Proteins
Chicken breast, turkey breast, lean ground turkey, salmon, tuna, shrimp, lean steak, lean ham,
egg whites, low fat cheese, low fat cottage cheese
Carbohydrates
Baked potato, sweet potato, yam, squash, pumpkin, steamed brown rice, steamed wild rice, pasta,
oatmeal, beans, corn, strawberries, melon, apple, orange, fat free yogurt, whole wheat bread
Vegetables
Broccoli, asparagus, lettuce, carrots, cauliflower, green beans, green peppers, mushrooms,
spinach, tomato, peas, brussels sprouts, artichoke, cabbage, celery, zucchini, cucumber, onion
Instructions
Choose a portion of protein and a portion of carbohydrates from this list to make a meal.
Add a serving of vegetables to at least two daily meals. A portion is the size of your clenched fist or the plam
of your hand. Eat six meals each day. Drink eight to ten glasses of water daily. Take a tablespoon or flaxseed
oil or fish oil daily to meet daily fat requirement. Follow this plan six days per week. Allow one free day each
week to eat what you want. Meal replacement shakes may be substituted for two meals daily.
You can cut back on carbohydrates in you evening meals if you need to, but never cut back on
protein. If you do not eat enough protein you will not gain muscle mass when working out and you will not loose weight.
