Friends, when figuring out how many calories to consume daily in order to lose a couple pounds a week, multiply your present weight by 7. If you now weigh 127, 127 times 7 is 889. Here is a basic plan for every meal: a fruit or vegetable, a grain, a protein source, a source of unsaturated fat. Also allow yourself a piece of fruit as an afternoon snack. Drink lots of water.
A breakfast example: oatmeal, blueberries, yogurt with coffee or tea.
A lunch example: soup made from broth, some leftover meat, and vegetables.
Dinner is whatever you’re making with reasonable portions. Count calories, exercise every day.
I call this my Farmhouse Diet because everything is made from scratch, not from a box, except for the can of broth.