Just Tell Me What to Eat!

The Delicious 6-Week Weight Loss Plan for the Real World

Just Tell Me What to Eat!

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.

Just $15.00 +s/h!

Living Gluten Free

The Gluten-Free Lunch

Sandwiches, defined:

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

Meat & Cheese Choices:

Reduced-fat Swiss
Reduced-fat Cheddar
Reduced-fat Monterey Jack
Goat Cheese
Lean Ham slices
Lean Turkey slices
2 Tbsp. Peanut Butter

Bread Choices

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

Sandwich extras (put on as much as you like):

Sliced tomato
Arugula (Rocket)*
Sliced cucumber*
Sliced peppers
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.