RULE #1:

Every meal and snack MUST contain some form of protein from the grocery list.

When creating all meals and snacks, START with protein first.

NOTE: So for this program for example...

"fruit" alone is a "classic bad snack" and is not an acceptable choice on this program unless you...

a) combine that fruit in a protein smoothie that has protein powder or Greek yogurt as the protein base.

b) have the portion of fruit with a protein bar and that would make it "approved" or

c) you may also add nuts or all natural peanut or almond butter for some extra protein so an apple with 2 tablespoons of all natural almond butter is a great choice!

Let's look at another "classic" bad choice. This time let's look at OATMEAL for breakfast.

Oatmeal alone or oatmeal with fruit is not a balanced breakfast unless you add a portion of scrambled eggs or Greek yogurt or mix the oats in with a protein shake!

Neither is rice and beans unless you add chicken or beef or steak to it.

RULE #2:

You are only allowed no more than 2 servings of complex carbs per day and one serving fruit per day.

This will give you more than enough energy for the day but keep your carbs and your macros in check.

By the way, you don't "need" to have 2 servings of complex carbs (like rice, potatoes, bread) daily, you can certainly have just one...

just base it on your energy levels and activity levels for that particular day.

Personal opinion?

Save the ONE serving of fruit for your snack alongside your handful of nuts, serving of Greek yogurt or all-natural peanut or almond butter or add the fruit to your favorite protein smoothie.

Use the 2 complex carbs for earlier in the day.

One serving at breakfast, the other serving at lunch and go "lean and green" for dinner which means protein source like chicken, fish or lean red meat + salad or favorite green veggie!

RULE #3:

No double carb meals. This is fastest way to weight gain and a 50 inch waist.

Examples are the classic "rice and beans"  - although beans are a vegetarian source of protein, it contains plenty of carbs so that's what I mean when I say "no double carb meals"

So have the rice with chicken and ditch the beans or...

keep the beans and add some chicken or lean steak and ditch the rice!

You can't have both in the same meal.

A second example is a tortilla wrap with rice and chicken. While the protein is there from the chicken, you gotta ditch the rice in there because the wrap is bread which is the carb source.

A third example is waffles with fruit on top. Hell to the no! No protein at all and 2 carb sources

A fourth terrible idea is the classic breakfast "deal" before 11am - toast, potatoes and eggs and orange juice for $7.99 and a trip to the diabetic doctor! That's three carbs in there

Choose either the bread OR the potatoes OR the hash browns with the eggs! Forget the O.J. and have the tea or the coffee!

I can go on forever but you get the point!

RULE #4:

Add green veggies to at least ONE meal daily for proper fiber intake.

We are gonna shoot for about 20-30 grams of fiber daily. We can easily achieve this with a normal balanced diet and one of the ways to ensure this is to make sure you have a serving or two of green veggies (broccoli, asparagus, green beans etc) with at least one meal.

At minimum, a dark green leafy salad will do. I've also found that the best time to have this is at night with dinner.

I call this the "lean and green dinner" - which is your choice of protein (chicken, turkey, beef, fish, pork etc) along with a serving or two of either veggies or a salad!

And now for 50 examples to help you!!!

22 breakfast ideas, 12 lunch/dinner ideas and 16 snack ideas!

You can also have a look at my recipe books with lots of great ideas on the recipe book link.

Note: Coffee is totally fine! Have it black or with "no sugar" creamer. Stevia or other no calorie sweeteners are fine. It's all good. Coffee is LIFE!

scrambled eggs (1 yolk for every 3 eggs) or egg whites + proper portion of rolled oats (oatmeal)

scrambled eggs (1 yolk for every 3 eggs) or egg whites + 1 slice of Ezeikel bread dry (there is fat in the yellow yolk)

3-5 egg whites + 1 slice of Ezeikel bread + a portion of grassfed butter (since you're having egg whites, you can a add a portion of fats here)

scrambled eggs + a portion of fresh cantaloupe

scrambled eggs + a portion of honeydew melon

scrambled eggs + portion of red and green peppers and onions mixed in

scrambled eggs + 1 slice of low calorie (40 calorie) high fiber bread

3 hard boiled eggs + a portion of fresh cantaloupe

3 hard boiled eggs alone is fine also (eggs have both protein and fats)

0-1% Greek yogurt + a portion of nuts on top with a packet of Stevia (stevia is a free food)

0-1% Greek yogurt + a portion of berries on top with a packet of Stevia (stevia is a free food)

0-1% cottage cheese + a portion of nuts on top with a packet of Stevia (stevia is a free food)

0-1% cottage cheese + a portion of berries on top with a packet of Stevia (stevia is a free food)

3-4 slices of turkey bacon (which is about a portion which would be about 15-20 grams of protein) + a fruit from the allowed list like an orange or a grapefruit

3-4 slices of regular nitrate/nitrite free bacon (which is about a portion which would be about 15-20 grams of protein) + a fruit from the allowed list like an apple or an orange.

Quest protein bar

Quest protein cookie

Atkins Advantage Protein bar

Ready-to-drink protein shake from the grocery list (premier protein shake or muscle milk light or "100")

Make your own protein shake. For example, 1 scoop of whey protein powder, almond milk or water, 1 portion of all natural almond or peanut butter, fruit (optional) + crushed ice and stevia!

