A Few Tips I Recommend Using

Here's are a few tips & guidelines I recommend using when developing your diet plan:


1. Eat 5 - 7 meals spaced 2 - 3 hours apart. (depends on your schedule)

2. Eat 1 protein, 1 fat and 1 carbohydrate (either complex or fibrous) at every meal.

3. Drink 3 - 4 liters (1 gallon) water daily.

4. Eliminate or severely limit alcohol.

5. Eliminate or severely limit junk food.

6. Limit simple sugars, except from fruit.

7. Pan cook foods in flavored cooking spray instead of oil or butter.

8. Enjoy at least one cheat meal, but no more than one cheat day (or three meals per week).
***DON’T DO THE FOOL***


Food Choices

Proteins:

• Tuna (fresh, in pouch, or canned in water)

• Skinless chicken breast

• Turkey (ground or breast)

• Lean ground beef

• Lean cuts of steak

• Eggs/egg whites

• Low-fat cheese

• Low-fat cottage cheese

• Low-fat, low-sugar yogurt

• Fish

• Protein shakes/powders/drinks

• Protein bars


Complex Carbohydrates:

• Oatmeal

• Grits (watch the sodium)

• Cream of wheat

• Yams/Sweet potatoes

• Red potatoes

• Rice (preferably brown)

• Whole wheat bread

• Whole grain cereals


Fibrous Carbohydrates:

• Green beans

• Asparagus

• Broccoli

• Spinach

• Cauliflower

• Cabbage

• Cucumber

• Zucchini

• Brussel sprouts

• Lettuce


Healthy Fats:

• Fatty Fish

• Nut butters (Peanut, Almond, Soy, Macadamia)

• Nuts (peanuts, almonds, soy nuts, macadamia nuts)

• Avocados

* You will also get some fats in most of your protein sources (meats, eggs)*


Acceptable Condiments:

• Mustard

• Pepper

• Mrs. Dash seasonings

• Salsa

• Chili Powder

• All Herbs & Spices

• Low-sodium soy sauce

• BBQ Sauce (low sugar variety)

• Ketchup (low sugar variety)

• Low-calorie salad dressings

• Vinegar