Dr. McDougall's Online Discussion Board

Following the MWL plan.

I hate to be the bearer of bad news, but in the most recent MWLP guidelines, Jeff Novick has said rice cakes and puffed cereals are no longer allowed (#7 below). It's been a long time since the book was written and these changes are very recent.

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A 10-POINT CHECKLIST FOR MAXIMUM WEIGHT LOSS (MWL)

1) Start each meal with a soup and/or salad and/or fruit.

2) Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches.

2) Choose fruit for desert.

3) Greatly reduce of eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them.

4) Eliminate all animal foods (dairy, meat, eggs, fish, seafood).

5) Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).

6) Eliminate any added oil.

7) Eliminate all higher calorie-dense foods including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit.

8 ) Don’t drink your calories (especially from juices & sugar-sweetened beverages).

9) Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.

10) Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).

Friday, May 4, 2018

B- Ore Ida Frozen Potatoes O'Brien , grain coffee substitute
Sn.-Leftover vegetable chili
L- Field peas, green beans, brown rice
Sn-2 rice cakes, hot tea
D- Smashed pinto beans, Mexican rice, vegetable chili, salad with FF dressing

Saturday, May 5, 2018

B-Potato hash, grain beverage
Sn-Leftover potato hash
L- Baked potato, lettuce and tomato salad with FF dressing
Sn. 2 rice cakes, hot tea
D- Baked beans, lettuce and tomatoes with FF dressing

Sunday, May 6, 2018

B- Hash browns with corn mixed in, hot grain beverage
Sn. Leftover hash browns, hot tea
L- Taco salad (beans on a bed of lettuce & tomatoes with a little salsa on top)
Sn.- Banana
D-Vegetable shepherd's pie, salad with FF dressing

Beginning weight: 254 lbs. (5/1/18)

Today's weight: 249 lbs.

Total weight lost: 5 lbs.

Monday, May 7, 2018

B-Puffed corn cereal, almond milk, 1/2 banana, hot grain beverage
Sn- 2 rice cakes, hot tea
L- Wendy's plain baked potato, side salad with lite ranch dressing
Sn- Hummus, raw veggies
D- Mexican rice with diced tomatoes and hot peppers, bean chili

Tuesday, May 8, 2018

B-Potato hash, hot grain beverage
S- Leftover potato hash
L-
Sn- Bagel chips ( I know I shouldn't have eaten these)
D- Lentil loaf, potatoes, corn


oops, forgot to post my lunch--I can't seem to remember what I had--must have been leftovers

Wednesday, May 9, 2018

B-Grits and toast (I had to go on a day trip out of town early in the morning. Grits, toast and hash browns were the only plant-based foods they had where we ate. The hash browns looked delicious, but I was afraid they would be too greasy, so I opted for the grits and toast with no butter).
Sn-nothing
L- Baked potato, salad with FF dressing
Sn- banana
D- McDougall Right Food vegetable soup over cooked rice

Thursday, May 10, 2018

B-Ore Ida Potatoes O'Brien, hot grain grain beverage
S-2 rice cakes
L- Out to eat at Captain D's. I had the plain baked potato, broccoli and corn on the cob
S- banana
D-Spinach salad with strawberries, brown rice with Teriyaki sauce, steamed broccoli

Friday, May 11, 2018

B- Potato hash, hot grain beverage
Sn- 2 rice cakes
L- Big baked potato, salad with FF dressing
Sn-So Delicious vegan ice cream (it was an extremely hot day and I buckled)
D- Spinach-strawberry salad, brown rice, butternut squash, black eyed peas

Saturday, May 12, 2018

B- Hash browns, hot grain beverage
Sn-3 rice cakes
L-Yellow rice with peas, potatoes and carrots
Sn- Leftover hash browns
D- Leftover yellow rice

Sunday, May 13, 2018

B-Hash browns, hot grain beverage
Sn. Leftover hash browns
L- Baked potato, salad with FF Italian dressing, broccoli
Sn.-popcorn
D-- Chili mac (no meat)--not on MWL plan., salad

Monday, May 14, 2018

B- Corn puffs cereal, almond milk, hot grain beverage
Sn-2 rice cakes
L- Leftover chili mac, salad, FF dressing
Sn.- nothing
D-Garbanzo burger patty, salad, FF dressing

Tuesday, May 16, 2018

B- Potatoes O'Brien, hot grain beverage
Sn- 2 rice cakes
L- Black eyed peas, buttternut squash, green beans
Sn- nothing
D- Bean chili, slaw