To figure out your calorie level, do the calculation in the middle of the above graphic. That will determine a healthy and safe level for you to lose weight and eat what you need. You might even be surprised to find that the food ends up being too much and you can go down a level, but start with that calculation first so your body doesn’t feel starved. Starvation is bad because it makes you hold weight.
Once you figure out your calorie bracket, find your range at the bottom of the graphic to see how many containers of each kind you get. For my size, I’m in the 1200-1499 range, so I get 3 green (vegetable), 2 purple (fruit), 4 red (protein), 2 yellow (carbs), 1 blue (healthy fats), 1 orange (dressing or seeds), and 2 tsp. oil (coconut or olive).
Now, this is a clean eating program. Make as much as you can from scratch! Boxed/canned foods, sugar, soda, most fruit juices, mayonnaise, creamer and butter are not allowed. You can use them, but then you are only hurting your own progress. It is best to eat 5-6 meals a day and do not eat after 7 p.m. And you must, must, must drink plenty of water.
If you need ideas, please look at the meal plans I have been posting (I added a small color key to those also). Since I’m vegetarian (and eat a little fish), you won’t see any meat… but wherever there is a red indicated you can put a meat there, like in your salad or piece of lean meat (fish or chicken) at dinner. Here’s the approved food list. You can also download a printable .pdf below to hang on your frisge.
More tools to use: