Sample Diet

Breakfast: 1 egg, 2 egg whites
                 1 slice Ezekiel bread or 1/2 cup oatmeal
                 1/2 grapefruit or 5 strawberries, or 1/2 cup blueberries

Snack : Protein drink or 1/2 cup low fat cottage cheese
             1 small piece of fruit

Lunch: 1 grilled chicken breast or fish ( or can of tuna)
            1 can green beans or 2 cups of greens
            1 small potato or 1/2 cup brown rice

Snack: 1 cup low fat cottage cheese or *Greek yogurt
            1 tomato or *5 baby carrots or * celery

           * or 15 almonds or walnuts

Dinner: 3-4 oz. red meat ( 1x per week) , or fish, or chicken
             1 cup green vegetables

No carbohydrates after 4pm

Limit sugar to 25 or less grams per day

WATER= 80 or more oz. per day (.6 oz. of water per lb. of body weight)

Eat clean - 6 days per week. 1 meal per week EAT WHATEVER YOU WANT!!!!