Dr. Williams' Perfect Weeks

If he can do it, you can too...

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!

Day 5 
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.

Day 6

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

Day 7

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.

Day 6
0600 - 16 oz. Bolthouse Farms Multi V Goodness.
0630 - 16 oz. H2O.
0900 - 16 oz. H2O.
1000 - Ostrim beef/elk teriyaki.
1200 - grapes (small bowl).
1400 - 16 oz. H2O....
1430 - chicken with white BBQ sauce, raw broccoli and carrots dipped in sauce.

1845 - taco salad (lettuce, tomatoes, salsa, ground venison with taco seasoning, shredded Mexican cheese, sour cream) and 16 oz. H2O. Ground turkey or beef would work as well.

Day 7

0800 - homemade smoothie - same recipe from Wednesday.
1030 - Lemon Meringue protein bar and 16oz. H2O.
1230 - scrambled eggs with mushroom, red, yellow, green peppers, onions and turkey sausage with H2O.
1500 - 12oz. Bolthouse Farms chocolate protein drink.
 1700 - 16oz. H2O.
1845 - taco salad (see yesterday).
2000 - 16oz. H2O.


Perfect week wrap up - OK - time for true confessions - I had a small imperfection this week. Saturday morning I had a small (less than 2 square inches) piece of my's son's birthday cookie cake and about an inch of milk. I didn't list it Saturday so the week would look like it should - but never intended not to own up. What did I learn from this perfect week? The importance of accountability. Not that I didn't know that - I only stress it daily - but I had a number of goals for this week including gym time and flossing daily. The only one I held to was the only thing I was accountable for - the eating part (aside from the cookie cake above). Other than that, I think the perfect weeks may have run their course. I am not sure how many times you want to read about me drinking Bolthouse Farms Green Goodness for breakfast. The truth is the folks on the cover of Fitness magazine eat the same thing every day. They don't think about it - they find what works and they stick with it. But most of you want a little variety. So instead of perfect weeks I think I will try to do occasional perfect days with at least one new idea or maybe list a recipe every so often. If it is important for you to see me do a perfect week mention it on your follow up and I will continue. They are VERY beneficial, however, to get past mental weight hold ups, to get refocused, etc. So I will continue to recommend. Good luck on the Perfect Week Challenge. I hope to discount lots of shots! I leave with you a quote from La Rochefoucauld "To eat is a necessity, but to eat intelligently is an art."


Day 1 
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

Day 2 
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.

Day 3

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

Day 4

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

Day 1
Nothing terribly original today if you followed the last perfect week but I plan on working in some new ideas during the week.
0700 - 16oz Bolthouse Farms Green Goodness (280 cals)
1115 - salad consisting of lettuce, tomatoes, cucumbers, shredded carrots, smoked chicken and BBQ sauce dressing.
1500 - apple and 4 strawberries
1830 – Chili (diced tomatoes with onion and garlic, tomato sauce, chili powder) with ground venison (turkey works fine) topped with some shredded cheddar cheese.  Broccoli with butter and ate two small slices of ham.  Wasn’t actually part of the plan but was leftover and I needed another bite of something to be satisfied.

Have had about 60 oz of water today.  More spread out than usual- maybe 6-8 ozs at a time.  Will drink one more Dasani tonight.

Day 2
0700 - homemade smoothie consisting of
pineapple juice, slice pineapple, strawberries, 2 egg whites.
1030 - Protein bar (chocolate peanut dream)
1300 - Caesar salad with grilled chicken and diced tomatoes. Mellow yello zero.
1500 – banana

1845 - chicken with
white BBQ sauce, carrots, and cucumbers. The white BBQ sauce was so good I dipped the vegetables in it.
Recipe for homemade white BBQ sauce:

1 1/2 cups mayo, 1/4 cup white wine vinegar, 1 tbsp coarse ground pepper, 1 tbsp spicy
brown mustard, 1 pkt Splenda, 1 tsp salt, 2 tsps horseradish. Just mix, store
in airtight container and refrigerate. So good!
About 48 oz H2O so far.


Day 3

0640 - 1 cup Frosted Mini Wheats with 1/2
cup 2% milk (260 total calories). You can save calories here with skim milk or
even more with unsweet almond milk. 4 strawberries.
1030 - Ready made chocolate protein shake (100 cal)
1245 - Zoe's Protein Power Plate. Lemonade Sparkling Ice drink.
1530 - 12oz Green Goodness (210 cals)

1850 – fajita salad (lettuce with chicken, red pepeprs, yellow peppers, onions
prepared in fajita seasoning and topped with shredded cheese).

Probably 70 oz of water today.


Day 4

0800 - 12 oz. Green Goodness
1200 - chicken with white BBQ sauce (leftovers) with raw broccoli florets and raw carrots (dipped in white BBQ sauce)
1530 - 16 oz. Bolthouse Farms Strawberry Banana smoothie.
1830 - beef stew with tomatoes, carrots, onions - colby jack cheese slices melted in the stew

About 70 oz water so far- flavored one with a sugar  free Hawaiian Punch- Green Berry Rush.  I liked it.  Tip of the Day:  If you drink your water chilled your body has to burn calories to warm it.

