This plan will have you losing between 1 - 2 lbs per week which is a healthy system of losing fat. The pounds will begin to accumulate in no time.
 
To the right is a super food shopping list.

I have added the guidelines below:
 
The guidelines for the next few weeks as you are calorie counting and recording your meals are as follows:
 
1) Make sure you record all meals right after you eat them! Keep your journal with you and carry it around. Do not wait to record meals. Use the booklet I gave you (schedule a visit with The Well Loft if you want to purchase a food journal with specified fields and lines for your entries). Record the time of day in which you are eating too. You are to eat 3 meals with 2-3 snacks a day.

Eat meals according to this schedule:

Breakfast before 9 am
Snack 1 before 11:30 am
Lunch before 2pm
Snack 2 before 5pm
Dinner between 6 - 8pm
 
2) Record everything eaten or drank, even if you mess up and eat something that you weren't supposed to. It helps to see it in black and white and it forces us to confront our will. Remember to record the oils and condiments (ketchup, bbq sauce)  that you prepare food with. Limit oils to olive or sunflower & safflower oil and only 2 tbls. Make sure the amount of servings are accounted for accurately by reading the label on the product accordingly to serving size. If you have half the serving size cut the calories in half.
 
3) If there is no label. A helpful website to determine the nutrition for calorie counting is:
 
http://www.fitday.com/webfit/calories/calories_Poultry.html
 
4) Eat bread only one time a day (sandwiches should be eaten with whole wheat, pumpernickle or rye bread only that is toasted)
 
5) Have at least one fruit or vegetable with each meal. Limit refined sugar and excess fat. No sweet teas, soda, lemonade, ice cream, cookies, cakes or high fat foods/meats (hotdogs, traditional pizza, hamburgers, &  steaks).
 
6) Do not eat after 8:30 pm or an hour before bedtime.
 
7) Drink plenty of water or herbal tea (non caffienated) through out the day. There should be check boxes for the amoount of water you are drinking in your booklet.
 
8) Take a daily multivitamin.
 
9) Eat 1,500 calories a day but no less than 1,200. You may experience hunger but it will pass within two weeks of doing this.
 
10) Buy a great scale and weigh yourself at the same time each Monday morning (before breakfast). The scale I use is fairly inexpensive yet reliable:
 
http://www.target.com/Taylor-Biggest-Loser-Body-Scale/dp/B001H9Z24M
 
11) Focus on your weight loss goal and stay committed through out the day. Also keep scriptures and/or mantras near you at all times so that you can stay focused.

12) Workout at your own level 4-5 times per week. Remember cardio is for excess fat loss and weight lifting and weight resistance exercise is for building muscle and toning. Ideally do both, various times per week and add in flexibility. A good approach is a collaboration of classes like:  boot camp, Pilates, Yoga, boxing, walking on a treadmill, running, etc. Find a fitness professional to assist you and get moving!

Produce
Sweet Potatoes (at least 3)
Red potatoes
Romaine lettuce (or bagged salad)
Grape tomatoes
Shredded carrots
Spinach leaves (fresh and frozen)
Red onion
Green, red, orange and/or yellow peppers
Broccoli (fresh and frozen)
Clementine oranges
Blueberries (pint)
Strawberries
Red grapes
Kiwi
Apples

Grains, Seeds and Nuts  
Cinnamon raisin bread
Spinach wraps
Whole Wheat Pasta
Brown rice (instant or regular)
Oatmeal (steel cut or instant)
Sunflower seeds
Almonds

Poultry, Fish & Beans  
Chicken Breasts
Ground turkey
Turkey burgers
Turkey bacon/sausage
Tuna
Flaked salmon (pouch)
Salmon
Tilapia
Veggie/soy burgers
Black beans
Baked beans
Garbanzo beans/chick peas
Hummus

Dairy 
Brown eggs
Egg whites (egg beaters)
Mozz. string cheese (Part Skim)
Cabot 50% reduced fat cheddar cheese
Feta cheese
Activia Yogurt or Greek Yogurt
Protein shakes

 Misc. (Fats, Sweets & Snacks)
Extra Virgin Olive Oil
Cooking spray (Pam)
Balsamic vinegar
Reduced fat salad dressings (ranch and vinaigrette)
Ragu Reduced fat Spaghetti sauce
Dark Chocolate (try Cocoa Via)
Wheat/ Flax seed Pretzels
Stone ground tortilla chips (no hydrogenated oil)
Air popped pop corn
Skinny Cow ice cream treats
Natural applesauce snack cups (no added sugar varieties)
Campbell’s Healthy Request Soup
Green tea bags
100% Pure honey
Sea salt
Ground pepper seeds
Cilantro
Minced garlic
Rosemary
Mrs. Dash Salt free