PREPARING HEALTHY FOOD FOR A HEALTHY LIFE – MAINTAINING LARGE WEIGHT LOSS – LIFE IS GOOD!!

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FOOD PLAN FOR WOMEN (FOR REDUCING)

BREAKFAST
1 Protein
1 Grain
1 Fruit

LUNCH
1 Protein
1 Vegetable
1 Fat

DINNER
1 Protein
1 Vegetable
1 Grain
1 Fat

PROTEIN
4 oz. meat/poultry/fish
2 eggs
2 oz. hard cheese
4 oz. cottage cheese (plain)
8 oz. yogurt (plain, no added sugar)
2 oz. nuts/seeds/nut butters (no sugar)
6 oz. beans (legumes)
4 oz. hummus
2 veggie burgers
4 oz. plain tofu
4 oz. tempeh

GRAIN
4 oz. cooked rice, potato, quinoa (or any cooked whole grain)
4 oz. corn or peas or winter squashes
2 oz. oatmeal or oat bran (weighed dry, before preparing with water)
3 rice cakes

FRUIT
1 piece of fruit (apple, orange, banana, peach, etc.)
6 oz. loose or diced fruit (berries, grapes, cantaloupe, watermelon, fruit salad, etc.)
2 oz. dried fruit (raisins, dates, apricots, etc.)

VEGETABLES
16 oz. cooked or raw or a combination of both
including summers squashes
including avocado and olives, used sparingly

FAT
1 Tablespoon oil (olive oil, canola oil, safflower oil, vegetable oil, coconut oil, etc.) (any oil)
1 Tablespoon butter or margarine (no sugar in ingredients)

CONDIMENTS (with meals)
free to use mustard, vinegar, spices, lemon/lime, cinnamon, pam spray, herbs, soy sauce, fat free broth or stock (unless you find yourself abusing any of these foods)

AVOID
flour
alcohol
sugar, artificial sweeteners, all sweeteners

see this article for all ingredients that are sugar:
Secret Sugars: The 56 Different Names for Sugar
https://www.virtahealth.com/blog/names-for-sugar

