100 Calorie Dinner

Mushrooms In Sour Cream

¼ Cup Beef Broth - FREE

8 Ounces Fresh Mushrooms, Sliced - FREE

½ Cup Sweet Onions, Chopped - FREE

Salt and Pepper To Taste - FREE

3 Tablespoons Sour Cream – 100 Calories

Dash of Worcestershire Sauce - FREE

Fresh Parsley, Chopped – FREE

Bring broth to a boil in a large non-stick skillet.  Add mushrooms and onion and sauté until the onions are translucent.  Season with salt and pepper.  Cover and cook for 5 minutes.  Stir in sour cream and Worcestershire sauce.  Cook on low for another 5 minutes.  Garnish with parsley.

Makes One 100 Calorie Serving

Tasty Option

Serve over ½ cup of cooked pasta for only 100 calories.

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100 Calorie Breakfast

Cinnamon French Toast

1 Small Egg – 50 Calories

Dash Of Ground Cinnamon - FREE

1 Slice of Bread – 50 Calories

Whip egg in a plate, add cinnamon.  Soak bread in egg on each side.  Spray a small non-stick skillet with Pam and heat to medium high.  Place bread in skillet and brown on each side.

Makes One 100 Calorie Serving

Tasty Option

Serve with ¾ teaspoon butter and 1 tablespoon syrup for 100 calories.

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THE PROBLEM: THE MONDAY & TOMORROW DIETER
Well, I know you’re overweight, otherwise you wouldn’t be reading this book. Sometimes you think you’re desperate. But how did this happen? How did you wake up one day 30, 50 or even 100 lbs. or more overweight? People who don’t have an overweight problem could never begin to understand your plight. The cycle starts when you tell yourself you will start your diet on Monday. This gives you the okay mentally to eat whatever you want and how much you want until Monday gets here. You must eat all those foods that will be forbidden come Monday. You might not even be a sweet eater (Yes there are overweight people who don’t like sweets!), but you buy cakes and ice cream because you know you can’t have them next week. You can eat what you want without guilt because your world is going to change on Monday. This is all great and wonderful until Monday gets here and you’ve gained 5 pounds, you’re still hungry and you’re not ready to start a diet. You’re even more hungry than before because overeating makes you more hungry. But today is Monday nevertheless and you really do need to start that diet, so you decide to fast this week to make up for all you ate last week. By Monday evening you are so hungry and you feel so deprived that you totally give up and decide to eat – a lot. You go ahead and eat a big meal and tell yourself you can eat this evening and go back on your fast tomorrow. You promise yourself you’ll be “good” tomorrow (So now eating means being bad). You think to yourself “Didn’t I tell myself this last week?” Well, yes but tomorrow will be different. I will definitely go back on my plan tomorrow. So you gorge all evening because you won’t be able to eat tomorrow.  Now it’s Tuesday and so far this week you’ve been bad, realized you can’t trust yourself, have broken a promise you made to yourself, have felt guilty and have been a failure. And this is only Tuesday! So what do you do? Do you go back on your fast? No, you tell yourself “Hey, I already blew it this week. I’ll start my fast again next Monday.” You promise yourself you will definitely start the fast on Monday. No ifs, ands, or buts about it. Don’t you remember you told yourself that last week? Well sure, but come next Monday I’m definitely going on my fast or maybe The Atkins Diet. I could even try The Zone Diet, The South Beach Diet, Weight Watchers, The Slim Fast Diet, Nutri-System, Medifast, Optifast, The Air Force Diet, The Grapefruit Diet, The Body Type Diet, The No Diet Diet or maybe I’ll do The Richard Simmons Diet, Jenny Craig, The Perricone Weight Loss Diet, The Raw Food Diet, The You On A Diet Diet or The Best Life Diet.  The only thing you know for sure is that you’re going on some kind of diet where you have to eat diet food. You hate diet food, but the cycle begins again and you proceed to eat all the “forbidden” foods you’ll soon be missing out on. The problem even gets worse when you start telling yourself in October that it’s futile to diet through the holidays. You come up with a great idea! Eat all you want through the holidays and go back on a diet January 1st.

