The Spectrum Diet - Four Meals Ideas from Group One

The program combines lifestyle, nutrition and stress management to produce a positive change in your life. There are no good or bad foods. There are only groupings of foods that range from the most healthful (Group 1) to those that are considered the least healthful (Group 5). The choices you make are based on what specific health and wellness goals you want to achieve.

The positive points of this program are that there is no cheating or failing when it comes to the individual's selection of food choices. What foods you eat are strictly your personal choice based on what goal you have set before yourself. There is also a 360 approach to total health and fitness, which means that you will be guided to make positive changes in every aspect of your life to achieve long term success. You will be getting healthier and living better while you are losing pounds and inches. And best of all, you will have total control of the process every step of the way.

Meal 1

5 egg white omelet (You can find eggs that are fortified with omega fatty acids in most grocery stores.) with red and green chopped bell peppers, mushrooms, onions and bit of non-fat cheese.
1 cup of oatmeal with soy milk, almond milk or rice milk for sweetness if desired
1 whole orange

There are no limitations regarding the choice of fruits or vegetables to choose from. If you don't like onions then omit them. If you prefer yellow bell peppers over the green ones the substitution is perfectly acceptable.

Meal 2

8 to 10 ounces of grilled salmon
1 cup of brown rice
Steamed vegetables

Salmon is an excellent source of protein that is rich in omega fatty acids (which are essential fatty acids meaning your body can not manufacture them). Brown rice is a superior source of a slow burning complex carbohydrate. They provide a slow steady stream of energy.

Meal 3

4 to 6 ounces of whole wheat pasta with marina sauce
Salad of mixed seasonal greens dressed with balsamic vinegar

Choices of dark leafy greens are most desirable as they are highest in nutritive content. A classic marinara sauce is low in fat and is an excellent way to get another serving of vegetables on your plate.

Meal 4

4 ounce tofu burger on whole wheat bun dressed with onions, tomatoes and romaine lettuce
Fresh salad of mixed seasonal berries

Consume plenty of water. Not only does it hydrate the body which promotes proper function and healthier skin but it helps to provide a sense of fullness which is highly desirable for anyone seeking a program that promotes weight loss.