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My Health Plan
Back in 2003 I lost 46lbs. and have kept it off using the following plan. This type of diet has become known at a volumetric diet where you maximize high fiber as well as continue to eat sizable portions of non-high calorie foods.
Exercise Schedule
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

75-90
minute walk

 

60 minute cardiovascular
60 minute upper-body

 

60 minute cardiovascular
60 minute lower-body

 

120 minute trail run or bike ride

Typical Meal Plan
Breakfast
Whole wheat English muffin
Large bowl (2cups) of raisin bran in 2% milk

For Breakfast I have gone for high fiber. And slow burning carbs.

Lunch
Bag of carrots (12 pieces)
Peanut butter and jelly, whole wheat bread sandwich
One whole fruit item (banana, apple, grapes, etc.)

Snack
Almonds, another fruit, reduced fat Ritz crackers, or baked pretzels.

For Lunch I avoided chips and substituted carrots.

Supper
Large garden salad (green leaf lettuce, mushrooms, tomato, carrots, radishes, onion, zucchini, red pepper) light olive oil vinaigrette.
Medium serving of some low fat main course (pasta, hamburger, stuffed pepper, burrito)

Desert
Whole Fruit Sorbet

For Supper I went big on the salad and small on the main dish. I also switched from beer to Red Wine for alcohol.