The Sunshine Diet Revisited

June 19, 2024•5 min read

Pic: 3rd Summer Challenge Ruck

The Summer Solstice is here on Thursday! Do you find it easier to maintain healthy eating habits in the summer? The warmer weather can minimize the lure of winter comfort foods but brings the challenges of vacations, barbecues, and beers. The bottom line is that healthy eating is a lifestyle, not a seasonal affair.

Let's take a journey back in time. I discovered my long-held 'What to Eat' binder this past weekend. Inside, I stumbled upon the Sunshine Diet, an old plan from Real Beauty Magazine circa June/July 1994 that I've held onto for some reason. Despite never following it, I guess I always thought I might. Looking at it through my current lens, I understand why it never stuck.

The Sunshine Diet restricted calorie intake to 1400 a day and promised a weight loss of 2 to 5 pounds a week—a rate that's unsustainable and often leads to failure. It's crucial to understand that losing 0.5 to 1 pound a week is a more realistic approach, but requires patience and perseverance. Slow and steady wins the race; fast and furious burns you out.

Are you still clinging to old diet rules and feeling frustrated with your lack of progress? It's not your fault; it's the diet. Many outdated plans set unrealistic goals and provide insufficient nutrition, making them impossible to maintain. But fear not; I've revamped the Sunshine Diet into a more sustainable strategy to keep your energy levels up and your motivation to work on strength and body composition goals high. It's a lifestyle, not a diet!

Pic: Sunshine Diet Years

Below, I've presented four original Sunshine Diet breakfasts and their updated versions. The original breakfasts did not set one up for success. Take note of the then and now differences in protein, carbohydrates, and fats. Adding more protein increases calories, but these are calories we want!

Original Sunshine Diet Breakfasts

Day 1: Strawberry Waffle

1 toasted multigrain waffle: 120 calories, 2g protein, 22g carbs, 4g fat
2 tsp low-cal margarine: 20 calories, 0g protein, 0g carbs, 2g fat
1 cup strawberries: 50 calories, 1g protein, 12g carbs, 0g fat
1 cup 1% milk: 100 calories, 8g protein, 12g carbs, 2.5g fat
Total: 290 calories, 11g protein, 46g carbs, 8.5g fat

Day 2: Banana Bran Cereal

1/2 banana, sliced: 50 calories, 1g protein, 13g carbs, 0g fat
3/4 cup bran flake cereal: 150 calories, 3g protein, 35g carbs, 1g fat
1 cup 1% milk: 100 calories, 8g protein, 12g carbs, 2.5g fat
Total: 300 calories, 12g protein, 60g carbs, 3.5g fat

Day 3: Toasted Bagel and Yogurt

One small bagel: 180 calories, 6g protein, 36g carbs, 1g fat
2 tsp low-fat margarine: 20 calories, 0g protein, 0g carbs, 2g fat
1 cup nonfat yogurt: 100 calories, 10g protein, 17g carbs, 0g fat
Total: 300 calories, 16g protein, 53g carbs, 3g fat

Day 4: Whole Grain Hot Cakes

Two whole grain pancakes: 200 calories, 6g protein, 30g carbs, 3g fat
1 cup fruit (diced apples, banana, or blueberries): 80 calories, 1g protein, 21g carbs, 0g fat
2 tsp low-cal margarine: 20 calories, 0g protein, 0g carbs, 2g fat
Total: 300 calories, 7g protein, 51g carbs, 5g fat

Revamped Sunshine Diet Breakfasts

Day 1: Protein-packed strawberry Waffle

One high-protein waffle (e.g., Kodiak Cakes): 210 calories, 14g protein, 30g carbs, 6g fat
2 tsp almond butter: 60 calories, 2g protein, 2g carbs, 5g fat
1 cup strawberries: 50 calories, 1g protein, 12g carbs, 0g fat
1 cup Greek yogurt: 120 calories, 20g protein, 9g carbs, 0g fat
One glass BioEdge Organic Matcha Tea*
Total: 440 calories, 37g protein, 53g carbs, 11g fat

Day 2: High-Protein Banana Oatmeal

1/2 banana, sliced: 50 calories, 1g protein, 13g carbs, 0g fat
3/4 cup cooked oatmeal: 150 calories, 5g protein, 27g carbs, 3g fat
1 scoop BioEdge Chocolate protein powder:*110 calories, 25g protein, 2g carbs, 1g fat
1 cup unsweetened almond milk: 30 calories, 1g protein, 1g carbs, 2.5g fat
Total: 340 calories, 32g protein, 43g carbs, 6.5g fat

Day 3: Bagel and Yogurt Upgrade

One small whole grain bagel: 180 calories, 6g protein, 36g carbs, 1g fat
2 tsp almond butter: 60 calories, 2g protein, 2g carbs, 5g fat
1/2 cup Greek yogurt: 60 calories, 10g protein, 4.5g carbs, 0g fat
1 cup unsweetened almond milk: 30 calories, 1g protein, 1g carbs, 2.5g fat
1 cup frozen spinach: 7 calories, 1g protein, 1g carbs, 0g fat
1 scoop BioEdge Vanilla Protein Powder*: 110 calories, 25g protein, 2g carbs, 1g fat
Total: 447 calories, 45g protein, 46.5g carbs, 9.5g fat

Day 4: Protein-Enhanced Whole Grain Hot Cakes

Two high-protein whole grain pancakes (e.g., Kodiak Cakes): 210 calories, 14g protein, 30g carbs, 6g fat
1 cup blueberries: 80 calories, 1g protein, 21g carbs, 0g fat
2 tsp almond butter: 60 calories, 2g protein, 2g carbs, 5g fat
Two eggs (scrambled or boiled): 140 calories, 12g protein, 1g carbs, 9g fat
One glass of BioEdge Lemon Ginger Organic Greens*
Total: 550 calories, 29g protein, 54g carbs, 20g fat

*Always use code Empower at BioEdge checkout for best pricing

Pic: Summer Fitness Challenger Top Spin's Whistler Breakfast on the Road! A 2024 star's meal!

You could improve the revamped breakfasts further by adding a cup of greens, such as sautéed vegetables, throwing a handful of spinach into the eggs, or adding sliced avocado to boost healthy fats and fiber.

Do you have a diet plan that needs a fresh perspective? At Empower, we specialize in turning outdated nutrition habits into sustainable, healthy lifestyle practices! Come in for a nutrition session this summer and experience the Empower difference. Hop on the path here.