(3-4 hours later…) Afternoon Snack: 100% Whey Protein shake, add 1 cup of berries, ice and water or (Smoothie Factory- “Engineered foods” with “I-sopure” vanilla, water, strawberries, blueberries), Smoothie King- Strawberry Shredder) or a shake from “Shake Oasis” or a handful (6 or 7) almonds, 10 cashews, 30 pistachios, 2 Brazil nuts, 30 peanuts, or 2 Tbls of almond or sodium-free peanut butter with 1 small piece of fruit (apple, pear, orange, peach or 1 cup of any kind of berry: (NO melons, grapes, carrots, peas, corn, bananas for now…later it is okay once a day to have a serving of any of these).įist-size (2-4 ounces) white fish (mahi-mahi,tilapia, sol, halibut, etc., Wild-Alaskan salmon, Organic Grass-fed Chicken or low sodium Turkey. With 1 cup of steamed green veggies (broccoli, asparagus….with lemon and 1 TBLS of Extra virgin Olive Oil).Īnd 1-2 ounces or ½ small sweet potato or ½ cup Brown rice or Whole Wheat Cous Cous
If you just have regular oatmeal, not the “Weight Control Oatmeal” then add 3 egg whites or 2 whites and 1 yolk scrambled or boiled (add pepper, no salt and any spice or seasonings of your choice that don’t have sodium (cayenne pepper, garlic powder, Tabasco sauce, salsa, hot sauce….JUST NO added SALT unless it’s a tiny bit of Sea Salt for taste ).ġ cup of coffee with a splash of fat-free milk and tsp of Steviaįist-size Turkey (low sodium, no preservatives) Or ½ Quakers Weight Control Oatmeal with a small apple with cinnamon. (add a Tsp of Stevia if you desire sweetness) Breakfast: (within an hour upon awaking to jump start the metabolism)ġ/2 cup Quaker Oats with 1/2 cup of berries of your choice.