Eating Guide


The following is a sample guide for eating throughout one entire week. What you eat should vary from week to week; however this guide should give you a good idea of some options available to you. Here’s what you do…

  1. Use this guide as a starting point
  2. Look through our many Food Recommendations
  3. Download and fill out a Blank Eating Guide to build your own schedule

NOTE: You MUST follow the entire guide or else the diet will not be effective — it is especially important to include Light Days (as indicated in green) and Booster Days (as indicated in red).

  Monday
Breakfast • Coffee / Tea
• 2 Eggo Waffles with Strawberry Jam		 0 cal, 0g protein
240 cal, 4g protein
Morning
Snack		 • Chocolate Protein Shake 110 cal, 25g protein
Lunch • Diet Coke
• Honey Turkey Breast on Wheat with Mustard		 1 cal, 0g protein
250 cal, 36g protein
Afternoon
Snack		 • Water
• Jello Cup		 0 cal, 0g protein
10 cal, 1g protein
Dinner • Diet Coke
• Contessa Seseame Chicken Stir-Fry with Rice		 1 cal, 0g protein
520 cal, 28g protein
Evening
Snack		 • Key Lime Pie Low-fat Yogurt 100 cal, 5g protein
  1231 Calories
  99 Grams of Protein

 

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