Diet:

Breakfast-

14 eggwhites
1/2 cup oatmeal or grits

Snack-

protein pancake ( 6 egg whites 1/4 cup oatmeal)

Lunch:

12 oz chicken, turkey, or fish
1 small sweet potato or 1/2 cup brown rice
1 cup green veggies

Snack

8 oz tuna fish
1 cup green veggies

Dinner:

12 oz chicken, turkey, or fish
1/2 cup brown rice or cus cus
1 cup green veggies

Note- Sat or Sun substitute lean beef for protein with lunch or dinner. DO NOT add any meals and DO NOT substitute ANYTHING...be exact you'll love the results!!!