Male Active. #phen375.
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- Kimberly Nichols
- 7 years ago
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Transcription
1 Male Active #phen375
2 Below you'll find your new meal plans for success. Each of these meal plans have been specifically formatted with the precise number of calories, proteins, and carbohydrates to keep your metabolism running quickly, your energy levels up, and to help promote the fastest rate of safe weight loss possible. Prior steps: 1 To use the meal plans you have to select your body weight range (in pounds) from the top column of the table. NOTE: This is your current body weight, not the goal you want to get to. 1 NOTE: You'll be eating six times per day three meals and three snacks to help keep your blood sugar levels under control and help to prevent hunger. Once you've found your weight, run down the column to find the foods listed that you have to eat for each meal assigned. 2 3 If you have specific food preferences, you can exchange some meals for others as long as you are exchanging a meal in the same category. NOTE: For example, if you like one lunch better than another, you can have that lunch two days in a row, but don't exchange a lunch for a dinner meal instead. Each meal has a specific calorie breakdown that must be followed for success.
3 4 You are allowed to eat one cheat meal (dinner) every Sunday, where you can have whatever food you're craving. This will help to keep your cravings in check while also allowing you to maintain a higher overall metabolic rate. NOTE: Remember not to overdo it with this cheat meal have a single serving of a favorite food and leave it at that. If you were to overdo it then you may be faced with weight gain, so keep it in check and enjoy yourself during this meal. 5 NOTE: Don t underestimate the importance that staying well hydrated has on your weight loss process. Aim for clear water and nothing else. You cannot replace water with juice, coffee, soda or any other beverage it must be water. Be sure that you are taking your Phen375 two times a day and drinking one glass of water each and every hour that you're awake. Try and stick to the meal plan as closely as possible and we guarantee you will be on the road to success!
4 If you can dream it you can do it Ready?
5 Shopping LIST Dairies Low-fat 1 Greek pot Skim milk Milk Low-fat cottage Cheddar Fruits Strawberries Avocados Oranges Bananas Lemons Blueberries Apples Raspberries Peaches Spears asparagus Meats Chicken Turkey Eggs Lean steak Vegetables Vegetables of your choice Broccoli Carrots Peppers Onions Cauliflower Lettuce Mushrooms Celery Cold Meat Turkey sausage Low-fat deli chicken meat Fish Salmon Cod fish A can of tuna salsa Cans of salmon A can of tuna celery Seeds and Cereal Flax seed Brown rice Almonds Pistachios Oatmeal Cashews Almond butter Natural Whole Whey protein Protein Whole wheat pasta Bran cereal Wheat pita packet Small whole wheat tortilla Sauces, oil and dressing Olive Oil Tomato sauce Low-fat mayonnaise Italian salad dressing
6 Week1 Monday Breakfast Morning 2 tbsp flaxseeds 1 apple Lunch 3 oz chicken wheat tortilla Sliced veggies 3 oz chicken 1 small whole wheat tortilla Sliced veggies 6 oz chicken wheat tortilla Sliced veggies 6 oz chicken wheat tortilla Sliced veggies 6 oz chicken wheat tortilla Sliced veggies
7 Meal Afternoon 1 cup fruit juice 1 cup fruit juice Meal Dinner 3 oz lean steak 5 spears asparagus 1 tbsp lemon juice 6 oz lean steak 1 small baked 5 spears asparagus 1 tbsp lemon juice 6 oz lean steak 1 large baked 5 spears asparagus 1 tbsp lemon juice 6 oz lean steak 1 large baked 5 spears asparagus 1 tbsp lemon juice 6 oz lean steak 1 large baked 5 spears asparagus 1 tbsp lemon juice Meal Before Bed 1 2 cup low-fat cottage 1 2 cup low-fat cottage 1 2 cup low-fat cottage 1 2 cup low-fat cottage 1 2 cup low-fat cottage Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
8 Week1 Tuesday Breakfast 2 slices whole 2 slices whole 2 slices whole 2 slices whole Morning Celery and carrot sticks 5 whole wheat Celery and carrot sticks 5 whole wheat Celery and carrot sticks 5 whole wheat Celery and carrot sticks 5 whole wheat Celery and carrot sticks 5 whole wheat Lunch 3 oz turkey 1 2 cup brown rice Steamed 3 oz turkey 1 cup brown rice Steamed 6 oz turkey 1 cup brown rice Steamed 6 oz turkey 1 cup brown rice Steamed 6 oz turkey 1 cup brown rice Steamed
9 Afternoon 20 pistachios 20 pistachios 20 pistachios 1 cup berries 20 pistachios 1 cup berries 20 pistachios Dinner 3 oz salmon 6 oz salmon 6 oz salmon 6 oz salmon 6 oz salmon Before Bed Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
10 Week1 Wednesday Breakfast 2 tbsp slivered 1 cup raspberries 2 tbsp slivered 1 cup raspberries 2 tbsp slivered 1 cup raspberries 2 tbsp slivered 1 cup raspberries 2 tbsp slivered Morning 1 cup strawberries 1 cup strawberries 1 cup strawberries 2 cups strawberries 2 cups strawberries Lunch 1 2 cup brown rice Diced carrots, and onions 10 pecans 1 2 cup brown rice Diced carrots, and onions 10 pecans 2 cans of tuna 1 cup brown rice Diced carrots, and onions 10 pecans 2 cans of tuna 1 cup brown rice Diced carrots, and onions 10 pecans 2 cans of tuna 1 cup brown rice Diced carrots, and onions 10 pecans
