[suede]

I don't know if anyone is interested or looking but here are a few diet I've used in the past. Try and keep your calories a minimum of 10-12 times your body weight - you can always adjust them later but if you start really low and your weight loss stalls where do you go from there?

SAMPLE 1

Meal 1
5 Egg Whites, 1 Whole Egg
1/4-1/2 cup Cream of Wheat or Oatmeal (made w/water, cinnamon, splenda)

Meal 2
Protein Shake w/ water or skim milk (check your calories)

Meal 3
4-6oz chicken, turkey or fish
3oz potato/yam (small to medium)
Fat Source (almonds 10-15)

Meal 4
4oz chicken, turkey or fish
Green Veggie (unlimited)

Meal 5
Protein Shake (after workout) w/ water or skim milk (check your calories)

Meal 6
4oz chicken, turkey or fish
Green Veggie (unlimited)
Fat Source - 1tbsp Olive Oil


SAMPLE 2

Meal 1
5 Egg Whites, 1 Whole Egg – optional frozen spinach cooked
1/2 Cup Oatmeal or Cream of Wheat

Meal 2
Cottage Cheese – not fat free get the regular one
Unlimited Green veggies or 6 medium strawberries or 15-20 blueberries (you will have to see how your body responses to diets w/ fruit)

Meal 3
4oz chicken, turkey or fish
Unlimited Green Veggies
Fat Source – 1tbsp Olive Oil or 10-15 Almonds
If you are fatigued add a small potato or yam or 1/3 cup rice brown or white

Meal 4
Protein Shake (after workout) w/ water or skim milk (check your calories)

Meal 5
4oz – chicken, turkey or fish
Unlimited Green Veggies
Fat Source - 1tbsp Olive Oil

Meal 6 (optional)
Protein Shake (after workout) 1/2 water 1/2 skim milk (check your calories)




SAMPLE 3

Meal 1
Protein shake w/ water and berries (6 med strawberries – 10-15 blueberries)

Meal2
10-15 Almonds

Meal 3
Baby spinach leaves (unlimited) with 4-6 sliced strawberries, 10-15 blueberries
4-6 oz – chicken, turkey or fish
small to med- yam, potato or 1/3 cup rice
1 tbsp Olive Oil & Balsamic Vinegar

Meal 4
Protein shake w/ water and berries (6 med strawberries – 10-15 blueberries)


Meal 5
6 oz chicken, turkey or fish
small yam, potato or 1/3 cup of rice
Unlimited green veggies