Healthy fitness green salad and apple

Conscious Cuisine Weight Loss Plan

Choosing the “right” foods can help you lose weight and keep it off. Throughout our café, we offer fresh, tasty, low-calorie, and high fiber selections. Look for the *GREEN labels. Mix and match from different stations for unlimited variety. If you follow our suggestions for breakfast and lunch and eat sensibly at dinner, you should easily be able to achieve and maintain your weight loss goals.

Ground Rules

  1. No fried foods
  2. No processed meats – bacon, ham, sausage, pepperoni
  3. Choose lean protein over fatty meats
  4. No sodas or sugary beverages
  5. Stick to the GREEN labels
  6. Limit carbs (bread, pasta, rice, cereal, cake, candy, cookies, chips, etc.) to a total of 90 – 120 grams per day. Choose whole grains over refined grains. Read labels on all packaged products.
  7. Every day eat as many non-starchy vegetables as you can. (Potatoes, corn, acorn and butternut squash are considered carbs!)
  8. Eat some healthy fat every day – choose 4-6 servings. Examples of one serving: 1/2 avocado, 2 T. seeds, 1/4 cup of nuts, 1 T. almond butter or natural peanut butter, 1 t. olive oil, 2 T. salad dressing, or 8 olives.
  9. Limit fruit to 2-3 servings a day – examples of one serving: 2 T. dried fruit, 1/2 banana, 1 apple, 1 orange, 1 pear, or 1 cup mixed fruit. Fruit does not count as a carb (see above.)
  10. Limit alcohol. One drink counts as one carb serving or 15 grams of carbohydrate out of your 90-120 grams per day.

Breakfast Suggestions

Border’s, Breakfast Bar, Grill, Philly Flats

  • Eggs and cheese with salsa
  • Eggs with veggies
  • Eggs and cheese with veggies, salsa, avocado
  • Egg Sandwich on 1/2 whole wheat English muffin
  • Breakfast burrito on whole wheat tortilla with eggs, cheese, salsa and avocado

Toast Station

  • 1/2 Whole wheat English muffin + eggs and cheese with salsa from Hot Bar
  • 1 slice whole wheat toast with peanut butter + serving of fresh fruit from Nature’s Table
  • 1/2 Whole wheat bagel with natural peanut butter and fruit spread
  • 1/2 Whole wheat bagel or English muffin + natural peanut butter + fruit spread

Cereal Station

  • Oatmeal – 1 ladle + 1 small banana, fresh fruit, or 2 T. dried fruit
  • All Bran + milk
  • Honey Nut Cheerios + milk

Grab n Go

  • Carton of yogurt + 2 T. of granola from Cereal Station
  • Carton of yogurt + serving of fresh fruit from Nature’s Table
  • Carton of yogurt + 1 packet of Sahale Nuts
  • Carton of yogurt + 1 KIND Bar
  • Green Naked Juice + eggs and cheese from Border’s
  • Green Naked Juice + carton of yogurt
  • Apple or pear + natural peanut butter from the Toast Station

Starbucks

  • No sweetened beverages or whip
  • Starbucks feta and spinach wrap
  • Bistro Box with cheese, crackers, fruits, and nuts (There are many boxes to choose from)
  • Evolution Green Juice + carton of yogurt
  • KIND Bar + Evolution Green Juice + hot tea or coffee
  • Dried jerky + kale chips
  • Whole grain egg and cheese English muffin (no bacon)

Lunch Suggestions

If you had carbs at breakfast, skip carbs at lunch.

Soup Station

  • Avoid creamed soups
  • Choose broth-based soups
  • Choose GREEN labels

Hot Vegetable Bar

  • All you can eat!
  • Combine with any protein or entrée, add to any salad, or just pile on a plate.

