Healthy Diet

Thicky’s Healthy Diet

Monday
¾ cup or more dry oatmeal or CheeriosBerries – Blue, Straw, Ras, Black, Cloud, Boysen, Cran,  Pommegrannet.
Sunflower Seeds
1/2 cup Orange juice or Grapefruit Juice
Seltzer or mineral water.
Coffee

½ cup Skim Milk

Take stairs.

Apple
1/4 cup raw nuts – Cashews, Hazel, Walnuts, Pistachio, Almonds, Pecan, Hickory, Sunflower Seeds, Any.
Brazil nut
Water

4 oz. Fatty fish- (or Vegetarian DHA omega 3 oil and Kombu or other seaweed to get omega 3 DHA and iodine without over fishing the seas) Pickled Herring/ Salmon/ Sardines in water or tomatoes.
Leafy green veggie – Spinach,Collards, Lactinio Kale,Chard,Water Cress,Arugala,Grape Leaves,Bock Choy,Choy Sum,Lettuce – Eat all you want. Can be Steamed or Sautéed in Olive Oil
Whole grains – Oats,Amaranth,Barley,Millit,Quiona,Buckwheat,Spelt,Whole Wheat Red,Whole Wheat,Whole Wheat Cous Cous – Boil 2 cups cup of water Add grain for 20 Min. Can be Sautéed in Olive Oil. Or Whole Wheat bread.
Beans – Azuki, Fava, Turtle, Pinto, Kidney, Lima, Butter, Lentils, Split Pea, Cantinelli, Black eyed Peas, Green, Long, any. Boil 4 cups of water; turn off, soak 1 cup of beans for one hour, drain beans, Boil in 4 cups of water for 1-2 hours depending on size of bean. (20 min for lentils).
Fruit – Red Banana, Plantain, plum, persimmon, grapefruit, pummello, kiwi, papaya, mango, apple, orange.
Mineral Water,Seltzer Water.
Mix:
Nonfat plain- yogurt
Berries – Blue, Straw, Raspberries, Black, Cloud, Boysenberries
Coco Powder.

Walk 20-30 min.

Orange
Water

Wild Fish –  Tuna, Halibut, Croaker, Spot, Blue, Salmon, Mahi Mahi, Mackerel, Red Snapper, Or Any. Sautéed in olive oil or broiled, baked.
Optional Green Veggie.
Yellow Veggie – Sweet potato, Squash (winter, summer, spaghetti, Butternut, yellow) , Pumkin ,Zucchini, or Carrots.
Red Veggie – Cooked Tomtoes, Water Melon
Whole grains – Oats,Amaranth,Barley,Millit,Quiona,Buckwheat,Spelt,Whole Wheat Red,Whole Wheat,Whole Wheet CouCoucs,%100Whole Wheat Bread( no fat) – Boil 2 cups cup of water Add grain for 20 Min. Can be Sautéed in Olive Oil.
Beans – Azuki, Fava, Turtle, Pinto, Kidney, Lima, Butter, Lentils, Split Pea, Cantinelli, Black eyed Peas, Green, Long, or any. Boil 4 cups of water; turn off, soak 1 cup of beans for one hour, drain beans, Boil in 4 cups of water for 1-2 hours depending on size of bean. (20 min for lentils).
Optional half glass of Wine
Optional beer.

Optional 45 min walk.

Cup of Skim Milk
Tuesday
¾ cup or more dry oatmeal or Cheerios
Berries – Blue, Straw, Ras, Black, Cloud, Boysen, Cran, or pommegrannet.
½ cup Orange juice
Seltzer or mineral water.
Coffee
½ cup Skim Milk

Take stairs.