11 Afternoon 2 hard boiled eggs 1 slice bread Carrot and celery sticks 2 hard boiled eggs 1 slice bread Carrot and celery sticks 2 hard boiled eggs 1 slice bread Carrot and celery sticks 2 hard boiled eggs 1 slice bread Carrot and celery sticks 2 hard boiled eggs 1 slice bread Carrot and celery sticks Dinner 3 oz cod fish Steamed cauliflower 6 oz cod fish Steamed cauliflower 1 2 cup barley 6 oz cod fish Steamed cauliflower 1 2 cup barley 6 oz cod fish Steamed cauliflower 1 2 cup barley 6 oz cod fish Steamed cauliflower 1 2 cup barley Before Bed Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
12 Week1 Thursday Breakfast 3 links turkey sausage 1 4 cup oatmeal (raw measurement) 3 links turkey sausage 1 4 cup oatmeal (raw measurement) 3 links turkey sausage 1 4 cup oatmeal (raw measurement) 3 links turkey sausage 1 4 cup oatmeal (raw measurement) 3 links turkey sausage 1 4 cup oatmeal (raw measurement) Morning 1 tbsp peanut butter 1 tbsp peanut butter 1 tbsp peanut butter 1 tbsp peanut butter 5 whole wheat 1 tbsp peanut butter 5 whole wheat Lunch 3 oz chicken 1 2 cup whole wheat pasta 1 2 cup tomato sauce vegetables 3 oz chicken 1 cup whole wheat pasta 1 2 cup tomato sauce vegetables 6 oz chicken 1 cup whole wheat pasta 1 2 cup tomato sauce vegetables 6 oz chicken 1 cup whole wheat pasta 1 2 cup tomato sauce vegetables 6 oz chicken 1 cup whole wheat pasta 1 2 cup tomato sauce vegetables
13 Afternoon Dinner 3 oz steak 6 oz steak 1 corn on the cob 6 oz steak 1 corn on the cob 6 oz steak 1 corn on the cob 6 oz steak 1 corn on the cob Before Bed 1 cup skim milk 1 2 apple 1 cup skim milk 1 2 apple 1 cup skim milk 1 2 apple 1 cup skim milk 1 2 apple 1 cup skim milk 1 2 apple Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
14 Week1 Friday Breakfast 1 whole egg 1 cup bran cereal 1 cup milk 1 whole egg 1 cup bran cereal 1 cup milk 1 whole egg 1 cup bran cereal 1 cup milk 20 1 whole egg 1 cup bran cereal 1 cup milk 20 1 whole egg 1 cup bran cereal 1 cup milk 20 Morning Lunch 3 oz chicken wheat pita Lettuce, onions, mushrooms 3 oz chicken wheat pita Lettuce, onions, mushrooms 6 oz chicken wheat pita Lettuce, onions, mushrooms 6 oz chicken wheat pita Lettuce, onions, mushrooms 6 oz chicken wheat pita Lettuce, onions, mushrooms
15 Afternoon 5 whole wheat 2 small slices avocado 5 whole wheat 2 small slices avocado 5 whole wheat 2 small slices avocado 5 whole wheat 2 small slices avocado 5 whole wheat 2 small slices avocado Dinner 3 oz turkey 6 oz turkey 2 cups mixed 1 2 cup corn 6 oz turkey 2 cups mixed 1 cup corn 6 oz turkey 2 cups mixed 1 cup corn 6 oz turkey 2 cups mixed 1 cup corn Before Bed 1 tbsp almond butter 1 tbsp almond butter 1 tbsp almond butter 1 tbsp almond butter 1 tbsp almond butter Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
16 Week1 Saturday Breakfast Chopped vegetables Chopped vegetables Chopped vegetables Chopped vegetables Chopped vegetables Morning 1 2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks 1 2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks 1 2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks 1 2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks 1 2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks Lunch 6 slices low-fat deli chicken meat 1 small pita 6 slices low-fat deli chicken meat 1 small pita 10 slices low-fat deli chicken meat 1 small pita 10 slices low-fat deli chicken meat 1 small pita 10 slices low-fat deli chicken meat 1 small pita
17 Afternoon 1 cup strawberries 1 cup strawberries 1 cup strawberries 1 cup strawberries 1 cup strawberries Dinner 3 oz chicken 3 oz chicken 1 small baked 3 oz chicken 1 small baked 3 oz chicken 1 small baked 6 oz chicken 1 2 cup quinoa Before Bed 1 small peach 1 small peach 1 small peach 1 small peach 1 cup Greek 1 small peach Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
18 Week1 Sunday Breakfast Diced veggies Diced veggies 1 2 grapefruit Diced veggies 1 2 grapefruit Diced veggies 1 2 grapefruit Diced veggies 1 2 grapefruit Morning 8 cashews 8 cashews 8 cashews 1 cup melons 8 cashews 1 cup melons 8 cashews Lunch 1 2 can salmon mixed with diced onions and fat- free mayonnaise wheat tortilla 1 2 can salmon mixed with diced onions and fat- free mayonnaise wheat tortilla 1 peach 1 can salmon mixed with diced onions and fat- free mayonnaise wheat tortilla 1 peach 1 can salmon mixed with diced onions and fat- free mayonnaise wheat tortilla 1 peach 1 can salmon mixed with diced onions and fat- free mayonnaise wheat tortilla 1 peach
19 Afternoon 1 cup raspberries 10 pecans 1 cup raspberries 10 pecans 1 cup raspberries 10 pecans 1 cup raspberries 1 cup strawberries 10 pecans 1 cup raspberries 1 cup strawberries 10 pecans Dinner Cheat meal (eat a meal you're craving but keep serving size in moderation) Cheat meal (eat a meal you're craving but keep serving size in moderation) Cheat meal (eat a meal you're craving but keep serving size in moderation) Cheat meal (eat a meal you're craving but keep serving size in moderation) Cheat meal (eat a meal you're craving but keep serving size in moderation) Before Bed 1 cup Greek 4 tbsp flaxseeds Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
