If you’re new to the series, I’m putting my mom on a diet (because she asked me to, and I’ve lost 135 pounds myself (naturally). So here’s what you need to know: Part 1, here is the plan I designed for her, and here are her weekly updates: week 1, week 2, week 3, week 4, week 5, week 6, week 7, week 8, week 9, week 10, week 11, week 12, week 13, week 14, week 15, week 16, week 17, week 18, week 19, 1 month eating on her own, 1 year later.
Monday
Breakfast: 2 eggs, scrambled (140) in 2 teaspoons butter (60) and topped with 1 ounce cheddar cheese (100) and 2 slices crumbled bacon (70) = 370
*Andie note: Mom bought this breakfast at the cafeteria where she works and I thought it was a great choice.
Lunch: Honey Mustard Chicken Salad: vegetable base (3 large handfuls mixed greens, ½ cup chopped bell pepper, ½ cup chopped cucumber, ½ cup shredded carrot, 6-8 cherry tomatoes=50 calories) + 1 ounce crumbled feta cheese (1/4 cup = 70 calories) + 3 ounces marinated and grilled chicken (90 for chicken alone + 30 for marinade = 120) + 2 tablespoons Ken’s Light Honey Mustard Dressing (80) + 1/2 ear of corn, kernels shaved off (50) = 370
Snack: 2 cups green grapes (120)
Dinner: Leftovers from Sunday’s family cookout (somehow, even after this meal, there were still more…): 3 ounce 85% lean ground beef burger (180) + 1/2 ounce American cheese (50) + 1 hot dog (160) + 1 tablespoon ketchup (20) + 2 teaspoons mustard (10) + 1 1/2 cups mixed salad (20) + 1 tablespoon Ken’s Balsamic with Honey (40) + 1 large ear corn, kernels shaved (120) = 600
Dessert: Skinny Cow Ice Cream Sandwich (150)
*Mom loves Skinny Cow more than she loves me.
Total: 1610
….
Tuesday
Breakfast: 2 cups Cascadian Farm Honey Nut O’s (200) + 1 cup 1% (110) = 310
Snack: 1 banana (100)
Lunch: vegetable base (3 large handfuls mixed greens, ½ cup chopped bell pepper, ½ cup chopped cucumber, ½ cup shredded carrot, 6-8 cherry tomatoes=50 calories) + 1 grilled bratwurst, sliced (260) + 2 tablespoons Ken’s Balsamic with Honey dressing (90) = 400
Snack: 2 cups red grapes (120) + 2 tablespoons peanut butter (200) = 320
*Andie note: Mom called me mid-afternoon (after the grapes but before the peanut butter) and said, “Francie, I’ve been having the hungry horrors all day. It’s like nothing fills me up. What should I do?” GAH. I felt terrible, like I wanted to rush to her workplace with a meal. “Mom, eat something! Is the cafe still open?” She was relieved, telling me, “I’ll have peanut butter at my desk.” (At Mom’s work, within walking distance of her desk, are little tablespoon-ful packages of Smucker’s creamy peanut butter (along with saltine and graham crackers). Mom ate two.) Later in the day, I asked her how she felt after eating the peanut butter, and she told me simply, “Better.”
Dinner: 1/4th of broccoli cheddar frittata (160) + 1 cup pineapple (80) + 1/2 cup strawberries (25) + 3 slices bacon (100) = 365
Total: 1495
….
Wednesday
Breakfast: 1/2 cup dry old fashioned Quaker oats (150) cooked with 1 cup water, topped with 1 tablespoon brown sugar (60) + 2 tablespoons sliced almonds (14 grams = 80) = 290
Lunch: 1/4th of the broccoli cheddar frittata (leftover from dinner the night before = 160) + 3 slices bacon (100) + 1 1/2 cups chopped pineapple (120) = 380
Snack: 12 almonds (80) + 1 ounce raisins (100) = 180
Dinner: 4 ounces grilled pork tenderloin (160 for pork alone since pork is 40 calories per ounce + 30 for marinade = 190) + 1 cup creamy basil millet (235) + 1 1/2 cups mixed salad (20) + 1 tablespoon Ken’s Lite Options Caesar dressing (40) = 485
*Andie note: I’m obsessed with this Stubb’s pork marinade (chiles, lime, and ginger).
