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The strategy is pretty straight-forward. Follow the formula by picking items and portions from the appropriate categories. Your metabolism will get rolling. If you feel you need more food, simply increase portion size.

Beverage:

Water

Food Option Categories
P: Protein
C: Carbohydrate
V: Vegetable
F: Fruit

Meal Formulas

Meal 1: P + C + F
Meal 2: P + C + (V or F)
Meal 3: P + C
Meal 4: P + V (Pick two)
Meal 5: P + V (Pick two) This meal is optional and greatly depends on what time you get up and when you go to bed. I would try and eat every 3 to 4 hours.
Snack (any time): V

P: Protein Options / Serving Size

Eggs: 6 egg whites (you can boil them or cook them in a pan using non stick spray like PAM. Season with salt and pepper or a little hot sauce to taste)
Low Fat Cottage Cheese: 1 cup
Chick Breast: 1 breast (grill, bake, or pan fry with non-stick spray. Okay to season but DO NOT use marinades because they are full of salt)
Lean Beef: 6 oz (Ground Beef 93% lean, Eye of Round cut in to small portions and grilled, baked, fried -or- London Broil grilled or baked then cut into portions)
Pork: 6 oz (Pork Chops lean with fat cut off edge before cooking -or- Pork Tenderloin
Fish: 6 oz (any fish is acceptable)
Protein Powder Mixed with Water: 1 scoop (around 25g of protein per serving)
Deli Meat: Turkey 4 oz. (ask for the low sodium)

C: Carbohydrate Options / Serving Size

Oatmeal: 3/4 cup (make with water and season with artificial sweetener such as Stevia, Splenda, Equal, Sweet n Low, or cinnamon. After cooking, I add a scoop of protein powder to create a chocolate protein oatmeal which is awesome.)
High Fiber Cereal: 1 cup with 1/2 cup skim milk
Sweet Potato: medium size (microwave wrapped in a paper towel for 5 to 6 minutes on high)
Brown Rice: 1 cup
Quinoa: 1 cup (actually a seed that is very similar in texture and consistency to couscous. Season with salt & pepper which is quite good)
Wheat Berries: 1 cup (incredible grain found in bulk at grocers such as Whole Foods)
Whole Grain Bread: 2 slices
Low Carbohydrate or Whole Wheat Tortilla: 1
Beans: 1/2 can (pinto, garbanzo, or red kidney and look for the low sodium option if buying canned beans)

V: Vegetables

General rule is that if it is *green* you may consume as much as desired- seriously as much as you want!

Salads are a great option; however, use a vinegar dressing as opposed to high calorie dressings. Seasoned Rice Wine Vinegar is a personal favorite which can be found in the vinegar section of the grocery store.
Broccoli: as much as you want (great steamed with a little salt, pepper and a squeeze of lemon)
Yellow Squash: as much as you want
Zucchini: as much as you want
Green Pepper: as much as you want
Celery: as much as you want
Cucumber: as much as you want
Spinach: as much as you want
Lettuce (any kind): as much as you want
Green Beans: as much as you want (if canned, purchase the “No Sodium Added” option)
Asparagus: as much as you want
Radishes: as much as you want
Mushrooms: as much as you want
Carrots: 2 medium size (note this root contains more sugar than most green vegetables)

F: Fruit
Orange: 1
Apple: 1
Grapefruit: 1
Peach: 1
Nectarine: 1
Pear: 1
Kiwi: 2
Tangerine: 2
Seasoning and Condiments

Use these items to give food some taste!

Salsa
Hot sauce
Salt
Pepper
Garlic
Onion
Mustard
Vinegar
Steak sauce
Ketchup

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