Just Tell Me What to Eat

By Timothy S Harlan

To be specific this book should be called just tell me what to eat to lose weight.  This is a 6 week weight loss plan which tells you day by day and meal by meal what to eat. The Book is full of charts and schedules that list the foods. All of the Dinners come with recipes for that day.  Don’t have time to cook; there is also a backup restaurant plan and a backup precooked meal, but Dr Harlan strongly suggests that you cook your own meals. Although he suggests that you get in a routine for breakfast and Lunch he devotes a lot of time on what some of these meals might look like.

At first I was disappointed because there were no pictures, but then I realized that no pictures were needed.  Most of the recipes are of foods we would all recognize.   The book is full of healthy low calorie versions of things such as: chili made with Lentils, Taco Salad without the shell, low fat dirty rice, garlic lime flank steak, and mashed yams.  All the recipes come with a complete list of nutritional facts, but the emphases is on losing weight by cutting down on calories, so if it makes 4 servings you know to eat one fourth of the food.

This book is not a what to eat to lose weight fast weight loss plan, in fact  Dr Tim is quite critical of those weight loss programs and pills that make fast weight loss seem easy. Invariably such weight loss is both unhealthy and nothing but water loss.  He feels that anyone that is losing a half pound a week is doing quite well.



What to Eat for Breakfast

We have all heard that we should eat breakfast, but what and how much. Dr Tim tells you ecxactly what to eat for breakfast and how much. This chart is just one part of his book.

Weekly Breakfast Options - Cereals
Cereal	Amount per Serving	Comment
Cherios	1 cup (30 grams)	Multigrain is best
Kellogg's All Bran bran buds	1/2 cup (45 grams)
Kellogg's All Bran Extra Fiber	1 cup
Kellogg's All Bran Original	1 cup
Bite Size Shredded Wheat	1 cup (52 grams)	Not frosted
Raisin Bran	1 cup
Total Whole Grain	1 cup
Total Raisin Bran	1 cup
Kashi Cinnamon Harvest	1 cup
Kashi GoLEAN	1 cup (53 grams)
Oatmeal	1/4 cup	(before cooking)
Cream of Wheat	1/4 cup	(before cooking)
A word about Ceareal Bars.  Cereal Bars are for emergency only.  Eating a granola bar for breakfast is not a good substitute for the right breakfast.  Many of them have a lot of added calories (usually as sugar) and don't include the protein that you need to help you keep you satisfied through the morning.

TOPPINGS AND SPREADS FOR BREADS	AMOUNT	NOTES
Choose one only
Take Controlo Light Spread	2 teaspoons
Promise buttery spread Light	2 teaspoons
Smart Balance Light Buttery Spread	2 teaspoons
Preserves or jam	2 teaspoons	Lower-sugar versions can save you calories
Reduced-Fat Cream Cheese	2 teaspoons	The "light" cream cheese is best for spreading. I don't much like the fat-free version and use it mostly in baking.
Take controlo Light Spread and syrup or honey	2 teaspoons spread and 1 tablespoon syrup or honey.	Topping for pancakes or French toast only.
PROTEIN	AMOUNT	NOTES
1 Large egg	1 egg	Cook in as little fat as possiblel
Peanut butter	2 Tablespoons	A much better choice than other spreads.
low fat cheese	1/2 ounce
2%, 1% or skim milk	1/2 cup
Non-fat yogurt	1 cup	choose yougurt with no added sugar.
Breads should be consumed with  a protein. Select one bread, one spread and one protein.

What to Eat for Lunch

I also like what he says about what to eat for lunch. " You must make your own lunch."  Yes he suggest 3 meals a day not 10.  If you are eating every few minutes you need to get a life. the main things he suggests for lunch are sandwiches, leftovers and salads. 

SANDWICHES
whole sandwich (2 servings)	Half Sandwich (single serving)
2 slices whole wheat bread with	1 slices whole wheat bread with
2 ounces lean meat or	1 ounces lean meat or
2 ounces reduced fat cheese	1 ounces reduced fat cheese
SANDWICH FILLING CHOICES
Lean ham slices	Reduced-fat Monterey Jack cheese
Lean turkey slices	goat cheese
Reduced-fat Swiss cheese	2 tablespoons peanut butter
SANDWICH SPREADS AND TOPPINGS
SPREADS	TOPPINGS (AS MUCH AS YOU WANT)
Hellman's or best foods extra Light	Sliced Tomato
Mayonnaise: 1 tablespoon	Lettuce
Any coarsely ground mustard:	Arugula (rocket)
1 tablespoon	Mache
Dijon-style mustard: 1 tablespoon	Spinach

The heat of the book is about what to eat for dinner.  the recipes are easy basic food with full nutrition values.  why not buy the book now at Amazon: