diet that burns
fat with safe effectiveness.
We recommend that you chart your progress, with weekly weight and
measurements. Waist thigh chest and upper arm measurements.
Also be aware of your general condition and your understanding of
how you feel as you undergo this easy to follow weight loss and diet nutritional
regime that delivers rapid results.
As with any diet or weight loss program it is recommended that you
visit your personal physician to aid your transformation under safe medical
supervision.
It has been shown that improving your nutritional regime and
losing weight is one of the most important things you can do to improve your
medical wellbeing and overall health and also prolongs life span.
The free diet books Weight Loss program combines a well-balanced food
program that is based on regular everyday food purchased from the supermarket.
CHANGE YOUR LIFE STARTING RIGHT NOW!
To lose weight and diet effectively you must learn and adopt new
eating habits and behaviors self discipline will enable you to manage your new
healthy weight once you've completed your weight reduction.
Self-discipline means
training yourself to ensure proper behavior and outcome, regardless of the
task, stated by “Pickthebrain.com.”
If you are trying to
eat healthy and making sure you get enough exercise daily, creating a plan to
follow may help you maintain order and control.
A plan should include
the steps you need to take in order to reach your goals.
Example one, would be
to create an idea board or notebook that displays pictures and descriptions of
inspirational people or objects that inspire and motivate you to maintain-self-discipline.
Willpower is a form of
self-discipline.
If you are determined
to do something and you have willpower, you can accomplish your goals, despite
the difficulties involved along the way.
The Centers for
Disease Control and Prevention recommends that healthy adults get up to 150
minutes of moderate to intense aerobic activity weekly.
You can use this 150
minutes by simply walking each day and tracking the time ensuring you walk for
a minimum of 150 minutes as a starting point to reach your dietary and
weight-loss exercise goals.
Achieving your basic
weight-loss requirements daily or weekly can help carry your willpower as you
push through to your goals.
Strong self-discipline
is needed in order to reach your goals, so it is important to set both
short-term and long-term goals.
Short-term goals
should be attainable and be a stepping stone to your ultimate or long-term goal.
Setting clearly
defined goals can help boost self-confidence and allow you recognize your own
ability and achievements.
A weight-loss goal is
more practical when you implement a low-fat diet. Following a healthy diet you’re
your success that’s why we have set out a full diet of recipes to follow with
in this book.
Achieving
self-discipline does not mean you have to do everything on your own.
Having someone to hold
you accountable for your eating and exercise habits can help you stay on track.
Find a weight-loss
buddy who has similar goals as you motivate each other to follow a healthy diet
pattern and complete the 150 minutes of walking each week.
It is also important
to write down and track what you eat and how often you work out; this is a form
of self-discipline and responsibility.
You need to decide
what behavior best reflects your goals and values. This process requires
introspection and self-analysis, and is most effective when tied to written
expression. I highly recommend taking the time to write out your goals, dreams
and ambitions. Even better, write out a personal mission statement.
Self-discipline factors upon conscious awareness as to both what you are
doing and what you are not doing.
Think about If you aren’t aware your behavior is undisciplined, how will
you know to act otherwise?
As you begin to build self-discipline, you may catch yourself being in
the act of being undisciplined ie: biting your nails, missing your 150 minutes
of walking, eating a piece of cake or checking your email constantly.
Developing self-discipline takes time, and the key with self-discipline is
your awareness of your undisciplined behavior.
With time this awareness will come earlier, meaning rather than catching
yourself in the act of being undisciplined you will have awareness before you act in this way.
This gives you the opportunity to make a decision that is in better
alignment with your goals and values.
Once you have your written goals it is not enough to simply write them out.
You must make a self conscious commitment to them. Otherwise when your
alarm clock goes off at 5am you will see no harm in hitting the snooze button
for “just another 5 minutes….” Or, when initial rush of enthusiasm
has faded away from a project you will struggle to see it through to
completion.
If you struggle with commitment, start by making a conscious decision to
follow through on what you say you’re going to do – both when you said you
would do it and how you said you would do it.
Then, I highly recommend putting in place a system to track these
commitments.
There is a saying, “What gets measured gets improved”.
Don’t pretend something is easy for you to
do when it is in fact very difficult or painful.
Instead, find the courage to face this pain
and difficulty.
As you begin to accumulate small private
victories, your self-confidence will grow and the courage that underpins
self-discipline will grow inside you. In time self-discipline will come more
naturally.
