6-Week Body Makeover Diet

       So I gave in an ordered this diet plan a couple of years ago but didn't really dive into it til I wanted to lose 22 lbs before Cliff got back from Iraq.  It is a diet that definately works, like most diets, if you follow it.  It can be a life for some, but I have a picky husband and extremely picky kids who all do not like casseroles.  It was also hard for me because I do not like eggs, oatmeal or fish of anykind except shrimp.
       It is a very low sodium diet, with a lack of dairy also.  You can add things back into your life after you have reached your goal weight, called the living lean plan. Some people increase exercise, some follow the plan except on Friday's they eat out, or they follow the plan except for one week out of month, and they are able to keep it off.
      Anyways, this page was a place for me to share this diet with others and for me to always have it in case I want to improve my shape.
      Most people on this plan will be classified as a C, at least I think so.  I am going to share some recipes I have found for this C group, but if you want more, they can be found at the sites forum, just be sure to make sure they are for the C group.  Some meals can be eaten for breakfast, lunch, dinner and snacks, while others only dinner or so on, so make sure you pay attention.  I do not have the details, because I gave the box of everything to my mom and it is now sitting under her cabinet in the living room, go figure.

http://www.mybodymakeover.com/  This is the main page, but to get the recipes you have to click on the top right for forums and join forum, then recipes or just click below.

http://forums.provida.com/6weekbodymakeover/recipeexchange_18/group.html

     Ok so for now I am going to list meals I have found on the site.  Most I have tried, some I don't think I got too.  No butter on rice, salad, or potato, is ok, add Mrs. Dash or pepper or salsa and all is fine.  The big thing is buying the NSA or no salt added tomatoes or sauce.  It is also good, although I didn't, to make your own vinigarette or Italian dressing.  Under dinner 19 there is a substitute potato tortilla you can use for chicken enchiladas or turkey tacos.
      To start off drink 6 bottles of water a day or 100 oz.  I could never get past 80 or so, so it will be better if you could get to 100, but don't sweat the last bottle.  That equals one bottle for every meal and 2 snacks, totally doable, and so are the extra bathroom trips.  If your pee is clear, all is good, yellow drink more water, and if red of course the time has long passed for you to see the doctor.

     Get yourself a blank calendar and list all meals and snacks.  You will not be able to stick to any diet if you do not have the plan and work the plan. You can do it! And so can I!

Remember no salt also means no garlic salt, check your vanilla extracts and stuff for salt. I know McCormick puts salt, so look for others or just sacrifice this little thing.  You will loose weight, just not as quickly if you cheat, which is what I did. Ha.  No pasta other than white rice, maybe brown rice, potato, new potato, and I think rice noodles.

(4 oz of meat and the regular medium potato or cup of rice, veggies, or so. I never measured. I think it was a small turkey burger pattie or 1 1/2 of a ckn tender. Not sure.)
Remember that ground turkey breast is best and does not turn brown when done, stays whiteish.  I prefered the regular ground turkey, and of course did not loose as much as I would have if sticking to diet)

Dinners  (Mrs. Dash;s seasonings are all salt free, experiment with them)

1. Mrs. Dash Chicken (Just that, original Mrs. Dash with some water so it isn't too dry.  You could also add some green and red peppers. Frozen bag of these peppers is always handy.)  There are several alternatives of Mrs. Dash, like lemom pepper, fiest, lime...etc.)

2. Stroganoff
Chicken Stroganoff
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From member mShell. My all time favourite dish USED to be Beef Stroganoff with sour cream etc. I decided to try something a little lighter and came up with this recipe.

Sauté onion and garlic until onion softens. You can use a little broth, or start them on low until onions start to sweat then turn the heat up.

Add chicken and cook until lightly brown. Add paprika and tomato paste and stir until chicken is coated. Add the broth/stock and then the mushrooms. Bring to a boil and let simmer for about 15 minutes or until sauce is thickened.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-D-E

This Recipe Contains: Protein B, Free Veggies
3. Pineapple Chicken (Mrs. Dash original, with pineapple rings from no sugar added juice. )
4. Salsa Chicken (Just add low sodium salsa or home-made salsa and bake)
5. Turkey Cutlets (again I just added any flavor of Mrs. Dash and browned in the skillet. Remember Turkey does not turn brown when done, same goes for ground turkey breast burgers)
5. Turkey Burgers (Make a patty and season with anything, Mrs. Dash, peppers, onions) Remember no bun, can use a lettuce leaf or a potato made tortilla)
6. Turkey Chilli
Chunky Chili
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From member sikandtired. I threw it together in less than 30 minutes for a quick meal and lots of leftovers!! Used it as a potato topper.

