The Mike Murphy Diet Plan Is Finally Here.
My Healthy Picks Will Help Boost Your Energy, Cut Your Calories, And Improve Your Health.


As I have previously covered, there are three areas that should be attacked to give you the quickest results to cut your calories and improve your health. Proper diet, exercise, and hunger control. Once you start feeling better, your energy level will increase and boost your ability to exercise.  

But what happens when you aren't able eat right all the time? Why isn't there something that addresses this issue?

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  I am going to spread this over several pages because not everyone is at the same level. I will break each group down so that I can address specific needs.

I have also included a page for college students. Eating healthy in college is sometimes difficult and everyone should have access to healthy eating information.

I will be sharing a sample healthy picks for each group. After you see the calorie value and fullness factor of the foods I have selected, it should make it easy to cut calories.

Very overweight                                    Moderately overweight                              Getting overweight

( I'm working on these pages. If the words aren't blue and bold they aren't ready yet. SORRY )

Remember, The Mike Murphy Diet Plan is a sample diet (healthy picks) plan. As always check with a doctor before you plan to start a healthy diet of any kind.

The foods I have chosen have three main characteristics. Caloric value, nutritional value, and fullness factor. All are designed to boost your energy.

A food item low in calories, high in nutritional value, and filling is excellent for exercising AND losing weight. A high calorie food, low filling, and high nutritional value is great for building muscle or gaining weight.  Here is a breakdown of some popular meats.

This is for 3ozs. boneless, cooked.


In terms of fat content, breast meat is definitely the lowest part of the chicken, but leg meat is very competitive with other types of meat and poultry.

According to the American Dietetic Association, 3 ounces of baked chicken drumstick with the skin removed has less total fat than the same amount of sirloin steak, beef tenderloin, pork chop, or salmon.

 The last column on the chart is protein. As you can see the sirloin has the highest protein value but also the highest total fat. The skinless chicken breast is right there with the protein but almost 1/4 the total fat.

Fat Content and Calorie Chart
(Per 3-ounce boneless, cooked portion)
                                                                                                                                                                                                                                                                                                                       
Meat Calories Total Fat (gm) Saturated Fat mg Cholesterol mg                           
Filet of sole, baked 100 1.5 0.3 60 20
Chicken breast, no skin, baked 120 1.5 0.5 70 24
Chicken drumstick, no skin, baked 130 4.0 1.0 80 23
Salmon, baked 150 7.0 1.5 55 21
Chicken breast, with skin, baked 170 7.0 2.0 70 25
Beef sirloin steak, trimmed of visible fat, broiled 170 6.0 2.0 75 26
Chicken drumstick, with skin, baked 180 9.0 3.0 75 23
Beef tenderloin, trimmed of visible fat, broiled 180 9.0 3.0 70 24
Lamb chop, trimmed of visible fat, roasted 180 8.0 3.0 80 25
Pork (bad)         24
 Pork (bad)         17
Beef, ground, 90% lean, broiled, well done 210 11.0 4.0 85 27
Source: Nutri-Facts Fresh Labeling Program, 1995 and USDA Nutrient Database for Standard Reference, Release 11-1, 1997.
It makes no difference if you remove the skin before or after cooking.

Lets go to the vegetables.  I have picked the most nutritious veggies for calorie count and nutritional value.


I am showing approximate serving size and calories.

1 cup raw asparagus                                                    25 calories
10 oz frozen asparagus                                                70 calories
1 cup sprouted alfalfa seeds                                          8 calories
1 cup chopped frozen turnip greens                             35 calories
5 baby zucchini squash                                                20 calories
1 cup cooked mustard greens                                      25 calories
1 cup chopped raw okra                                               30 calories
1 cup canned spinach, no liquid                                   50 calories
1 cup raw spinach                                                          8 calories
1/2 head raw cabbage                                                110 calories
4 tbsp green onion tops                                                  5 calories
3 leaves red leaf lettuce                                                10 calories
1 cup chopped raw broccoli                                          30 calories
3 leaves green leaf lettuce                                            10 calories
1 cup raw Brussels sprouts                                            35 calories
1 cup chopped raw spring onions                                 30 calories
1 cup winter squash                                                      83 calories
10 ozs. summer squash                                                 48 calories
4 ozs. canned tomatoes                                                35 calories
1/2 cup frozen peas and carrots                                    37 calories
1 green chili pepper                                                     17 calories

Now check this out!!!!!!!
1 cup green raw soybeans                                          376 calories. 
                                                                   This is one full meal!!!!


So as you can see it makes a difference what you eat!  These veggies along with my meat grilling tips and exercise program should get you on track to better health.  These foods will boost your immune system and regularly exercising will increase your metabolism helping you to lose weight while eating better.
This is a good reference to have when deciding meal options. Chose portion size depending on your level of activity.
 

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