An Ideal Meal

Get your protein, vegetables, grains, and anti-oxidants in low calorie, low fat combination.

It is a bowl of meat, vegetables, rice and beans.

I use packaged brown rice and black beans that have to be boiled for about twenty minutes. I boil the brown rice and black beans in separate pots because the black bean water turns the rice black. When I make soup, I might cook them together.

Then I broil a 3 to 4 ounce piece of chuck roast. You can use anything you like. The roast is low fat and I buy meat without anti-biotics or hormones.

I brown garlic and onions in olive oil in a frying pan. Then I add zucchini, broccoli, peppers, and tomatoes. Feel free to add as many vegetables as you like. I season with red pepper, seasoning salt, and pepper.

I mix the black beans and rice and put at the bottom of my bowl. I add my vegetable mixture and then top with my small steak.

Not only is it pretty and delicious with all sorts of tastes mixed in, but it is nutritious and sustaining; makes a great dinner or lunch.

If you are physically active, you will find this is great for fuel and recovery. I now try to surf twice a day and need lots of nutrition and can do it without lots of calories. I have a small portion of meat twice a day and have beans and rice often three times a day.

I have stopped using my protein powders and amino acid supplements to see if I can provide my recovery with better nutrition. If you are a non meat eater, you might not like this routine. If you are a meat eater, a total of 8 ounces a day in two meals is not very extreme. The broiling seems to take the fat out.

I find that I feel better than ever. I usually try to get some grains in my diet with 10 grain cereal and whole grain bread. I also have two or three portions of fruit bowls a day where I combine apples, bananas, peanuts, raisins, flax seed, and maybe a small spoon of peanut butter.

I make a vegetable soup that has a few more ingredients than the above dinner and can have that as a lunch, afternoon snack, or even after dinner snack. Even if you are not physically active, you could probably lose weight on this diet. There is no sugar, no fat, no bleached flour, no processed foods, and no restaurant foods.