Meal Plan

Breakfast: Protein-
1 egg or 3 egg whites with 1 0unce canadian bacon
1/2 cup cottage cheese, or 1/2 cup (1 0z) plain yogurt (can add fruit)
Starch-
Toast, Cereal and Milk, or oatmeal. NEVER EAT STARCH WITHOUT PROTEIN!!!

Snack: Protein-
1/4 cup of nuts
1 ounce turkey breast slices, etc.
Fruit- Never eat fruit without a protein.

Lunch: Protein-
chef, egg, tuna, or seafood salad with canola oil mayonaise
beef, turkey, buffalo, boca soy, dr. praeger burgers
chili, natural peanut butter with only peanuts and salt-
like smuckers natural peanut butter with smuckers all fruit jelly.

Snack- same as above.

Dinner- choose protein and raw or cooked vegtables.

One meal should be starch free or glycogen needy
the best meal to be glycogen needy is dinner. Starches can be yams, whole grain pasta, rice, bread, cereal or oatmeal.

Protein should equal 10-14 oz a day. If you have 60+ pounds to lose then you can go up to the 14 oz.
unlimited vegtables
2 fruits a day
breads can be all natural 100% whole wheat like pepperidge farms all natural breads, super stop and shop 100% stoneground whole wheat bread. joseph's 100% pita and wraps.
Olive oil in moderation
8-10 oz of milk.
1 ounce of cheese
1/2 YOUR BODY WEIGHT IN WATER!!!

Note- 7-9 grams of protein equal 1 ounce

Do not drink diet soda, use artificial sweetners or fake creams in your coffee. Use half & half, and stevia for sugar. They just came out with Truvia which is in most stores and is made from the stevia leaf.