Diet Plan Goals

• Increase meal count and balance meals with correct portion sizes.
• Recommended portion size is equal to your open palm or clenched fist.
• Try to eliminate starchy carbohydrates after 4:00 pm.
• For healthy muscle levels protein intake should equal 1 gram per lb. of body weight.

Example Of A Daily Meal Plan

• Breakfast: protein and starchy carbohydrates (i.e.: 30 to 40 grams lean protein shake with
  portion of oatmeal or whole wheat toast)
• Lunch: protein, starch carbohydrates and fibrous carbohydrates (i.e.: deli turkey breast and
  spinach wrap with tomato and avocado or portion of lean meat, brown rice and vegetable.)
• Snack: protein and starch carbohydrates (i.e.: protein bar or 20 to 30 grams lean protein shake
  with low-fat yogurt with low sugar.)
• Dinner: protein and fibrous carbohydrates (i.e.: portion of lean mean and vegetable.)

Recommended Food List