When planning your menus, use these guidelines for your meal composition. Aim for one raw component with each meal.

BREAKFAST

Fiber-rich whole grain + protein + fruit or vegetable

SNACKS

Protein + fruit or vegetable + healthy fat

Snacks are not meals. I would like you to understand that snacks are not supposed to make you feel full. Their purpose is to hold you over and keep your blood sugar levels from plummeting.

LUNCH FOR WEIGHT LOSS

Protein=mixed vegetables (one green minimum) =healthy fat

LUNCH FOR WEIGHT MAINTENANCE

Fiber-rich whole grain + protein + mixed vegetables (one green minimum) and/or fruit + healthy fat

DINNER

Protein + vegetables + healthy fat

WHEN TO EAT

6:00am: Lemon water and coffee/tea

6:00 - 7:30am: Breakfast

10:00am: Snack

12:00 - 1:00pm: Lunch

3:00 - 4:00pm: Snack

6:00pm: Dinner

8:00pm: Occasional healthy sweet