Breakfast:  2 servings of Oatmeal with brown sugar
6 egg whites
3 oz. of London Broil
1 slice of wheat bread
Coffee
16oz. water
 

Snack:  4 oz. of turkey or 6 oz. of tuna with mustard & other veggies
2 slices of wheat bread
1 banana
16oz. water
               

Lunch:  Salad with 1/2 tomato, cucumbers, carrots, beets,
4 oz. of chicken breast 
  16 oz. of potato
1 piece of fruit
16 oz. of water

Snack:  1 green apple
4 oz. of London broil
1 cup of rice
16 oz. of water

Dinner:   ( Salad same as lunch)
6 oz. of lean fish, chicken breast, London broil, turkey breast, shrimp
10 oz. yam
1 cup mixed green vegetables
16oz. of water
6 egg whites with broccoli

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

NO!  Dairy,  Carbonated Drinks,  Alcohol