hi I’m Lulu and welcome to Lulu’s way I’m glad you’re here as promised I’m going to have you join me while I do some prep cooking I’m going to make that batch of roasted veggies that I talked about in my last video and um the ingredients in that is two zucchinis a red pepper an eggplant asparagus a sweet onion and some fresh garlic so here I go first thing I’m going to do is I’m going to rinse um rinse these off just give them a little little rinse take the sticker off okay I’m going to use this container to put all my chopped veggies in so I can season everything and Shake It Up um I might have to do it in two batches so that um there’s room for it to shake so I’m going to get my garlic press if you’ve never worked with a garlic press they’re pretty awesome you just put the garlic right in there and you just press it and it presses out here you don’t even have to peel it so you just go like this like this like that see how it all squirted right there see it out there it’s about as minced as you can get then you just take out the Skins put the next one in give me one more okay all of this is going in my compost bin right here that’s where all my garbage goes this goes in the sink this goes under here and then just gather this all together and I’ll put half in here CU I’m going to do half at a time and that goes right in there right in the bucket okay going to use my favorite knife here this is my absolute favorite knife and people have uh been asking me about this knife and I have a link for it in the description a lot of people have bought it because it’s awesome so I’m going to put one of the zucchinis in and I usually just cut the ends off I cut it down the middle like this and then I turn it like this together and then pieces about that size like that and this is how I cut a pepper I just cut the side off right here and then I just go like this and I just keep going all around like this all around the stem like that then this just pulls right out and then just there you have it so I’m going to put like half of it in here like this a little yucky piece so I’m going to take the the ends of these off cuz sometimes the ends of these can get kind of Woody they get very very tough so just take the very ends off going to take half of this going to cut these in thirds take my eggplant cut the top off cut the bottom off cut it in half the long way like that and then I’m going to cut it in half like this I’m going to cut in quarters and in quarters all right so I have this cut in quarters the long way now I’m going to do squares going this way there you have it now I’m going to cut the ends off the onion this end this end cut it in half take that first layer off one two three one two 3 okay so now so now we’re going to go for some seasonings so I want salt and pepper and I want uh smoked paprika and hot paprika I’m really enjoying the hot paprika so I’m going to do pepper salt hot paprika and smoked Pappa then I’m going to put the cover on give it a shake I’m always ready to cook [Music] okay now look at that that’s all the smoked paprika all over it it almost looks like it’s already been cooked and browned that’s a good thing so now I’m going to use this big ass pan because it’s a big ass amount of food I’m going to give it a little spray this is my uh spray Mister so I use this instead of Pam spray um it’s healthier and it’s uh less expensive so I’m just going to put a little coat of oil on the bottom so nothing sticks there we go then pour this on then I’m going to put this over here for now while I get the second batch prepared so now we’re going to take care of the rest of the veggies get them all cut up pepper the other half of this garlic in here we go Booka doodle another great thing about this knife is how you can just scoop things up like that it’s like a it’s cuz it’s so wide you can scoop stuff off and put it right on it’s just it’s a great great knife it’s not a cheap knife but it’s a good knife okay pepper salt smoked pot cover [Music] there you go another gorgeous gorgeous batch of beautiful veggies bring my tray back over it looks so good and they have not even cooked yet so I’m just going to kind of evenly distribute all this and this is going going out into the out into the big kitchen into the oven out there I have the oven preheating to 425 and I’m going to do 425 for half an hour then I’m going to check them I’ll give them a toss and I’ll just test and see if anything looks like it needs to be cooked a little bit more I might put it in for another five or 10 or it might be just perfect the only thing that uh would not delicious undercooked is the eggplant eggplant needs to be cooked through if the peppers were a little not quite soft and the asparagus wasn’t quite soft the zucchini onions that’s fine eggplant that’s underdone is not delicious so what I’ll do in a half an hour is I will just just poke around at the eggplant to see if any of it still feels firm uh every oven is different so I’m going to say start with 425 for half an hour I like to put it on the very bottom rack like close to the burner so it so it really roasts from the bottom um and then uh so we’ll have a look at these in a half an hour and while these are in the oven I’m going to make something else I’m going to bring this back out and going to bring my big trusty knife back out and I’m going to bring my two rud baggas they’re very odd looking veggie all right so under here is where I keep my instant pot we’ll put that right there we’re going to put some water at the bottom like about oh about that much that’s what I do so now this gets interesting okay because it’s very hard I don’t want to be I want to always cut cut away from me because these are so tough and you got to use such force that I always want that force to be going away from me rather than towards me so I just I start like this and I go like this I try to take as little I don’t want to go too deep cuz that right under the skin is the is the vegetable so once I go through the whole middle like this then I turn it like this and start going like this okay and now do the other end there it is so I’m going to get my little towel I’ll give it a little rinse put it right there all of this goes in my compost the same thing here we going to go through the middle again I’m trying not to go too deep because the deeper I go the more veggie I’m losing [Music] there we go rinse that all of this will be next year’s garden soil which is really a miraculous Wonder of nature how that all works okay so now I’m going to dice this that was exhausting just an FYI that was kind of exhausting but here I go again so I’m going to cut it in half you might have to do that then cut it in each one of these like in thirds and I’ll cut it like that [Music] on you just want them all to be the same size so they all have the same cooking time as close to the same size as possible there you have it here’s the instant part full it’s got the water in it close her up I’m going to plug her in and I’m going to check my phone in my phone I keep in the notes Samsung Notes I keep a list of cooking times pressure cooking times and these are just things that I’ve instinctually pick a time that I think would work then I try that and then I say okay next time it needs one more minute or one less minute and then I just adjusted in here so the last time I made it which I felt