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Breakfast 420
Breakfast 716
Breakfast 1452

Salad 390

Dressings 223
Dressings 485

Burger 865

Potatoes 429
Potatoes 430

Bread 1002
Bread 1002
Bread 926

Bread Machine 866

Spreads 451

Sauces 167
Sauces 300
Sauces 170
Sauces 329

Spices 877
Spices 935

Instant Pot - Single Ingredient

Instant Pot 529
Instant Pot 402

Dessert 378
Dessert 559
Dessert 664
Dessert 695
Dessert 625
Dessert 636
Dessert 569

Smoothies 281
Smoothies 429

Nice Cream 390
Nice Cream 553

Lara Bars 1473

Beverages 238

Other
Other

Calorie Density Chart (Calories Per Pound)
Eat Starches Somewhat Limited Limited Very Limited Extremely Limited
<600 600-800 800-1000 1000-1800 1800+

Non-Starchy Vegetables - Eat a few daily.
If you eat a diet of green, yellow, red, and orange non-starchy vegetables you will be hungry all the time.
These foods do add interest and some concentrated nutrients to a starch-based meal plan but they will not sustain you.

Fruit - Eat 1 to 4 servings of fruit a day.
They are mostly simple sugars which offer only short-time appetite satisfaction - you will be left hungry.
These add interest to a starch-based meal plan but will not sustain you. Starch will satisfy!

Dr. McDougall's Color Picture Book