20 Do something today that your future self will thank you for Ready?
21 Shopping LIST Dairies Low-fat 1 Greek pot Skim milk Milk Low-fat cottage Cheddar Fruits Strawberries Avocados Oranges Bananas Lemons Blueberries Apples Raspberries Peaches Spears asparagus Meats Chicken Turkey Eggs Lean steak Vegetables Vegetables of your choice Broccoli Carrots Peppers Onions Cauliflower Lettuce Mushrooms Celery Cold Meat Turkey sausage Low-fat deli chicken meat Fish Salmon Cod fish A can of tuna salsa Cans of salmon A can of tuna celery Seeds and Cereal Flax seed Brown rice Almonds Pistachios Oatmeal Cashews Almond butter Natural Whole Whey protein Protein Whole wheat pasta Bran cereal Wheat pita packet Small whole wheat tortilla Sauces, oil and dressing Olive Oil Tomato sauce Low-fat mayonnaise Italian salad dressing
22 Week2 Monday Breakfast Morning Lunch 3 oz chicken wheat tortilla Sliced veggies 3 oz chicken 1 small whole wheat tortilla Sliced veggies 6 oz chicken wheat tortilla Sliced veggies 6 oz chicken wheat tortilla Sliced veggies 6 oz chicken wheat tortilla Sliced veggies
23 Afternoon 1 cup fruit juice 1 cup fruit juice Dinner 3 oz lean steak 5 spears asparagus 1 tbsp lemon juice 6 oz lean steak 1 small baked 5 spears asparagus 1 tbsp lemon juice 6 oz lean steak 1 large baked 5 spears asparagus 1 tbsp lemon juice 6 oz lean steak 1 large baked 5 spears asparagus 1 tbsp lemon juice 6 oz lean steak 1 large baked 5 spears asparagus 1 tbsp lemon juice Before Bed 1 2 cup low-fat cottage 1 2 cup low-fat cottage 1 2 cup low-fat cottage 1 2 cup low-fat cottage 1 2 cup low-fat cottage Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
24 Week2 Tuesday Breakfast Morning Celery and carrot sticks 5 whole wheat Celery and carrot sticks 5 whole wheat Celery and carrot sticks 5 whole wheat Celery and carrot sticks 5 whole wheat Celery and carrot sticks 5 whole wheat Lunch 3 oz turkey 1 2 cup brown rice Steamed 3 oz turkey 1 2 cup brown rice Steamed 6 oz turkey 1 cup brown rice Steamed 6 oz turkey 1 cup brown rice Steamed 6 oz turkey 1 cup brown rice Steamed
25 Afternoon 20 pistachios 20 pistachios 20 pistachios 1 cup berries 20 pistachios 1 cup berries 20 pistachios Dinner 3 oz salmon 6 oz salmon 6 oz salmon 6 oz salmon 6 oz salmon Before Bed 1 cup cottage 4 tbsp flaxseeds Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
26 Week2 Wednesday Breakfast 2 tbsp slivered 1 cup raspberries 2 tbsp slivered 1 cup raspberries 2 tbsp slivered 1 cup raspberries 2 tbsp slivered 1 cup raspberries 2 tbsp slivered Morning 1 cup strawberries 1 cup strawberries 1 cup strawberries 2 cups strawberries 2 cups strawberries Lunch 1 2 cup brown rice Diced carrots, and onions 10 pecans 1 cup brown rice Diced carrots, and onions 10 pecans 2 cans of tuna 1 cup brown rice Diced carrots, and onions 10 pecans 2 cans of tuna 1 cup brown rice Diced carrots, and onions 10 pecans 2 cans of tuna 1 cup brown rice Diced carrots, and onions 10 pecans
27 Afternoon 2 hard boiled eggs 1 slice bread Carrot and celery sticks 2 hard boiled eggs 1 slice bread Carrot and celery sticks 2 hard boiled eggs 1 slice bread Carrot and celery sticks 2 hard boiled eggs 1 slice bread Carrot and celery sticks 2 hard boiled eggs 1 slice bread Carrot and celery sticks Dinner 3 oz cod fish Steamed cauliflower 6 oz cod fish Steamed cauliflower 1 2 cup barley 6 oz cod fish Steamed cauliflower 1 2 cup barley 6 oz cod fish Steamed cauliflower 1 2 cup barley 6 oz cod fish Steamed cauliflower 1 2 cup barley Before Bed 1 cup Greek 1 cup Greek 1 cup Greek Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
28 Week2 Thursday Breakfast 3 links turkey sausage 1 4 cup oatmeal (raw measurement) 3 links turkey sausage 1 4 cup oatmeal (raw measurement) 3 links turkey sausage 1 4 cup oatmeal (raw measurement) 10 3 links turkey sausage 1 4 cup oatmeal (raw measurement) 10 3 links turkey sausage 1 4 cup oatmeal (raw measurement) 10 Morning 1 tbsp peanut butter 1 tbsp peanut butter 1 tbsp peanut butter 1 tbsp peanut butter 5 whole wheat 1 tbsp peanut butter 5 whole wheat Lunch 3 oz chicken 1 2 cup whole wheat pasta 1 2 cup tomato sauce vegetables 3 oz chicken 1 cup whole wheat pasta 1 2 cup tomato sauce vegetables 6 oz chicken 1 cup whole wheat pasta 1 2 cup tomato sauce vegetables 6 oz chicken 1 cup whole wheat pasta 1 2 cup tomato sauce vegetables 6 oz chicken 1 cup whole wheat pasta 1 2 cup tomato sauce vegetables
