Today’s post is a little different than the norm. After reading a comment from a reacher: Stephanie, I noticed that I haven’t talked about the Rabbit Food Pyramid since I started my blog in 2012! Since I often have new readers, I think now would be a great time to re-introduce the rabbit food pyramid and how it works!
How it started:
After being on Nutrisystem for a few months and not liking the groggy lethargic feeling that overly processed shelf stable foods gave me, I branched out on my own to continue my weight loss journey. After reading numerous health and fitness magazines and articles by registered dietitians and nutrition experts, I experimented with different styles of eating and found what works for me. I quickly realized that drastic diets and cutting out food groups following “no-carb” or “fat-free” fads were not for me. It left me hangry (hungry and angry) all the time, which led to uncontrollable binging and even worse, a severe eating disorder of restrictive eating, and eventually bulimia and a brief stint with anorexia. As you can tell, food rules were a terrible idea for someone like me who has OCD perfectionist qualities.
Determined to lose weight the proper way this time, I educated myself on how to portion meals properly with balance. That meant carbs, fat, produce, and protein to keep my body nurtured and healthy. This is when the Rabbit Food Pyramid was born. I gathered the proper recommended* serving sizes of each food/food group into a huge list and divided them into four categories.
Weight loss using the Rabbit Food Pyramid: 4 small meals per day!
Breakfast:
1 serving of fruit
1 serving of whole grain
1 serving of protein
1 serving of plant based fat
Lunch:
2 servings of vegetables
1 serving of whole grain
1 serving of protein
1 serving of plant based fat
Dinner:
2 servings of vegetables
1 serving of whole grain
1 serving of protein
1 serving of plant based fat
Snack Meal:
1 serving of fruit
1 serving of whole grain
1 serving of protein
1 serving of plant based fat
Free Extras:
Spices! Anything from cinnamon to chipotle or even zero calorie natural sweeteners like Stevia.
Now that you know the formula for each meal, all you have to do is pick your food for each category! I’ve provided ideas and sample servings for each category here.
If you aren’t sure what the proper measurement is for a certain food, refer to the Rabbit Food Pyramid page to double check!
LET’S START WITH AN EASY BREAKFAST:
Breakfast:
Produce/Fruit: 1/2 sliced banana
Whole Grain: 1 slice whole wheat bread
Protein: 1 cup (8oz) of soy milk
Plant Based Fat: 1 Tbsp unsalted peanut butter
Free Extras: Sprinkle of cinnamon
Easy peasy! No calories, points, carbs, or macros required! Just balance from each food group!
NOW LETS GET TRICKY WITH A BREAKFAST RECIPE:
Breakfast Recipe: French Toast
Produce/Fruit: 1 cup fresh raspberries
Whole Grain: 1 slice of whole wheat bread
Protein: 1/4 cup egg whites
Plant Based Fat: 2 Tbsp sliced almonds
Free Extras: 1/8 tsp cinnamon & 3 drops liquid stevia
Combine egg whites, cinnamon, and stevia in a bowl. Soak the slice of bread in the egg mixture until it is absorbed. Place the bread in a pan lightly coated in cooking spray over medium heat. Pour excess egg mixture on top of the bread. Flip and cook both sides until the egg is no longer runny. Transfer to a plate and top with fresh raspberries and sliced almonds.
Maintenance:
To maintain my weight, I learned that adding one additional snack meal or protein shake per day worked perfectly for me. Of course it took some trial and error to figure out what worked for me!
I hope that this breakdown of the Rabbit Food Pyramid helps you to better understand the way that I portion my meals and create recipes!
Health & Happiness xo
Catherine
Let me know if this was helpful or if you have any questions about the Rabbit Food Pyramid!
*What works for me, might not work for everyone. The suggested serving sized are based on my own personal experience. Everyone is built differently, so if you are taller or heavier than my starting weight, you may need another small meal in your diet to fit your nutrition needs. Please consult a doctor before making any changes to your diet. This is only a suggestion based on my personal experience.