1100 calorie meal plan 1

What Is The Bright Line Eating Plan For Losing 30 lb?

Whereas your size does have an impact on mood about yourself and how others perceive you, it is not the sole reason you should start a weight-loss journey. In truth, decreasing weight has several advantages for individuals who are overweight or obese, in addition to looking incredible in your new clothes. Being overweight has several negative repercussions, ranging from minor inconveniences such as back discomfort to more significant ones such as an increased risk of developing type 2 diabetes.

A trimmer figure comes with a number of little-known benefits in addition to decreasing these health risks. Kerri Ann Jennings suggests reading to learn more about how losing weight affects your body and lifestyle. Without further ado, let’s jump right into some useful information about what is bright line eating plan. How to have a good process of losing 30 pounds with bright line eating meals.

What is bright line eating?

Do you spend your entire day thinking about food and dieting? Are you the kind of person who eats one brownie but can’t stop thinking about it, so you devour the rest of the pan? Have you been trying to lose weight for years with no luck? Isn’t it a bit exhausting? The good news is that it isn’t your fault, and the even better news is that there is a way to fix it.

The bright line eating plan (BLE) is a relatively new weight-loss method that employs the most up-to-date neurological and psychological research to assist people who battle with food addiction in losing weight and keeping it off permanently. Bright line eating recipes is based on following a set of four basic principles, or bright lines, that must not be breached. We have the whole cheat sheet bright line eating food list pdf below to make a good example about this bright diet. The goal aims to assist those of us who battle with food addiction in developing new habits surrounding how we plan, prepare, and, yes, enjoy our meals. It is not a diet in the sense that you must adhere to the program in order to lose weight and then move on. Instead, you discover ideas and practices that you may apply for the rest of your life.

What are the four bright lines?

Bright line eating plan is highly regimented and takes a defiant stance against moderation. We utilize an addiction model because consuming even a tiny quantity of an addictive substance doesn’t make the need go away for many people—in fact, it makes it worse. Bright Line Eating enables a paradigm-shifting identity transformation that is required for people to remain with it long-term, attain their desired weight, and stay there joyfully, enthusiastically. Sugar, Flour, Meals, and Quantities are the four bright line eating portions.

Bright light weight loss is unquestionably a weight-loss regimen, but it’s also a movement. Our online Boot Camps have attracted thousands of participants from more than 50 countries, and our community is increasing by tens of thousands each month. We think BLE is the world’s most successful weight reduction program, and we’re gathering evidence to back it up. Look for us in the Guinness Book of World Records in the not-too-distant future!

How bright line eating works?

Firstly, foods containing sugar, sweeteners, artificial sweeteners, or concentrated fruit juices are strictly prohibited. Forever. Although it is not specifically mentioned in this rule, alcohol is equated with sugar elsewhere in the literature and appears to be included in this prohibited category.

Secondly, foods containing any flour are also prohibited, including whole wheat flour and cornflour made from any other grains, seeds, or nuts. Is it your wedding day? Sorry, no cake for you. This is a bright line.

Thirdly, you must eat exactly three meals a day, no junk food, and no exceptions — don’t even test the seasoning of something you might be cooking. Helpful tip: Place a piece of tape over your mouth while cooking to avoid accidentally breaking protocol.

Finally, you have to weigh or measure everything you eat forever. Going to a restaurant? Pack your scale. There is no exception to this rule. The type and amount of food in each of your three meals are strictly regulated and add up to about 1200 calories a day — a little more if you’re a man, but otherwise, it’s a good size.

Who it’s for?

We do have some participants from 60 countries who are on the low end of the Scale in our courses. Some of them are young teenagers. Others are as old as 86.

The Bright Line Eating method has reached hundreds of thousands of people in almost every country on Earth, from every continent — including Antarctica! There are many participants from over 60 countries who go through these courses, some as young as teenagers and others as old as 86.

At Bright Line Eating, please don’t believe there’s a one size fits all approach to eating and weight loss. Bright Line Eating is specially designed for those who are in the middle range of The Susceptibility Scale™. For example, some participants on the low end of the Scale in our courses have decided they prefer the structure of Bright Line Eating and think that it allows them to achieve their health and weight loss goals.

The pros and cons


  • Stable blood sugar, not feeling too hungry
  • Change your eating habits, help you choose healthy foods
  • Community support is essential
  • Skip processed foods
  • Increase taste, taste in terms of servings
  • Choose foods that are right for your body
  • Lose weight fast and easy


  • It is extremely difficult to fix too much on the body’s weight
  • Losing faith in the beauty of the body
  • Not everyone is addicted to food
  • Feelings of guilt and shame about the body take a toll on the psyche
  • Not everyone loves to eat only certain foods

Does science support bright line eating?