29 Afternoon Dinner 3 oz steak 6 oz steak 1 corn on the cob 6 oz steak 1 corn on the cob 6 oz steak 1 corn on the cob 6 oz steak 1 corn on the cob Before Bed 1 cup skim milk 1 2 apple 1 cup skim milk 1 2 apple 1 cup skim milk 1 2 apple 1 cup skim milk 1 2 apple 1 cup skim milk 1 2 apple Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
30 Week2 Friday Breakfast 1 whole egg 1 cup bran cereal 1 cup milk 1 whole egg 1 cup bran cereal 1 cup milk 1 whole egg 1 cup bran cereal 1 cup milk 20 1 whole egg 1 cup bran cereal 1 cup milk 20 1 whole egg 1 cup bran cereal 1 cup milk 20 Morning Lunch 3 oz chicken wheat pita Lettuce, onions, mushrooms 3 oz chicken wheat pita Lettuce, onions, mushrooms 6 oz chicken wheat pita Lettuce, onions, mushrooms 6 oz chicken wheat pita Lettuce, onions, mushrooms 6 oz chicken wheat pita Lettuce, onions, mushrooms
31 Afternoon 5 whole wheat 2 small slices avocado 5 whole wheat 2 small slices avocado 5 whole wheat 2 small slices avocado 10 whole wheat 2 small slices avocado 10 whole wheat 2 small slices avocado Dinner 3 oz turkey 6 oz turkey 1 2 cup corn 6 oz turkey 1 2 cup corn 6 oz turkey 1 2 cup corn 6 oz turkey 1 2 cup corn Before Bed 1 tbsp almond butter 1 tbsp almond butter 1 cup cottage 1 tbsp almond butter 1 cup cottage 1 tbsp almond butter 1 cup cottage 1 tbsp almond butter Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
32 Week2 Saturday Breakfast Chopped vegetables Chopped vegetables Chopped vegetables Chopped vegetables Chopped vegetables Morning 1 2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks 1 2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks 1 2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks 1 2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks 2 slices whole 1 2 can salmon mixed with 1 tbsp low-fat mayonnaise Celery sticks 2 slices whole Lunch 6 slices low-fat deli chicken meat 1 small pita 6 slices low-fat deli chicken meat 1 small pita 6 slices low-fat deli chicken meat 1 small pita 6 slices low-fat deli chicken meat 1 small pita 6 slices low-fat deli chicken meat 1 small pita
33 Afternoon 1 cup strawberries 1 cup strawberries 1 cup strawberries 1 cup strawberries 1 cup strawberries Dinner 3 oz chicken 3 oz chicken 1 small baked 3 oz chicken 1 small baked 3 oz chicken 1 small baked 3 oz chicken 1 small baked Before Bed 1 small peach 1 small peach 1 small peach 1 small peach 1 cup Greek 1 small peach Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
34 Week2 Sunday Breakfast Diced veggies Diced veggies 1 2 grapefruit 2 oz cheddar Diced veggies 1 2 grapefruit 2 oz cheddar Diced veggies 1 2 grapefruit 2 oz cheddar Diced veggies 1 2 grapefruit Morning 8 cashews 8 cashews 8 cashews 1 cup melons 8 cashews 1 cup melons 8 cashews Lunch 1 2 can salmon mixed with diced onions and fat- free mayonnaise wheat tortilla 1 2 can salmon mixed with diced onions and fat- free mayonnaise wheat tortilla 1 peach 1 can salmon mixed with diced onions and fat- free mayonnaise wheat tortilla 1 peach 1 can salmon mixed with diced onions and fat- free mayonnaise wheat tortilla 1 peach 1 can salmon mixed with diced onions and fat- free mayonnaise wheat tortilla 1 peach
35 Afternoon 1 cup raspberries 1 0 pecans 1 cup raspberries 10 pecans 1 cup raspberries 10 pecans 1 cup raspberries 1 cup strawberries 10 pecans 1 cup raspberries 1 cup strawberries 10 pecans Dinner Cheat meal (eat a meal you're craving but keep serving size in moderation) Cheat meal (eat a meal you're craving but keep serving size in moderation) Cheat meal (eat a meal you're craving but keep serving size in moderation) Cheat meal (eat a meal you're craving but keep serving size in moderation) Cheat meal (eat a meal you're craving but keep serving size in moderation) Before Bed 1 cup Greek 4 tbsp flaxseeds Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