  • 1 lb ground turkey or chicken breast
  • 1 yellow pepper, chopped
  • 1 red pepper, chopped
  • 1 small onion
  • 4-8 oz mushrooms (optional)
  • 2 (14.5 oz) cans nsa diced tomatoes
  • 1 (6 oz) can nsa tomato paste
  • 1 (14 oz) can nsa broth (beef or chicken)
  • Mrs. Dash Southwest Chipotle seasoning, to taste
  • Ground chile or nsa chili powder, to taste (I used Hot Shot Red Pepper since I can't find any chili powder without salt)

Brown meat in large pan/skillet. Add veggies to sauté. Add tomato, tomato paste, and broth. Simmer for 5-10 minutes (however much time you have.) Add seasoning to taste (I actually add mine in the browning stage to get the flavor into the food while
cooking.) Measure out your serving and enjoy!

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-D-E
7. Fiesta Chicken
8. Crockpot Chicken
9. Terriaki Chicken
10. Enchilada Shredded Chicken
Enchilada Sauce with Shredded Chicken
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(could add chilli powder and swap out NSA broth for the water.)
From member konaje
Combine onion and broth in large saucepan or a French oven. Sweat onion over medium heat until soft and beginning to turn golden (8-10 minutes.) Stir in the garlic, chili powder, cumin, and Splenda and cook until fragrant, about 30 seconds. Stir in the tomato sauce and water, bring to a simmer, and cook until slightly thickened, about 5 minutes. Nestle the chicken into the sauce so it is completely covered. Reduce the heat to medium-low, cover, and cook until the chicken is no longer pink in the center and the thickest part has reached 160 degrees (12-20 minutes depending on size of chicken breasts)
Transfer the chicken to a plate and allow to cool. nce the chicken is cool enough to handle, shred into bite-size pieces. Return to French oven with sauce and warm through.
Serve over rice.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-D-E

This Recipe Contains: Protein B, Free Veggies
 

11. Sweet and Sour chicken
12. Chicken Potato Foil, (Add potato, broccoli, cauliflower, carrots)
Baked Chicken in Foil
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From member k2egirl. Here is an easy way to make chicken. It doesn't take a lot of time or effort and it is delicious.


Wrap chicken in aluminum foil with a little lemon or lime juice and some Mrs. Dash. Bake at 400 degrees for 15-25 minutes or until cooked through.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-D-E

This Recipe Contains: Protein B
13. Fried Chicken
Fried" Chicken __________________________________________________________________________

From member MRETIRED4GOOD. I love this version of chicken because it makes me feel like I am cheating!


Dip chicken in egg whites. Combine onion flakes with any seasonings you like and dip the chicken in that. If you have a convection oven, cook at 400° until the onion flakes turn golden brown, about 30 minutes. In a regular oven, cook at 400° for 40 minutes.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-D-E

This Recipe Contains: Protein A, Protein B

14. One pot Turkey meal
15. Turkey rice
16. Shrimp and rice

17. Fish (look up online, remember no salt, no butter, no condiments with salt.)
18.
Fiesta Chicken Wraps (For One)
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From member Vicki Victorious
Salsa:
  • 2 ripe tomatoes, diced
  • Juice of 1 lime
  • 2 tablespoons minced red pepper
  • 2 tablespoons minced sweet onion
  • 1 tablespoon chopped cilantro
  • 1 tablespoon chopped (fresh) basil
  • ¼ teaspoon garlic powder or 1 clove garlic, minced fine
  • ¼ teaspoon onion powder
  • ¼ teaspoon Mrs. Dash Italian Medley
  • ¼ to ½ teaspoon freshly ground pepper
  • 1 teaspoon nsa Westbrae Natural Stoneground Mustard (ARC Gail Note: Yes, this stuff is okay for you to use, but not necessarily easy to find. Whole Foods or other health-oriented markets are good places to look.)
  • ½ packet Splenda, or to taste
  • Your portion cookedchicken breast, in ¼’ slices (or cooked ground chicken breast)
  • 4 romaine lettuce leaves


If you like a little kick to your salsa, add some crushed red pepper flakes or a jalapeño. (ARC Gail Note: Always wear gloves when handling chiles and remember to keep your hands away from your eyes!) Mix all ingredients well.
Wash 4 romaine lettuce leaves and dry on paper towel or clean kitchen towel.
Separate chicken into 4 equal parts and place chicken 1/3 way up on romaine leaf. Add a Tbsp. full of salsa on top of chicken and roll lettuce up into a wrap.
Eat and enjoy!