The Bright Line Eating with purpose in these specific ways:

  • Reducing your dependence on willpower 

Willpower is unreliable and unreliable, they assert. Relying entirely on willpower is like trying to parallel park without power steering. What I don’t see clearly is how these extremely rigid rules reduce your dependence on willpower.

  • Bringing leptin “back on board

It seems that maintaining this level of restriction continuously would require quite a bit of willpower. The authors also argue that exercise “uses an enormous amount of willpower and is not effective as a weight loss tool”. If you don’t exercise, you shouldn’t start. By bringing leptin “back to the plane”. According to dining website Bright Line, following the BLE rules will be supposed to “bring leptin back to the plane so you can finally feel satisfied”. Leptin levels are directly related to fat storage in the body.

  • Rewiring and healing the addictive centers of the brain

They decrease when you lose weight or when food intake is limited, thus stimulating your appetite. If you gain body fat, the amount of leptin increases, reducing the desire to eat. The problem was not that their leptin levels were too low, but that their bodies became resistant to the appetite suppressant effects of leptin. The idea that people can literally become addicted to food is very controversial.

Thompson even invented a test that supposedly measures how vulnerable you are to food addiction.

Bright line eating food list

When you are trying to change your eating habits, choosing unprocessed meals is crucial. The following foods should follow the right regulation of the bright-line eating food list.

  • Non-starchy vegetables: Cabbage, arugula, spinach, broccoli, cauliflower, peppers, mushrooms, asparagus, tomatoes.
  • Starchy vegetables: Potatoes, peas, sweet potatoes, bananas, pumpkins.
  • Fish and shellfish: sea bass, salmon, cod, oysters, shrimp, sardines, trout, oysters.
  • Eggs: The yolk and white of an egg have higher nutritional value when eaten together. It is not advisable to eat mainly white or yellow foods.
  • Poultry and meats: chicken, turkey, beef, lamb
  • Fruits: apples, pears, citrus fruits, melon, grapes, bananas, and other similar items.
  • Legumes: chickpeas, kidney beans, lentils, black beans
  • Plant-based protein sources: Tofu and plant-based protein powders.
  • Dairy products: Full-fat or low-fat plain yogurt, kefir, and full-fat cheeses.
  • Whole grains: Oats, brown rice, quinoa, broken wheat, barley, corn
  • Healthy fats: Avocado, olive oil, unsweetened coconut, avocado oil, coconut oil
  • Seeds and nuts: almonds, macadamia nuts, pumpkin seeds, walnuts, sunflower seeds, natural peanut butter, almond butter, and tahini.

7-day bright line eating meal plan

There are only four guidelines to following the Bright Line Eating regimen. They are as follows:

  • Flour is not included.
  • There will be no sweetness.
  • There will be no food between meals.
  • Consume a predetermined amount of food.

Bright line diet this time will be planed and divided into each day in a week. Make sure all of you have a good vibe to follow it. Bright line eating reviews below will show you the clearest way to have a suitable process of losing weight.

the bright line eating printables for weight reduction is as follows:

  • Breakfast: 1 protein, 1 grain, 1 fruit.
  • Lunch: 6 ounces of protein, veggies, 1 fruit, and 1 fat.
  • Dinner: 1 pound of protein, 6 ounces of veggies, 8 ounces of salad, and 1 pound of fat.


On the first day of bright light eating, breakfast will be the one beats you up in the morning. Therefore, the bright line recipes today gonna be fresh and joyful.

For breakfast:

2 eggs, 1 ounce oats, 6 ounces berries.

Related: 12 Bright Line Eating Breakfast Recipes and Meal ideas

For lunch: 

4 oz deli turkey, 6 oz carrots, 1 tbl ranch dressing

For dinner:

4 oz chicken, 6 oz zucchini and 8 ounces salad with ranch dressing


Rationally, we have to suggest that we obey the bright line eating rules to guarantee that there are always in the highest effectiveness.

For breakfast:

6 oz peach, 1 egg + 1/2 ounce cheese, 1 ounce oats.

For lunch:

6 ounces cucumber, 1 cup Greek yogurt, 6 ounces blueberries and ranch.

For dinner: 

3 ounces steak, 6 ounces peppers cooked in 1 tablespoon oil, 8 ounces salad, and dressing


Midweek with some sweet and sour flavor will be the best choice for bright line eating system.

For breakfast:

1 ounce oats, 6 ounces berries, 8 ounces Greek yogurt.

For lunch: great bright line eating lunch ideas when you combine some rotisserie chicken with vegetable

4 ounce rotisserie chicken, 6 ounces cucumbers, 2 ounces cherry tomatoes, 6 ounces grapes, 2 tbls dressing.

For dinner:

4 ounces steak, 8 ounces salad, 6 ounces broccoli, and olive oil.


Close to the final day of the bright line eating protein list, just make sure that you keep tracking on bright line eating quantities. However, a fast day would be great for any reason.

For breakfast:

1 egg, egg whites, apricots, and sweet potato.

For lunch: 

4 ounces steak, lettuce, poppyseed dressing, pumpkin seeds, and apple.

For dinner: 

6 ounces Zucchini noodles, 4 oz ground beef, 8 ounces lettuce, cherry tomatoes, spaghetti sauce, and dressing.


Close to the end of the week, we would like to introduce you to a nice bright line eating recipe, unique and beautiful

For breakfast:

1 ounce shredded wheat, 6 ounces grapes, 2 eggs.

For lunch:

3 ounces Roasted chickpeas, 1 tbl olive oil, 3 apricots, and 6 ounces carrots.

For dinner:

4 oz Rotisserie chicken, 8 oz salad, 6 oz broccoli, and 1 tbl dressing.


On Saturday, what we expect this day is some eggs and oats, little mixture is wonderful for a day.

For breakfast:

1 oz oats, 1 egg plus 1 oz cheese, 6 oz cantaloupe.

For lunch:

4 oz chicken patty, 1 tbl mayo, 1 apricots, 1/2 banana, 6 oz corn.

For dinner:

3 oz Zucchini, 4 oz beef burger, 3 oz mushrooms, 8 oz lettuce, and 1 tbl ranch.


On the final day of the week, go on the rule of this bright line eating website with all those dishes.

For breakfast:

1 oz Shredded wheat, 6 oz strawberries, and 1 cup yogurt.

For lunch:

6 oz Strawberries, 4 oz rotisserie chicken and Parmesan cheese, 6 oz spaghetti squash, and 1 tbl avocado!

For dinner:

Pork salad with 4 oz pork, 8 oz salad, 6 oz chopped veggies, 1 tbl dressing.

Is it safe for bright line eating?

Bright Line eating, according to Dr. Peirce Thompson, blocks brain impulses that cause overeating. “It’s critical to eliminate sugar and wheat since they’ve been proved to harm the brain’s pleasure center,” she explains. Skipping them allows our brains to recuperate, allowing us to be free of food cravings and ideas.

Bright Line also restricts meal options, eliminating “brain weariness” that leads to poor eating habits. Bright Liners consume three servings of protein, 20 ounces of vegetables, two servings of fruit, two servings of fat, and one serving of a nutritious carbohydrate per day. The total effect is significant, with many losing up to 30 pounds in just 14 days.

What equipment do you need and what exercise is required?


There are four main types of equipment you need to perform Bright Line Eating.


The first thing you should do is get a copy of the book Bright Line Eat®. Get a copy at your local library, get a hard copy from Amazon, read it on your Kindle, or listen to an audiobook (free with an Audible trial).

The book will explain the food plan in more detail and give you all the research behind all the strategies. You must understand the “why” of Bright Line eat® and all the supporting behaviors that come with it. The food plan itself and the four light lines are only half of the battle. To be truly successful, you need the full picture.

A diary (Or two)

One of the important practices for the Bright Line Eating® process is journaling. The most important diary is your food diary, where you write down the food you will eat the day before you plan to eat it. Other recommended journals include a gratitude journal and a five-year journal.

No need to buy anything fancy. You can even use pen and paper if you want. However, some people find buying a diary with a beautiful spiral cover is more motivating and enjoyable.

Digital body scale

If your goal is to lose weight, it’s important to have a way to measure your progress. Digital scale is preferred as it does not require any interpretation. Fortunately, most people already own a digital body proportions these days. If you’re looking to buy one, I recommend the one: RENPHO Bluetooth Body Fat Scale with smartphone app.

Digital food scale

The last device you must have is a digital food scale. You will weigh almost all of your food and a good digital food scale is a must. Digital food scales come in various shapes, sizes, and price points, so find something to suit your specific needs.


One of the most common questions I get about Bright Line eat® is what types of exercises are part of the program. Most people are shocked when I say “no”. Exercise is not mandatory, but it’s not recommended for most people during the weight loss phase.

Exercise is discouraged because what you eat is a lot more important than exercising when it comes to weight loss. And in fact, adding a new exercise routine to your week while you’re reducing your food intake is a recipe for massive hunger. So, unless exercise is already a regular part of your lifestyle, you should probably wait until you reach your goal weight.

Congratulation!!, you reach the peak of the challenge. At this moment, you just wait to see your own success. Comment down below and send us the result of bright line eating before and after while you apply the bright line eating plan above. We are eager to see your final result. To know more about some useful information like this, please keep following Kerri Ann Jennings. Perhaps we will meet each other in the future blog.

Don’t forget to find out more Diet plans and Recipes on Kerriannjennings.com

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