Apple
1/4 cup raw nuts – Cashews, Hazel, Walnuts, Pistachio, Almonds, Pecan, Hickory, Sunflower Seeds, Any.
Brazil nut
Water

4 oz. Fatty fish- Pickled Herring/ Salmon/ Sardines in water or tomatoes.
Leafy green veggie – Spinach,Collards, Lactinio Kale,Chard,Water  Cress,Arugala,Grape Leaves,Bock Choy,Choy Sum, or Lettuce – Eat all you want. Can be Steamed or Sautéed in Olive Oil
Whole grains – Oats,Amaranth,Barley,Millit,Quiona,Buckwheat,Spelt,Whole Wheat Red,Whole Wheat,Whole Wheet CouCoucs or ( no fat) – Boil 2 cups cup of water Add grain for 20 Min. Can be Sautéed in Olive Oil. Or Whole Wheat Bread
Beans – Azuki, Fava, Turtle, Pinto, Kidney, Lima, Butter, Lentils, Split Pea, Cantinelli, Black eyed Peas, Green, Long, any. Boil 4 cups of water; turn off, soak 1 cup of beans for one hour, drain beans, Boil in 4 cups of water for 1-2 hours depending on size of bean. (20 min for lentils).
Fruit – Red Banana, Plantain, plum, persimmon, grapefruit, pummello, kiwi, papaya, mango, apple, orange, grapefruit, or any.
Mineral Water,Seltzer Water.
Mix:
Nonfat plain- yogurt
Blueberries
Red Berries
Coco Powder.

Walk 45 min.

Orange
Water

Lean Red Meat –  Beef (Grass fed if possible), Lamb, Buffalo.
Optional Green Veggie.
Yellow Veggie – Sweet potato, Pumkin, Squash (winter, summer, spaghetti, Butternut, yellow) Zucchini, or Carrots.
Red Veggie – Cooked Tomatoes, Water Melon
Whole grains – Oats,Amaranth,Barley,Millit,Quiona,Buckwheat,Spelt,Whole Wheat Red,Whole Wheat,Whole Wheet CouCoucs – Boil 2 cups cup of water Add grain for 20 Min. Can be Sautéed in Olive Oil. Or Whole Wheat Bread.
Beans – Azuki, Fava, Turtle, Pinto, Kidney, Lima, Butter, Lentils, Split Pea, Cantinelli, Black eyed Peas, Green, Long, or any. Boil 4 cups of water; turn off, soak 1 cup of beans for one hour, drain beans, Boil in 4 cups of water for 1-2 hours depending on size of bean. (20 min for lentils).

Push ups – Sit Ups.
Optional half glass of Wine
Optional beer.

Optional 45 min walk.

Cup of Skim Milk

Wednesday
¾ cup or more dry oatmeal or Cheerios
Berries – Blue, Straw, Raspberries, Black, Cloud, Cran, Boysenberries or Pommegrannet.
Sunflowerseeds
½ cup Orange juice
Seltzer or mineral water.
Coffee
½ cup Skim Milk

Take stairs.

Apple
1/4 cup raw nuts – Cashews, Hazel, Walnuts, Pistachio, Almonds, Pecan, Hickory, Sunflower Seeds, Any.
Brazil nut
Water

4 oz. Fatty fish- Pickled Herring/ Salmon/ Sardines in water or tomatoes.
Leafy green veggie – Spinach,Collards, Lactinio Kale,Chard,Water  Cress,Arugala,Grape Leaves,Bock Choy,Choy Sum,Lettuce – Eat all you want. Can be Steamed or Sautéed in Olive Oil
Whole grains – Oats,Amaranth,Barley,Millit,Quiona,Buckwheat,Spelt,Whole Wheat Red,Whole Wheat,Whole Wheat CouCoucs( no fat) – Boil 2 cups cup of water Add grain for 20 Min. Can be Sautéed in Olive Oil. Or Whole Wheat Bread.
Beans – Azuki, Fava, Turtle, Pinto, Kidney, Lima, Butter, Lentils, Split Pea, Cantinelli, Black eyed Peas, Green, Long, any. Boil 4 cups of water; turn off, soak 1 cup of beans for one hour, drain beans, Boil in 4 cups of water for 1-2 hours depending on size of bean. (20 min for lentils).
Fruit – Red Banana, Plantain, plum, persimmon, grapefruit, pummello, kiwi, papaya, mango, any.
Mineral Water,Seltzer Water.
Mix:
Nonfat plain- yogurt
Berries – Blue, Straw, Raspberries, Black, Cloud, Boysenberries
Coco Powder.

