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Losing the Baby Weight, WEEK 2: Creating Volume without Increasing Calories

March 28, 2011

My meatloaf is basically a vegetable.

Over the years I have learned that by upping my fruit and vegetable intake, it’s possible to lose weight without as much deprivation. Fruits and vegetables are higher in water. Eating foods with more water in them allows you to have a larger portion size with less calories. That is a GREAT thing if you enjoy eating.

The base for my meatloaf: chopped carrots, bell pepper, onion, and spinach prepared quickly in a food processor. The fine texture blends into the meat a bit better….allowing even my spinach hating husband to enjoy it. I add 1/2 cup of old fashioned oatmeal, salt and pepper, and an egg to bind it together. I usually make this with 90-94% lean beef. There is a 96% lean beef on the market but I find it flavorless and usually stick to the 90% if I can find it.

Here is the mixed up loaf prior to baking.

The finished meal: Meatloaf, mashed potatoes, broccolini. I’m basically serving 3/4 plate of veggies. This keeps my calories low while enjoying some comfort food.

**Your challenge this week: Boost the amount of high water fruits and vegetables in your meals. Enjoy a normal portion of food while lowering the calories.

You can find great resources/recipes on this topic by reading a fantastic book written by two dietitians called Volumetrics. I believe it is a dieting revolution. Unfortunately, our culture still loves high protein and low carb and the book never really got the attention it deserved. Throughout the week, I will be showing ways to lower the energy density of foods that we commonly eat based on the principles of the Volumetrics eating plan.

Good luck with week 2! Here’s hoping we all find success at next Sunday’s weigh in.

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