Self-talk is often harmful, but it can also
be extremely beneficial if you have control of it.
When you find yourself being tested, I
suggest you talk to yourself, encourage yourself and reassure yourself.
After all, it is self-talk that has the
ability to remind you of your goals, call up courage, reinforce your commitment
and keep you conscious of the task at hand.
You will find your self-discipline being
tested, when it is always recall the following quote:
“The
price of discipline is always less than the pain of regret”.
Burn this quote into your memory write it
down and display in the kitchen, and recall in whenever you find yourself being
tested. It may help change your life.
Drink water or plain unsweetened and non milk tea daily make
this your only beverage until you have achieved your weight loss goals.
No type of soda, regardless of how many or how few calories
it has, is ever a good choice.
However,
by following healthy habits on a regular basis, you’ll be able to enjoy the odd
soda after you have achieved your goals without much impact to your health or
weight, and when you do, you might as well enjoy the real thing! Because now
you have earned the reward.
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Free diet book recipes
Breakfast
Delicious
Peach Crapes
Ingredients
2 eggs
1 peach
Equal pinches:
Cinnamon
Nutmeg
Directions
Chop peach
into small pieces. Cook with Equal and spices until tender and syrupy. Scramble
eggs. Fry
in pan large enough to make a thin layer. After cooked, add some of the peach
mixture over the top.
Morning Delight
Ingredients
6 oz. cottage
cheese (1 %)
12 whole strawberries, sliced
1 slice of diet bread (toasted)
Spread toast
with cottage cheese; broil until bubbly and barely brown. Top with
strawberries.
Toast le-Paris
Ingredients
2 eggs
2 tbsp. skim milk
2 slice diet bread
Dash of artificial sweetener, cinnamon, and
nutmeg
12 small strawberries (sliced)
Beat egg,
milk, spices and artificial sweetener. Dip sliced diet bread. Fry in a
non-stick pan lightly coated with Pam. Top with strawberries.
Omelette
Ingredients
2 large eggs
1/2 cup sliced mushrooms
1/2 zucchini (cut in thin strips)
Separate egg
white and yolk. Beat whites until stiff, beat yolks until frothy. Add
vegetables to yolks; fold whites into yolk mixture. Pour into a warm non-stick
pan lightly coated with Pam. Cook over medium heat for 10 minutes. Remove to
shallow baking dish and bake at 300 degrees for 20 minutes or until golden
brown.
Crepes Golden
Ingredients
1 package
Pancake Mix
2 oz. (1/4 cup) water
1/2 egg, beaten
1 oz. (1/8 cup) skim milk
Combine
Pancake Mix package with water, per directions.
Beat one egg, and add 1/2 egg mixture to pancake batter. Stir well.
Add 1/8 cup skim milk, mix.
The mixture should deflate once you add the egg. If it takes a little time,
just mix a little more.
Heat a non-stick pan to medium (coat with Canola Gourmet Mist, at desired)
heat. You want the batter to start cooking as it hits the pan, but not totally
cook (if heat is TOO high, you cannot control how the thinness of the crepe)
As you pour the mixture into the pre-heated pan, rotate the pan (this is how
you get a very thin crepe).
Flip the crepe when the sides are cooked and start to curl.
Both sides should be golden brown.
NOTE: if you have a crepe pan, use it!
Makes 3, 8-inch crepes or 4, 6-inch crepes per serving.
STIR the batter each time before pouring into pan (if you don't, the egg rises
and your last crepe will be more like a pancake!)
Great for breakfast with a fruit filling, or for using as a wrap for other
meals (think chicken, steak or fish with veggies and a protein supplement soup
for sauce; or Sloppy Joe and vegetables tucked inside the crepes).
Daily Main Meals
Breaded fish
Ingredients
8 oz. orange
roughy
2 slices Melba toast
Juice of 1/2 fresh lemon
Salt & pepper
Crushed rosemary
Crush Melba
toast into fine crumbs; season with Morton Light sprinkle of Salt, pepper and a
pinch of rosemary. Dry fish fillet with a paper towel and brush with lemon
juice. Roll in seasoned breadcrumbs. Broil until browned or until fish flakes
with a fork.
French Beef Dip
Ingredients
5 1/2 oz. strips
of rump roast beef
1 slice of bread cut into 5 strips
1 pkg. Beef soup supplement
Roll beef into
bread, dip into soup supplement.