Walk 45 min.

Orange
Water

12 Clams –  Long neck, Top neck, Cherrie Stone, Mussels, 1/3 can have whole canned (not minced can).
Optional Green Veggie.
Yellow Veggie – Sweet potato, Squash (winter, summer, spaghetti, Butternut, yellow) Zucchini, Carrots.
Red Veggie – Cooked Tomatoes, Water Melon
Whole grains – Oats,Amaranth,Barley,Millit,Quiona,Buckwheat,Spelt,Whole Wheat Red,Whole Wheat,Whole Wheet CouCoucs,%100Whole Wheat Bread( no fat) – Boil 2 cups cup of water Add grain for 20 Min. Can be Sautéed in Olive Oil.
Beans – Azuki, Fava, Turtle, Pinto, Kidney, Lima, Butter, Lentils, Split Pea, Cantinelli, Black eyed Peas, Green, Long, any. Boil 4 cups of water; turn off, soak 1 cup of beans for one hour, drain beans, Boil in 4 cups of water for 1-2 hours depending on size of bean. (20 min for lentils).
Optional Half glass of Wine
Optional beer.

Optional 45 min walk.

Cup of Skim Milk

OR
Poultry/Pork – Chicken, Turkey, Cornish Hens, Quail, Grouse, Duck, Lean Pork.
Optional Green Veggie.

Thursday
¾ cup or more dry oatmeal or Cheerios
Berries – Blue, Straw, Ras, Black, Cloud, Boysen or Pommegrannet.
Sunflower Seeds.
½ cup Orange juice
Seltzer or mineral water.
Coffee
½ cup Skim Milk

Take stairs.

Apple
1/4 cup raw nuts – Cashews, Hazel, Walnuts, Pistachio, Almonds, Pecan, Hickory, Sunflower Seeds, Any.
Brazil nut
Water

4 oz. Fatty fish- Pickled Herring/ Salmon/ Sardines in water or tomatoes.
Leafy green veggie – Spinach,Collards, Lactinio Kale,Chard,Water  Cress,Arugala,Grape Leaves,Bock Choy,Choy Sum,Lettuce – Eat all you want. Can be Steamed or Sautéed in Olive Oil
Whole grains – Oats,Amaranth,Barley,Millit,Quiona,Buckwheat,Spelt,Whole Wheat Red,Whole Wheat,Whole Wheat CouCoucs,%100Whole Wheat Bread( no fat) – Boil 2 cups cup of water Add grain for 20 Min. Can be Sautéed in Olive Oil.
Beans – Azuki, Fava, Turtle, Pinto, Kidney, Lima, Butter, Lentils, Split Pea, Cantinelli, Black eyed Peas, Green, Long, any. Boil 4 cups of water; turn off, soak 1 cup of beans for one hour, drain beans, Boil in 4 cups of water for 1-2 hours depending on size of bean. (20 min for lentils).
Fruit – Red Banana, Plantain, plum, persimmon, grapefruit, pummello, kiwi, papaya, mango, any.
Mineral Water,Seltzer Water.
Mix:
Nonfat plain- yogurt
Berries – Blue, Straw, Raspberries, Black, Cloud, Boysenberries
Coco Powder.

Walk 45 min.

Orange
Water

Wild Fish –  Tuna, Halibut, Croaker, Spot, Blue, Salmon, Mahi Mahi, Mackerel, Red Snapper, orAny. Sautéed in olive oil or broiled, baked.
Optional Green Veggie.
Yellow Veggie – Sweet potato, Pumpkin Squash (winter, summer, spaghetti, Butternut, yellow) Zucchini, or Carrots.
Red Veggie – Cooked Tomatoes, Water Melon
Whole grains – Oats,Amaranth,Barley,Millit,Quiona,Buckwheat,Spelt,Whole Wheat Red,Whole Wheat,Whole Wheet CouCoucs,%100Whole Wheat Bread( no fat) – Boil 2 cups cup of water Add grain for 20 Min. Can be Sautéed in Olive Oil.
Beans – Azuki, Fava, Turtle, Pinto, Kidney, Lima, Butter, Lentils, Split Pea, Cantinelli, Black eyed Peas, Green, Long, any. Boil 4 cups of water; turn off, soak 1 cup of beans for one hour, drain beans, Boil in 4 cups of water for 1-2 hours depending on size of bean. (20 min for lentils).

