Bonnie's Meal Plan
I promised to share my eating plan with all of you; yep my good old "getting in shape for being in a film" eating plan.
As an actress, I've had to get in shape before filming began (although as we all know, a studio prefers an actress be in shape... I did this for myself). I do this eating plan for my own comfort, energy level and, okay, at times I'm hoping to get a better "character wardrobe." (In "The Green Mile" the wardrobe was neither cute nor flattering, so I didn't worry so much about my weight.)
In "Cheaper by the Dozen," "Only You," "Jumanji," "Jerry Maguire," etc., I would always do the same "nutritional eating" at least a month before we began production. Yes, on this plan I would lose weight, my skin would look better, my energy levels would go way up, everything got better.
The plan I use is combination of what works for me and some tips I've learned along the way from experience, taking nutrition classes at Duke University and from a nutritionist by the name of Hermaine -- she was an inspiration and was dedicated to helping people learn healthier eating patterns. Mostly, she would recommend 1,500 calories a day for losing weight.
What those 1,500 calories consist of is just as important. We've all known people who have lost weight in an unhealthy way, or by some quick-fix diet plan that might include pills, but the outcome is usually at an awful price; kidney issues, an unhealthy look, gaunt appearance, lack of energy.
Let's all agree to do this in as healthy a way as we can... I'm not good at counting calories, so I'll just explain how I eat.
Planning is crucial -- when starting out, you might not want to try the diet at all, but instead simply write down everything you eat for one week so you can be more aware... then get yourself started. Number one hint: plan your meals. The night before, plan what you will eat the next day. If you are eating at restaurants more than most people, I will give you a few tips at the bottom of the page.
Please remember this plan is to LOSE weight; eventually you will want to maintain your healthy goal weight and when we get there, we can have our pasta back (once a week) and our wine and sauces that we miss -- once we get the metabolism up and burning fat, then we can put some extra calories back into our daily routine. I'll try to explain it as best I can. If you have any questions, please write in and I'll try to answer on the air. Here we go...
This plan is divided into a DAILY ALLOWANCE OF:
Men dieting: protein intake should be around 10 oz. per day.
Women dieting: protein intake should be around 9 oz. per day.
PROTEINS are: milk, eggs, meat, chicken, tofu, cheese. Combined total of above limited to 9-11 oz. per day.
CARBOHYDRATES are: veggies, fruit, bread, pastas, mayo, ketchup.
3-4 servings of fruit
4-5 servings of veggies
2 slices of a bread, (2 whole grain bread, or 1 scooped-out bagel, or 1 English muffin)
Liquids:
Alcohol: Please note that booze is SO fattening, and it bloats the face.
NO white wine. NO beer.
Red wine... (This is suited for me, that's why I'm adding this.) You may have one glass a week, remembering that one glass is considered 2 servings of bread. (This limit is so you can lose weight. After you get to ideal weight, you can go on maintenance, two glasses of wine.)
Coffee is fine, NO cream. NO flavored coffees. (If you put skim milk in coffee, that is considered a serving of 1-2 oz. of protein.)
Diet soda is extremely fattening, even if it is sodium-free. It is full of chemicals that are difficult for liver and kidneys to process, and in turn it affects your metabolism (ability to burn fat). If you must have a diet soda, limit yourself to 2 cans of Diet Rite a day. Or 2 Diet Cokes. (Diet Rite is less in... well, everything.)
Fruit Juices (apple, orange, grape juices) are very high in sugar and are not recommended, so limit to a small 6 oz. glass a day (if any).
It is important to have fruits and veggies with every meal.
The fruits and veggies list here are to lose weight, and are specific fruits and veggies because of their low sugar content.
To burn fat fast, remember to always combine a carbohydrate with a protein.
AGAIN: REMEMBER fruits, veggies and breads are CARBOHYDRATES. Meat, milk, cheese, soy and chicken are PROTEINS.
If you have a piece of fruit, have some cottage cheese or Laughing Cow brand low fat cheese with it.
FRUITS that are unlimited: Eat as much as you want from the below list, but have AT LEAST FOUR servings per day:
Raspberries
Strawberries
Blueberries
Cantaloupe
Black Berries
FRUITS that should be limited:
Apples: one a day
or
Bananas: one a day
or
Oranges: one a day
or
Grapes: twenty a day
Protein ideas:
FYI: When we say "scoop," you should picture an ice cream scoop size, which is estimated to be 3 oz. of protein; a chicken breast is about 3-4 oz. of protein.
