Getting in shape with F-Factor Diet

I got a mail from Erin Lang about getting in shape with F-Factor Diet stating..

Hi Brad,

The holidays are over, and many of us need a friendly reminder to get ourselves back on track.

March is National Nutrition Month, and a perfect opportunity to get in shape before the spring.

BUT changing your diet doesn’t have to mean cutting out the food you love!

The F-Factor Diet is unlike any other program you have tried. From Day 1, you’ll be eating protein, fats and carbohydrates. For the first time, you will lose weight effortlessly, without the typical feelings of deprivation and denial associate with dieting.

Below see a delicious example of a meal plan for WEEK 1 of your diet - And it’s only 990 calories!

Week 1 on Tanya Zuckerbrot’s F-Factor Diet:

-Berry Breakfast Parfait (see recipe below)
-Coffee or Tea
-Glass of water

-Tanya’s House Salad without garbanzo beans (see recipe below) or a tossed salad
-Balsamic vinegar or a Lite dressing (try Wish-Bone Salad Spritzers)
-3 oz. grilled chicken breast
-2 fiber crackers
-1 wedge Laughing Cow Light cheese

-4 fiber crackers
-2 tbsp peanut butter
-Sugar-free jelly

-2 cups mixed green salad with balsamic vinegar or lite dressing
-Chicken - try the Wok-Seared Chicken with Asparagus and Cashews (see recipe below)

-1 tofutti pop or sugar-free fudgsicle (no more than 45 calories)

Calories: 990
Total Carbs: 67 grams
Fiber: 45 grams
Net Carbs: 22 grams

Berry Breakfast Parfait

Serves 1


1 container (5.3oz) Fage Total 0% fat yogurt or Dannon Light & Fit Crave Control Yogurt

½ cup strawberries, sliced

½ cup Bran Buds

¼ cup blueberries

1 tablespoon sliced almonds

Cinnamon (optional)


1. In a dish or tall glass, spoon 1/3 of the yogurt.
2. Top with strawberries and then ¼ cup Bran Buds
3. Repeat layer, but use blueberries for the fruit. Top off with last 1/3 of yogurt.
4. Top with sliced almonds and sprinkle with cinnamon if desired.

Tanya’s House Salad

Serves 8


1 bag romaine hearts (3 hearts)

1 bag baby carrots

2 celery hearts

1 red pepper

1 seedless cucumber

1 box cherry tomatoes

1 14-ounce can hearts of palm

1 14-ounce can garbanzo beans

1 red onion


1. Chop the lettuce and place it at the bottom of the bowl.
2. Next, chop the carrots and celery into bite-sized pieces and layer on top of lettuce.
3. Seed and chop the red pepper. Add to salad.
4. Peel cucumber, cut in half lengthwise, and then into 1/4-inch slices. Add to salad.
5. Rinse tomatoes, dry, and add to the salad.
6. Drain the hearts of palm, chop, and add to salad.
7. Rinse garbanzo beans in a colander, and add to salad.
8. Halve the onion and slice thin. Add to the salad.
9. Serve.

Wok-Seared Chicken with Asparagus and Cashews

Serves 4


2 tablespoons toasted sesame oil

1 ¼ pounds fresh asparagus, cut into 1-inch pieces

1 pound chicken tenders, cut into bite-sized pieces

3 scallions, trimmed and cut into 1-inch pieces

2 tablespoons minced fresh ginger

1 tablespoon oyster sauce

¼ cup cashews, coarsely chopped


1. Heat oil in a wok or large skillet over high heat. Add asparagus and cook, stirring for 2 minutes.
2. Ass the chicken, and cook for 4 minutes, or until the chicken is browned and cooked through.
3. Stir in the scallions, ginger, and oyster sauce; cook for another 2 minutes.
4. Stir in the cashews and serve immediately.

For more information go to

For additional recipes, information, images etc… please contact me directly and I will be happy to help!

All Best,



Written by Brad

This blog is my weight loss journey and hope this journey will help in losing some extra pounds.