36 I may not be there yet, but I m closer that I was yesterday! Ready?
37 Shopping LIST Dairies Low-fat 1 Greek pot Skim milk Milk Low-fat cottage Cheddar Fruits Strawberries Avocados Oranges Bananas Lemons Blueberries Apples Raspberries Peaches Spears asparagus Meats Chicken Turkey Eggs Lean steak Vegetables Vegetables of your choice Broccoli Carrots Sweet Peppers Onions Cauliflower Lettuce Spinach Mushrooms Celery Cold Meat Turkey sausage Low-fat deli chicken mea Deli meat low-fat ham Fish Salmon Cod fish Tilapia fish A can of tuna salsa Cans of salmon A can of tuna celery Seeds and Cereal Flax seed Brown rice Green beans Almonds Pistachios Oatmeal Cashews Walnuts Almond butter Natural Whole Whey protein Protein Whole wheat pasta Bran cereal Wheat pita packet Small whole wheat tortilla English Muffin Sauces, oil and dressing Olive Oil Balsamic vinegar Tomato sauce Low-fat mayonnaise Italian salad dressing
38 Week3 Monday Breakfast 2 tbsp natural 2 tbsp natural Morning 1 kiwi 2 tbsp slivered 1 kiwi 2 tbsp slivered 1 kiwi 2 tbsp slivered 2 kiwis 2 tbsp slivered 2 kiwis 2 tbsp slivered Lunch 3 oz turkey wheat tortilla Sliced veggies 1 tbsp olive oil 3 oz turkey wheat tortilla Sliced veggies 6 oz turkey wheat tortilla Sliced veggies 6 oz turkey wheat tortilla Sliced veggies 6 oz turkey wheat tortilla Sliced veggies
39 Afternoon 5 whole grain 5 whole grain 5 whole grain Dinner 3 oz salmon 5 spears asparagus 1 tbsp balsamic vinegar 6 oz salmon 5 spears asparagus 1 tbsp balsamic vinegar 6 oz salmon 5 spears Asparagus 1 2 cup brown rice 1 tbsp balsamic vinegar 6 oz salmon 5 spears Asparagus 1 2 cup brown rice 1 tbsp balsamic vinegar 6 oz salmon 5 spears Asparagus 1 2 cup brown rice 1 tbsp balsamic vinegar Before Bed 1 2 cup low-fat cottage 1 tbsp almond butter 1 2 cup low-fat cottage 1 tbsp almond butter 1 2 cup low-fat cottage 1 tbsp almond butter 1 2 cup low-fat cottage 1 tbsp almond butter 1 2 cup low-fat cottage 1 tbsp almond butter Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
40 Week3 Tuesday Breakfast 1 2 cup cooked oatmeal 2 tbsp slivered 1 2 cup cooked oatmeal 4 tbsp slivered 1 2 cup cooked oatmeal 4 tbsp slivered 1 2 cup cooked oatmeal 4 tbsp slivered 1 2 cup cooked oatmeal 4 tbsp slivered Morning Sliced mushrooms and cucumbers 5 whole wheat Sliced mushrooms and cucumbers 5 whole wheat Sliced mushrooms and cucumbers 5 whole wheat Sliced mushrooms and cucumbers 10 whole wheat Sliced mushrooms and cucumbers 10 whole wheat Lunch 3 oz turkey 1 2 cup barley Steamed 10 3 oz turkey 1 2 cup barley Steamed 3 oz turkey 1 2 cup barley Steamed 3 oz turkey 1 2 cup barley Steamed 3 oz turkey 1 2 cup barley Steamed
41 Afternoon Dinner 3 oz salmon 3 cups mixed with light salad dressing 6 oz salmon 3 cups mixed with light salad dressing 1 small sweet 6 oz salmon 3 cups mixed with light salad dressing 1 small sweet 6 oz salmon 3 cups mixed with light salad dressing 1 small sweet 6 oz salmon 3 cups mixed with light salad dressing 1 small sweet Before Bed 2 slices avocado 2 slices avocado 2 slices avocado 2 slices avocado 1 cup cottage 4 slices avocado Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
42 Week3 Wednesday Breakfast 1 2 Greek 1 cup Raspberries 2 tbsp chopped walnuts 1 2 Greek 1 cup Raspberries 2 tbsp chopped walnuts 1 2 Greek 1 cup Raspberries 4 tbsp chopped walnuts 1 2 Greek 1 cup Raspberries 4 tbsp chopped walnuts 1 2 Greek 1 cup Raspberries 4 tbsp chopped walnuts Morning Lunch 3 oz chicken 1 2 cup barley Diced carrots, and onions 3 oz chicken 1 2 cup barley Diced carrots, and onions 6 oz chicken 1 cup barley Diced carrots, and onions 6 oz chicken 1 cup barley Diced carrots, and onions 6 oz chicken 1 cup barley Diced carrots, and onions
43 Afternoon 2 hard boiled eggs Spinach salad with light dressing 1 cup melons 2 hard boiled eggs Spinach salad with light dressing 1 cup melons 2 hard boiled eggs Spinach salad with light dressing 1 cup melons, cut into croutons 2 hard boiled eggs Spinach salad with light dressing 1 cup melons, cut into croutons 2 hard boiled eggs Spinach salad with light dressing 1 cup melons, cut into croutons Dinner 3 oz lean ham Steamed cauliflower 6 oz lean ham Steamed cauliflower 1 corn on the cob 6 oz lean ham Steamed cauliflower 1 corn on the cob 6 oz lean ham Steamed cauliflower 1 corn on the cob 6 oz lean ham Steamed cauliflower 1 corn on the cob Before Bed 1 cup Greek 4 tbsp flaxseeds Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
