Dieting Your Own Way

By Sharon Musso

Chapters 1, 2 and 3 have tables of breakfast, snack, lunch and dinner
of both regular and diet meal suggestions. Chapter 4 has tables of
food groups and their types of food choices to choose from and
plan your own menus. Chapter 5 has some recipes of plain cooking both
meals and salads of general portions for one person. And Chapter 6 includes
the 21 most celebrated holidays with diet suggestions.

• Language: English
• Publisher: Xlibris US
• Release date: Sep 9, 2009
• ISBN: 9781441576873

Sharon Musso

I am Sharon Lee Musso, and I am legally blind from not taking care of my diabetes years ago. I was born in Allentown, Pennsylvania. I have 4 grown children, two daughters and two sons, and a multitude of grand children. Thru out my many years I had struggled with juggling a job, spending quality time with my young children back then, and choosing and eating a healthy diet. I would come home from working long hours and just didn’t feel like figuring out what to make, and then have to begin cooking a meal. I wish I had a book already planned out of with nutritional meals for me those days. So now in my later years, I thought maybe I could do something that would both entertain me and help others as well. I believe this book will make it easy for others. I had gone to the school for the blind and they taught me a great deal and how to do things differently. I hope you will enjoy this book as much as I enjoyed writing it.

Book preview

Copyright © 2009 by Sharon Musso.

All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the copyright owner.

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Contents

ANNOUNCEMENTS

ACKNOWLEDGMENTS

PREFACE

CHAPTER ONE: TABLES OF BREAKFAST SUGGESTIONS

CHAPTER TWO: TABLE OF SNACKS SUGGESTIONS

CHAPTER THREE: LUNCHES OR DINNERS

CHAPTER FOUR: DIETING YOUR OWN WAY!

CHAPTER FIVE: SOME RECIPES, PLAIN COOKING

CHAPTER SIX: TWENTY-one of the most celebrated Holidays (GENERAL PORTIONS)

ANNOUNCEMENTS

ACKNOWLEDGMENTS

Thank you to all for helping me in putting this book together.

PREFACE

This book has been written for all who just don’t have the time to plan nutritional meals either for themselves or for their family. I tried to suggest a variety of many different meals. Everyone gets bored with the same food all the time, and of course, we need our snacks. It’s just too long a time between meals to hold out. Remember, drink eight eight ounces of water a day to keep your kidneys flushed. I found it easy to do this at every meal and snack time, plus in the morning when you first get up, and just before retiring for the night. Also four ounces of cranberry juice each day may help keep kidney infections down. Thank you. Enjoy yourselves.

CHAPTER ONE

TABLES OF BREAKFAST SUGGESTIONS

There are nineteen tables of examples of breakfast suggestions of what to eat for both regular eating and dieting.

Nineteen weeks of not trying to figure out what to eat on your own.

Enjoy the luxury of not having to stress over what to eat. There are about five month’s worth.

In chapter 4, Dieting Your Own Way, you will find tables of food choices to make your own choices of what to eat.

CHAPTER ONE    TABLE OF BREAKFAST SUGGESTIONS

BREAKFASTS

Sunday

1 pear

1 six-inch pita, regular or sugar free

4 oz. Delmonico steak with ¼ c cooked onions

1 medium egg or ¼ cup egg substitute cooked in cooking spray (regular or light)

1 oz. any cheese, regular or low sodium and fat free

8 oz. beverage, regular or diet

Monday

½ cup raspberries

1 cup cooked Cream of Wheat (regular or instant) with 1 cup regular or skim milk and 1 tsp. regular sugar or 1 pack sugar substitute

8 oz. beverage, regular or diet

Tuesday

4 oz. orange juice, regular or light

2 three-inch-wide pancakes with ¼ cup syrup (regular or diet)

2 strips bacon, regular or turkey

8 oz. beverage, regular or diet

Wednesday

1 cup pineapple chunks

1 slice toasted rye bread

3 oz. regular or light chicken à la king

1 small potato (peeled and sliced) and ½ cup onions (both fried with regular or light cooking spray)

8 oz. beverage, regular or diet

Thursday

½ cup blueberries

4 oz. SOS, regular or light (ground beef or turkey meat on top)

1 slice any toasted bread

½ cup sweet-and-sour tomato slices

8 oz. beverage, regular or diet

Friday

1 cup melon chunks with 1 tbs. cinnamon sprinkled over melon chunks

1 slice French toast with ¼ cup regular or sugar-free pancake syrup

8 oz. beverage, regular or diet

Saturday

4 oz. orange juice

1 medium egg fried in cooking spray (regular or light)

1 oz. mozzarella cheese, regular or low sodium and fat free

1 slice toasted rye bread with 1 tsp. butter or light margarine

2 strips bacon, regular or turkey

8 oz. beverage, regular or diet

CHAPTER ONE    TABLE OF BREAKFAST SUGGESTIONS

BREAKFASTS

Sunday

1 tangerine

1 slice French toast (any slice of bread, regular or light) with ¼ cup syrup (regular or sugar free) and ¼ cup chopped pecans as topping

8 oz. beverage, regular or diet

Monday

10 pcs. grapes

Western omelet:

1 medium egg, beaten or ¼ cup egg substitute

1 oz. any cheese, regular or low sodium and fat free

⅓ cup any fresh diced vegetables (mushrooms, bell peppers, onions, etc.)