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-D-E
This Recipe Contains: Protein B, Free Veggie

19.
Chicken Enchilada Burrito
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From member Seba My entire family loves these...even the little ones Smile
I added nsa chicken stock tonight to my leftover chicken and sauce mix and it made perfect chicken tortilla soup! Topped with a little chopped cilantro--YUM!

In a large Dutch oven over medium heat, add enough water to just cover bottom of pan. Add chicken and sprinkle Enchilada Seasoning Mix on each side. Cook until chicken is done, flipping and continually adding just enough water so that the chicken doesn't stick. Remove chicken, allow to cool enough to handle and shred. Add back to pot along with Enchilada Sauce and heat through. Weigh out 2 oz chicken mixture, add to “tortilla” and enjoy! Smile
To make a smaller amount of chicken, use the same technique jut less seasoning and sauce.
Note: For the soup option mentioned above, I measured out a 2 oz portion of chicken (after it was mixed with the enchilada sauce) and added it to one cup of nsa chicken stock and heated through in the microwave. I topped it off with a little chopped cilantro (about 1-2 teaspoons) and it was fantastic!
Seasoning Mix

Mix all together and use as needed.
** ingredient is not recommended for use during the reduction phase of program. To read why this ingredient really isn’t recommended, please see the note on bouillon in the ingredient link. For those wishing to delete the bouillon, though results may be slightly different, try subbing nsa chicken broth for the water used when cooking the chicken.


Enchilada Sauce
  • 2 (8 oz) cans nsa tomato sauce
  • 1 (4 oz) can diced green chilies (1 small roasted, peeled and chopped poblano pepper can substitute if you can't find nsa green chilies
  • ½ cup onion, chopped
  • 2 teaspoon nsa chili powder
  • 1 teaspoon ground cumin
  • ¼ teaspoon ground Mexican oregano
  • 1 clove garlic, minced

Combine all ingredients and puree. Place in a saucepan and heat over medium heat until warm, about 5 minutes. Use as desired for enchiladas.
Mock Tortilla (this recipe makes one “tortilla”)

ARC Gail Note: Since Mother Nature doesn’t make all potatoes of equal size, you’ll probably want to measure each mashed potato in a cup to make sure you have a ½ cup portion. Obviously, those allowed more than ½ cup carb will want to make a second “tortilla.”
  • 1 small red potato

For one 'tortilla' I cut up a small red potato, leaving on the skins and boil it until cooked. Drain the water and mash up the potato with a fork. Measure out your serving size for your body type. Tear a piece of Reynolds Release foil double the size of your tortilla. My one small potato made a perfect 8-inch tortilla. Place potatoes on one side of your foil and fold foil over it to cover so you're rolling it out in between the foil. Take a rolling pin and roll it out into regular tortilla thickness--quite thin. Peel back the foil that you had folded over the potatoes to reveal the tortilla on one side of your foil rectangle. Place in 400 degree oven for 4-6 minutes until it looks crusty and dried out on top. Remove from oven and fold foil back over the tortilla. Flip it over and carefully peel back nonstick foil on 'uncooked' side. Stick back in the oven for 4-6 minutes. Remove from oven and fill with enchilada mix down the center while it's still warm and pliable. Fold over each side and flip to seam side down. When it cools a bit it will remain in that shape and is quite easy to pick up and eat.
Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

20. Easy Meatloaf
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From member JenL

BMOS Note: Please be aware that you'll need to augment your carb portion when enjoying this recipe.

  • 1 lb ground turkey breast
  • 8 oz can nsa tomato sauce
  • 1 medium onion, finely chopped
  • ½ teaspoon basil
  • 1 tablespoon parsley
  • ¾ cup rolled oats

Mix all ingredients together and put into a loaf pan. Bake for one hour at 350.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Protein B, Carb B, Free Veggie
 21.Spanish Rice - Baked
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From member tcreight

