musicmom

2 Proteins
3 veggies
3 fruits
2 starches
1 dairy
1 fat
2 soy (shake or bar)
1/4 teaspoon of mortons light salt
8-8 oz of water

Condiments (optional) can have up to three
Vitmains daily- Multi vitamin, calcium with magnesium, fatty acids

Mix up your fruits and veggies, try and eat light starches.

Measurements:
If you tell me the things you like I will look them up in the book and give you the measurements. Everything is in this book. So as you can see portion control is VERY important.
Proteins:
(size of a deck of cards)- visual

Beef......4 oz
Chicken.....6oz
Cottage cheese 1/2 cup
Crab....4 oz
Eggs.....2...(up to six per week)
Fish ...5 oz
Pork...(center loin, tenderloin)..4oz
Tuna....5 oz
Turkey....5oz
(there are tons more but I don't know what you like)

Veggies: (use measuring cup) visual
1/2 cups cooked and 1 cup raw
green veggies are the best
Artichokes, Asparagus,Bean sprouts, Broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, colllard greens, cucumber, eggplant,oniions, lettuce, peppers, spinach, squash, V8 juice, low sodium (1/2 cup)-(twice a week)

Fruits:
Apples....1 small
Banana..1/2
Blueberries....3/4 cup
Canned fruit in water or juice...1/2 cup
Grapes, freen or red....15 grapes
Honeydew....1/2 cup
Kiwi...1 kiwi
Orange....1 small
(let me know your favorites and I will tell you how much)

Starches:
Bagels 1/2
Baked potato....1/2
Bread (light 40 cal)...1 slice
Cereal, no sugar or salt listed in the first 5 ingredients.......3/4 cup
Corn, cooked....1/2 (yes this is a starch not a veggie)
Crackers......3crackers
Pasta.....1/3 cup (try and use whole wheat)
Cream of Wheat 1/2 cup
Sweet potato....1/2

Fats:
Avacado 1/8
Butter....1tsp
Cream cheese...1tbsp
Mayo, low fat or light 1tbsp
Nuts.....10nuts
Olives black or green...10
(again, let me know your favs and I will look them up)

Dairy: (size of a stick of gum for cheese) visual
Cheese...reduves fat or lower sodium 2oz
Milk...fat free, skim, soy.....8 oz
Yogurt light, any flavor..........8 oz

Condiments:
Almost everything is fine and they are all pretty much at 1 tbsp (ketchup, mustard, bbq, honey, hot sauce, salad dressing, sour cream (light or fat free)
(let me know your favs)

Beverages:
Try and stay away from alcohol intake but you can have it, let me know your drink of choice and I will tell you how much.
Drinks your 8 oz of water, unsweet tea, you can have diet soda's but only two per day ( you might find you will eventually not even want them )

Protein bars: (soy bars)
I went to BJ's warehouse and bought my own and they work just as well. I bought EFA (might be EAS)carb control soy protein drink. And Pria soy energy bars... I tried to go with the one with less salt and less fat. Pick your own. I just like these.

Here's a daily menu:

Breakfast:
1 fruit
1 dairy

Mid AM
1 fruit
1 soy drink (shake)

Lunch:
1 protein
1 veggie
1 starch
1 fat

Mid PM
1 fruit
1 soy bar (or shake)

Dinner:
1 protein
2 veggies
1 starch


( you might find taking your vitamins after your first meal are easier on your tummy)
Good luck. Remember the first two weeks are really hard but once you do it and you see the pounds literally falling off you will be so happy!!! Keep eating and drinking lots of water. Key is to put good food in and pee out the fat. It really works.

Since some of you asked I just copy and pasted this. So far five of my friends have lost and loving it. I swear by it unless you have a medical condition such as thyroid or allergy that you can not take vitamins or water.