PROTEIN: (meat, dairy)
Scoop of tuna salad.
Scoop of chicken salad.
Egg white egg salad from Trader Joe's (one small container 3 oz.)
Chicken breast
Steak
Non-fat yogurt
Hamburger patty
Tofu
Skim milk
Turkey
Cottage cheese
Laughing Cow brand spreadable cheese (two triangles)
Laughing Cow brand Bonbel light cheese (comes in red circle of wax in a small netted bag in dairy counter at most grocery stores)
Carbohydrates: (bread, fruit, veggies)
Bread: (one serving a day, meaning two pieces)
Types of bread: Choose ONE SERVING per day
Whole grain wheat, two pieces per day
OR
One bagel scooped out, (use a fork and scoop out the doughy inside of bagel before toasting or eating; this is considered a half-serving of bread)
OR
English muffin, sourdough is best, but any English muffin is less calories than bread or bagel.
OR
Sourdough bread, two pieces per day.
Carbohydrates continued: Veggies: unlimited ones, (as much as you like of this list per day, but at least 4 servings)
VEGGIES that are okay while dieting:
Green peppers
Red peppers
Broccoli
Cauliflower
Green Beans
Asparagus
Onions
Mushrooms
Spinach
Brussels sprouts
Veggies below are one per day, meaning a limited amount, like a cup.
Carrots
Peas
Corn
Yams
Sweet potato
CONDIMENTS
Condiments that are a "yes": mustard in an unlimited amount (can have as much as you like). Condiments that are to be used in limited amounts (meaning two tablespoons): ketchup, mayonnaise, relish, olive oil.
Sample menu:
BREAKFAST:
Cup of coffee, or water, or hot tea, or iced tea
Three egg whites omelet with all or some of the following ingredients:
Tomatoes, green peppers, red peppers, mushrooms, onions, broccoli, spinach, small amount of parmesan cheese (with salsa or mustard).
Scooped-out bagel with Laughing Cow cheese.
Fruit from your list: strawberries, blueberries, cantaloupe, raspberries.
MID MORNING SNACK:
Cup of coffee
An apple with a piece of BonBel cheese.
LUNCH:
Tuna salad on English muffin with
Asparagus, broccoli, strawberries, raspberries.
AFTERNOON SNACK:
Half a banana with tablespoon of Laura Scudder's peanut butter.
DINNER:
Steak fajitas with corn tortillas (not flour)
Blueberries, strawberries (or fruit of choice)
with one cup of non-fat vanilla yogurt.
OR
ANOTHER TYPE DINNER: Chicken breast smothered in mustard and baked with onions, broccoli, cauliflower, tomato slices, spinach.
Strawberries with one cup of non-fat vanilla yogurt.
BEDTIME SNACK:
Frozen strawberries, blueberries, raspberries, cantaloupe
or
Piece of BonBel or Laughing Cow cheese.
Tablespoon of Laura Scudder's peanut butter (oil poured off the top before use) with half banana.
Okay, that's our start, any questions, please ask. Restaurant eating is so fattening, but if you do go to restaurants, keep it simple; order chicken breast grilled with veggies... drink plenty of water with each meal. Be proud of yourself, we are starting out... one day at a time.
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Dear Bonnie, I watched your show today and it was great, as usual. You talked about your hair, and this has prompted me to write. I have been bothered since you read the hand written letter from the 82 years young women who thought that a women your age needed to have a shorter style. You talk about Locks of Love, but as I understand this... you process your hair. They only take all natural hair. I only treat mine with lemon juice as a rinse and they won't take it. I am also a natural blonde. When my mother lost her hair from chemo I wanted to give mine to her, so I know what the feelings of giving to someone and not being aloud are all about. If you have more information on the organization you are in touch with , please let me know. I too am in need of a shorter style. Take Care and thanks for the wonderful show. Mary Nov.18
BONNIE LOVE JUST LOVE YOUR SHOW..YOU MAKE ME LAUGHAND YOU ARE SO HONEST AND ADORABLE,,,LOVE ALL YOUR MOVIES AND YOUR MOM SHE IS SO SWEET AND CUTE..
Dear Bonnie , I DON'T Mean to sound nuts !! ? BUT, I HAVE A CRAZY SENSE OF HUMOR LIKE YOU!! & I
THINK YOUR LIFE CHANGE IS AMAZING & LOCKS OF LOVE IS A GREAT WAY TO GIVE BACK !!