came out good it was 3 minutes pressure 3 minutes natural release so I’m going to come over here I’m going to put this on I’m going to hit pressure cook and I’m going to hit the plus so it goes up to three then I’m going to let it go now it’s thinking and it’s going to beep and say okay we got you you picked three there you go says on so right now it’s building pressure while it builds pressure it does some cooking when it reaches pressure it will beep to tell me it has reached pressure and then the 3 Minute Timer will start then it will beep again to tell me my 3 minutes are up and then I’m going to time I’ll time on my end the 3 minutes slow release so I’m not going to hit the vent until after 3 minutes another 3 minutes so it’s not building pressure but it’s still has the pressure so it Cooks in that residual pressure and then after 3 minutes of natural release I’ll uh release this vent and that’s how that looks um so we’ll wait for that and we’ll wait for the veggies from the oven so I’m going to put this aside over here while that’s cooking and I’m going to bring out that Dinosaur Kale that I bought the other day and I told you how I I I bake this in the oven and it comes out crispy I’m going to show you that okay it’s pretty gsh down good um you may do this differently but I don’t bother washing this I don’t want to wash it dry it it’s it’s just not that important to me if things are easy to rinse I rinse them I buy organic so I’m uh I feel like there’s less of an issue with pesticides um as far as who in the store has handled this and germs you know I got an immune system you know what I’m saying a kickass one so far so far so good all right so what I’m going to do what I’m going to do is I had a zoom call today with uh Renee and Lara my buddies my B life buddies we had so much fun we had fun um but yeah Renee teases me for saying and then what I did was and then what I’m going to do is so this is what I’m going to do now oh look at I said something different okay so I’m going to give this a spray down the bottom and then uh just like when I do the chicken I like to season the bottom salt and pepper I think I’m also going to throw on some um garlic powder and then take off these very ends right here not very much so now if I wanted to really make all of this really crispy I would do it in two batches okay single layer and I’m telling you they get crispy um almost like like crispy like chips but it’s it’s as delicious as that is and how much I enjoy it um it’s not really important to me that the whole pan is all crispy so by doing it all in one batch um a lot of it does not get crispy some of it does at the top a little bit at the bottom and that’s enough for me so you decide and then also if you I’m cooking this in the toaster oven if you had a you could do all this on a bigger sheet and it would be it would be less um less piled up so then I just go like that and then I do my my salt I mean my pepper my salt the garlic okay so now I just put this in the oven over here and I’ll put on bake I’m going to bake it real really hot I’m going to put it on 450 and I’m going to hit start I’m going to look at it in 10 minutes and then I’m going to what I’m going to get ready for when that comes out of the oven is I’m want to show you that um that fish that I bought uh that I showed you the the hattic filets from Whole Foods I’m going to get those ready for baking and those will go in the toaster oven just as soon as um just as soon as the kale is out so you see at the end of this evening I’ve I’ve I’ve already eaten my dinner so I’m not eating any of this tonight but I have an hour and I thought let me get those veggies roasted let me get the rooted bagers in the pressure cooker let me get this kale nice and crispy and let me bake some hack and then in an hour I have all of this stuff for the next few days you know to me that’s how I that’s how I operate all right so I’m going to do this same thing I’m going to I’m going to cook in this in this glass dish I’m going to put salt in the bottom of the dish I’m going to put some pepper at the bottom of the dish why not a little garlic garlic goes good with fish I’m going to do uh I’m going to do uh hot paprika down the bottom so now I’m going to cut these pieces out [Applause] put one here one there I’m going to give them a a rub down the bottom so they they get covered with all that stuff down there see that put some of this stuff on top as well on top I’m going to put smoked paika that’s all ready for the bacon in the oven going to say a real hot oven for me 10 minutes it’s done some people want to cook their fish longer some people want to cook chicken longer um me I I don’t do that I just cook it just until it’s just until it’s done especially when I want to heat it up I’ll be heating it up in meals and then I um that ends up getting baked almost kind of baked a little bit again you know so I don’t want want to overcook it so that’s what I got that’s what I got I’ll BRB to show you everything when it’s done okay the kale is done so this is what the kale looks like okay listen you can hear you can hear the crunchy pieces see the very crunchy crispy Crispy Crunchy you can see how crispy they are they’re like chips they’re like chips I would put this in my mouth right now and crunch it for you but guess what I don’t I don’t eat in between meals I just don’t not even kale fits in there perfectly I’m going to let this I’m going to let this cool off that’s going to be delicious [Applause] tomorrow okay my fish is done there’s the fish fresh out of the oven tomorrow for lunch I’m going to have 16 oz of those roasted veggies with a nice 4 oz piece of that hack right in the middle on a bed of rice delish everything is done it’s all on the cooling station come have a look at the cooling station here it is here’s the baked hattic with smoked paprika and hot paprika here’s my crispy kale chips here’s my roasted veggies and here is my rudaba in the instant pot so that was my cooking session for today I hope you learned some things if you have any questions just throw them in the comments section um you know any questions about anything I did um as you can see I kind of just wing it like I don’t follow recipes I don’t go online to find out times I just kind of use my instincts and I improvise when I run into problems you know like the uh the roasted veggies seem to be perfect 4:25 half hour and then 10 minutes under a broiler um they’re just done perfect um the kale chips it was about 10 minutes for the kale chips um and uh the hack was about 10 minutes and um yeah I mean look at all that food I have for the next few days you know um prepare prepare beautiful healthy foods for yourself and take care of future you current Lulu has just taken care of future Lulu um it’s very very important to me to always have what I need as delicious as I can make it um and I just I enjoy every gosh Dar bite I just do um and I hope you do too I hope you love the taste of taking really good care of yourself all that junk food and all that processed food and all that fried food and all that sugary sauces and sugary marinades and um desserts and lunch in meats and sandwiches and it’s just for me it’s a thing of the past I’ve had enough of that don’t want any more of it this is the stuff I want and this is the food that makes my heart sing today and bye for now