The Quality Calorie Diet

Free Diet Software From Dr. Gourmet!

The name of my free online diet planner, The Quality Calorie Diet, reflects my belief that quality calories - found in healthy, delicious foods - are the key to eating eating healthy and sustained weight loss.

Use the free Quality Calorie Diet Plan to create gluten-free meals plans and lose weight (or just learn to eat healthy). It's easy!

With my new software, you can:

Create customized two-week meal plans for you and your entire family, including printable shopping lists for each week.

Use leftovers for lunches and dinners later in the week.

Track the foods you and your family eat each day, including meal alternatives and snacks. Keep a daily total of calories in vs. calories out!

Keep an exercise journal for each person in your meal plan so that you can track the calories you and your family burn every day.

Set and track progress toward your goals for weight, Body Mass Index (BMI) or Waist to Hip Ratio (WHR) for your entire family.

Other websites charge you as much as $29.95 per month for this service, but The Quality Calorie Diet Plan is completely free. (We don't ask for your credit card information.)

Sign up for
The Quality Calorie Diet Plan Now!



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Choose one or all of the daily newsletters from Dr. Gourmet. Click on the name to read a sample, or sign up now!

Monday: Weekly Newsletter
Tuesday: Ask Dr. Gourmet: Dr. Harlan answers your questions about food and health.
Wednesday: Health and Nutrition Bites: Get the scoop on the latest health research and what it means for you!
Thursday: New Recipes: A list of recipes newly added to the website.
Friday: Eat - Don't Eat / Food Reviews Dr. Gourmet tells you what's good - and what's not.

           

 
 
 


Low Cholesterol / Low-Fat Diets

Timothy S. Harlan, M.D.If you have been told by your doctor that you have a problem with your cholesterol, you have come to the right place. The recipes and meal plans on the Dr. Gourmet website are low-fat and low cholesterol. They have been created to help you maintain a healthy weight and improve your cholesterol levels while eating great food.

You can have a major impact on lowering your total cholesterol while improving both the good cholesterol (HDL) and bad cholesterol (LDL) by eating a diet that is low in saturated fat, high in monounsaturated fat and low in cholesterol. (More information about the types of cholesterol.)

All of the recipes have had the nutrition information calculated for each serving. The amounts of such things as fat, saturated fat, cholesterol and sodium listed are based on rules created by the Food and Drug Administration for food labels. Those guidelines were created using a 2000 calorie diet. Your doctor may want you to eat less for purposes of losing weight or to help control your cholesterol.

CheeseThe goal is for you to reduce the amount of fat to about 30% of your calories and saturated fat to less than 10%. If you have very high cholesterol, your doctor may recommend that you eat less fat and cholesterol. For total cholesterol you should try to keep under 300mg per day but if your cholesterol is very high, eating less than 200mg per day is often recommended.

Most of the recipes on the site are under 15 grams of fat per serving, but keep in mind that it is your average intake that is important. One day you might eat more and others less. It is the long term reduction of fat, calories and cholesterol that can help you live longer and live better. Most of the recipes that are higher in fat are those that have high levels of the healthy fats, like monounsaturated fats and Omega 3 fats.

The easy way to get started is to begin using My eatTHISdiet. This interactive resource will help you create customized two-week meal plans that will help you eat better and improve your cholesterol schores.

Calories

Approximate Recommended Total Fat in grams per day

Approximate Recommended Saturated Fat in grams per day

1000

37

< 11

1200

40

< 13

1500

50

< 17

1800

60

< 20

2000

65

< 22