Several times in the past year, Dr. Williams has taken the challenge to complete a "perfect" week and even keep a food diary like he asks so many of you to do! He posted everything he ate and drank on Facebook for all of our followers and friends to see! Everyone loves seeing what the doctor eats and it gave patients ideas of some varieties they could add to their diet! We realize not everyone is on Facebook, so we wanted to give you access to his perfect weeks here as well!
8:50 - 100cal Greek yogurt (went with strawberry today), small bowl of fruit (cantaloupe, honeydew melon, pineapple). I also cleaned off a spoon my wife had used for peanut butter. Maybe a teaspoon washed down down with about 3 oz 1% milk. Total cals still around 300.
11:00 - in interest of full disclosure we had Lord's Supper in church. About a 1cm by 1cm flat cracker with maybe an ounce of grape juice. Listing this because I ask all who bring me a diary to be 100% accurate. This probably didn't make a difference but the 3 peanut butter crackers, bite of cake, small glass of coke many do not think matter can make a HUGE difference - especially since they often occur on same day. I would like to mention my staff and I attend churches in different parts of town. Anyone looking for or interested in possibly joining a church family are welcome to visit with us.
12:45 - venison steak and grilled vegetables left over from last night.
1:45 - 1/2 lb. chicken wings (not breaded). This "meal" wasn't planned but I took the kids out to spend a gift card about to expire and needed to purchase something. Over course of meal went through 2 glasses of ice water (probably 32 oz).
5:50 - chicken salad and raw broccoli florets left over from Friday. A few carrots. 17oz Sparkling Ice (my favorite- Pineapple Coconut).
7:30 - 16oz H2O.
8:00 - 16oz H2O
9:30 - 16oz H2O
10:45 - 12oz Bolthouse Farms Green Goodness (210 cal) 12:45 - salad with lettuce, cucumbers, tomatoes, grated carrots, che...ese and went back with pulled pork and BBQ sauce (although not a lot - just a little flavor - there is sugar in BBQ sauce - alternatives for toppings are grilled chicken and ranch or blue cheese or shrimp and Italian).
3:30 - protein drink (Anytime chocolate drink by Proti - 100 cal)
6:10 - whole wheat spaghetti with Bertoli organic tomato sauce ( olive oil, basil, and garlic flavor) and ground venison. (Turkey is a good substitute here). Spinach and tomato salad with balsamic vinaigrette. Roasted asparagus with olive oil and garlic salt. (The spaghetti makes this a mixed meal. But tonight I was not going to be eating late and will be working out afterwards. This is the second carb meal of the day.)
6:10 - 16oz H2O with dinner 8:00 - 16oz H2O with workout
7:30 - Bolthouse Farms Berry Boost (about 12oz left in bottle).
9:15 - 16oz H2O
10:40 - protein bar (Sweet and Salty)
12:45 - leftover whole grain spaghetti/tomato sauce/ground venison from last night and a large Gala apple
3:30 - 17oz Sparkling Ice (what else - Pineapple Coconut - but there are LOTS of flavors to choose from).
5:00 - Sweet and Spicy Ostrim stick
6:00 - 16oz H2O
7:30 - rotisserie chicken and salad (lettuce, carrots, tomatoes) with ranch. Glass of H2O.
0630 - oatmeal (150 cals) with sliced strawberries 1030 - 12oz V8 (not recommended for those who should watch their sodium -substitute vegetables with ranch or Mrs. Dash seasoning) 1230 fajita salad 1500 - banana and pineapple slices 1830 – rotisserie chicken and broccoli with butter About 70 oz of water so far including one flavored with Dasani (Green Berry Rush)
7:40 - 16 oz Bolthouse Farms Green Goodness smoothie (280 cal)
9:30 - 16 oz H20 10:30 - 11.5 oz V8
12:00 - Caesar salad with diced tomatoes and grilled chicken. 17 oz Sparkling Ice drink (Coconut Pineapple)
3:30 - apple and banana.
6:30 - blackened Atlantic salmon (from Sam's), broccolli with butter and asparagus (roasted with olive oil and garlic salt). H20
8:30 - 16 oz H2O
7:15 - 16oz Bolthouse Farms Berry Boost (260 cal) 10:00 - 11.5 oz V8 12:00 - 16 oz H2O
12:30 - salad consisting of lettuce, tomatoes, cucumbers, grated carrots, cheese and topped with chopped pork. BBQ sauce for dressing (this has some carbs/sugar so didn't go crazy)
1:00 - 16 oz H2O
4:00 - Ready made chocolate shake (protein shake) 5:20 - 16 oz. H2O
7:15 - taco salad - lettuce, tomatoes, cheese, ground venison (can substitute ground turkey or ground beef) and salsa. The late timing of this meal makes this day a little less than perfect. Moving the snack to 3:30 and dinner to 6:15 would have been better but life got in the way a little.
7:55 - 2 scrambled eggs, 2 strips bacon, 5.5 oz V8, 16 oz H20
10:15 - cup of fresh fruit - sliced strawberries, grapes, pineapple chunks
12:00 - 16 oz H2O
12:30 - Zoe's Protein Power Plate (shredded cabbage, grilled onions, feta cheese, grilled chicken with Greek dressing)
3:45 - banana
4:30 to 5:45 - drank 17 oz Sparkling Ice drink (Pink Grapefruit)
6:45 - chicken salad (Jazzy Julie from Chicken Salad Chick) on raw broccoli florets and cucumber slices with garlic salt. 20 oz H2O.
9:00 - 12 oz H2O
8:00 - 16 oz H2O.
10:45 - Protein bar (Nutty Caramel Crunch by Proti). I wasn't originally going to use our products in this but they are convenient and good. Saw new patien...ts this morning and saved me having this available. I do not consider this is a carb meal b/c total cal count around 150 with a bar and only 14g carb or so. May be a bit of a hedge but it won't slow your weight loss.
1:45 - 14oz Bolthouse Farms Chocolate Protein Plus (370 cals). Now this one is a carb meal. 28g protein but 51g of carb - mostly sugar. But I tell all of you I am not an Atkins guy. Yesterday was very low carb. Wasn't hungry but gym was tough. So this was pre-workout.
1:45-3:00 drank probably 24oz H2O at gym. 3:30 - 4oz. Tuna (I ate mine straight from cans but you can buy seasoned). Sweet and spicy Ostrim (this is essentially all protein but cals total 190).
5:00 - 12oz H2O.
6:45 - Venison steak marinated in Lawry's seasoned salt and teriyaki (chicken breast is excellent marinated like this too) and grilled vegetables (onions, red pepper, green pepper, mushrooms) marinated in teriyaki. H2O