Breakfast:1 serving of Oatmeal or Cream of Wheat
4 egg whites (cooked)
1 piece of fresh fruit
16oz. water
1/2 slice of wheat bread

Snack: 1 slice of wheat bread with mustard is ok
6oz. of turkey breast with pickle, lettuce, tomato, peppers
16oz. water
1/2 cup of carrots

Lunch: Salad: red leaf lettuce, 1/2 tomato, any veggie, apple cider vinegar
4 oz. of chicken breast or 4 oz. of turkey breast or 4oz. of tuna
1/2 cup of rice or 1 slice of wheat bread or 5oz. yam
16oz. of water

Snack: 1 green apple
6 oz. of tuna
1 slice of wheat bread
16oz. of water

Dinner: Salad (same as lunch)
6oz.of lean fish...Halibut...Red Snapper...Orange Roughy...Sole...Shark
8oz. yam
1 cup mixed vegetables
16oz. of water
4 egg whites with broccoli

Sundays : OFF!!!
Note: A vitamin/mineral supplement should be taken at breakfast.

NO!  Dairy,  Carbonated Drinks,  Alcohol