3-4 Veggie sausage links (from Morning star farms for example.) You can have it alone or add a portion of fruit like grapefruit or some berries

2-3 Veggie sausage patties (from Morning star farms for example.) You can have it alone or add a portion of fruit like grapefruit or some berries.

You can also have a look at my recipe books with lots of great ideas on the recipe book link.

Grilled chicken over a mixed greens salad with low-fat or fat-free dressing

Grilled shrimp over a mixed greens salad with low-fat or fat-free dressing

Grilled steak over a mixed greens salad with low-fat or fat-free dressing

Hard boiled eggs over a salad with light oil and vinegar

Bunless burger (make sure it's lean like 90% lean or better) with small side salad

Bunless salmon burger with side of asparagus

Bunless turkey burger with side of mixed veggies

Bunless veggie burger (from the companies I listed on the grocery list) with side salad

Sirloin steak with riced cauliflower

Sirloin steak + sweet potato + veggie

Salmon (or any fish) with asparagus (lean and green)

Grilled chicken breast with broccoli

Protein bar (quest bars or the Atkins advantage protein bar we suggest - see the pics on the grocery list)

Protein cookie (the only acceptable one is the QUEST cookie)

Ready-to-drink protein shakes we suggest (see the grocery list)

Protein shake (that you can make yourself with almond milk or water, crushed ice, portion of all natural almond or peanut butter, stevia and ONE SCOOP of protein powder)

*Remember... we have a protein recipe guide for more delicious shake ideas!

Beef jerky (tons of options and flavors from the grocery list)

Turkey jerky (tons of options and flavors from the grocery list)

0-1% Greek yogurt (feel free to add a serving of fruit OR healthy fats like nuts but not both)

0-1% Cottage cheese (feel free to add a serving of fruit OR healthy fats like nuts but not both)

Low-fat polly-o (or similar company) string cheese

Turkey or regular nitrate or nitrite free bacon

2-3 hard boiled eggs

Low sodium cold cuts like ham, turkey or low-fat cheese or a combo of all. (2-4 slices) Feel free to add a slice of tomato and some mustard!

Veggie sausage links

Veggie sausages

1/2 protein bar or whole protein bar with portion of almonds (or any nut)

Ready-to-drink protein shake with a portion of almonds (or any nut)

DAY 1

Breakfast: 0-1% Greek yogurt with stevia and portion of berries

Snack: Ready-to-drink vanilla protein shake (muscle milk 100) plus a handful of nuts

Lunch: Grilled chicken along with a small sweet potato with a little butter.

Snack: Atkins advantage protein bar

30 minute resistance training workout  (legs and back of arms)

Dinner: Salmon with riced cauliflower

DAY 2

Breakfast: Quest protein cookie plus a small banana

Snack: 0-1% Greek yogurt with some pecans

Lunch: Bunless turkey burger with side salad with low-fat dressing

Snack: Ready-to-drink chocolate protein shake (muscle milk 100)

Cardio workout (30 minutes)

Dinner: London broil with asparagus

DAY 3

Breakfast: Scrambled eggs + oatmeal with a little cinnamon

Snack: 0-1% Greek yogurt with stevia

Lunch: Bunless turkey burger with side salad

Snack: Make my own shake: 1 scoop of vanilla protein power, almond milk, all natural peanut butter, 1/2 banana (because I didn't have fruit yet today), crushed ice and 2 packets of stevia.

35 minute workout (shoulders and tummy)

Dinner: Baked chicken with broccoli and a little bit of butter and olive oil.

DAY 4

Breakfast: 1/2 portion of Scrambled eggs + 1/2 portion of turkey bacon. Remember, if you want to different protein sources in the same meal, each one needs to only be 1/2 of a portion plus a low calorie toasted english muffin with some whipped cream cheese.

Snack: 1/2 of a quest protein bar + portion of berries

Lunch: 1/2 order of the harvest salad with grilled chicken from Wendys drive-thru (awesome choice from our fast-food guide)

Snack: Ready-to-drink chocolate protein shake (muscle milk 100)

40 minute brisk walk

Dinner: Lamb chops + mixed veggies with a little bit of butter and olive oil.

DAY 5

Breakfast: veggie sausage links + low calorie toast with light butter.

Snack: Low-fat cottage cheese plus some berries.

Lunch:Ready-to-drink vanilla protein shake (muscle milk 100) - running around

Snack: apple plus almonds

20 minute quick tummy workout plus some light stretching

Dinner: Baked halibut with broccoli (light butter and olive oil)

DAY 1 - SUPER BAD DAY - DON'T HAVE DAYS LIKE THIS

Breakfast: oatmeal (oatmeal alone is not a meal, you need to add protein)

Snack: fruit, pineapple (not only is fruit not a meal, you need to add protein to every meal/snack but pineapple is too high in sugar and not on our grocery list

Lunch: Caesar salad (salad only is NOT a meal/snack unless you add protein to it)

Snack: more fruit (again, fruit is not a fit figure approved meal/snack unless you add protein to it AND furthermore, the rules clearly state you cannot have more than ONE serving of fruit per day)

Did NOT workout today. Lazy. Made Excuses.

Dinner: Grilled chicken + white white + red beans.

This is a double carb meal.

If your days look like this beyond the first few days of being in this program, you'll need to make major changes in your diet and mindset in order to achieve your goals.

I'm here to help you but you need to read the grocery list, go grocery shopping, create your meals and snacks the right way and workout without excuses!