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STRUCTURE
- Breakfast
- Juice
- Lunch
- Juice
- Dinner
WATER INTAKE
  • You will need to drink water across the day from breakfast to dinner
  • 2 bottles of water or it's equivalent in between each meal or juice is a great goal (1 Gallon A Day)
  • Spread your water out, don't chug it.
  • Overnight, keep your water intake light
Commonly Used Words
  • FTU - Free to Use, Use as much as you would like
  • No Yolk - The yolk from the egg must be removed
  • Optional - Adding these items wont have an negative effect on your weight loss
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BREAKFAST
OPTION 1: Scrambled, Omelet or Breakfast Bowl
  • 1 Egg
  • 2 - 4 Eggs (No Yolk)
  • Fresh or Cooked Spinach ( FTU )
  • Feta Cheese or Low Fat Cheese ( 2% or Lower )1-2 tbsp
  • *Optional Add-Ons (Tomatoes, Peppers, Onions and Mushrooms)

**Only cooking sprays may be used when making this breakfast.  1 egg  (No Yolk is equivalent to 3 tablespoons of liquid egg whites.  Multiply based on how many eggs without the yolk you want to use

OPTION 2: Smoothie
  • 1 - 2 Cups (Low Fat Milk, Unsweetened Vanilla Almond Milk or Vanilla Oat Milk )
  • 1 Cup Fruit Fresh or Frozen (Blueberries, Strawberries, Raspberries, Blackberries, or Bananas)
  • Spinach (FTU)
  • Optional (1-2 tbsp Chia Seeds )
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LUNCH
CHOOSE 1 MEAT ( 4 - 6oz. )
  • Salmon
  • Chicken Breast
  • Boneless Skinless Chicken Thighs
  • Ground Turkey ( 80% or higher )
  • 10-12 pcs. Medium or Large Shrimp
CHOOSE 1 CARB 
**People 250 lbs. and over can double this serving
  • 1/2 Cup Brown Rice
  • 1 Cup Sweet Potatoes
  • 1 Slice *Whole Wheat Bread
  • 1/2 Cup Black Beans
CHOOSE 1 VEGGIE ( 1-2 Cups )
  • Spinach
  • Zucchini
  • Kale
  • Broccoli Florets
  • Cauliflower Rice
  • ​10-12 pcs. Asparagus
  • Collard Greens
  • Mixed Greens

*You may use a few sprays of 0 Calorie "Parkay" or "I can't believe it's not butter" Butter Spray on your bread only

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DINNER
CHOOSE 1 MEAT ( 4-6 oz. )
  • Salmon
  • Chicken Breast
  • Boneless Skinless Chicken Thighs
  • 10-12 pcs. Medium or Large Shrimp
CHOOSE 1 VEGGIE ( 1 - 2 Cups )
  • Spinach
  • Zucchini
  • Kale
  • Broccoli Florets
  • Cauliflower Rice
  • ​10-12 pcs. Asparagus
OPTION 2 : SALAD
  • Lettuce ( You may use what ever lettuce base you like.  Lettuce is FTU
Choose 1 Meat
  • 4 - 6 oz (Chicken Breast, Salmon, or 10-12 pcs. Shrimp)
  • 1-2 tbsp. Salad Dressing (Balsamic Vinaigrette, Italian, Sesame Ginger)
FREE TO USE- Onions, Olives, Tomatoes, Shredded Carrots, Strawberries
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