Day 5

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) 


Day 6
0830 - 3 egg omelet with mushrooms, green pepper, red pepper, yellow pepper, onion and cheese. Pan fried sliced smoked turkey sausage link. Vegetables sauteed in small amount olive oil btw.

1045 - protein bar (the new Shortcake bar - not to sound like an advertisement but it was good, very good).

1300 - cheeseburger (ground round with Swiss) no bun, with lettuce, tomato, grilled onions, grilled mushrooms, sliced cucumber and tomatoes with garlic salt.  (Patients watching sodium could try Mrs. Dash seasonings)

1600- large honeycrips apple (those are good too) 1900 – beef stew (leftover). Broccoli with butter. Only about 40 oz of water so far- but drinkning one before bed!

Day 7

0800 - oatmeal (150 cal) with sliced strawberries. Will have some blueberries available for next week.
1030 - protein bar (Shortbread Cookie - those are going to be popular).
1230 - grilled chicken on salad - lettuce, tomatoes, cucumbers, spinach with Balsamic vinaigrette.
0330 - honeycrisp apple (like the Shortbread Cookie bar was looking forward to this again too)

1845: grilled chicken breast marinated in teriyaki along with grilled red pepper, green pepper, yellow pepper, onions, mushrooms also marinated in teriyaki.

About 60 oz water to this point.  Just water over the weekend.

Final thoughts on the week: Hunger isn't the issue. I do these weeks without medication. Temptation is there, without question, especially when the kids are eating something different - like a pizza party at swim practice but hunger isn't the issue. You can eat plenty of food if you watch your carbs. And if you do this week without losing weight we need to study you as a solution for world hunger. In all seriousness, make a plan for each day and then stay with it. Don't allow yourself to be tortured by temptations during the day! And don't snack! Eat when you are supposed to. BTW - what did I miss most? - milk. I know I could drink milk each day and still lose weight so that would be an extra. But it is an extra for me according to the plan I set up so very little this week. - Dr. Williams

Day 1
0800- 16oz. Bolthouse Farms Multi V Goodness - new flavor for me. Won't replace my favorites but I'll work it in some.
1030- 32 almonds (about 160 cals - not a carb meal at this amount).
1300- salad with lettuce, cucumbers, tomatoes, cheese, grated carrots, BBQ sauce. I get this from Bob Sykes on Bessemer days.
1600- grapes and strawberries.
1830- venison backstrap and grilled vegetables - mushrooms, green peppers, red peppers, onion, yellow peppers marinated in teriyaki.


Day 2
0830 - 2 scrambled eggs with Colby jack and turkey sausage.
1045 - protein bar (Shortbread Cookie).
1400 - Zoe's protein power plate.
1745 - Greek salad (lettuce, tomatoes, red onion, feta cheese, banana pepper) and grilled chicken. Didn't do a great job keeping track of H2O 1st 2 days. Will do better starting tomorrow. But all drinks have been H2O to this point. Tough to pass on sparkling red grape juice my kids had tonight but I did it.


Day 3

0715 - homemade smoothie consisting of a banana, 2 egg whites, 1 cup spinach, 1 cup unsweetened vanilla almond milk - can add Splenda and vanilla to taste. I would recommend a little Splenda or honey.
0900 - 16oz H2O.
1200 - Newk's Caesar salad with grilled chicken (no croutons) and 16oz. H2O.
1500 - Fuji apple.
1600 - coconut pineapple Sparkling Ice drink.
1745 - talapia topped with sauteed shrimp, onions, and green peppers with Remoulade sauce, brussel sprouts (sauteed in butter), and cucumber slices.
1945 - 16 oz. H2O.


Day 4

0600 - 16 oz H2O.
0715 - one serving whole grain Frosted Shredded Mini Wheats (190 cals) with 1/2 cup 1% milk (55 cals) and 14 blueberries.
0900 - 16 oz H2O.
1030 - Shortbread cookie protein bar. ...
1250 - tuna with mayo, mustard, boiled egg, Tony Chachere's and raw brocolli florets.
1300- thru 1800 - 16 oz H2O and a Cocunut Pineapple Sparkling Ice.
1930 - chicken and scallops at Hokkaido - no rice, extra vegetables (zucchini, broccoli, mushrooms, onions) - along with salad and broth (soup). Two glasses of H2O so far.

Day 5
0700 - 16oz Bolthouse Farms Green Goodness. 0800 - 16oz H2O. 1015 32 almonds.

1240 - sauteed shrimp in Remoulade sauce with diced green pepper and onions and grilled vegetables (green, red, yellow pepper, onions, mushrooms). 16 oz. H2O.

1530 - banana.

1800 - chicken with white BBQ sauce (see recipe from last perfect week) and broccoli with butter. 24 oz. H2O between dinner and evening.