Sonoma Diet Recipe List
1. Chicken Salad Sandwich (3) 2.
Grilled Cheese Sandwich (
Turkey Burgers with French Fries (4) 4. Steak and Egg McMuffin (
Bacon, Egg & Cheese Hash Brown Muffins (
7. Chocolate Chip Cookie Dough 8.
Pancakes 9. Banana Split 10.
S’mores Pie 11. Apple Pie 12. Cheesecake 13. Peanut Butter Cup Cake 14. Chocolate Ice Cream 15. Vanilla Ice Cream 16. Strawberry Shortcake 17. Lemonade 18. Orange Juice 19. Peach Tea 20. Coffee Cake 21. Caramel Apple 22. Cinnamon Roll 23. Banana Bread 24. Chocolate Chip Cookies 25. Sugar Cookie 26. Blueberry Muffin 27. Chocolate Chip Cookie 28. Peanut Butter Cup Creme Brulee 29. Cherry Pie 30. Pina Colada 31. Fruit Punch 32. Pineapple Upside Down Cake 33. Strawberry Shortcake 34. Lemonade 35. Watermelon 36. Carrot Cake 37. Green Tea Latte 38. Coffee Cake 39. Yogurt Parfait 40. Banana Split 41. Chocolate Chip Cookie 42. Cinnamon Roll 43. Caramel Apple 44. Peanut Butter Cup Creme Brulee 45. Cinnamon Donut 46. Chocolate Truffle 47. Ice Cream 48. Blueberry Muffin 49. Sugar Cookie 50. Cheesecake 51. Caramel Apple 52. Cinnamon Bun 53. Chocolate Ice Cream 54. Yogurt Parfait 55. Orange Julius 56. Banana Split 57. Green Tea 58. Carrot Cake
Sonoma Diet Foods to Eat
You also need to eat the healthy food from the list of Sonoma foods to eat. You should eat between 45% and 65% of your total daily calories in carbohydrates.
You should consume less than 7% of your total calories in trans fat and no more than 22 grams of saturated fat each day. You should also consume at least 2.5 ounces of protein daily.
Beans and Legumes: Beans and legumes are a perfect choice for a healthy meal because they are packed with nutrients and fiber, very low in fat and calories, and don’t have any cholesterol. Try to incorporate pinto beans, black beans, chickpeas, lentils, split peas, and kidney beans into your daily diet.
Whole Grains: Whole grains are very rich in fiber. They also contain some important vitamins and minerals.
One of the most popular whole grains is oatmeal. Others include barley, brown rice, whole wheat pasta, and whole wheat bread.
Nuts: Nuts are a very nutritious food choice because they are high in protein and fiber, but low in fat and calories. Some of the healthiest choices include almonds, peanuts, and walnuts.
Fruits: Fruits are jam-packed with antioxidants, which fight off cellular damage in the body that can lead to serious diseases. They also provide fiber.
Try to eat at least 2 servings of fruit per day. Some great choices include apples, oranges, bananas, and pears.
Vegetables: Vegetables are very low in fat and calories and are high in fiber. They also contain a number of important nutrients.
One of the most nutritious vegetables is broccoli. Others include celery, onions, and green peppers.
Low-Fat Dairy: Low-fat dairy products include milk (skim, 1%, 2%, and whole), yogurt (low-fat and non-fat), and cheese (low-fat). They are good sources of calcium and protein.
Make sure to pay attention to the serving size; many times people eat more than the serving size because the container is so small. Most containers of yogurt and milk are one serving. Other containers (cheese, cottage cheese) are ¼ of the container.
Protein: While it is very important not to over-do any type of food, this is especially true of protein because it contains a lot of calories (almost 4 calories per gram). Eating too much can slow down your weight loss progress.
The best choices are skinless chicken and turkey. Lean cuts of red meat are also good sources of protein, but watch the fat content (ask for leaner cuts). Fish is another good source of protein, especially salmon.
Fiber: High fiber foods help prevent certain types of cancer, lower cholesterol, and maintain a healthy digestive system. Fiber can also help you feel full and prevent overeating.
Great sources of fiber include fruits (such as raspberries), vegetables (such as broccoli), and whole grains (such as oats).
Portion Size: It is very important to keep an eye on portion sizes. Many processed foods are portioned so that they are much more than one serving.
The nutrition facts listed on the food label are based on a 2,000 calorie diet. So if you are eating a food labeled 100 calories per serving but you eat two portions of it, you are eating 200 calories more than what is listed and this adds up quickly. Another good trick is to use smaller dishes.
Sources & references used in this article:
The Sonoma Diet: Trimmer Waist, Better Health in Just 10 Days! by C Guttersen – 2005 – books.google.com
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The science of obesity management: an endocrine society scientific statement by GA Bray, WE Heisel, A Afshin, MD Jensen… – … reviews, 2018 – academic.oup.com
Are Low-Carbohydrate Diets Safe and Effective? by HDW Define, C LCDs – The Journal of the American …, 2016 – Am Osteopathic Assoc
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