Plan Overview
Helpful Guidelines:
The timing of your meals may be the key to your success.
- Eat protein at the first sign of hunger. (Eggs, Cottage Cheese, Protein Shake, Meat)
- Make the Mid-Day meal the largest meal of the day
- Eat little or no protein after 2pm
-
The last meal of the day should be eaten at least 3 hours before bed.
Sample Chart. Use it to create your own!
| Time | Meal | Food |
| First sign of hunger | Breakfast |
Low Glycemic Meal |
| 3 - 4 hours later | Snack |
Green Drink |
| 3 - 4 hours later | Lunch |
Low Glycemic Meal |
| 3 - 4 hours later | Snack |
Vegetable |
|
3 - 4 hours later |
Dinner | Fruit |
Early Morning Hunger
Menu Sample
| Time | Meal | Food |
| 7:30 am | Breakfast |
Beef Spinach Omelet, and apple |
| 10:30 to 11:30 | Snack |
Green Drink and 1 Tbsp Coconut Oil |
| 1:30 to 2:30pm | Lunch |
Steamed Cabbage, Tuna Salad with Tomato |
| 4:30 to 5:30pm | Dinner |
Protein drink, Celery with mustard dipping sauce made with Coconut oil |
| 7pm | Snack |
Hot Tea and handful of Strawberries |
Late Morning Hunger
Menu Sample
| Time | Meal | Food |
| 10:30 to 11:30am | Breakfast |
Cottage Cheese and Strawberries |
| 1:30 to 2:30pm | Snack |
Steamed Asparagus with 1 Tbsp Coconut Oil |
| 4:30 to 5:30pm | Lunch |
Salad with Chicken and Oranges |
| 7pm | Dinner |
Lean Steak, Spinach Salad, Steamed Apple with Cinnamon / Coconut Oil drizzle |