THE SOLUTION
Get off this roller coaster and stop driving yourself crazy! The reason you want to eat all these “forbidden” foods today is because you know you can’t have them tomorrow or Monday. Guess what? With The 100 Calorie Diet, you don’t have to worry about the so called bad foods because there aren’t any “bad” foods. You don’t have to worry that you can’t have bread, sweets, chocolate, sodas or beer because on The 100 Calorie Diet you CAN have them tomorrow and you CAN have them on Monday and you CAN have them on Thanksgiving, Christmas and even January 1st! It’s time to calm down and eat for today what you CAN eat today. Concentrate and think of today only, because today is the only day that really matters. Get it in your mind there is no tomorrow to worry about and there is no Monday to worry about. With The 100 Calorie Diet, you are only asked to diet for one day. Today.

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Today I’m giving you an excerpt from The 100 Calorie Restaurant and Fast Food Counter which lists the 100 calorie counts for thirty-eight of the most popular restaurants and fast food restaurants.  If the count is 1/2, you can have the whole portion for 200 calories.  If the count is 1/3, you can have the whole portion for 300 calories.  The 100 Calorie Diet isn’t about eating just 100 calories, it’s about eating in 100, 200, 300, 400, and 500+ units using The 100 Calorie Food Counter and The 100 Calorie Restaurant and Fast Food Counter.  Here’s the 100 calorie counts from McDonald’s:

McDonald’s®
Breakfast
Egg McMuffin® – 1/3
Sausage McMuffin® – 1/4
Sausage McMuffin® With Egg – 1/5
English Muffin – 3/4
Bacon, Egg & Cheese Biscuit, Regular – 1/4
Bacon, Egg & Cheese Biscuit, Large – 1/5
Sausage Biscuit With Egg, Regular – 1/5
Sausage Biscuit With Egg, Large – 1/6
Sausage Biscuit, Regular – 1/4
Sausage Biscuit, Large – 1/5
Biscuit, Regular – 1/2
Biscuit, Large – 1/3
Bacon, Egg & Cheese McGriddles® – 1/5
Sausage, Egg & Cheese McGriddles® – 1/6
Sausage McGriddles® – 1/4
Big Breakfast®, Regular – 1/7
Big Breakfast®, Large – 1/8
Deluxe Breakfast, Regular – 1/12
Deluxe Breakfast, Large – 1/13
Sausage Burrito – 1/3
Hotcakes and Sausage, With 2 Pats Margarine and Syrup – 1/8
Hotcakes With 2 Pats Margarine and Syrup – 1/6
Sausage Patty – 2/3
Scrambled Eggs, Two – 2/3
Hash Browns – 3/4
Grape Jam – 3
Strawberry Preserves – 3
Sandwiches
Hamburger – 1/3
Cheeseburger – 1/3
Double Cheeseburger – 1/4
Quarter Pounder® – 1/4
Quarter Pounder® With Cheese – 1/5
Double Quarter Pounder® With Cheese – 1/7
Big Mac® – 1/5
Big ‘N’Tasty® – 1/5
Big ‘N’Tasty With Cheese – 1/5
Filet–O–Fish® – 1/4
McChicken® – 1/4
Premium Grilled Chicken Classic Sandwich – 1/4
Premium Crispy Chicken Classic Sandwich – 1/5
Premium Grilled Chicken Club Sandwich – 1/6
Premium Crispy Chicken Club Sandwich – 1/7
Premium Grilled Chicken Ranch BLT Sandwich – 1/5
Premium Crispy Chicken Ranch BLT Sandwich – 1/6
Snack Wrap With Ranch – 1/3
Grilled Snack Wrap With Ranch – 1/3
Snack Wrap With Honey Mustard 1/3
Grilled Snack Wrap With Honey Mustard – 1/3
French Fries
Small French Fries – 3/4
Medium French Fries – 1/4
Large French Fries – 1/6
Chicken McNuggets®, Chicken Selects®, Premium Breast Strips and Sauces
Chicken McNuggets® – 2 1/2 Nuggets
Chicken Selects® Premium Breast Strips – 3/4 Strip
Barbeque Sauce – 2 Packs
Honey – 2 Packs
Hot Mustard Sauce – 1 1/2 Packs
Sweet ‘N Sour Sauce – 2 Packs
Spicy Buffalo Sauce – 1 1/2 Packs
Creamy Ranch Sauce – 1/2 Pack
Tangy Honey Mustard Sauce – 1 1/2 Packs
Southwestern Chipotle Barbeque Sauce – 1 1/2 Packs
Salads
Without Dressing
Asian Salad With Grilled Chicken – 1/3
Asian Salad With Crispy Chicken – 1/4
Asian Salad Without Chicken – 2/3
Bacon Ranch Salad With Grilled Chicken – 1/3
Bacon Ranch Salad With Crispy Chicken – 1/3
Bacon Ranch Salad Without Chicken – 3/4
Caesar Salad With Grilled Chicken – 1/2
Caesar Salad With Crispy Chicken – 1/3
Caesar Salad Without Chicken – 1
Side Salad – FREE
Butter Garlic Croutons – 1 1/2
Snack Size Fruit & Walnut Salad – 1/2
Salad Dressings
Newman’s Own® Creamy Caesar Dressing – 1/2 Pack
Newman’s Own® Low Fat Balsamic Vinaigrette – 2 1/2 Packs
Newman’s Own® Low Fat Family Recipe Italian Dressing – 1 1/2 Packs
Newman’s Own® Ranch Dressing – 2/3 Pack
Newman’s Own® Low Fat Sesame Ginger Dressing – 1 Pack
Desserts/Shakes
Fruit ‘n Yogurt Parfait – 2/3
Fruit ‘n Yogurt Parfait Without Granola – 3/4
Apple Dippers – 3 Packs
Low Fat Caramel Dip – 1 1/2 Packs
Vanilla Reduced Fat Ice Cream Cone – 2/3
Kiddie Cone – 2
Strawberry Sundae – 1/3
Hot Caramel Sundae – 1/3
Hot Fudge Sundae – 1/3
Peanuts For Sundaes – 2 Packs
McFlurry® With M&M’s® Candies, 12.3 oz. – 1/6
McFlurry® With Oreo® Cookies, 12.3 oz. – 1/6
Chocolate Triple Thick® Shake, 12 oz. – 1/4
Chocolate Triple Thick® Shake, 16 oz. – 1/6
Chocolate Triple Thick® Shake, 21 oz. – 1/8
Chocolate Triple Thick® Shake, 32 oz. – 1/12
Strawberry Triple Thick® Shake, 12 oz. – 1/4
Strawberry Triple Thick® Shake, 16 oz. – 1/6
Strawberry Triple Thick® Shake, 21 oz. – 1/7
Strawberry Triple Thick® Shake, 32 oz. – 1/11
Vanilla Triple Thick® Shake, 12 oz. – 1/4
Vanilla Triple Thick® Shake, 16 oz. – 1/6
Vanilla Triple Thick® Shake, 21 oz. – 1/7
Vanilla Triple Thick® Shake, 32 oz. – 1/11
Baked Apple Pie – 1/3
McDonaldland® Chocolate Chip Cookies – 1/3
McDonaldland® Cookies – 1/3
Chocolate Chip Cookie – 2/3
Oatmeal Raisin Cookie – 2/3
Sugar Cookie – 2/3

The 100 Calorie Food Counter and The 100 CalorieRestaurant and Fast Food Counter are FREE bonus books when you buy The 100 Calorie Diet.  Find out more at www.The100CalorieDiet.com!

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CLICK HERE! To Learn About The 100 Calorie Diet!

An affirmation is a positive statement of a desirable intention or the assertion that
something exists or is true. Affirmations are written and said in the first person. Some examples
are “I will stay on my plan and lose weight everyday.”, “I am a very energetic person.”, I am a
positive, loving person.”  The 100 Calorie Diet’s "My Daily Food Journal" has a special place to
write down your affirmations each and every day.

Here are 10 great weight management affirmations I found in the book 365 Daily Affirmations For Creative Weight Management.  Use these affirmations daily, they work!

1. Today I am approaching food with love and excitement, not addiction, anger, or compulsiveness.

2. I am exercising because it is fun and good for me.

3. I am making healthy, positive decisions about what I am eating today.

4. I am freeing myself from the shackles of shame, self-hate, and a distorted body image.

5. I can handle anxiety without turning to food.  I can handle frustration without turning to food.

6. I am continuing to find the courage to get on the scale and face the reality of what I weigh.

7. I am watching out for when I am grabbing food when I’m distressed, bored, or tired.

8. I am not skipping meals.

9. If I "cheat" or have a "bad day" with food, I’m not beating up on myself.  I’m human.  I am getting back into control.

10. I rejoice in the self-control I’m gaining.

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