Push ups – Sit Ups.
Optional Half glass of Wine
Optional beer.

Optional 45 min walk.

Cup of Skim Milk

Saturday
Two Eggs, Whole Wheat –  Toast, French toast, W.W. Pancakes, Buckwheat Pancakes. (Made with just Whole Wheat, Orange Juice, Olive Oil, Sea Salt, Yeast.+ A tiny bit of real maple syrup sometimes.)
Berries – Blue, Straw, Raspberries, Black, Cloud, Boysenberries
½ cup Orange juice
Seltzer or mineral water.
Coffee
½ cup Skim Milk

Take stairs.

Apple
1/4 cup raw nuts – Cashews, Hazel, Walnuts, Pistachio, Almonds, Pecan, Hickory, Sunflower Seeds, Any.
Brazil nut
Water

4 oz. Fatty fish- Pickled Herring/ Salmon/ Sardines is water or tomatoes.
Leafy green veggie – Spinach,Collards, Lactinio Kale,Chard,Water  Cress,Arugala,Grape Leaves,Bock Choy,Choy Sum,Lettuce – Eat all you want. Can be Steamed or Sautéed in Olive Oil
Whole grains – Oats,Amaranth,Barley,Millit,Quiona,Buckwheat,Spelt,Whole Wheat Red,Whole Wheat,Whole Wheat CouCoucs,%100Whole Wheat Bread( no fat) – Boil 2 cups cup of water Add grain for 20 Min. Can be Sautéed in Olive Oil.
Beans – Azuki, Fava, Turtle, Pinto, Kidney, Lima, Butter, Lentils, Split Pea, Cantinelli, Black eyed Peas, Green, Long, any. Boil 4 cups of water; turn off, soak 1 cup of beans for one hour, drain beans, Boil in 4 cups of water for 1-2 hours depending on size of bean. (20 min for lentils).
Fruit – Red Banana, Plantain, plum, persimmon, grapefruit, pummello, kiwi, papaya, mango, any.
Mineral Water,Seltzer Water.
Mix:
Nonfat plain- yogurt
Berries – Blue, Straw, Raspberries, Black, Cloud, Boysenberries
Coco Powder.

Walk 2-3 hours.

Orange
Water

Shell Fish – Shrimp, Lobster, Crabs, Stone Crab, King Crabs, Calamari, Crayfish.
Optional Green Veggie.
Yellow Veggie – Sweet potato, Squash (winter, summer, spaghetti, Butternut, yellow) Zucchini, Carrots.
Red Veggie – Cooked Tomatoes, Water Melon
Whole grains – Oats,Amaranth,Barley,Millit,Quiona,Buckwheat,Spelt,Whole Wheat Red,Whole Wheat,Whole Wheet CouCoucs,%100Whole Wheat Bread( no fat) – Boil 2 cups cup of water Add grain for 20 Min. Can be Sautéed in Olive Oil.
Beans – Azuki, Fava, Turtle, Pinto, Kidney, Lima, Butter, Lentils, Split Pea, Cantinelli, Black eyed Peas, Green, Long, any. Boil 4 cups of water; turn off, soak 1 cup of beans for one hour, drain beans, Boil in 4 cups of water for 1-2 hours depending on size of bean. (20 min for lentils).
Optional half glass of Wine
Optional beer.

Cup of Skim Milk

Sunday
Two Eggs, Whole Wheat –  Toast, French toast, W.W. Pancakes, Buckwheat Pancakes. (Made with just Whole Wheat, Orange Juice, Olive Oil, Sea Salt, Yeast.+ A tiny bit of real maple syrup sometimes.)
Berries – Blue, Straw, Raspberries, Black, Cloud, Boysenberries
½ cup Orange juice
Seltzer or mineral water.
Coffee
½ cup Skim Milk

Take stairs.

