The “Ryniak” Diet Plan – Part 1

Lately, I concocted a personalized meal plan based on a few diets that I’ve tried that never worked and were always missing something. I have very few rules for myself and I have dessert every night…sometimes two helpings!

I’m going to start this article with my rules and breakfast options. I don’t have very many recipes for breakfast (I like to experiment) but I’ll include the recipes that I do use.


  1. One one small alcoholic drink/day
  2. Between meals eat only fruit, carrots or celery with a little bit of homemade Ranch dressing
  3. The only beverages allowed are Splenda or Stevia sweetened beverages and water.
  4. Limit of 4 eggs/week
  5. No more than 2 pieces of bread/day
  6. No Peanut butter allowed (This is because my husband uses peanut butter like it’s going out of style)

Recipe for Ranch Dressing

(Based on “Buttermilk Ranch Dressing” from

  • ½ cup of milk
  • ¼ cup of Helmann’s Canola Mayonnaise
  • a splash of vinegar
  • a dash of garlic powder (my best friend)
  • a dash of salt
  • a dash of black pepper
  • as much fresh or dried herbs as you like (I used dried dill and it worked great)


  1. Banana and Dark Chocolate Smoothies (1 cup) (melt the dark chocolate before you mix)
  2. Kiwi and Pomegranate Smoothies (1 cup) fresh fruit works best for this one
  3. Blueberry and Pineapple Smoothies (1 cup)

For my smoothies I just like to mix and match things. I usually end up putting fat free greek yogurt or low-fat milk in there. Because fruit spoils so fast, I usually buy frozen fruit but I make sure that there’s no sugar added.

  1. Original Cheerios (1 cup) and Low-fat milk (¾ cup)
  2. 2 eggs any style w/ ½ cup veggies or fruit and one piece of toast
  3. 2 Blueberry Oat Pancakes. I make mine with whole wheat flour and frozen blueberries. If you’re trying to make this a fast meal, try Hungry Jack‘s Whole Wheat Pancake mix and add the blueberries before you cook them.
  4. Fiber Yogurt w/ Cheerios (1 cup)
  5. 1 Grapefruit (I’m eating this exclusively now because it’s helped me shed most of my pounds)
  6. 3 regular sized or 5 mini Southwestern mini frittatas (These can be made with Southwestern Eggbeaters in a regular sized or mini muffin pan. Just cut up some turkey sausage and throw it in the mix. Baked for 25-30 minutes at 350*)

Feel free to leave or take any of these steps! It’s very personalized to my taste buds so there were lots of recipes that I passed up while I was making this. My basic plan is to have under 1,200 calories a day but in order for the annoying calorie counting to be thrown out the window, I decided to compile recipes that were under 300 calories per serving and add a dessert that was less than 200 calories. All this food leaves me feeling full (most of the time) and definitely satisfied!

Something that leaves me even more satisfied is that I only use $60 every week for all of this food. I usually pick 2 things from each category and make sure that I won’t get bored of them after a few days. It’s enough food for my husband and I to be fed well and still eat healthy.

Stay tuned for part 2 of my series where I share my lunch and dessert recipes!

7 By Marisa Ryniak | My name is Marisa and I loooove to cook! I’ll be writing a series of articles on how to lose 50 pounds (without going broke) by following my personalized meal plan and doing light cardio exercise. I love to make up healthy concoctions based on food that I eat at restaurants and see on cooking shows.

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