Make the millet: For 2 servings, in a small saucepan, bring 1 cup water to a boil. Add 1/2 cup dry millet, cover, reduce the heat to low, and simmer until the water is absorbed, about 20 minutes. Stir in 1/4 teaspoon salt, 1/4 teaspoon black pepper, and 2 Laughing Cow Light Garlic & Herb Cheese Wedges until melted. If necessary, add a tablespoon or two of hot water to help you achieve a smooth, creamy texture. Stir in 2 tablespoons finely chopped fresh basil and serve immediately. Each serving (about 1 cup) = 235 calories.
Total: 1335
….
Thursday
Breakfast: 2 cups Cascadian Farm Honey Nut O’s (200) + 1 cup 1% milk (110) = 310
Lunch: 1 Joseph’s Flax, Oat Bran, and Whole Wheat Lavash Bread (100) + 4 ounces Dietz & Watson homestyle turkey breast (120) + 1 Laughing Cow Light Garlic and Herb Cheese Wedge (35) + 2 teaspoons mustard (20) + lettuce and tomato (15) = 290
+ 1 1/2 cups chopped pineapple (120) = 410
Dinner: 1 serving Honey Barbecue Meatloaf (310) + 3/4 cup Perfect Mashed Sweet Potatoes (215) + 1 cup steamed broccoli (50) = 575
*Andie note: This meatloaf recipe is one of my all-time most popular posts. It’s not the one pictured above (that’s my Fool-Proof Turkey Meatloaf, which is also fab) but the meal was so identical I just had to use the photo.
Dessert: Skinny Cow Ice Cream Sandwich (150)
Total: 1445
….
Friday
Breakfast: 2 cups Cascadian Farm Honey Nut O’s (200) + 1 cup 1% milk (110) = 310
Out to lunch, Mom ordered the “Beef Tenderloin Panini,” which was sliced grilled beef tenderloin served on grilled brioche with pancetta, tomato, arugulam and roasted tomato aioli. From what Mom told me abou it, I’m just going to estimate here: 700
*Andie note: I had lunch envy. Big time.
Dinner: 4 ounces 93% ground beef burger (170) + 1 slice bacon wrapped around it pre-cooking (35) + 1 1/2 cups carrot fries (recipe in this post = 150) + lettuce, tomato, onion (10) + 2 tablespoons ketchup (40) = 405
*Andie note: Ohmygodohmygodohmygod. Try this bacon-wrapped burger as soon as you can. Hurry.
Dessert: Skinny Cow Ice Cream Sandwich (150)
Total: 1565
….
Saturday
Breakfast: 1 Ezekiel sprouted grain cinnamon raisin English muffin (160) + 3 slices bacon (100) + 2 cups cherries (150) = 410
Lunch: Quesadilla
1 Joseph’s Flax, Oat Bran, and Whole Wheat Lavash Bread (100) filled with 2 ounces sharp cheddar cheese (200) + 2 teaspoons honey mustard (20), folded in half and heated in a nonstick frying pan until the cheese melted = 320
+ 1 cup cherries (75) = 395
Dinner: At a friend’s wedding: ~1 1/2 cups cheesy pasta with beef, garlic breadstick, and small slice of pineapple cake = (guesstimate: 800)
*Andie note: It was a buffet
Total: 1605
….
Sunday
Breakfast: 2 cups Cascadian Farm Honey Nut O’s (200) + 1 sliced banana (100) + 1 cup 1% milk (110) = 410
No lunch
*Andie note: Did you anticipate my sigh?
Snack: 1 single serving bag Quaker Popped rice cakes in cheddar cheese flavor (90)
*Andie note: Mom scouted these snacks all by herself. She told me she “wanted something like chips, but lighter.” I don’t feel comfortable suggesting these as a snack on their own, but I’m willing to give them the green light as a craving-queller, if they work for her. Honestly, I’m the type that would sooner encourage her to have a single serving of something like Cape Cod chips (an old favorite), since I tend to think satisfaction doubles when having what you really want.
Dinner: 6 ounces marinated and grilled chicken breast (180 for chicken alone + ~30 for the marinade = 210) + 2/3 cup mashed potatoes (250) + 1 cup green peas (120) = 580
*Andie note: I used McCormick GrillMates Southwest marinade mix, and woo hoo is it tasty. Fantastic flavor with a kick of heat.
Dessert: Skinny Cow Ice Cream Sandwich (150)
Total: 1230
….
Week 7 Weigh-In:
Starting Weight: 210
Week 1 Weight: 201.4 (down 8.6)
Week 2 Weight: 199.4 (down 2.0)
Week 3 Weight: 199 (down 0.4)
Week 4 Weight: 196 (down 3)
Week 5 Weight: 194.4 (down 1.6)
Week 6 Weight: 193 (down 1.4)
Week 7 Weight: 192 (down 1)
Total Pounds Lost: 18
Mom’s thoughts on progress:
“Hi everyone,
As always thank you for the wonderful comments and your strength, which keeps me motivated! This week was a tough one with me wanting to eat constantly, and craving sweets more than ever. I truly just had no energy and when I don’t, I always feel like eating to make me more energetic. In reality, it really doesn’t make me more energetic, it just creates highs and lows for me. All week, I was particularly tired, somewhat stressed, and had a hard time finding the motivation to eat healthy. But I made it somehow and managed to lose another pound. Sadly I was almost down two pounds but my low energy kept me from moving as much as I should have. (I’m still not exercising.)
Don’t worry, after I had my hair cut and then had Andrea wax my upper lip, chin, and most of my face, I’m sure I’m down another pound or two!!!
I must say I really love coming home and having my Skinny Cow ice cream treat after dinner. I look forward to that. I am also trying different snack options such as 90-calorie rice cakes packs. I know a lot of people have been asking about what I drink: I always drink water, Fresca and sometimes diet Mountain Dew during the day. I probably have two diet sodas throughout a day and then water as much as I can.
I am also happy to say that I was able to wear a nice dress to a wedding that I attended. I didn’t just buy something that I had to because of my size. It was one of those dresses that hugs you and pretty much shows every bump and fat pocket, but with no shame I still wore it and nobody laughed (that I saw anyway)! I feel much better now, my energy came back on Saturday, and I look forward to another week of Andrea’s cooking and the great food she packs me for the day. I did promise a picture and I will deliver on that promise next week (week 8)!
Take care,
Maryellen”
*Andie note: Friends, below are ultra-basic printable meal plans from each week (essentially the text of the posts without the pictures and including the “Andie notes” because…I don’t really know why. They add color, I guess?). I hope they’re of some value to those who are interested. Next week will mark 2 months of this diet, and Mom and I are going to post a photo update with side-by-side comparison, to show you all her progress! xo
Print Week 7 Meal Plan (this week)
All looks delicious! 18lbs weight loss is great in only 7 weeks. Great to hear from your mom too, keep pushing on :)
It is amazing to read about your progress Maryellen – cannot wait to see your pictures, bet you look awesome and rocked that dress!
Way to keep it up Maryellen! Some days or weeks will be harder than others but you are doing a great job. What a journey so far!
You are doing such a fantastic job. Congratulations on your “stick to it” attitude. I’m curious on whether you and Andy have discussed how to adjust (or if you must) your calorie intake, now that you are down nearly 20 lbs?
Hi Julie,
A great question, because yes, Mom’s calorie needs do change with the more weight she loses. For now, though, since I see that she’s still able to drop weight at this calorie goal (1400), I’m going to stick with it. As long as her body responds, we’ll stay here. And quite honestly, I don’t really think I’ll ever drop her daily calories much lower than this; what I’d do is ask her to work on adding in exercise–like daily walking, which is something we talk about a lot, but Mom hasn’t been able to commit to or hasn’t wanted to tackle yet (and I get it; I’m not pushing).
Thanks for bringing this up!
Andie
Hi Andie and Maryellen,
Thank you both so much – Andie for the recipes and menu plans and Maryellen for a realistic and can-do healthy eating example. As a family we are following your diet, too! I print Andie’s recipes and post the pictures on the fridge. My 16 year old son and husband like looking at the pictures to see ahead and look forward to dinner. We’ve tried lots of new foods thanks to your suggestions. Here’s my favorite part of the diet – the meals are simple and healthy. I have no desire or time to slave in the kitchen for hours and these meals are all easy and yet still lovely. I am so excited every time you put up a new post . . . heartfelt thanks from my family to yours.
Donna,
This is so awesome. Thank you for following along with us!!
I’m going to use this as a bargaining tool with Mom: “You know, you can’t skip lunch because we have to have complete meal plans for our friends that do this with us!!!” :)
Andie
Ken’s Light Honey Mustard dressing is my LIFEBLOOD. That stuff is the BEST.
Liz,
The fact that you called it your lifeblood made my whole day better. Love that phrasing. Yes, it’s awesome, isn’t it?
:)
Andie
Hi Andie and Maryellen,
You are both so encouraging! I am so glad that you have stuck with your plan and are eating good food while you are at it! I just have a question about the eggs & bacon calorie count and what source you use to get the calorie information. I noticed you put 2 eggs are 70 calories but I have never seen an egg that is < 70 calories on it's own? Just curious! Also, I can't believe 3 slices of bacon is only 100 cals! Is it turkey bacon?
Thanks,
Austin
Hey Austin!
Sorry, my mistake on the egg count–I only wrote 70 calories (which, yes, is the amount of calories in one single egg), but I meant to write 140 to account for the two eggs. I’ve adjusted the calories above to reflect the change (adding 70 to the total).
As far as bacon goes: 2 pan-fried slices of pork bacon are generally 70 calories (sometimes 80 depending on the brand or the thickness of the bacon, but most packaged bacon is thin). So for 3, it’s just ~100.
Thanks for catching that!
Andie
Awesome, thanks. Good information on the bacon too! Have a good week.
Great job Maryellen…you are doing wonderful. I really understand…about the hungrys…I had a day that I could not get satisfied no matter how much I ate ( I don’t have a little angel suggesting something different or don’t eat that!). I also didn’t get all of my exercise in but still lost 2 lbs. Keep it up Maryellen…
Congrats!! You are doing a great job. I find you both inspirational.
I also have a confession. I share a love of hotdogs with you.
I get excited every week to see these emails come. I also with I had someone cook these wonderful meals for me.
Jeannine,
Thank you!
Mom will be happy to know she has a fellow hot dog lover among us. I’m serious when I say that she suggests we have them for dinner at LEAST three times a week, and somehow I curb it to one. I play the bad cop all the time.
Andie
Love that you and your Mom are letting us look into the window of your lives on her weight loss journey and your previous journey. Love your thoughts about your relationship with food, it has really helped me think about food differently and its role in my life. I would respectfully like to ask if you give thought to the fat content in the diet plan? It seems a little high on some days. Obviously you have greatly helped your mom be successful, so I am casting no stones! Just would love to hear your thoughts.
You guys are doing great, it’s really been fun to follow your progress, see the interaction between the two of you, and of course the food looks terrific. I’ve actually posted these on the Facebook wall of several friends and family members who are trying to lose weight.
One question that I keep wondering about? Do you guys live together or do you just go over and cook for her every day? If so, you definitely win the prize for daughter of the year.
Thanks April! Yes, we live together right now :)
Andie
Not to say that you don’t qualify as daughter of the year anyway. :)
Andie! Girl, I’m so glad you posted the printable versions of the meal plans! I’ve lost about 30 pounds over the last 6 months (basically by cutting out fast food and exercising). But I’ve really been looking for a low-calorie plan that i could follow (meaning, something other than bean sprouts and tofu). Your plan is perfect!!! Huge thanks to you and your Mom for sharing this journey with us!
I am loving these meal plans, especially because so many of them are low in carbs! I have insulin-resistance issues, so I am trying to significantly cut back on my carb addiction, switching out for healthy carbs and eating more veggies. I’m also a little picky, like your mom, so seeing all these ideas in foods I would totally eat is really exciting, and it still looks like a lot of food!
Congrats to your mom on buying a new dress that she felt good in! Can’t wait to see the comparison pics so she can see all her hard work. :)
I want to send my encouragement to you both! I’ve been following and find this such an amazing, loving, and challenging journey. I find that it’s especially hard for me to stick to healthy eating when you’re trying to lose weight and seeing little or no change on the scale, but that’s when I have to have faith what I’m doing. It’s not fun, and I can relate to lack of energy, but sticking it out will be rewarding.
I noticed the mention of diet soda drinks. I know there’s a lot of contradictory-sounding information out there, but I believe the current research shows that diet and sugar-replacement drinks can actually be more harmful than we think – that they alter our body’s natural metabolic responses to sweets and possibly calories in general, making it harder to lose weight. Perhaps you’ve already addresses this elsewhere, but some alternative-to-water/diet soda choices like ginger tea, mint tea (I love a decaf Irish Breakfast iced tea with mint leavesand a spoonful of sugar), possibly even sweetened with honey, may be something to explore. I’m sure you have more than your share of armchair diet planners out here. ;)
Again, wishing you both a lifetime of health and healthy eating. :)
Anna
Hi Andie!
Love this new series, has inspired me to get started on my own calorie tracking/dieting journey. Just curious though, what is the recipe for the broccoli cheddar frittata? It looks amazing!
OMG your mom is so funny and open! I love the waxing comment. Cheering her on :)
Hey Andie! I was wondering if we coudl get the recipe for the broccoli cheddar frittata?
Thanks!!
I would also love the frittata recipe! :)
me three :)
I really look forward to these weekly posts. You guys are both such an inspiration. Love your determination and attitudes. Keep up the great work!! It’s not easy, but the results speak for themselves. You’re slimming down! Looking forward to seeing more shed off next week. Thanks for sharing your story with us.
Love the waxing detail. I’m in desperate need of a wax, what kit do you guys use? I haven’t found one yet that I like.
Another inspiring week! It’s tough to stick with it when tiredness and cravings set up, but you did it! Woohoo!
And thanks Andie, for the printable menus. The meal pictures are great, but the printables will be easier to use for shopping lists.
Ok…just read through the comments knowing someone was going to mention….THE BANANAS! I can’t believe you ate 2 of them this week Maryellen – have you developed a taste for them? I don’t think I could manage without them! If I get hungry at the grocery I will specifically look for a perfectly ripe banana that is ready to be eaten on the drive home (terribly picky about what I will and won’t eat….if there is very many brown spots at all on it…wayyyy too sweet for me – just can’t handle the taste or the smell). I stand in front of the banana display picking a couple of green, 1 or 2 yellow with green stem, hoping that I can consume them before they are too far gone. Once they are past their prime I will make some banana oats or freeze them for a smoothie – I can handle them very ripe in those instances because that is the sweetener I use instead of sugar or sugar substitute.
18 pounds in 7 weeks is beyond awesome! You are doing really really Well!! You should be so proud of yourself. I have been insanely interested in your “diet”. I hesitate to call it a diet as it is more of a choosing of a new way of eating not so much a diet.
I am also “dieting” due to some recent digestive issues. I need less sugar and processed foods and more fiber. Seeing what your doing every day helps me make wise choices too. I especially like hearing whats going on in the day around your meals.
Andi you’ve got a great imagination for designing these dishes :) and congrats to your mom, her progress is inspiring me :)
Wow! Such care and beauty in the planning and cooking and presentation of the food. Sometimes we forget that simple things are so wonderful and satisfying!
Maryellen, congratulations on another week!!! Isn’t it amazing when waistbands stop hurting?
I’m sure you looked terrific in your new dress. I have such a long way yet to go with losing weight, but you give me inspiration. And, again, remember what 18 pounds lost means for your health, not just looks. Those 18 pounds have saved you all kinds of doctor visits, surgeries, pains, medications. Let’s keep looking forward, positive thinking! Consider me your California cheerleader!! :)
I cannot find that bread in any of my grocery stores :( I’ll check the co-op next time I’m there though.
As always, congrats to your mom! She’s an inspiration :)
I find it at our local small town (southern Illinois) health food store. I noticed it in the freezer section of our nearest city (Evansville, In.) at the grocery store.
Way to go MaryEllen; you are doing fantastically!
I look forward to reading these updates each week! Thank you for sharing the emotions you have around food and losing weight; these are often lost in stories of weight loss and I feel they are the most vital to successfully losing weight and keeping it off (being aware of your emotions and how they translate into your eating habits). It’s so much more than counting calories.
All of these dishes look really delicious and satisfying, thanks for sharing them! And what a great daughter you are to help your mom on her weight loss journey. I am getting so many tips myself, reading through your weekly updates! I really appreciate your philosophy on snacks that you mentioned in this post. I agree that sometimes the better snack is the one you really want, even if it’s higher in calories. I keep telling myself it’s all about making good choices most of the time, and always always use portion control.
Hey! I just wanted to let you know that I really look forward to reading this post every week. I’ve recently been trying to eat healthier and I find this a huge inspiration! Keep it up Andie and Maryellen. I know it is a lot of hard work and I wanted to tell you how much I appreciate all the work you’re doing!
I just read all of your posts, from the beginning to week 7. You have a great relationship with food and your mom!
Can any of you give me ideas for a good healthy breakfast with red rice? Im asian and we love our rice so Im avoiding white rice and limiting myself to 1/2 cup, once a day normally for breakfast. Any other healthy food ideas I can eat with rice in the morning?
Kara, one of my favorite (and easy) breakfasts is when I have leftover rice. I take a large plateful of washed/cut greens (like spinach or kale), microwave them for a minute or so to wilt, cook two eggs sunny-side up, and when they’re done, add a bit of rice to the greens, quickly microwave (a lightly moist paper towel on top keeps the rice from drying out), top with the eggs, sprinkle with some shredded parmesan cheese and a good salt and pepper. You can use any cheese you like – feta also works well, but don’t overdo it with the cheese or the healthy dish will swing over to less healthy. ;)
Actually, I meant to say spinach or *chard* – I haven’t tried to microwave kale and I’m just not sure how it would turn out. But I have also used arugula. :)
thank you so much for your help!
These printable meal plans are also really useful as a grocery shopping guide. Thanks!
Hi Andie!
First, as so many have said before, you (and now your mother) are truly an inspiration and a true joy to follow! It can’t be easy to be so open and vulnerable in such a public forum, and your willingness to speak about your struggles has been comforting in some of my more difficult times.
Beyond saying thank you for everything you do, I did also want to ask you a couple of questions about the meal plans you design. One of the things I find most difficult about planning my meals is the fact that everything comes in such large proportions (e.g., a pack of tofu would serve me for 4 meals). Eating the same thing over and over again throughout the week gets old very quickly. How do you manage this challenge? The second question is around how far in advance you plan your weekly meals? It seems like you’ve got a couple of weeks worth of plans in place so you can prep ahead of time. But is that true? Does it help to go week by week or plan a few weeks in advance?
Any suggestions you might have would be greatly appreciated! And thank you again for everything you do :)
This is nice post. Quite Informative and good writeup.
Hi Andie – I have printed the first 7 weeks of your mom’s diet plan but I don’t eat meat. Some would call me a pescatarian, as I do eat fish, just not every day. Do you have any recipe ideas that could be substituted for the chicken/pork, etc in these meals? Thank you so much :)
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