44 Week3 Thursday Breakfast 3 links turkey sausage 3 links turkey sausage 3 links turkey sausage 3 links turkey sausage 3 links turkey sausage Morning 1 nectarine 1 nectarine 1 nectarine 1 nectarine 1 low-fat granola bar 1 nectarine 1 low-fat granola bar Lunch 1 2 cup whole wheat pasta 1 2 cup tomato sauce Chopped veggies as desired 1 2 cup whole wheat pasta 1 2 cup tomato sauce Chopped veggies as desired 2 cans of tuna 1 cup whole wheat pasta 1 2 cup tomato sauce Chopped veggies as desired 2 cans of tuna 1 cup whole wheat pasta 1 2 cup tomato sauce Chopped veggies as desired 2 cans of tuna 1 cup whole wheat pasta 1 2 cup tomato sauce Chopped veggies as desired
45 Afternoon 1 cup milk 1 cup milk Dinner 3 oz steak green beans 3 oz steak green beans 1 small sweet 3 oz steak green beans 1 small sweet 3 oz steak green beans 1 small sweet 3 oz steak green beans 1 small sweet Before Bed 1 cup skim milk 1 cup skim milk 1 cup skim milk 1 cup skim milk 1 cup skim milk 20 Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
46 Week3 Friday Breakfast 1 whole egg 1 cup bran cereal 1 cup milk 1 tbsp flaxseeds 1 whole egg 1 cup bran cereal 1 cup milk 1 tbsp flaxseeds 1 whole egg 1 cup bran cereal 1 cup milk 3 tbsp flaxseeds 1 whole egg 1 cup bran cereal 1 cup milk 3 tbsp flaxseeds 1 whole egg 1 cup bran cereal 1 cup milk 3 tbsp flaxseeds Morning 1 peach 10 pecans 1 peach 10 pecans 1 peach 10 pecans 1 peach 20 pecans 1 peach 20 pecans Lunch 3 oz deli meat low-fat ham wheat pita Lettuce, onions, mushrooms 3 oz deli meat low-fat ham wheat pita Lettuce, onions, mushrooms 6 oz deli meat low-fat ham wheat pita Lettuce, onions, mushrooms 6 oz deli meat low-fat ham wheat pita Lettuce, onions, mushrooms 6 oz deli meat low-fat ham wheat pita Lettuce, onions, mushrooms
47 Afternoon 5 whole grain 2 small slices avocado 5 whole grain 2 small slices avocado 5 whole grain 2 small slices avocado 10 whole grain 2 small slices avocado 10 whole grain 2 small slices avocado Dinner 3 oz tilapia fish 6 oz tilapia fish 1 2 cup brown rice 6 oz tilapia fish 1 cup brown rice 6 oz tilapia fish 1 cup brown rice 6 oz tilapia fish 1 cup brown rice Before Bed 20 pistachios 20 pistachios 1 cup cottage 20 pistachios 1 cup cottage 20 pistachios 1 cup cottage 40 pistachios Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
48 Week3 Saturday Breakfast 1 2 grapefruit Chopped vegetables 1 grapefruit Chopped vegetables 1 grapefruit Chopped vegetables 2 tbsp olive oil 1 grapefruit Chopped vegetables 2 tbsp olive oil 1 grapefruit Chopped vegetables 2 tbsp olive oil Morning 1 2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced mushrooms, cucumbers grain wrap 1 2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced mushrooms, cucumbers grain wrap 1 2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced mushrooms, cucumbers grain wrap 1 2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced mushrooms, cucumbers grain wrap 1 2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced mushrooms, cucumbers grain wrap Lunch 6 slices low-fat deli chicken meat 1 English Muffin 6 slices low-fat deli chicken meat 1 English Muffin 10 slices low-fat deli chicken meat 1 English Muffin 1 cup melons 10 slices low-fat deli chicken meat 1 English Muffin 1 cup melons 10 slices low-fat deli chicken meat 1 English Muffin 1 cup melons
49 Afternoon 1 cup melons 1 cup melons 1 cup melons 2 cups melons 2 cups melons Dinner 3 oz lean roast beef 3 oz lean roast beef 1 small baked 3 oz lean roast beef 1 small baked 3 oz lean roast beef 1 small baked 3 oz lean roast beef 1 small baked Before Bed 1 cup Greek Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
50 Week3 Sunday Breakfast Diced veggies Diced veggies Diced veggies Diced veggies Diced veggies Morning 8 cashews 8 cashews 8 cashews 8 cashews 1 2 cup blueberries 8 cashews Lunch 3 oz chicken Sliced veggies 3 oz chicken Sliced veggies 3 oz chicken Sliced veggies 1 small whole wheat tortilla 6 oz chicken Sliced veggies 1 small whole wheat tortilla 6 oz chicken Sliced veggies 1 small whole wheat tortilla
51 Afternoon Dinner Cheat meal (eat a meal you're craving but keep serving size in moderation) Cheat meal (eat a meal you're craving but keep serving size in moderation) Cheat meal (eat a meal you're craving but keep serving size in moderation) Cheat meal (eat a meal you're craving but keep serving size in moderation) Cheat meal (eat a meal you're craving but keep serving size in moderation) Metal Before Bed Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
