Meal Makeover Boot Camp: How to Stop Dieting, Create Healthy Meal Plans, and Learn to Love Eating Again

By Mirley Graf

Meal Makeover Boot Camp is NOT a diet. It's a way of improving your meals, one meal at a time so that you can create simple healthy habits, and LOVE healthy nutritious foods. 

Are you confused about how to put a healthy meal together? Are you tired of dieting? Are you overwhelmed when creating meal plans? Do you want to love eating again? In Meal Makeover Boot Camp, Mirley Guerra Graf takes you on a healthy eating journey showing you how to improve your meals and eat real food while not abandoning your favorite foods. With a meal by meal makeover and lessons on how to listen to your body, Mirley explains how to...

* simplify your kitchen

* say no to diets

* read food labels

* work with your cravings

* save on groceries

From breakfast to dinner, the Meal Makeover Boot Camp teaches you how to stop dieting, create simple healthy meal plans, and love eating real food. Because when you are healthy, you are available for those who need you most. 

About the Author: 

Mirley (meer-lay) Guerra Graf is the founder and editor of Healthy Simplicity, a website that inspires women to simplify nutrition and healthy living, so they can reduce stress, boost their wellness and enjoy a blissful life. She is a certified Ultimate Portion Fix Master Coach, author, former high school history teacher, mother to two beautiful girls, and a proud Navy wife. 

• Language: English
• Publisher: Mirley Graf
• Release date: May 8, 2019
• ISBN: 9781370345175

Book preview

Meal Makeover Boot Camp

How to Stop Dieting, Create Healthy Meal Plans, and Learn to Love Eating Again

By Mirley Guerra Graf

www.healthysimplicity.net

Disclaimer: This book contains advice and information relating to health care. It is sold with the understanding that the author and publisher are not engaged in rendering health services in the book. If you know or suspect you have a health problem, it is recommended that you seek your physician’s advice before embarking on any medical program or treatment. You should consult your own medical and health providers as appropriate before adopting any of the suggestions in this book or drawing inferences from it. This book does not replace a real physician, dietitian or nutritionist.

The author is not able to respond to specific questions or comments about personal situations, appropriate diagnosis or treatment; or otherwise provide any clinical opinions. All efforts have been made to assure the accuracy of the information contained in this book as of the date of publication. The publisher and the author disclaim liability for any medical outcomes that may occur as a result of applying the methods suggested in this book.

Meal Makeover Boot Camp. Copyright © 2019 by Mirley Guerra Graf

All rights reserved. No part of this publication may be reproduced, distributed or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Adherence to all applicable laws and regulations, including international, federal, state and local governing professional licensing, business practices, advertising, and all other aspects of doing business in the US, Canada or any other jurisdiction is the sole responsibility of the reader and consumer.

Neither the author nor the publisher assumes any responsibility or liability whatsoever on behalf of the consumer or reader of this material. Any perceived slight of any individual or organization is purely unintentional.

I dedicate this book to anyone who has felt overwhelmed trying to learn how to eat healthy, and plan their meals while trying to love eating again.

Contents

INTRODUCTION

PART I: HOW TO MAKE THE MOST OF THE MEAL MAKEOVER BOOT CAMP

This is NOT a Diet!

Eat Light to Heavy Meals

Set Meaningful Goals

PART II: YOUR FOUNDATION FOR SUCCESS

Phase 1: Improve Your Breakfast

Lesson 1: Green Smoothies

Lesson 2: Simplify Your Kitchen

Lesson 3: Say NO to Diets!

Lesson 4: Exercise

Phase 2: Improve Your Lunch

Lesson 1: Salads, Soups and Quinoa Bowls

Lesson 2: How to Read Food Labels

Lesson 3: The BIG 3 Macronutrients

Lesson 4: Listen to Your Gut

Phase 3: Improve Your Dinner

Lesson 1: Healthy Entrées

Lesson 2: Ingredients to Avoid

Lesson 3: Fruits, Veggies and Water

Lesson 4: How to Work with Your Cravings

Phase 4: Improve Your Snacks

Lesson 1: Eat Healthy Snacks

Lesson 2: Organic vs. Conventional Foods

Lesson 3: Eat Meat Responsibly

Lesson 4: Eat With Pleasure

PART III: Implementing the Meal Makeover Boot Camp in Your Everyday Life

Lesson 1: Save Money on Groceries

Lesson 2: Create a Healthy Meal Plan

Lesson 3: Live Beautifully

PART IV: Beauty Meals for Success

Smoothies

Breakfast

Salads, Soups, and Quinoa Bowls

Entrées

Snacks, Sides, and Dessert

ACKNOWLEDGMENTS

REFERENCES

About the Author

INTRODUCTION

"When you love your body,

your body loves you back."

–Mirley Guerra Graf

My objective in writing the Meal Makeover Boot Camp is to help you create long-lasting healthy habits so that you never have to purchase another diet book again. The simple habits you’ll learn in the Meal Makeover Boot Camp are easy to implement, whether you’re at home, work, or on the road. You’ll learn how to simplify meal prepping, minimalize your kitchen, and most importantly make mealtime joyful and nutritious. In this book, I’m going to show you how to:

Eat in a light to heavy meal order. Begin eating lighter meals in the morning, a medium-sized meal for lunch, and a more substantial meal for dinner in order to avoid bloat.

Eat whole foods that come from the earth, like apples, beans, and rice. Single food ingredients that are not chemically processed are easier to digest, and give you better health.

Eat with pleasure, and enjoy the foods you’re eating.

Listen to your body. Eat when you’re hungry, and stop eating when you’re full. If you notice that a particular food makes you break out, or gives you an upset stomach or headaches, stop eating it.

I went through my own meal makeover in 2013, shortly after I got married. However, my journey started around 2010. I was feeling lethargic, I had a lot of fogginess, and I had a hard time focusing or getting up to do anything due to lack of energy.

I grew up vegetarian, and believed that I was just healthier than others because I am a vegetarian. I ate bags of Doritos, fries, grilled cheese sandwiches, and a lot of junk food that was vegetarian and even vegan. None of it was good for my body, but I didn’t know that. Now, I did grow up eating healthy, but I got away from that once I started making my own money.

After a lot of research, I implemented my own meal makeover and made it a habit to eat the way I’m going to show you every day. It took me a couple of years to create this template. It’s a template that is for everyone with adequate health. You can modify it any way you like and still get the right amount of nutrients your body needs. That’s what I love about the Meal Makeover Boot Camp.

You see, food is visual. It’s hard to eat healthy when people are throwing numbers at you. I know that when people talk to me about how many calories I should eat, I’m completely lost because I can’t see that. What does that number look like in real food?

This book will show you with pictures how to put together a healthy meal. The amount of food that you should consume is up to you and how your body handles it. It is essential to listen to your body and see what foods are causing bloating and uneasiness.

I promise that this book will help you stop dieting, create healthy meal plans, and learn to love eating again.

PART I:

HOW TO MAKE THE MOST OF THE MEAL MAKEOVER BOOT CAMP

You don’t have to cook fancy or complicated masterpieces — just good food from fresh ingredients.

— Julia Child

This is NOT a Diet!

How is a diet different from the Meal Makeover program?

I must begin by emphasizing that this is NOT a diet book. It’s NOT a quick fix. It’s NOT a jump-start. In fact, it may take some time to implement all the ‘steps’ I’m going to teach you because you’re creating new habits and your palate is changing. This change takes time, and it’s