Dear Bonnie - Love your Show. The one question I have is, who decides and what determines how long a guest is on the air? Sometimes I'd like to see you spend more time with them. Is it just because they aren't really very interesting or do they not want to talk about themselves?
Thanks,
Joyce
Hi Bonnie
I love your show, and watch it every day. I started your diet with you and I have lost 12 pounds so far, still have 10 to go but I really feel energized and encouraged this time to keep going, it really isn't that hard to eat healthy and I have tried alot of diets in my 63 years but this is the first one I think I can really stick to, not tooo many rules. Thank you Bonnie.
Connie
Chula Vista, CA
Can you substitute egg beaters for your egg whites. I hate to keep throwing out egg yolks and I have used up creative ways to use them.
Dear Bonnie, My mom and I discovered your show, when I was in a hospital after a pretty big surgery. We LOVE YOU and all the crew. You all are such a big family!There are no show's like yours anymore. Please keep up the good work with the diet. My mom is following it too. Take care and God Bless. Thanks for all the laughs. Your mom and you remind me of my mom and me. When I am down my mom can crack me up. We love tunning in.
Sincerely,
Dawna L. McGovern
Moline Illinois
I tried your banana trick with the peanut butter, but after I froze it and took it out of the freezer it turned to mush..What am I doing wrong?
I want to adopt frosty
Love the healthy eating plan and have started today! Just one question... as in the unlimited fruit and veggie list - do I have to pair each little snack of these along with protein each and every time? I'm confused on that. Thanks xo Bridget
Bonnie,
Several weeks ago I came across your show and I've been hooked. I feel like I'm sitting across the table from a good friend or one of my sisters that's how down to earth and real you are. The thing I like the best is that you just bring to the table good, clean fun which lately I have found to be a very rare thing on TV. I also am a nurse and I worked oncology for a couple of years before I got married 30 years ago. While raising my boys I worked in a physicians office, and then I was a clinical research nurse for 12 years. I had to go on disability because of the "wonderful" affects of Lupus. On Friday night my oldest son asked his girlfriend of 2 years to marry him and she said yes. The wedding will be on 10/10/10 (their first date was on 10/10/07)
Anyway, when I got married I wore a size 5 wedding gown. Now, due to the medications I have to take and this illness; well let's just say I need help. When my youngest son was married a year ago, I felt so embarassed. I had a hard time finding a dress and I just didn't feel beautiful, I wanted to hide and certainly didn't want any pictures taken.
I desperately want to lose weight before my older son's wedding. He was my miracle baby, My first 2 children died, 1 stillborn (a son} and my daughter died at age 2 months due to congenital anomolies, which later, after I was diagnosed I learned were caused by the Lupus condition. When I got pregnant again my OB wanted me to abort this baby and not have any more, but I refused. I just believed God's promises to me and trusted His Word. I knew He would be perfect and He was!! And he turned out to be one of the most handsome, smart and gifted young man you'd ever want to meet. Same goes for his brother. So I want to look beautiful and slim at this wedding, the way I did at my wedding 30 years ago. I want him and my beautiful new daughter in law to be very proud of me, and I want my husband to beam from ear to ear. So I pray your diet plan will help me on that road and I just ask you all to pray for me along the way.
Thanks so much for your kindness and caring heart, you are such a breath of fresh air.
Love you,
Angie from St. Petersburg, Florida.
Just started eating egg white omlets. My wife grows fresh mustard greens in her garden, I cut up a couple of leaves with a pinch or two of shredded cheese in the omlet. Mustard greens are very nutritious. Great flavor.
Hi Bonnie,
I like your plan, but I have a question about fish. I love salmon, and often eat smoked salmon for breakfast as my protein. I also love shellfish for lunch and/or dinner. What do you think about these "under the sea" critters?
Thanks and I love the show!
Dear Bonnie,
I am a 20 year old female married to a Marine serving our country. I've always been a victim of the quick diet plans and I looked great 3 months before my husband came home from deployment. He was gone 8 months and I wanted to look my best. I moved, changed school, transferred to a new job all before he came home and my body took the toll. All the weight I had lost came right back plus more and I was heavier than when he left. He came back and said he hadn't noticed but being a woman it's what we do best is 'notice'. I just started watching your show and I've decided to do it right this time and lose weight with you. I hope you know you've helped me in my transition and i appreciate it!
