Must eat every 2.5 hours to 3 hours!
Try to drink at least 1 gallon of water a day.
Breakfast: Try to eat 1 hour after waking up.
1 cup Oatmeal 1 oz liquid Vitamins
1 pkg Splenda 1 tbsp oil
1 scoop protein shake
Snack: 3 hours after breakfast
Pick 1 item protein shake,apple,almonds,walnuts,chicken breast,tuna.
Lunch: Have chicken breast, Turkey, Fish, and a salad or steamed veggies with 1 tbsp oil
Snack: 3 hours after Lunch
Dinner: Have chicken breast, Turkey, Fish, and a salad or steamed veggies with 1 tbsp oil
Snack: 3 hours after Dinner
The Do List
Meals: Chicken, Tuna, Sushi(limit the rice), turkey, Oatmeal with splenda, Steamed veggie.
Salad: Good lettuce no iceberg, onions,tomatoes,sprouts,cabbage,carrots,edamame
Keep the dressing lite. ex. Vinagerts or Italian.
Snack: apples,raisins, oranges,almonds,walnuts,cranberry raisins, Fat Free yogurt, Zone bars, power bars, etc…
Protein shake: use fat free milk, Soy milk or water. 1 time a day 1 scoops up to 5 scoops a day.
Snack bars: Zone bars, power bars, etc…
Things to keep in mind: High protein , Low carb, no sugar or salt.
Do NOT list
White stuff: bread,pasta,flour,rice,etc…
Stick to chicken, turkey burgers, salads, or sushi.
Kill the bread,fries,ranch or blue cheese
No pasta or creamy things.