The Buddy Plan for Weight Loss

The Buddy Plan’s “Subtract 1” Meal Plan

Now that you’ve covered the five agreements, you’re ready to review the “Subtract 1” meal Plan. You’ll start each day with a complete breakfast and then subtract 1 item from your lunch and dinner that follows.

Breakfast

Evidence suggests that people who eat breakfast tend to weigh less than people who skip it. What’s more, the 2010 guidelines found that eating a nutrient-rich breakfast is a key behavior linked with weight loss and improved weight maintenance.

Breakfast should always be your biggest meal. You need to eat a breakfast rich in calcium, carbs, protein and a fruit or vegetable. This will give you a solid base of energy to get your day started and also prevent you from overeating later in the day.

The Complete Breakfast

Calcium: 6 ounces of Greek yogurt

Carb: 1 whole wheat slice of toast

Protein and Vegetable: Omelet made with 1 egg, 2 egg whites and vegetables 

Fruit: Mixed Fruit

Lunch: “Subtract 1” and Lose the Calcium

Lose the calcium and focus on eating lean protein, vegetables and a complex carb for a solid lunch that will keep you full. 

Stir Fry

Carb: 1 cup brown rice 

Protein: 4 ounces of lean chicken

Vegetable: Assorted vegetables

Alternative Lunch: Turkey Sandwich

Carb: 2 slices of whole-wheat bread

Protein: 3 ounces of turkey

Fruit: An apple

Dinner: “Subtract 1” and Lose the Carbs

Since you are entering the most restful part of the day, you now want to focus on having the lowest number of calories.

Protein:  6-ounce steak or other protein

Fruit or Vegetable: A good-sized portion of broccoli

The best weight-loss plan always includes exercise. Start with at least a 15-minute walk after dinner. If you’re in the same time zone as your buddy, you can even call one another to walk and talk together.