Here is a sample diet: You must have a protein source, healthy carbohydrate source and healthy fat source in each meal.
Meal 1
10 egg whites 1 whole egg or 5 egg whites & 4oz lean ground turkey
1 cup broccoli or your choice of vegetables
1/2 to 3/4 cup oatmeal (splenda) optional
Coffee, Water or other low or no calorie beverage
Meal 2
Protein shake 40 grams or lean meat source from list
You pick your carbs from list 38 grams
Healthy Fats 10 grams 1 Tbs. natural peanut butter
Meal 3
99% Lean turkey (or your choice of lean meat)
1 Medium yam
1 cup vegetable from foods list
Meal 3 option
Protein shake 40 grams protein or lean meat source from list
Carbs 38 grams
Fats 10 grams about 1 Tbs. Natural Peanut Butter
Meal 4
6 oz chicken breast or lean meat from foods list
1 medium yam
1-2 cups vegetable from foods list
Meal 5
Protein shake 40 grams or lean meat source from list
Carbs 38 grams
Fat 10
Meal 6 Evening meal
6 -8oz chicken breast or 6oz tuna & 4 egg whites
2 cups broccoli, your choice of vegetables from list or 2 cups lettuce
1-2 Tsp natural peanut butter
You can keep or change any foods you like as long as there from the food list I sent also. You will have to read labels and count everything to make sure you’re close to your ratios for day and night meals. Just until you get used to your eating amounts then it will be easy.
Meal 1
10 egg whites 1 whole egg or 5 egg whites & 4oz lean ground turkey
1 cup broccoli or your choice of vegetables
1/2 to 3/4 cup oatmeal (splenda) optional
Coffee, Water or other low or no calorie beverage
Meal 2
Protein shake 40 grams or lean meat source from list
You pick your carbs from list 38 grams
Healthy Fats 10 grams 1 Tbs. natural peanut butter
Meal 3
99% Lean turkey (or your choice of lean meat)
1 Medium yam
1 cup vegetable from foods list
Meal 3 option
Protein shake 40 grams protein or lean meat source from list
Carbs 38 grams
Fats 10 grams about 1 Tbs. Natural Peanut Butter
Meal 4
6 oz chicken breast or lean meat from foods list
1 medium yam
1-2 cups vegetable from foods list
Meal 5
Protein shake 40 grams or lean meat source from list
Carbs 38 grams
Fat 10
Meal 6 Evening meal
6 -8oz chicken breast or 6oz tuna & 4 egg whites
2 cups broccoli, your choice of vegetables from list or 2 cups lettuce
1-2 Tsp natural peanut butter
You can keep or change any foods you like as long as there from the food list I sent also. You will have to read labels and count everything to make sure you’re close to your ratios for day and night meals. Just until you get used to your eating amounts then it will be easy.