52 Losing weight is a mind game. Change your mind, change your body Ready?
53 Shopping LIST Dairies Low-fat 1 Greek pot Skim milk Milk Low-fat cottage Cheddar Fruits Strawberries Avocados Oranges Bananas Lemons Blueberries Apples Raspberries Peaches Spears asparagus Meats Chicken Turkey Eggs Lean steak Vegetables Vegetables of your choice Broccoli Carrots Sweet Peppers Onions Cauliflower Lettuce Spinach Mushrooms Celery Cold Meat Turkey sausage Low-fat deli chicken mea Deli meat low-fat ham Fish Salmon Cod fish Tilapia fish A can of tuna salsa Cans of salmon A can of tuna celery Seeds and Cereal Flax seed Brown rice Green beans Almonds Pistachios Oatmeal Cashews Walnuts Almond butter Natural Whole Whey protein Protein Whole wheat pasta Bran cereal Wheat pita packet Small whole wheat tortilla English Muffin Sauces, oil and dressing Olive Oil Balsamic vinegar Tomato sauce Low-fat mayonnaise Italian salad dressing
54 Week4 Monday Breakfast Morning 1 kiwi 2 tbsp slivered 1 kiwi 2 tbsp slivered 1 kiwi 2 tbsp slivered 1 kiwi 2 tbsp slivered 1 kiwi 2 tbsp slivered Lunch 3 oz turkey wheat tortilla Sliced veggies 1 tbsp olive oil 3 oz turkey wheat tortilla Sliced veggies 6 oz turkey wheat tortilla Sliced veggies 6 oz turkey wheat tortilla Sliced veggies 6 oz turkey wheat tortilla Sliced veggies
55 Afternoon 5 whole grain 5 whole grain 5 whole grain Dinner 3 oz salmon 5 spears asparagus 1 tbsp balsamic vinegar 6 oz salmon 5 spears asparagus 1 tbsp balsamic vinegar 6 oz salmon 5 spears Asparagus 1 2 cup brown rice 1 tbsp balsamic vinegar 6 oz salmon 5 spears Asparagus 1 2 cup brown rice 1 tbsp balsamic vinegar 6 oz salmon 5 spears Asparagus 1 2 cup brown rice 1 tbsp balsamic vinegar Before Bed 1 2 cup low-fat cottage 1 tbsp almond butter 1 2 cup low-fat cottage 1 tbsp almond butter 1 2 cup low-fat cottage 1 tbsp almond butter 1 2 cup low-fat cottage 1 tbsp almond butter cottage 2 tbsp almond butter Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
56 Week4 Tuesday Breakfast 1 2 cup cooked oatmeal 2 tbsp slivered 1 2 cup cooked oatmeal 4 tbsp slivered 1 2 cup cooked oatmeal 4 tbsp slivered 1 2 cup cooked oatmeal 4 tbsp slivered 1 2 cup cooked oatmeal 4 tbsp slivered Morning Sliced mushrooms and cucumbers 5 whole wheat Sliced mushrooms and cucumbers 5 whole wheat Sliced mushrooms and cucumbers 5 whole wheat Sliced mushrooms and cucumbers 10 whole wheat Sliced mushrooms and cucumbers 10 whole wheat Lunch 3 oz turkey 1 2 cup barley Steamed 3 oz turkey 1 2 cup barley Steamed 6 oz turkey 1 2 cup barley Steamed 6 oz turkey 1 2 cup barley Steamed 6 oz turkey 1 2 cup barley Steamed
57 Afternoon Dinner 3 oz salmon 3 cups mixed with light salad dressing 6 oz salmon 3 cups mixed with light salad dressing 1 small sweet 6 oz salmon 3 cups mixed with light salad dressing 1 small sweet 6 oz salmon 3 cups mixed with light salad dressing 1 small sweet 6 oz salmon 3 cups mixed with light salad dressing 1 small sweet Before Bed 2 slices avocado 2 slices avocado 1 cup cottage 2 slices avocado 1 cup cottage 2 slices avocado 1 cup cottage 4 slices avocado Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
58 Week4 Wednesday Breakfast 1 2 Greek 1 cup Raspberries 2 tbsp chopped walnuts 1 2 Greek 1 cup Raspberries 2 tbsp chopped walnuts 1 2 Greek 1 cup Raspberries 4 tbsp chopped walnuts 1 2 Greek 1 cup Raspberries 4 tbsp chopped walnuts 1 2 Greek 1 cup Raspberries 4 tbsp chopped walnuts Morning Lunch 3 oz chicken 1 2 cup barley Diced carrots, and onions 3 oz chicken 1 2 cup barley Diced carrots, and onions 6 oz chicken 1 cup barley Diced carrots, and onions 6 oz chicken 1 cup barley Diced carrots, and onions 6 oz chicken 1 cup barley Diced carrots, and onions
59 Meal Afternoon 2 hard boiled eggs Spinach salad with light dressing 1 cup melons 2 hard boiled eggs Spinach salad with light dressing 1 cup melons 2 hard boiled eggs Spinach salad with light dressing 1 cup melons, cut into croutons 2 hard boiled eggs Spinach salad with light dressing 1 cup melons, cut into croutons 2 hard boiled eggs Spinach salad with light dressing 1 cup melons, cut into croutons Meal Dinner 3 oz lean ham Steamed cauliflower 1 oz cheddar 6 oz lean ham Steamed cauliflower 1 corn on the cob 6 oz lean ham Steamed cauliflower 1 corn on the cob 6 oz lean ham Steamed cauliflower 1 corn on the cob 6 oz lean ham Steamed cauliflower 1 corn on the cob Meal Before Bed 1 cup Greek 1 cup Greek 1 cup Greek 4 tbsp flaxseeds Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
60 Week4 Thursday Meal Breakfast 3 links turkey sausage 3 links turkey sausage 3 links turkey sausage 3 links turkey sausage 3 links turkey sausage Meal Morning 1 nectarine 1 nectarine 1 nectarine 1 nectarine 1 low-fat granola bar 1 nectarine 1 low-fat granola bar Meal Lunch 1 2 cup whole wheat pasta 1 2 cup tomato sauce Chopped veggies as desired 1 2 cup whole wheat pasta 1 2 cup tomato sauce Chopped veggies as desired 2 cans of tuna 1 cup whole wheat pasta 1 2 cup tomato sauce Chopped veggies as desired 2 cans of tuna 1 cup whole wheat pasta 1 2 cup tomato sauce Chopped veggies as desired 2 cans of tuna 1 cup whole wheat pasta 1 2 cup tomato sauce Chopped veggies as desired
