Weight Loss, The Earth Native Diet Plan

A Free Diet Plan Based on Good Mother Earth

One of the best ways to drop those unwanted pounds is to get back in touch with Mother Earth. Foods that are closest to their raw native state contain far less calories than processed foods -whether commercially processed or prepared at home.

Let's take a quick look at a few examples of raw native foods compared to their prepared food peers:

Onion Rings - Fast food onion rings really pack on the calories. Onion rings contain 332 calories per 100 grams; 8-9 onion rings contain about 276 calories. Raw onions contain 40 calories per 100 grams, 64 calories per chopped cup of raw onions and 60 calories for a large raw onion.

Potato - Raw potatoes contain 79 calories per 100 grams - and about 134 calories for a small potato. Fried potatoes contain almost twice the calories of raw potatoes at 147 per 100 grams - and about 260 calories for 20 strips.

Okra - 1 cup of raw okra contains a skinny 30 calories. 1 cup of fried okra contains 300+ calories depending upon the type of batter used.

Free Mother Earth Diet Plan

Beverages: Zero calorie beverages may be enjoyed freely at meal time or throughout the day. Be sure to pair your daily diet with activity and exercise - and balance activity with relaxation.

As to fat sources, if you prefer butter which is closer to Mother Nature than margarine, then do such by using minimal amounts. Where 'light margarine' is suggested, simply opt for butter - preferably light butter blends.

Day 1 of the Mother Earth Diet Plan

Meal of the Day

Food Selection

Serving Size

Preparation Notes
Breakfast Menu oats 1/2 cup cooked Feel free to add dark or light brown sugar OR honey to your oats, ground cinnamon, walnuts and dried cranberries. A small spoon of light margarine may also be added.
milk 1/2 cup skim Or you can use regular whole milk if desired.
toast 1 slice of whole grain toast Add light margarine if desired.
coffee or tea unlimited Unlimited if enjoyed plain.
Mid-Morning Snack apple 1 small apple whole or raw
Lunch Menu chicken 3 ounces roasted
spinach salad 2 cups Combine about 2 cups of raw baby spinach with 1/3 cup of dried cranberries + 1 serving of light, low fat raspberry salad dressing or balsamic vinegar.
cheese 1 ounce/small wedge Opt for low fat cheese
bread or roll 1 whole grain Sliced bread, biscuit or roll.
coffee or tea unlimited Unlimited if enjoyed plain.
Afternoon Snack yogurt 1 serving Yogurt with fruit will add more nutritional value.
Dinner Menu beans 1 cup Any variety of beans.
cornbread 2" x 2" square Prepared with stone-ground cornmeal (blue, yellow or white).
corn on cob 1 ear Use a bit of light margarine if desired, salt and cracked pepper.
coffee or tea unlimited Unlimited if enjoyed plain.
Bedtime Snack raw fruit smoothie 1/2 cup fruit, 1 cup skim milk Blend frozen fruit with milk. Add extracts if desired.

Day 2 of the Mother Earth Diet Plan

Meal of the Day

Food Selection

Serving Size

Preparation Notes
Breakfast Menu cream of wheat 1/2 cup cooked Add honey or brown sugar (dark or light) if desired along with light margarine.
milk 1/2 cup skim Regular whole milk is also fine to use.
toast 1 slice of whole grain toast Add light margarine or butter if desired.
coffee or tea unlimited Unlimited if enjoyed plain.
Mid-Morning Snack strawberries 1 cup Opt for any variety of berries including blueberries and blackberries.
Lunch Menu tuna 3 ounces Opt for tuna packed in spring water.
12 crackers whole grain crackers Mix tuna with cracked pepper and other desired spices; enjoy with whole grain crackers.
raw vegetables 2 cups Assorted raw vegetables of your choice: sliced cucumber, baby carrots, broccoli florets, lettuce, baby spinach, cherry tomatoes, radishes, onion, celery.
raw fruit 1 cup Assorted mix of your choice: apricots, melon, strawberries, blueberries, blackberries, peach, mango, pineapple, pear, nectarine, orange, banana, apple, papaya, kiwi, cherries.
yogurt single serving Use as a dip for the raw fruit & vegetables.
juice 1 cup Any of the following juice: pomegranate, orange, grape, grapefruit, cherry, apple, vegetable, tomato juice.
coffee or tea unlimited Unlimited if enjoyed plain.
Afternoon Snack rice cake 1 rice or popcorn cake Add a spoon of fruit preserves if desired.
Dinner Menu pork chop 3 ounces, 1 chop Grilled, pan or oven roasted.
sweet potato, yam or white potato 1 small, baked Enjoy with light margarine or butter, salt, pepper and a serving of sour cream.
green beans 1 cup Add a tiny bit of light margarine or butter if desired.
bread or roll 1 whole grain Sliced bread, biscuit or roll.
milk (or yogurt) 1/2 cup skim Regular whole milk is also fine to use.
Bedtime Snack raw fruit smoothie 1/2 cup fruit, 1 cup skim milk Blend frozen fruit with milk. Add extracts if desired.

Day 3 of the Mother Earth Diet Plan

Meal of the Day

Food Selection

Serving Size

Preparation Notes
Breakfast Menu cereal 1 serving Enjoy an oat-based or rice-based cold cereal
skim milk 1/2 cup If you prefer whole milk, then do such.
toast 1 slice of whole grain toast Add light margarine if desired.
coffee or tea unlimited Unlimited if enjoyed plain.
Mid-Morning Snack pear 1, any size pears are easy on the tummy and help calm the gut
Lunch Menu black beans 1/2 cup Pinto beans also work well; we're going to create a stone-ground taco using beans in the place of ground beef.
greens lettuce, assorted Chop to bite-size pieces.
tomato 1 small or 5 cherry Add to greens.
onions 1/8th cup, chopped Add to greens and tomato.
cheese 1 serving, shredded Low fat; add warm beans to corn shell; top with salad mixture, then cheese. Add unlimited amount of salsa, hot sauce, picante sauce.
corn shells 4 stone ground If you don't like corn shells you can use 2 flour tortillas.
salsa unlimited Use as desired with black bean tacos.
coffee or tea unlimited Unlimited if enjoyed plain.
milk (or yogurt) 1/2 cup skim Regular whole milk is also fine to use.
Afternoon Snack banana 1 small I like to place mine in the freezer for about 30 minutes before enjoying.
Dinner Menu salmon 3 ounces Roasted in the oven; rub with cracked black pepper, lemon pepper, dill and a little salt.
rice 1 cup, brown Enjoy with light margarine or butter, salt, pepper. If you don't like brown rice, then white will also work nicely.
asparagus 1 cup Steamed
bread or roll 1 whole grain Sliced bread, biscuit or roll.
coffee or tea unlimited Unlimited if enjoyed plain.
Bedtime Snack raw fruit smoothie 1/2 cup fruit, 1 cup skim milk Blend frozen fruit with milk. Add extracts if desired.

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