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


 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