Men and women are advised to eat three meals, one snack, and “freebies.” (4) (Freebies are for using to satisfy your hunger when you get the munchies, but they shouldn’t be eaten liberally.) Women may want to drop the snack if they’re not losing weight or add more snacks if participating in intense exercise. Below is an example of what you might eat, taken from the approved foods list and basic food combinations. (11)
DAY 1
Breakfast: Eggs and veggie scramble with fat-free cheese
Lunch: Salad topped with chicken and vinaigrette
Snack: Handful of nuts
Dinner Fish cooked in MCT oil and broccoli with baked potato and butter
DAY 2
Breakfast: Syntha 6 Protein Shake
Lunch: Approved pizza and side salad
Snack: Stick of low-fat string cheese and 5 whole-wheat Ritz crackers
Dinner: Steak and asparagus
DAY 3
Breakfast: Mighty Muffin
Lunch: Grilled chicken nuggets with cauliflower tater tots
Snack: Cup of dry Special K Protein Plus Cereal
Dinner: Chicken breast, brown rice, broccoli
DAY 4
Breakfast Chick-fil-A egg white grill
Lunch: Protein Bar
Snack: Orville Redenbacher’s 100 Calorie Mini-bag Smart Pop Popcorn
Dinner: Approved pasta with approved ground beef tomato sauce
DAY 5
Breakfast: Protein bar
Lunch: Burger made with lean ground beef on a lite English muffin with fat-free cheese
Snack: Snack can of tuna with 5 whole-wheat Ritz crackers
Dinner: Shrimp and bok choy
DAY 6
Breakfast: Egg on English muffin with fat-free cheese
Lunch: Approved hot dog fried in MCT oil and wrapped in an approved tortilla
Snack: Raw veggies with 1 tablespoon (tbsp) of fat-free cream cheese
Dinner: BBQ chicken and green beans
DAY 7
Breakfast: Oatmeal
Lunch: Approved whole-wheat bread with deli ham and fat-free cheese
Snack: Raw veggies with 1 tbsp Athenos Hummus
Dinner: Burrito with lean ground beef and veggies, in an approved tortilla with salsa
