Here are some examples of common foods and how they fit into RYGforHealth©. This is not a plan with recipes for foods you don't like or eat. It's taking the foods you normally eat and including them in a smart, well balanced way.

I am not really a cook. It probably stems from the fact I have lived most of my life in a wheelchair and have never really had a kitchen fully wheelchair accessible. I have learned -- you just make do.

My style -- put together good food with minimal preparation. I don't have diabetes, but have eaten the RYG way for many years to control my weight and other health issues.

I don't obsess over exact portions -- "ballpark, big picture" is still very effective to see change.

In my experience working with literally hundreds, I have found it rare for someone to measure absolutely everything eaten.

Certainly, if this is something for you, I applaud and encourage you. What I do recommend, however, is measure a food at least once so you can "eyeball" the correct portion on future uses.

RYG Plate Method

Click the link to access a handy plate method using RYG for Health.

Here's what a sample day looks like with RYG:

Breakfast

RED 2 Slices Whole Grain Toast

YELLOW Omelet

2 Eggs
2 oz Cheese

GREEN Mushrooms, Onions, Peppers

Added Fat 1 Tablespoon Butter

Herb Tea

Lunch

RED 12 Whole Grain Cackers

YELLOW 4 oz Chicken

GREEN Salad

Romaine
Tomatoes
Peppers
Carrots
Celery

Added Fat

3 Avocado Slices
Salad Dressing 1-2 Tablespoons

Sparkling Water with Lemon

Dinner

RED Small Baked Potato

Fresh apple for dessert

YELLOW 4 oz Roast Beef
GREEN Sauteed Green Beans

Salad

Added Fat

Butter 1 Tablespoon
Salad Dressing 1-2 Tablespoons

Herb Tea

Snacks

GREEN Raw carrots/celery

Added Fat Almonds/Walnuts-10 nuts

Added Fat Ranch dressing 1Tbsp

Approximate daily count based on differences in brands, exact portions, etc.

Carb - 110-120 gm (~30%)

Protein - 80-90 gm (~20%)

Fat - 80-90 gm (~50%)

Calories - 1400-1600

Note: For lower calories, reduce the amount of fat at meals and snacks

RED-noodles
YELLOW-beef
GREEN-veggies
Add a lot of veggies to increase portion size without the carbs and calories.

RED-soup1 cup portion
Add in lots of chicken (YELLOW) and a salad (GREEN) on the side to complete the RYG meal.

RED-bagel=4 servings due to high carb content
YELLOW-lox
Added Fat-cream cheese
Add in some veggies (GREEN) to complete the RYG meal.

GREEN-Salad Greens
Added fat-Dressing
Add beef or chicken (YELLOW) and whole grain crackers (RED) to complete the meal

RED-pizza crust
YELLOW-cheese/meat
GREEN-peppers/onions
Add even more GREEN with a salad on the side.
Thin crust-2 slices
Thick crust-1 slice for a meal

RED-noodles/peas
YELLOW-chicken/meat
Serving size 1-2 cups for meal. Add in salad or cooked green beans (GREEN)

Yellow food high in protein. Consider adding in potato (RED) and steamed broccoli (GREEN) to complete the RYG meal.

RED-bread
Added fat- butter
Add in tuna salad
YELLOW-tuna
Added fat-mayo
GREEN-celery, onion, lettuce to complete RYG meal.

Questions? Click Here to Contact Me

RYGforHealth

Simple - Flexible - Nutrition

Here are some examples of common foods and how they fit into RYGforHealth©. This is not a plan with recipes for foods you don't like or eat. It's taking the foods you normally eat and including them in a smart, well balanced way.

I am not really a cook. It probably stems from the fact I have lived most of my life in a wheelchair and have never really had a kitchen fully wheelchair accessible. I have learned -- you just make do.

My style -- put together good food with minimal preparation. I don't have diabetes, but have eaten the RYG way for many years to control my weight and other health issues.

I don't obsess over exact portions -- "ballpark, big picture" is still very effective to see change.

In my experience working with literally hundreds, I have found it rare for someone to measure absolutely everything eaten.

Certainly, if this is something for you, I applaud and encourage you. What I do recommend, however, is measure a food at least once so you can "eyeball" the correct portion on future uses.

RYG Plate Method

Click the link to access a handy plate method using RYG for Health.

Here's what a sample day looks like with RYG:

Bread with Butter

Here are some examples of common foods and how they fit into RYGforHealth©. This is not a plan with recipes for foods you don't like or eat. It's taking the foods you normally eat and including them in a smart, well balanced way.

I am not really a cook. It probably stems from the fact I have lived most of my life in a wheelchair and have never really had a kitchen fully wheelchair accessible. I have learned -- you just make do.

My style -- put together good food with minimal preparation. I don't have diabetes, but have eaten the RYG way for many years to control my weight and other health issues.

I don't obsess over exact portions -- "ballpark, big picture" is still very effective to see change.

In my experience working with literally hundreds, I have found it rare for someone to measure absolutely everything eaten.

Certainly, if this is something for you, I applaud and encourage you. What I do recommend, however, is measure a food at least once so you can "eyeball" the correct portion on future uses.

​

RYG Plate Method

​

Click the link to access a handy plate method using RYG for Health.

​

Here's what a sample day looks like with RYG:

​

​

Bread with Butter