While losing weight can feel like a vicious cycle, the Bright Line method provides a proven, structured diet protocol for a lasting and vibrant lifestyle
Weight loss (and keeping weight off) is not all about ‘willpower’ despite what we’ve been told. Sure, it requires attention to detail and discipline — but it also requires quality information that will inspire and keep us on track.
The Official Bright Line Eating Cookbook: Weight Loss Made Simple, is designed precisely with this in mind and to help readers transition to a healthy way of life — one with real staying power. Building upon the success of the ‘Bright Line’ eating protocol, I realized that it needed a companion guidebook outlining tactical strategies and more precisely, exactly what to eat and how much and when.
It explores the principles behind the success of Bright Line Boot Camps and most importantly, helps people take this from the book or the workshops to their homes — to truly incorporate transformation into their lives. It approaches weight loss from another angle. Note: there won’t be any ‘cheat’ foods, because those foods keep addiction alive in the brain, slow weight loss, and leave one vulnerable to old habits. It’s about letting go of what isn’t working.
Healthy living begins with healthy eating.
But there’s more to the story. With over 70 percent of the U.S. population classified as obese or overweight, living in a world of unhealthy food choices and misinformation — it should come as no surprise that living healthy and keeping unwanted weight off has gotten so much more complicated and challenging.
That is why the core principles of Bright Line Eating (BLE) were created to support your sustainable weight loss journey. The 4 Bright Lines: sugar, flour, meals, and quantities are the pillars for clear, unambiguous boundaries, so you don’t have to sweat a guessing game of what works and what doesn’t. This is a structured guideline — no room for moderation here. But don’t let that scare you, this is about creating lasting results and winning the weight battle once and for all.
When you cut sugar and flour (in all their forms) and make a commitment to schedule your meals and prepare them with attention to quantities — you will become empowered to conquer food addiction.
Food can get complicated because there are so many options available — which sometimes sends us on a food-FOMO-frenzy, but don’t get alarmed, there is still a big, beautiful world filled with an array of color and flavor — and one without sugar and flour. I promise!
Plus, Bright Line eating is carefully constructed so that eating behaviors are shifted out of the part of the brain where decisions are made; the prefrontal cortex — and into the part of the brain where things are automatic; the basal ganglia. Meaning, with a fraction of willpower and a few weeks of discipline, you’ll be picking up good habits and routines, and dropping pounds and self-defeating behaviors. In other words, you will be re-scripting old routines that sabotaged your previous efforts.
The holidays and the colder months are right around the corner — a time when we seek comfort foods, indulge a bit more and table our health goals. But I want to see you navigate this differently and stick to your plan. That’s why I included recipes in this cookbook that are filled with flavor and void of guilt. No holiday cookie remorse here!
More specifically, I chose these recipes for Best Self so you can find a practical way to jump into the Bright Line lifestyle.
Because being a ‘Bright Lifer’ is a true way of life that goes beyond a simple diet. It’s about vibrant living and connecting to your body and health in a way that you may never have before.
It’s about joining me on this mission to combat food addiction reasonably and even automatically, so you will look good, feel well, and work productively. Win. Win. Win.
I want this for you. I want you to step into your most vibrant self and confidently participate in reclaiming your health.
Please try one or all of these savory dishes for a first step in a simple program scientifically centered on health and sustainable weight loss. Each of these recipes are foundational to my meal plans in The Official Bright Line Eating Cookbook: practical hot bowls, cold bowls, and perfect plates — and even an entire section on salad dressings. Are you ready to set yourself free from weight loss struggle once and for all? Have a seat at this table!
Hot Bowl: Italian Spaghetti Squash
- Cooking spray
- 1 large spaghetti squash
- 2 teaspoons salt
- 1 teaspoon freshly ground black pepper
- 2 teaspoons fennel seeds
- 1 tablespoon parsley flakes
- 2 teaspoons oregano
- 1 teaspoon garlic powder
- 2 ounces spaghetti sauce (check that sugar is not in the first 3 ingredients)
- 6 ounces beans 1 ounce Parmesan cheese
- Preheat oven to 400°F. Coat a baking pan lightly with cooking spray.
- Slice the squash in half; scoop out and discard the seeds.
- Place the squash cut side down on the tray and bake for 30 minutes.
- Let cool; then use a fork to scrape out the strands of squash.
- Place 6 ounces of cooked spaghetti squash in a pot and mix with all the seasonings.
- Add 2 ounces of spaghetti sauce and 6 ounces beans and heat through over medium heat.
- Sprinkle with 1 ounce cheese and serve
Cold Bowl: Texas Cavier
- 12 ounces frozen corn
- 16 ounces cooked black beans
- 8 ounces cooked black-eyed peas
- 2 ounces sweet onion, finely chopped
- 2 garlic cloves, finely chopped
- 2 tablespoons ground cumin
- 10 ounces chopped tomatoes, canned or fresh
- Pinch each of salt and black pepper
- 2 ounces apple cider vinegar 1/2 bunch fresh cilantro, roughly chopped leaves
- Place the frozen corn in a large bowl.
- Drain the black beans and black-eyed peas, rinse thoroughly, and add to the corn.
- Add the onion, garlic, cumin, and tomatoes with juice.
- Stir together.
- Sprinkle the mixture with salt and pepper; then add the oil and vinegar. Allow the mixture to sit so the corn completely defrosts and the flavors blend.
- Stir in the chopped cilantro within a few hours of serving.
- Season with more salt and pepper to taste.
Perfect Plate: Grilled Salmon & Spinach Salad
- Olive oil spray
- 2 garlic cloves, thinly sliced
- 1 to 2 fresh salmon filets, enough to yield at least 8 ounces cooked
- Salt and black pepper
- 1 lemon, quartered
- Coat your skillet lightly with olive oil spray and set the heat to medium. Once the pan is warm, brown half of the garlic.
- Season the salmon on both sides with salt and pepper.
- Add the salmon to the skillet and cook to desired doneness, about 3 minutes per side.
- Squeeze the juice from 2 lemon quarters over the fish; then season with more salt and pepper if desired.
- Coat a separate pan with olive oil spray. Sauté the spinach and the remaining garlic until the spinach is slightly wilted.
- Squeeze the juice from the remaining lemon quarters and season with salt and pepper.
- Weigh out 6 ounces of sautéed spinach and top with 4 ounces of salmon.
- Serve immediately
You may also enjoy reading Ketotarian: A Refreshing Take on the Keto Diet with a (Mostly) Plant-Based Twist, by Dr. Will Cole