ALL YOU Reality Checked Diet

Achieve weight loss with a 12-week plan that focuses on eating real, wholesome foods, plus healthy recipes and easy workouts.

Reality Checked Diet: Week 1 Midweek Motivator

Now that you're familiar with the difference between real and processed foods, you'll soon be swapping out the bad for the good. If you want to get a head start, here are some suggestions.

Not Real
Strawberry toaster pastryWhole-grain toast with 100 percent strawberry jam
Artificially sweetened berry flavored yogurtPlain yogurt with fresh berries
Cold cereals (with enriched flour, artificial coloring and high-fructose corn syrup)Oatmeal with honey
Processed luncheon meat, hot dogsSliced chicken/turkey breast, steak, tuna
Pancake syrup100 percent maple syrup
Diet shakesSmoothies made of low-fat milk and chopped fruit
Diet snack/protein barsNuts and dried fruit
Chocolate-flavored packaged cakes and cookiesDark chocolate
Whipped toppingWhipped cream
Fat-free salad dressingOlive oil and vinegar
Boxed flavored rice mixesBrown rice with fresh herbs
Enriched wheat breads, rolls, English muffinsWhole-wheat breads, rolls, English muffins
Pretzels or cheese-flavored puffs (with white flour)Potato chips or whole-corn tortilla chips
Fruit snacks/rollsSliced fruit
Soda pop (regular or diet)Club soda with 100 percent fruit juice
Artificially sweetened powder to flavor waterLemon, lime or orange slices to flavor water
Flavored coffee creamers2 percent milk
Peanut butter (with hydrogenated oils)Natural peanut butter
Processed cheese dipSalsa
Stick margarineWhipped butter

Need a refresher on Week 1? Click here to review.