Crab Stuffed Tomato
Ingredients
7 oz. crabmeat
1 small tomato
1/4 cup diced celery
1/4 cup diced green onion
1 tbsp. apple cider vinegar
1/2 tbsp. fresh lemon juice
2 lettuce leaves
Cut tops off
tomato, scoop center. Dice center section, combine lemon juice, celery, onion
and tomato bits. Mix in dressing and crabmeat, stuff tomato with mixture and
serve on lettuce leaves.
Sweet and Sour Chicken
Ingredients
8 oz. chicken
breast (skinned and boned)
1 cup raw chopped cabbage
Juice of 1/2 fresh lemon
Several drops of artificial sweetener
Salt and pepper to your taste
Combine all
ingredients and simmer gently in covered pan for 30 minutes.
Meat Loaf
Ingredients
5 1/2 oz.
ground sirloin
2 slices Melba toast, crumbled
1 stalk celery, chopped
Onion, garlic powder to taste
1 pkg. cream of mushroom soup supplement
4 oz. water
Mix soup
supplement with all ingredients. Mold into baking dish. Bake at 350 until done.
Shrimp Creole
Ingredients
7 oz. fresh
shrimp
1/4 clove of garlic, minced
Juice of 1/2 fresh lemon
1 prepared cream of tomato soup supplement
Saute shrimp
and garlic in heated non-stick pan lightly coated with Pam. Add soup supplement
and lemon juice, simmer 10 minutes.
Cream of Chicken Toast
Ingredients
8 oz. of
chicken breast, (cooked, diced)
2 servings of veggies
1 pkg. cream of chicken soup supplement
Add 4 oz. of
boiling water to soup supplement. Add remaining ingredients and serve over diet
bread toast.
Chinese Chicken
Ingredients
8 oz. chicken
breast (skinned, boned and cut
into thin strips)
1 cup fresh bean sprouts
Dash of Morton Lite Salt
1/8 tsp. onion powder
Stir fry all
ingredients in a non-stick pan lightly coated with Pam until chicken is tender.
Baked Chicken Casserole
Ingredients
8 oz. chicken
breast
1 cup raw vegetables (mushrooms or broccoli)
Garlic, paprika to taste
1 pkg. cream of chicken soup supplement
mix with 6-8 oz. water
Place seasoned
chicken and raw veggies in small cooking bag. Pour mixed soup supplement over chicken
and veggies. Close bag and place in baking dish. Puncture bag 3-4 times. Bake
at 350 for 30 minutes or until done. Try cream of mushroom supplement for
variety.
Chicken le’orange
Ingredients
8 oz. chicken
breast (skinned and boned)
1 orange
1 cup sliced fresh mushrooms
1/2 tsp. ginger
1/4 cup water
Brown chicken
on both sides in a non-stick pan lightly coated with Pam. Slice orange in half
crosswise; slice one half into very thin slices and squeeze juice from
remaining half onto chicken breast. Cover and simmer over low heat for 35
minutes.
Baked Fish
Ingredients
8 oz. fish
Paprika, onion powder, pepper to taste
Sprinkle fish
with seasonings. Wrap in foil and bake for 25 minutes at 350 degrees. For
variation, include 1 cup sliced or chopped raw vegetable in foil with fish.
Season and broil 10 minutes or until fish flakes with a fork.
Chicken Curry
Ingredients
8 oz. chicken
breast (skinned, sliced in thin
strips)
5 raw green onion (cut into 1 inch pieces)
3/4 cup fresh pineapple chunks
1/2 tsp. curry powder (more or less to taste)
Dash of garlic powder and pepper
1/4 cup water
Sauté chicken
and onion in a non-stick pan lightly coated with Pam until tender and lightly
browned. Add pineapple, seasonings and water. Cover and simmer over low heat
for 20 minutes.
Scampi
Ingredients
7 oz. large
shrimp
Dash of Morton Lite Salt
1/2 garlic clove (crushed)
1 tbsp. parsley
1/4 tsp. grated lemon peel
1 tsp. fresh lemon juice
1/4 lemon wedge
Preheat oven
to 375 degrees and clean, shell and de-tail shrimp. De-vein and wash under
running water and drain on paper towels. Spray dish well with Pam. Heat and add
a little Salt, garlic, and half of parsley. Mix well; arrange shrimp in single
layer in dish. Bake uncovered 5 minutes; turning shrimp, sprinkle with lemon
peel, lemon juice, and remaining parsley. Bake 8-10 minutes or just until
tender.
Beef kababs
Ingredients
5 1/2 oz.
cubed sirloin
1/2 small tomato
1/2 cup mushrooms
1/2 med. green pepper
1 pkg. of cream of mushroom soup supplement
4 oz. water
Pinch of salt, pepper, and celery powder
Slice veggies
into quarters, prepare supplement with added spices. Marinate beef and veggies
for 2 hours before broiling and grilling.
Swiss Steak Veal
Ingredients
6 oz. trimmed
veal
1 cup of raw mushrooms, chopped
1/4 bay leaf
1/4 tsp. garlic powder
Dash of thyme, salt & pepper
Brown veal on
both sides in a non-stick pan lightly coated with unflavored Pam. Add remaining
ingredients and simmer covered for 30 minutes or enclose in foil and bake at
350 for one hour.
Chop Suey
Ingredients
8 oz. chicken
breast
1/4 cup bean sprouts
1/4 cup mushrooms
1/2 stalk sliced celery
1 pkg. cream of mushroom soup or chicken soup
supplement 4 oz. water (to prepare supplement)
Stir-fry bean
sprouts, mushroom and celery in Teflon pan sprayed with Pam. Add diced chicken
breast and brown. Mix in prepared supplement and enjoy.
Breaded Chicken
Ingredients
8 oz. chicken
breast
2 Akmak crackers, crushed
1 pkg. cream of chicken soup supplement
Moisten
chicken with water and roll in cracker soup supplement mixture. Bake at 350 for
30 minutes.
Waldorf Salad
Ingredients
1 pkg. vanilla
shake supplement,
7 oz. turkey breast cooked
1 small apple (cut into bite sized chunks)
Combine all
ingredients, serve on bed of lettuce. For variety try tuna, chicken, grapes or
apple.
Chicken Salad
Ingredients
8 oz. chicken
breast, cooked
1 cup lettuce
1 apple, diced or cubed
1/2 cup fresh mushrooms, sliced
1 tsp. lite mayonnaise
Mix all
ingredients together.
Taco Salad
Ingredients
5 1/2 oz. beef
of choice
1/2 cup lettuce
1/2 tomato (cut up)
Dash of onion powder
Oregano, Morton Lite Salt and pepper
1 pkg. Italian Fat-Free Low Carb Dressing
Mix all
ingredients together.
Eggplant
Parmigiana
Ingredients
1 beaten egg
4 oz. cottage cheese (1% Fat)
1 cup eggplant, peeled and cut crosswise
1/2 lg. breadstick, crushed
1 small tomato
Minced, dried onion
Garlic powder
Dash dried parsley flakes
Dash Morton Lite Salt
Dash oregano
Dash pepper
Dash bay leaf
Cook tomato
and 1/2 cup water, dried onion, garlic powder, parsley flakes, Morton Lite
Salt, oregano, pepper and bay leaf to make a tomato sauce. Dip eggplant slice
in egg, then bread crumbs. Brown in pan sprayed with Pam. Place half of eggplant (single
layer) in baking dish, cutting slices to fit. Top with half of tomato sauce.
Repeat layers. Top with cottage cheese. Bake uncovered in a 400 degree oven for
15 to 20 minutes or until hot.
Broccoli and Cheese
Casserole
Ingredients
6 oz. cottage
cheese (1% Fat)
1 cup broccoli
1 pkg. cream of chicken soup supplement
5 oz. water
Boil broccoli
until tender, combine all ingredients. Pour prepared supplement over mixture
and bake for 15 minutes at 350.
Green Bean Dip
Ingredients
1 cup fresh
green beans
1 slice of diet bread
1 pkg. cream of mushroom soup supplement
Roll beans in
bread, dip into soup.
Fat Burn Chili
Ingredients
5 1/2 oz.
ground sirloin
1 tomato
1/8 tsp. minced onion or onion powder
1/4 cup water
Chili powder to taste
Garlic powder to taste
Brown meat and
drain. Chop tomato or puree in blender. Combine all ingredients and simmer.
Beef Stew
Ingredients
5 1/2 oz. cut
cubes of beef
1 cup raw green beans
1 pkg. cream of mushroom
Lite salt and pepper to taste
Mix soup with
water, brown beef in non-stick pan. Add beef and green beans with soup and
seasonings. Simmer 10-15 minutes.
