Specifically
Chapter one would be 16 breakfasts all under 600 calories.

Chapter two would be 16 lunch meals under 600 calories.

Chapter three would be under 600 supper calories.

All low sodium

Thanks

This website has some good recipies.

They also have some books. All under 600 calories I don't know but it all comes down to serving size so you can make them all work.

Weight Watchers.

They have many many cook books available, probably thousands over the years.

Even if you don’t need to lose weight they have tons and tons of healthy recipes as you described, and they will be tasty.

Best wishes to you
.

This message has been edited. Last edited by: OKCGene,

Eat meat and green veggies. Studies show going on a 10 minute walk after each meal is twice as effective as Metformin. Fatty meats (ground beef, ribeyes, salmon) will satiate you where you won’t feel the urge to snack between meals. I’ve tried every diet under the sun. I’ve gone plant based for 6 months and I’ve gone full on carnivore for 6 months and tried diets in between them. They all will help you lose weight, just have to find something you can stick with and enjoy.

Yep, JohnV is correct. Try eating only meat and green vegetables twice a day and within a 6 - 8 hour period. Eat all the meat and green vegetables you want during those two meals. Try to avoid eating the rest of the day. Do not eat sweets, bread, rice, potatoes, snacks, grains, fruit juices, beer, sodas (I.e. carbohydrates) It is a little hard the first week or two, then it becomes much easier. I guarantee you will lose weight quickly after a week or so. I started this keto style diet in February with the goal of losing only 10 pounds. I lost that very quickly and continued with a modified keto - low carb diet and more exercise. I am 70 years old and have now lost 22 pounds since February. My body fat has completely disappeared. The diet is now very easy for me to maintain. Even though I now eat a few sweets and other carbohydrates on occasion, it is still easy to keep the weight off by generally following the keto diet.

Yep, this "low salt" crap needs to die along with avoid saturated fats. I'm convinced we're experiencing the downstream effects of processed seed oils and highly refined carbohydrates consumption. Nothing tastes as good as healthy feels, so they say.



Eat Rich, Live Long https://a.co/d/1ulbXJt

DASH is a dietary pattern promoted by the U.S.-based National Heart, Lung, and Blood Institute (part of the National Institutes of Health) to prevent and control hypertension.

Here is an excerpt of what Mayo Clinic had to say (rest in link):

quote:

DASH diet: Healthy eating to lower your blood pressure

Discover how DASH can help you lower your blood pressure and improve your health.
By Mayo Clinic Staff

DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a healthy-eating plan designed to help treat or prevent high blood pressure (hypertension).

The DASH diet includes foods that are rich in potassium, calcium and magnesium. These nutrients help control blood pressure. The diet limits foods that are high in sodium, saturated fat and added sugars.

Studies have shown that the DASH diet can lower blood pressure in as little as two weeks. The diet can also lower low-density lipoprotein (LDL or "bad") cholesterol levels in the blood. High blood pressure and high LDL cholesterol levels are two major risk factors for heart disease and stroke.

DASH diet and sodium
The DASH diet is lower in sodium than a typical American diet, which can include a whopping 3,400 milligrams (mg) of sodium or more a day.

...

That's helpful comet 24, thank you
.

People with two fully function kidneys that are not prone to high blood pressure ,can consume all the sodium they choose.
That ain't me.

I rarely miss it.

While living in AZ, I got dehydrated enough and had high blood pressure so often that in just five years time,
The combination killed a whole kidney.
So far
Ive
Gone chocolate, pop as and pastry free for ten days

It might sound easy peasy to many .
But it's been a challenge for me.

I got myself on a diet and stuck with it for weeks. I felt like crap. So I found another diet and followed it carefully. I still felt puny. So I found another diet to rely on.

Three diets, now I'm feeling better.

Obesity Code by Dr. Jason Fung

Why We Get Fat by Gary Taubes

I am doing a lazy man's keto.

Mostly protein rotated meat fish chicken repeat.

I never cook with salt.

I avoid processed foods

You need to find something you can do as a lifestyle, not a diet.

Diets do not work.

If you find yourself craving food, it is not working for you.

I walk the dog every day, I have stabilized in the 170s as opposed to 220s.

The 160s would be ideal but not happening anytime soon. I crave food when I get that low.

Dr. Fung's books are a great read.

No doubt there are a LOT of myths with diet plans.
No single one is right for everybody but in general, IMO, the KETO diet has the most (myths).
Like no salt - myth.
On this diet you need electrolytes and sodium is one of them.
I even add salt to water to make up for the deficiencies.
Trust me being low on your electrolyte minerals like Potassium, Sodium, and others - you will know it when it hits you.
Tried the Dash Diet but couldn't do it.
Keto was easier and more effective albeit it has it challenges too.
Good Luck