1 tsp. Bac-Os bits (imitation bacon)

1 corn muffin with 1 tsp. butter or light margarine

8 oz. beverage, regular or diet

Tuesday

½ cup sliced strawberries

1 tbs. cool whip, regular or light

4 oz. chicken à la king, regular or light

1 small potato, peeled and sliced and oven fried or panfried with regular or light cooking spray

½ bell pepper, sliced into strips (eaten raw)

8 oz. beverage, regular or diet

Wednesday

1 six-inch banana

wrap:

1 six-inch pita, regular or sugar free

2 oz. ricotta cheese, regular or light

1 tbs. jelly, jam, or preserves (regular or sugar free)

1 tsp. shelled sunflower seeds

8 oz. beverage, regular or diet

Thursday

4 oz. grapefruit juice, regular or sugar free

2 oz. egg salad on 1 slice whole-grain toast with 1 tsp. butter or light margarine

1 sausage patty, regular or turkey

8 oz. beverage, regular or diet

Friday

1 cup watermelon chunks

2 oz. seafood salad, regular or light

1 slice toasted pumpernickel bread with 1 tsp. butter or light margarine

8 oz. beverage, regular or diet

Saturday

½ cup blackberries

4 oz. plain yogurt

8 oz. beverage, regular or diet

CHAPTER ONE    TABLE OF BREAKFAST SUGGESTIONS

BREAKFASTS

Sunday

½ grapefruit

1 poached egg

½ English muffin with 1 tsp. butter or light margarine

1 oz. Taylor’s Pork Roll, regular or low fat

8 oz. beverage, regular or diet

Monday

1 apple (peeled, cored, and sliced) with 1 tsp. cinnamon sprinkled over apple slices

1 pack instant grits (plain) with 1 oz. any cheese (regular or low sodium and fat free)

1 tbs. Bac-Os (imitation bacon)

8 oz. beverage, regular or diet

Tuesday

1 six-inch banana

1 cup Cheerios with ½ cup regular or skim milk

8 oz. beverage, regular or diet

Wednesday

4 oz. orange juice

2 three-inch-wide pancakes with ¼ cup syrup, regular or diet

2 strips bacon, regular or turkey

8 oz. beverage, regular or diet

Thursday

4 oz. diced peaches

1 pack instant oatmeal (plain) with ½ cup regular or skim milk and 1 pack sugar substitute

8 oz. beverage, regular or diet

Friday

1 cup honeydew melon chunks

3 oz. chipped beef, regular or light

1 slice twelve-grain toast

8 oz. beverage, regular or diet

Saturday

1 kiwifruit

tomato-and-cheese melt:

½ onion bagel, toasted

1 slice tomato

1 oz. any cheese, regular or low sodium and fat free

1 tsp. butter or light margarine

2 oz. scrapple, panfried with regular or light cooking spray

¼ cup regular or sugar-free syrup or 1 tbs. apple butter, regular or light

8 oz. beverage, regular or diet

CHAPTER ONE    TABLE OF BREAKFAST SUGGESTIONS

BREAKFASTS

Sunday

1 medium apple (peeled, cored, and sliced)

1 cup cooked oatmeal, regular or instant with ½ cup regular or skim milk and 1 tsp. regular sugar or 1 pack sugar substitute

8 oz. beverage, regular or diet

Monday

4 oz. fruit cocktail with 2 oz. regular or light cottage cheese, romaine leaves as a bed, and 1 tbs. applesauce, regular or sugar free (as a topping)

8 oz. beverage, regular or diet

Tuesday

½ grapefruit

omelet:

1 medium egg or ½ cup egg substitute with 1 tbs. each of bell pepper (any color), sliced raw mushrooms, diced onions, etc.

1 oz. any cheese, regular or low sodium and fat free

regular or light cooking spray

8 oz. beverage, regular or diet

Wednesday

½ cup blackberries

1 Belgian waffle with 1 tsp. butter or light margarine, 1 tbs. cool whip (regular or diet) or ¼ cup pancake syrup (regular or sugar free), and ¼ cup chopped pecans

8 oz. beverage, regular or diet

Thursday

4 oz. cranberry juice

1 slice toasted rye bread topped with