  • 1 cup brown rice
  • 1 cup nsa chicken broth (organic free range preferred)
  • 1 (14.5 oz) can nsa diced tomatoes (organic no salt added)
  • 1 large onion, diced
  • 1 large clove of garlic, diced or crushed
  • ½ sweet green or red pepper, diced
  • 1 small hot pepper of choice, freshly seeded, diced (wear gloves) optional
  • 1 tablespoon Mrs. Dash seasoning, regular or spicy
  • 1 pound ground turkey breast
  • 1 teaspoon ground black pepper
  • 1 -3 tablespoons nsa chili powder


Preheat your oven to 325 degrees. Combine rice and broth in 2 qt saucepan, bring to a boil then reduce, cover and simmer 15 minutes or until liquid is absorbed. While rice is cooking, sauté the ground turkey in a few tablespoons of chicken broth in nonstick pan with chili powder, onions, peppers, garlic and hot peppers until browned. Mix Mrs. Dash and canned tomatoes with rice and turkey in a casserole dish. Cover dish and bake in the oven for 30 - 45 minutes, or until all the liquid is absorbed and the rice is tender.

***NOTE*** Do not forget that the rice is not fully cooked so that as it absorbs the liquid from the tomato, it WILL expand. So, leave a little expansion room in your casserole dish.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack
 
Lunch (Most dinners can be eaten for lunch too.)

1. Alabacore tuna fish in a tomato (Alabacore only has like 25-40 mg of salt so a great meal.  Remember no mayo, I of course had to have just a small teaspoon of it, w mustard, salt, pepper, and Mrs. Dash.)


Breakfast

1. Pancakes
2. French Toast without the Toast
3. Turkey Sausage
4. Breakfast bars
5. Any dinners or lunches that work with the plan for breakfast.

6. Sweet n Sour chicken
Sweet 'n Sour Chicken (For One)__________________________________________________________________________

From member CindyR457. I thought this tasted pretty yummy... let me know what you think.


Sauté chicken in broth just till tender. Sweeten to taste with brown sugar substitute being careful as this can become bitter. Add Splenda to taste if it turns to the bitter side.
Add vinegar to taste and pineapple.

I served over one serving of rice. Can use rice noodles also.

Compatible with Body Type:
Breakfast B-C-E
Morning Snack A-B-D
Lunch
Afternoon Snack A-E
Dinner
PM Snack A-D-E

 This Recipe Contains: Protein B, Fruit A, Free Veggies

Condiments

1. Almost Heinz Ketchup
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From member SheHuffer

BMOS Note: This was one of the earlier ketchup recipes making the rounds of our forums, which was posted at the beginning of 2004 by the member and never made it to the Recipe Exchange.


Combine all ingredients in a medium saucepan over medium heat. Whisk until smooth. When mixture comes to a boil, reduce heat and simmer for 20 minutes, stirring often. Remove pan from heat and cover until cool. Chill and store in a covered container. Makes 1½ cups.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-B-C-D-E

2.
Berry Good Vinaigrette
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From member julesbug I love to serve this over a salad of peaches, turkey, red onion, mushrooms and salad greens.
ARC Gail: Because the actually quantity of ingredients is so small in this recipes, the fruit A is considered a freebie. Enjoy!
1 tablespoon strawberries
1 tablespoon Splenda
1 tablespoon balsamic vinegar (I use Alessi 20 yr old Balsamic Vinegar)

Blend in a blender or Magic Bullet. Makes one serving.

Peaches, blueberries or even raspberries could be used in place of the strawberries. My family loves this!


Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-B-C-D-E


3.
Mayonnaise 3
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From member goodmorning
BMOS Note: If used in portions of 1 tablespoon or less at a time, you may consider this recipe a freebie.

Whirl till smooth in Magic Bullet. Egg-cellent!
Can also add onion powder and dill for veggie dip or use with boiled/baked potatoes and veggies for potato salad. You can also top a baked potato with it. Mix with shredded chicken for chicken salad or tuna. Add whatever seasonings you like....endless ideas and soooo rewardingly good!
Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-D-E

4.Italian Dressing Mix
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From member tepia53. I got this out of Low Sodium Cooking. Occasionally, you'll come across a recipe that calls for a package of Italian Dressing mix. Unfortunately, those dressing mixes are high in sodium. The solution? Make your own! One and a half tablespoons of this mix equals a packet of the commercial mix like Good Seasons.


  • 2 tsp oregano
  • 1 tsp onion powder
  • 2 tsp basil
  • 2 tsp paprika
  • 1 1/2 tsp pepper
  • 2 Tbsp garlic powder
  • 6 Tbsp Splenda

Mix and store in an airtight container.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-B-C-D-E
 

 

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