2009, blog, recipes

RECIPE: YOU – On a Diet a.k.a The Dr. Oz diet


1p – I grabbed a couple bags of baby spinach and put in freezer bags. I got some YUMMY Japanese seedless cucumbers, 4 large tomoatoes, 7carrots, and bag of celery stalks. I cut all of that up and put inindividual serving bags.

I LOVE Aldi’s frozen chicken breast. Just another way to make delicious quick protein. I bought the Teriyaki chicken for $7.


4pm – As my afternoon snack I have 1 honeycrisp apple and 1/4 cup of walnuts. I’m thinking of staying away from the popcorn option.. but we’ll see!


For my first week, I just wanted to get everything coordinated in my mind, so I went with simple simple simple! No elaborate recipes just yet.. need to get a hang of this first.

7p – I broiled 14 small pieces of tilapia.1/3 I made with paprika and some other spices; 1/3 I made with lemon pepper; 1/3 I breaded with plantanko bread crumbs.

I broiled some fresh broccoli. I used some brown rice cooked with chicken stock as my whole grain. I already had the rice, but want to try quinoa soon.

As my colorful vegetables, I made 2 options:

1) 2 green, 1 yellow, 1 orange, and 1 red pepper sauteed with 1 onion.

2) 2 yellow and 2 green squash sautéed with 1 onion.

SO delish UH!!! I LOVE sautéed squash!! I didn’t cook ANYTHING TOO much.. Just enough so that when things are reheated, they don’t dry out.


As my exercise, I’m using ChaLEAN Extreme. I lost over 20 pounds in 2 months when I followed the ChaLEAN menu and exercise plan. The menu plan was very descriptive, so I got a little too exuberant and spent way too much money on ingredients!! I needed a lower cost option. I know how to eat well on my own, but I’ve fallen off the wagon for a while, so I figured I’d try something a bit more strict to get back on track. So.. we’ll see how this goes!

How does this plan work nutritionally?

I utilized my sparkpeople.com account to gauge how this will fit in my normal eating goals.

I’ve lost over 100 pounds \o/. See my story here. I am NOT a nutritionist or a doctor. This blog is NOT meant to be a substitute for any professional guidance or counseling. The information I provide merely reflects my own personal experiences and is NOT meant to take the place of medical or nutrition advice from professionals. But it’s helpful and pretty…so enjoy! 😀

My BodyBuilding Boo and I like to live an 80/20 lifestyle; 80 percent of our foods are clean, healthy, whole natural foods and then we allow ourselves to indulge in processed food varieties 20 percent of the time. We like to KISS our recipes (Keep It Simple Sweetie); Easier to track, monitor, and meet our MACROS that way!

– Estee D. Ratliff

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