Apple
1/4 cup raw nuts – Cashews, Hazel, Walnuts, Pistachio, Almonds, Pecan, Hickory, Sunflower Seeds, Any.
Brazil nut
Water

4 oz. Fatty fish- Pickled Herring/ Salmon/ Sardines is water or tomatoes.
Leafy green veggie – Spinach,Collards, Lactinio Kale,Chard,Water  Cress,Arugala,Grape Leaves,Bock Choy,Choy Sum,Lettuce – Eat all you want. Can be Steamed or Sautéed in Olive Oil
Whole grains – Oats,Amaranth,Barley,Millit,Quiona,Buckwheat,Spelt,Whole Wheat Red,Whole Wheat,Whole Wheat CouCoucs,%100Whole Wheat Bread( no fat) – Boil 2 cups cup of water Add grain for 20 Min. Can be Sautéed in Olive Oil.
Beans – Azuki, Fava, Turtle, Pinto, Kidney, Lima, Butter, Lentils, Split Pea, Cantinelli, Black eyed Peas, Green, Long, any. Boil 4 cups of water; turn off, soak 1 cup of beans for one hour, drain beans, Boil in 4 cups of water for 1-2 hours depending on size of bean. (20 min for lentils).
Fruit – Red Banana, Plantain, plum, persimmon, grapefruit, pummello, kiwi, papaya, mango, any.
Mineral Water,Seltzer Water.
Mix:
Nonfat plain- yogurt
Berries – Blue, Straw, Raspberries, Black, Cloud, Boysenberries
Coco Powder.

Walk 1-2 hours min.

Orange
Water

4 oz or 6 Oysters.
Optional Green Veggie.
Yellow Veggie – Sweet potato, Squash (winter, summer, spaghetti, Butternut, yellow) Zucchini, Carrots.
Red Veggie – Cooked Tomatoes, Water Melon
Whole grains – Oats,Amaranth,Barley,Millit,Quiona,Buckwheat,Spelt,Whole Wheat Red,Whole Wheat,Whole Wheet CouCoucs,%100Whole Wheat Bread( no fat) – Boil 2 cups cup of water Add grain for 20 Min. Can be Sautéed in Olive Oil.
Beans – Azuki, Fava, Turtle, Pinto, Kidney, Lima, Butter, Lentils, Split Pea, Cantinelli, Black eyed Peas, Green, Long, any. Boil 4 cups of water; turn off, soak 1 cup of beans for one hour, drain beans, Boil in 4 cups of water for 1-2 hours depending on size of bean. (20 min for lentils).
Optional Half glass of Wine
Optional beer.

Optional 45 min walk.

Cup of Skim Milk

Seasonings

Olive Oils.

Balsamic Vinegar.

Bulbs – Onions, Garlic, Shallots, Spring Onions, Red Onions, Leeks, Chives.

Peppers – Chile, Poblano, Jalapeño, Habanera.

Spices – Cinnamon, Nutmeg, All Spice, Tumeric, Cloves, Cumin, Coriander, Paprika, Curry, Saffron, Black Pepper, White Pepper any.

Herbs – Parsley, Cilantro, Curly Parsley, Sage, Dill, Thyme, Rosemary, Tarragon, Lavander, Oregano, Mint, any.

Citrus – Lemon, Lime, Key Lime, Zest (Graded Peel).

Ginger.

Sea Salt – White, Grey, Flur de Sel, Black.

Water – Filtered, spring.

Thicky’s Healty Diet

This is a diet that will gives all of the nutrients that you need for the week.  This diet does not create addictive cravings that most commercially sold food creates.   One this diet you will be able feel full after you have eaten enough.  I you eat this exclusivley you will lose the addictive cravings that you have for junk food over time.  You should only eat when hungry and get plenty of exersize and emotional stimulation.  Don’t hide your feelings from your freinds and take the steps you want to have a better life with out procrastinating.  This will  help you not sublimate by eating or credit card shopping.  I lost 16 pounds by following this diet and have gone from debt to saving because of not eating out as much.