Tomato Soup
Ingredients
4-6 oz. water
1 pkg. cream of mushroom soup supplement
Oregano, basil, pepper, onion, garlic powder to your taste
1 small tomato, peeled
1 slice of
bread to dip
Combine
ingredients and simmer over low heat for 10 minutes.
Turkey Delight
Ingredients
5 oz. turkey,
skinned & ground
1 or 2 tomatoes, chopped
1 slice of diet bread, crushed
Poultry seasoning & MLS
Mix and bake
for 1 hour to 1 hour 15 min. at 350.
Breaded Turkey
Ingredients
5 oz. turkey
breast, skinned
1 Akmak cracker, crushed
1 t. parsley
Dash of MLS, garlic powder & pepper
1 cream of chicken supplement
4 oz. Water
Preheat oven
to 350. Mix Akmak & seasonings then mix supplement mixture. Then roll
turkey in Akmak mixture. Bake for 30 min. Baste with remaining liquid, turn
& bake another 30 min.
Baked Potato
Ingredients
1 baked potato
2 oz. 1% cottage cheese
MLS, pepper, paprika to taste
Place cottage
cheese in blender. Add to inside of potato, then add seasonings.
Evening Meal Desserts
Rice Pudding
Ingredients
1 pkg. vanilla
shake supplement
1 rice cake
1 tsp. vanilla extract
2 pkgs. Equal or Splenda
6 oz. water
Cinnamon
Dissolve
crushed rice cake in water. Add vanilla and artificial sweetener. Then add the
pkg. of vanilla shake supplement. Place in custard cups and sprinkle the top
with cinnamon. Refrigerate overnight.
Apple Custard
Ingredients
Combine in
blender the following:
1 egg
4 oz. cottage cheese (1 %)
1 slice lite bread
1 pkg. Splenda
1/4 tsp. of nutmeg and cinnamon each
1/8 cup diet, ginger ale
1 prepared vanilla pudding supplement
Dice 1 Granny
Smith apple into a small baking dish that has been sprayed with Pam. Pour
mixture over apple and bake at 350 for 20 minutes.
Creamsicles
Ingredients
1 pkg. French
vanilla shake supplement
12 oz. orange diet soda
Whip in
blender and freeze or chill in separate containers
Baked Apple
Ingredients
1 apple
(cored, and score top of skin)
1/2 tsp. cinnamon
2 tsp. fresh lemon juice
Fill apple
cavity with Apple, Equal, spice and lemon juice. Wrap in aluminum foil. Bake 30
minutes or until tender.
Chilled Cheesecake
Ingredients
1 pkg. lemon
supplement
1 pkg. vanilla pudding supplement
8 oz. water
Blend together
and chill 1 hour.
Chocolate
Covered Apple
Ingredients
1 pkg.
chocolate pudding supplement
1 Apple sliced into segments
Mix pudding as
directed. Dip segments into chocolate mix and place on wax paper. Chill for 1
hour.
Berry Shake
Ingredients
12 small
frozen strawberries
3/4 cup diet strawberry or raspberry soda
2 large ice cubes
Combine in a
blender just until frozen berries and ice are finely crushed.
Chocolate Shake
Ingredients
3 oz. diet
chocolate cream soda
1 packet of chocolate shake supplement
3 oz. water
Mix together
well in blender.
Mocha Espresso
Ingredients
4 oz. hot
coffee
1 Chocolate Shake Supplement
4 oz. water
Mix supplement
with water. water. Next, pour mixture into coffee. For a cold beverage pour
over ice.
Vanilla Cooler
Ingredients
1 pkg. vanilla
supplement
8 oz. diet ginger ale
2 cubes of ice
Mix together
well in blender.
Mock Sherbet Shake
Ingredients
1 packet Lemon
Chiffon Pudding Supplement
1 serving Frozen Peaches
8 oz Water
2 packets Splenda
1/2 tsp Cherry Extract
Mix all
ingredients in blender.
Fruit Tea
Ingredients
1-2 tea bags
1 orange
1 cup boiling water
1-2 cups cold water
1 Equal
Pinch of allspice, cinnamon, and cloves.
Add tea bags
to boiling water; remove bags when tea is proper strength. Add rest of
ingredients. Makes 2-3 cups. May be served over ice. Serve hot using all
boiling water.
ONE STEP AT A TIME
USE THIS BOOK
YOU CAN DO IT
JUST BELIEVE AND IT
WILL HAPPEN
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