The Delicious 6-Week Weight Loss Plan for the Real World
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.
Get the prescription for better health as well as healthy weight loss, including:
What to eat
How to cook it
When to eat it
What to eat at a restaurant
What to eat if you're in a hurry
and best of all....
Why eating great food is the best health decision you'll ever make.
Breakfast can be a bit more of a challenge for those who are gluten sensitive. Mostly because gluten free cereals have not been as widely available but recently there's a much wider variety on the market.
Here's some good choices that we've tested in the Dr. Gourmet tasting kitchen.
Cereal with Milk (or Yogurt) and a piece of Fruit
Cereals should have about 100 - 150 calories in a serving.
1/2 cup of skim or 1% milk is great. Using a half cup of non-fat yogurt is even better.
|Cereal||Amount per serving||Comment|
|Rice Chex||1 cup (30 grams)|
|Corn Chex||1/2 cup (45 grams)|
|Nature's Path WholeO's||1 cup|
|Nature's Path Corn Flakes||1 cup|
|Nature's Path Organic Millet Rice||1 cup (30 grams)|
|Arrowhead Mills Maple Buckwheat Flakes||1 cup (31 grams)|
|EnviroKidz Koala Crisp||1 cup (52 grams)||Not frosted|
A word about Cereal Bars: There are gluten free cereal bars on the market but these are for emergencies only. Eating a granola bar is not a good substitute for a real breakfast. Many of them have a lot of added calories (usually as sugar).
Breads should be served with a protein. Select one from the bread choices, one topping for your bread, and one choice from the protein list.
|Slice Toast||One||Bread Mixes
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
|Bagel||1/2 large bagel||Udi's Gluten Free Bagels|
|Frozen Waffles||One||Van's All Natural
Wheat Free Gourmet Waffles
Lifestream Wildberry Gluten Free Toaster Waffles
Kinnikinnick Homestyle Waffles
|Spreads (Choose one)||Amount||Comment|
|Take Control Light Spread||2 tsp.|
|Promise Buttery Spread Light||2 tsp.|
|Smart Balance Light Buttery Spread||2 tsp.|
|Preserves or Jam||2 tsp.||Look for "low-sugar"|
|Reduced-fat Cream Cheese||2 tsp.||The "light" cream cheese is best for spreading.|
|Syrup or honey||2 tsp. and 1 tablespoon||Topping for pancakes or waffles only|
|1 Large Egg||One||Cook in as little fat as possible.|
|Peanut Butter||2 Tablespoons||Use instead of other spreads.|
|Low-fat cheese||1/2 ounce|
|2%, 1% or Skim Milk||1/2 cup|
|Non-fat Yogurt||1 cup||Choose yogurt with no added sugar|
On weekends you can eat the same breakfast as you do during the week, or try one of the following recipes: