Eating Right Made Easy

by Dr. Julian Whitaker
Filed Under: Weight Loss
Last Reviewed 02/06/2014

Any successful weight loss program requires exercising and eating right. But knowing what eating right made easyexactly qualifies as “healthy eating” can be challenging. To help give you an idea here are two full-day meal plans I share with my patients at the Whitaker Wellness Institute.

Meal Plan #1:


  • Hearty salad (lettuce, beans, and other vegetables, with a low calorie, reduced-fat salad dressing)
  • 4 ounces lean protein such as chicken breast, turkey, or tofu

Mid-Afternoon Snack:

  • Zesty cottage cheese (¼ cup reduced-fat cottage cheese with ¼ cup salsa)


  • 4 ounces broiled salmon
  • Roasted vegetables (zucchini, squash, eggplant, and mushrooms are good options)
  • Green salad with low-calorie, reduced-fat dressing

Meal Plan #2:


  • Lentil soup or another vegetable-based soup with protein such as chicken or turkey
  • Green salad with low-calorie, reduced-fat dressing

Mid-afternoon snack:

  • Raw vegetables (i.e. carrots, broccoli, celery, cauliflower, bell peppers) dipped in hummus


  • Luscious Layered Salad
  • Steamed asparagus with lemon juice and lemon pepper or low-sodium seasoning of your choice

Optional Dessert:

  • Yogurt-fruit parfait (plain, nonfat yogurt with fresh berries sweetened with stevia)

Eating “right” can be easy and delicious. For additional tips on weight loss and more healthy recipes and meal ideas, visit

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