61 Afternoon 1 cup milk 1 cup milk Dinner 3 oz steak green beans 3 oz steak green beans 1 small sweet 3 oz steak green beans 1 large sweet 3 oz steak green beans 1 large sweet 3 oz steak green beans 1 large sweet Before Bed 1 cup skim milk 1 cup skim milk 1 cup skim milk 1 cup skim milk 1 cup skim milk 20 Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
62 Week4 Friday Breakfast 1 whole egg 1 cup bran cereal 1 cup milk 1 tbsp flaxseeds 1 whole egg 1 cup bran cereal 1 cup milk 1 tbsp flaxseeds 1 whole egg 1 cup bran cereal 1 cup milk 3 tbsp flaxseeds 1 whole egg 1 cup bran cereal 1 cup milk 3 tbsp flaxseeds 1 whole egg 1 cup bran cereal 1 cup milk 3 tbsp flaxseeds Morning 1 peach 10 pecans 1 peach 10 pecans 1 peach 10 pecans 1 peach 20 pecans 1 peach 20 pecans Lunch 3 oz deli meat low-fat ham wheat pita Lettuce, onions, mushrooms 3 oz deli meat low-fat ham wheat pita Lettuce, onions, mushrooms 6 oz deli meat low-fat ham wheat pita Lettuce, onions, mushrooms 6 oz deli meat low-fat ham wheat pita Lettuce, onions, mushrooms 6 oz deli meat low-fat ham wheat pita Lettuce, onions, mushrooms
63 Afternoon 5 whole grain 2 small slices avocado 5 whole grain 2 small slices avocado 5 whole grain 2 small slices avocado 10 whole grain 2 small slices avocado 10 whole grain 2 small slices avocado Dinner 3 oz tilapia fish 6 oz tilapia fish 1 2 cup brown rice 6 oz tilapia fish 1 2 cup brown rice 6 oz tilapia fish 1 2 cup brown rice 6 oz tilapia fish 1 2 cup brown rice Before Bed 20 pistachios 20 pistachios 1 cup cottage 20 pistachios 1 cup cottage 20 pistachios 1 cup cottage 40 pistachios Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
64 Week4 Saturday Breakfast 1 2 grapefruit Chopped vegetables 1 2 grapefruit Chopped vegetables 1 grapefruit Chopped vegetables 2 tbsp olive oil 1 grapefruit Chopped vegetables 2 tbsp olive oil 1 grapefruit Chopped vegetables 2 tbsp olive oil Morning 1 2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced mushrooms, cucumbers grain wrap 1 2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced mushrooms, cucumbers grain wrap 1 2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced mushrooms, cucumbers grain wrap 1 2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced mushrooms, cucumbers grain wrap 1 cup berries 1 2 can salmon mixed with 1 tbsp low-fat mayonnaise Sliced mushrooms, cucumbers grain wrap 1 cup berries Lunch 6 slices low-fat deli chicken meat 1 English Muffin 6 slices low-fat deli chicken meat 1 English Muffin 1 cup melons 10 slices low-fat deli chicken meat 1 English Muffin 1 cup melons 10 slices low-fat deli chicken meat 1 English Muffin 1 cup melons 10 slices low-fat deli chicken meat 1 English Muffin 1 cup melons
65 Afternoon 1 cup melons 1 cup melons 1 cup melons 2 cups melons 2 cups melons Dinner 3 oz lean roast beef 3 oz lean roast beef 1 small baked 3 oz lean roast beef 1 large baked 3 oz lean roast beef 1 large baked 3 oz lean roast beef 1 large baked Before Bed 1 cup Greek 1 cup Greek 1 cup Greek Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
66 Week4 Sunday Breakfast 1 oz cheddar Diced veggies 2 oz cheddar Diced veggies 2 oz cheddar Diced veggies 2 oz cheddar Diced veggies 2 oz cheddar Diced veggies Morning 8 cashews 8 cashews 8 cashews 2 cups blueberries 8 cashews 2 cups blueberries 8 cashews Lunch 3 oz chicken Sliced veggies wheat tortilla dressing 3 oz chicken Sliced veggies wheat tortilla dressing 6 oz chicken Sliced veggies wheat tortilla dressing 6 oz chicken Sliced veggies wheat tortilla dressing 6 oz chicken Sliced veggies wheat tortilla dressing
67 Afternoon 1 low-fat granola bar 1 low-fat granola bar Dinner Cheat meal (eat a meal you're craving but keep serving size in moderation) Cheat meal (eat a meal you're craving but keep serving size in moderation) Cheat meal (eat a meal you're craving but keep serving size in moderation) Cheat meal (eat a meal you're craving but keep serving size in moderation) Cheat meal (eat a meal you're craving but keep serving size in moderation) Before Bed 1 cup Greek 1 cup Greek 1 cup Greek Take one tablet 20 minutes before your first meal of the day and another 20 minutes before you next large meal. Remember to drink only clear water, purified water is the best. Recommendation one 8 oz. glass each hour during the day. Morning Weight - Write your weight here:
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Day 1 1 egg + 3 egg whites scrambled 125 1.1 17.1 5.1 1/2 whole wheat english muffin, toasted 67 13.3 2.9 0.7 1 medium orange 61.6 15.4 1.2 0.2 TOTAL 253.6 29.8 21.2 6 2 Tbs dried cherries 48.8 12.8 0
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