Portion Control Weight Loss
Meals that Make you Lose Weight

Portion Control Weight Loss completely solves the problem of what to make for meals. Meals that will make you lose weight - practically without even trying. Learn this structure and know how to eat anywhere, anytime, any food.

formula crunch equation weight loss plan

Carbs are the secret to the perfect meal for weight loss.

No surprise - it's vegetables - and not just white potatoes and corn (although we heartily recommend that you eat those, too).

You know you're supposed to eat your veggies, but HOW do we get that done? And HOW do we prepare a meal that is filling without being a huge feast?

The answer is right here. Find out more . . .

This is the secret for Portion Control Weight Loss:
The Portion Control Plate

healthy meal plate

Simplify meals with this "handy" 3-part plate:


Vegetable Carb

Other Carb

 any meat, seafood or beans

vegetables that are LOW on the glycemic list (see below for what our family eats.)

This is what makes it work. Leave it out of your dinner, and you'll feel unsatisfied, wanting more food.

any grain, vegetable or fruit - can be LOW or HIGH on the glycemic list.

Why? Your other vegetable carb lowers the glycemic value of the whole meal. You can still eat bread, white potatoes, and corn.

Portion Control Weight Loss
Give Yourself a "Hand"

food portions

Need portion control tips? Make it easy - just use your own hand!

Whole Hand - Breads (usually one slice of bread or one whole bun).
Palm - Meats.
Fist - Veggies, Fruits, Pasta, Rice (useful for loose or bulky-shaped foods).
Fingertip - Fats, like butter.

Build your Meal with Healthy Carbs

Add a vegetable/bean dish to your meal, and suddenly you can eat correct portions and still feel full. Make sure to have one of these with every meal:

Yes, you can eat bread and white potatoes (as long as you have a vegetable/bean).  Below is the list of carbohydrates we have with meals:

For each meal,
we pick one from each column:

SALAD - Use your favorite bag of greens or wash and cut your own lettuces. Add some sliced carrots, a dressing you like, and a sprinkle of parmesan cheese.

VEGETABLE TOPPINGS - lettuce, salsa, tomatoes on your taco or sandwich or stir-fry, etc.

PEAS - Put some frozen peas in a bowl with a pat of butter. Microwave for about 1-1/2 minutes.

CARROTS - Set out a bag of baby carrots (already prepared for eating). Make a ranch dip from a mix (use half sour cream and half no-fat greek yogurt).

SWEET CARROTS - Boil some baby carrots for 5-10 minutes until cooked but still crunchy. Drain water. Add a pat of butter, a spoonful of brown sugar and a squirt of honey.

FRESH GREEN BEANS - Cut the stem end off. Boil green beans for 5-10 minutes until cooked but still crunchy. Drain water. Add a pat of butter.

BAKED BEANS - Empty a can of baked beans into a small saucepan over high heat. Add 1/4 cup brown sugar, 1-2 tablespoons ketchup and a little squirt of mustard. After it boils, turn heat to low and let it caramelize, anywhere from 5 minutes to an hour.

SWEET CORN - Empty a can of corn into a microwavable bowl. Cover and microwave for 1-2 minutes.

MARINARA SAUCE - spaghetti sauce, etc.

BREAD - one slice of whole wheat bread, one slice of sourdough bread, a multi-grain roll, or part of a whole wheat english muffin or bagel.

POTATOES - a white potato with the skin

MASHED POTATOES - white potatoes with the skin, a roasted butternut squash, add butter and cheddar cheese

BUN - the bun for your hamburger or sandwich bread. Whole wheat buns are good, but, frankly, I usually have to just buy white buns to get my family to eat them. You may need to eat a half sandwich to avoid too many carbs.

PIZZA CRUST -  get thin crust on a regular basis

PASTA - whole wheat pasta whenever possible

RICE - brown rice whenever possible, but white rice shows up occasionally

COUSCOUS - we use the boxed and flavored type

TORTILLA/TACO SHELL - whole wheat tortilla, any taco shell

FRUITS - orange slices

CRUNCH TIME: CORRECT Your Eating with Carbs.
Fix your meals with Portion Control Weight Loss.

Timeline: Ideally, give yourself a month. You have two things you're working on this time: learning your portion sizes and learning to eat a low carb vegetables with meals.

Do: Print out the Food Portion Sizes. Go to the grocery and buy some vegetables high in fiber to try. You only need a few that you like, then you can add one to every meal.

Also, click here to find a template of what to eat each day. It's great for planning or recording your eating with good portions and snacks in between.

Portion Control Weight Loss is literally in your hand! You will find Low Carb Foods (vegetables, breads, beans) that you like. Suddenly, you can make healthy meals!

Now go to H - Have Dessert Daily

Tips & Success Stories:
Low Glycemic Food List &
Food Portion Sizes

Share your tips and successes! You could really help and encourage someone else . . .

Return to Formula Crunch Weight Loss Plan (from Portion Control Weight Loss)

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