Tejas

  • Order a bowl
  • Choose a protein
  • Choose rice or beans (not both)
  • Add lots of veggies
  • Add cheese, salsa, and guacamole or sour cream (not both)

Qi Bao

  • Order Pho
    • Choose a broth
    • Ask for 1/2 the noodles
    • Choose a protein
    • Add lots of veggies
  • Order the Wok
    • Ask for 1/2 the rice
    • Choose a protein
    • Add lots of veggies
    • Go easy on the sauce or skip it and add Sriracha

Philly Flats

  • Order any burger or veggie burger wrapped in lettuce (or eat it open face on 1/2 a bun)
    • Add cheese, grilled onions, mushrooms, lettuce or tomato
    • Top with ketchup, mustard, mayo, or aïoli
  • Skip the fries and rings; add salad/veggies from Nature’s Table or Borders

Deli

  • Open face sandwich on 1 slice whole grain or gluten free bread
    • Add turkey breast with lettuce, tomato, onion, pickles + mustard or mayo
    • Make it vegetarian with cheese, veggies, hummus or avocado

Local Roots

  • Choose a protein and a vegetable
  • If you had a non-starchy breakfast, add a starchy side

Border’s

  • Choose from the GREEN labels
  • Choose lean proteins
  • Avoid dishes with creamy sauces
  • Choose any non-starchy vegetable
  • Avoid pastas, rice, and breads

Nature’s Table

  • Make your own salad
    • Add lots of veggies
    • Add a protein
    • Go easy on the cheese
    • Add some seeds
    • Add 1 scoop of dried fruit
    • Go easy on the dressing
  • Hummus and veggies on 1/2 whole wheat bagel
  • Composed salads with GREEN labels

Wedge

  • Sandwiches with GREEN labels
  • Stick to sandwiches without processed meats
  • Share a sandwich with a friend
  • Take out the middle of the bread
  • Avoid processed meats

Green Works

  • Start with a salad
    • Add extra veggies
    • Add protein
    • Add cheese
    • 2 T.  dressing. Olive oil based dressings are preferred.

Sushi

  • One package of sushi (no fried tempura rolls)
  • Edamame
  • Pair with stir fry from Qi Bao without rice or noodles
  • Add a salad from Nature’s Table
  • Add a cup of broth soup

Thrive (Grab n Go)

  • Sandwiches without processed meats under 400 calories
  • Green salads
  • Carton of yogurt + package of Sahale nuts or a KIND Bar
  • Fresh fruit cups + carton of yogurt
  • Hummus and pretzels

Snacks and Beverages

  • KIND Bars
  • Fresh fruit (avoid fruit juice)
  • Naked Juices – stick to vegetable based ones
  • Unsweetened teas, coffee, water
  • Seaweed
  • Hummus and pretzels
  • Hummus and veggies
  • Carton of yogurt + KIND Bar
  • Fresh fruit + cheese
  • Apple, banana, or pear + natural peanut butter

Starbucks

  • Bistro Box with cheese, apple, nuts, crackers
  • Bistro Box with chicken and hummus
  • Sleeve of nuts with fresh fruit
  • Sandwich under 400 calories
  • KIND Bar
  • Turkey Jerky
  • Beef Jerky
  • (Check out their changing supply of healthy snacks)

Subway

  • Choose a salad and top with grilled chicken and cheese
    • Add extra veggies
    • Go easy on the dressing
  • 6” whole grain sub – ask for the middle of the bread to be scooped out
    • Add lots of veggies
    • Add chicken and cheese
    • Make it vegetarian
    • Go easy on the sauce

Recommended “At Home or Eating Out” Dinner

  1. Green salad – go light on the dressing
  2. Fresh non-starchy vegetables (as much as you want)
  3. 6 oz. of lean protein or tofu
  4. Add a starchy vegetable like butternut squash, baked sweet potato, acorn squash or roasted corn or whole wheat pasta, brown rice, etc. if you did not eat any starchy carbs during the day. If you have one alcoholic beverage, no starchy veggies or pasta.

*GREEN Labels provide:

  • Under 600 calories
  • Less than 800 mg. of sodium
  • Healthy Oils
  • Whole grains
  • No preservatives