Thank you,
Rachel
Hi Bonnie,
Love the show! Love your wit,talent,but most of all I love you being you!.. Thanks for the jump start on the meal plan you have suggested. I needed a guide line to follow and I'm on the road like you to a better and healthier life style.. I hope you'll be keeping us up to date with your progress and giving us lots of info and hints. Keep up the good work and remember....
THE DIETER'S PRAYER
Originally Titled "Fat Man's Prayer," by Victor Buono
Lord, my soul is ripped with riot
Incited by my wicked diet.
"We are what we eat," said a wise old man,
Lord, if that's true, I'm a garbage can.
To rise on Judgment Day, it's plain,
With my present weight, I'll need a crane.
So grant me strength that I may not fall,
Into the clutches of cholesterol.
May my flesh with carrot-curls be dated,
That my soul may be polyunsaturated
And show me the light that I may bear witness,
To the President's Council on Physical Fitness.
And at oleomargarine I'll never mutter,
For the road to Hell is paved with butter.
And cream is cursed; and cake is awful;
And Satan is hiding in every waffle.
Mephistopheles lurks in pepperoni,
The Devil himself in each slice of bologna.
Beelzebub is a chocolate drop,
And Lucifer is a lollipop.
Give me this day my daily slice,
Cut it thin and toast it twice.
I beg upon my dimpled knees,
Deliver me from jujube's.
And when my days of trial are done,
And my war with malted milk balls won,
Let me stand with Heavenly throng,
In a shining robe -- size 30 long.
I can do it Lord, if you'll show to me,
The virtues of lettuce and celery.
Teach me the evil of mayonnaise,
And of pasta a la Milanese.
And crisp-fried chicken from the South,
Lord, if you love me, shut my mouth!
Amen
Bonnie I love your show you are a breathe of freash air. I am having a hard time loosing weight five years ago my weight was 135 size 8 now I am close to 200 lbs and I can't loose it I have tried everything. I am 62 years old and on all kinds of meds I have tried every diet out there from low carb diet to calorie counting with no luck. My problem is my husband he wants me to cook all the time it is hard to cook fried chicken, mashed potatoes, beef with noodles on and on. I tried to cook for him then I seat and eat nothing it just does not work. He can eat anything and does not gain a lb. He seats and eats ice cream, sweets like pie, cake every night I think I gain weight just watching him. I do drink diet pop a lot didn't know it could keep me from loosing weight.
I will try your diet.
I hope your show stays for a long time just love it.
Anita
Hello Bonnie,
I would like to try your diet, could you please send me all the info. I am 52 years old and I have lower back problems so I try to walk two miles a day for exercise, and I went on the special K diet and gained more weight. I am 5'5" and now weight 200 pounds, please if you can give me some help on this I would appreciate it.
Thank you, And Sincerely a Fan.
Therese Root
Dear Bonnie,
Love your show. You are so down to earth. Your mom reminds me of my mom.
Questions about diet:
what about lettuce cucumbers & tomatoes? Can we eat them?
Need more examples of meals.
Bonnie, you had the Hungry Girl on your show as she was promoting her book 200 Under 200. I have had that book since June and love it. You can find quite a few great snacks in there to help you along your way.
I lost a whole size before going on vacation. I am a petite woman - 5'1" tall and now at 105. To lose weight I needed to eat 1040 calories a day to get to 104. I lost the weight in 6 weeks by eating from Lisa's book and also from a great book called Cook Yourself Thin. I used Lisa's book for breakfast and lunch and used the CYT book for dinner. It made losing weight very easy.
I find that you have to do 2 things to lose weight - be committed to doing it and portion control. So important. I do not deny myself anything - if I want something naughty, I portion it out and leave the kitchen with it. I eat it and I don't fret about it afterwards. I also try to keep my breakfast and lunch under a certain amount of calories.
When maintaining, I try and keep my snack attacks limited to 1 a day and try and make it something good for me. I do have my temptations and try to eat something naughty on the weekends. When it becomes Monday again, I stick to my plan. I misbehave for one day on the weekends - usually one meal and 1 dessert and then go back to it. I have kept the weight off now for 3 months and am thrilled with it.
Good luck with the nutritional changes. I am sure you will succeed.
Your friend, RisaG
How do beans fit into your diet or do they? I use beans as a source of protein but I know they can also be a carb.