Week 1

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You don't have to eat all of the food that is listed below. You can eat less if you desire. For example, if you don't drink coffee, simply don't drink it. But you CAN'T eat more than what's listed. Try to drink 1 cup of water before every meal!

Day 1

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Note: Christina is also allowed 2 snacks per day (click here for choices)
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 2 cups of raw or cooked green leafy vegetables (such as spinach, collard greens, kale, Swiss chard, arugula, lettuce, celery). You measure the vegetables after they're cooked.
• 1 cup of freshly squeezed lemonade with no more than 1 tbsp of sugar
• 10 grams of psyllium husk (1 tbsp of psyllium husk powder added to water or lemonade; or try a bowl of psyllium-enriched cereal with no more than ½ cup low-fat, reduced-fat, fat-free or soy milk)
• 4 servings of fruit. Here are examples of a fruit serving: 1 medium apple, 1 medium banana, 1 medium pear, 2/3 cup of blueberries, ½ cup raspberries, ½ cup strawberries, etc.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of cooked beans, chickpeas, lentils, or other legumes (no baked beans)
• 1 ½ cups of cooked brown rice (measured after cooking)
• Unlimited plain water (seltzer water is an option). Be sure to drink 1 cup of water before each meal.
• Exercise: 40 minutes of cardio (20 minutes on the treadmill and 20 minutes on the stationary bike)

Day 2

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Note: Christina is also allowed 2 snacks per day. (click here for choices)
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 2 scrambled eggs or egg whites (1/4 cup of chopped vegetables optional)
• 1 cup of freshly squeezed juice
• 3 servings of fruit: Here are some examples of a fruit serving: 1 medium apple, 1 medium banana, 1 medium pear, ½ cup of blueberries, ½ cup of raspberries, ½ cup of strawberries, etc
• 1 large-size (3 cups) green garden salad with watercress; vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 cups of green leafy vegetables (such as spinach, collard greens, kale, Swiss chard, arugula, lettuce celery)
• 1 cup of vegetable juice from cooked vegetables.
• 1 cup of cooked brown rice (measured after cooking)
• Exercise: 40 minutes of cardio (20 minutes on the treadmill and 20 minutes on the bike)

Day 3

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Note: Christina is also allowed 2 snacks per day. (click here for choices)
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
w • 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of cooked beans, chickpeas, lentils, lima beans, kidney beans, black beans, or other legumes (no baked beans!)
• 1 cup of cabbage soup
• Unlimited plain water. Be sure to drink 1 cup of water before each meal.
Exercise: 40 minutes of cardio (15 minutes treadmill, 15 minutes stationary bike, 15 minutes elliptical)

Day 4 Fruit/Veggie Day

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Note: Christina is also allowed 2 snacks per day. (click here for choices)
• fruit of any kind (you must eat at least 3 servings)
• 1 cup of green or regular tea
• 1 large-size (3 cups) green garden salad; add garlic, and you can also add 3 oz of walnuts, Brazil nuts, cashew nuts, almonds or sunflower seeds; no other toppings other than vegetables; 3 tbsp of fat-free or low fat dressing
• 1 cup of freshly squeezed carrot juice (substitution allowed: freshly squeezed pear, apple or orange juice)
• 10 grams of psyllium husk (1 tbsp of psyllium husk powder added to water or lemonade; or try a bowl of psyllium-enriched cereal with no more than ½ cup low-fat, reduced-fat, fat-free or soy milk)
• 2 cups of cooked brown rice (measured after cooking)
• 1 cup of cabbage soup
• 2 servings of cooked or raw vegetables
• Unlimited plain water
Exercise: Rest Day

Days 5 - 8

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These are daily allowances. You can eat less, but not more. You must stick to the items on the menu. Eat only what you need. Try not to eat everything on the list. Keep a checklist of what you eat.

The next 4 days you will be eating what's below:
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 1 cup of carrots, raw preferred but cooked is also fine
• 1 cup of slices cucumbers with fat-free dressing (2 tbsp max)
• 1 cup of berries (any kind)
• 1 apple
• 1 pear
• 1 cup of cooked beans, chickpeas, lentils or legumes (no baked beans)
• One 4-oz serving of fish or chicken or turkey (no skin, not fried). 4 oz is about the size of a deck of cards. One day have chicken. The next day have fish. Try to mix it up. But if you want to have the same thing for all 4 days, then you can do that also.
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc – plus 3 tbsp of fat-free or low-fat dressing
• Unlimited plain water (at least 6 cups per day)
• 1 diet soda
• 2 snacks (click here for choices)

Exercise for remaining days:
• Day 5: 40 minutes of cardio. (20 minutes treadmill. 20 minutes elliptical)
• Day 6: Two 30-minute cardio sessions – one in the a.m and one in the p.m (15 minutes treadmill and 15 minutes stationary bike.)
• Day 7: Rest Day
• Day 8: 40 minutes of cardio. (30 minutes on treadmill. 10 minutes on stationary bike)

Healthy, Low-Calorie Snacks
Christina is also allowed 2 snacks per day from this list:
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 20 raw almonds
• ½ apple, sliced, with 2 teaspoons peanut butter
• 2 cups air-popped popcorn (without butter or other condiments)
• 1 cup sliced bananas with fresh raspberries
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• ½ cup edamame (frozen soybeans)
• 1 cup grapes
• 1 large dill pickle wrapped in 1 thin slice Swiss cheese
• ½ small avocado
• 1 fat-free chocolate pudding cup
• 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries
• ½ cup low-fat cottage cheese with 5 strawberries
• 2 large graham cracker squares with 1 teaspoon peanut butter
• ½ cup sugar-free Jell-O and 2 tablespoons reduced-fat whipped topping
• ¼ cup fat-free ranch dressing with a cup of mixed raw veggies
• 1 large orange, sliced
• 1 slice of raisin bread
• 6 ounces tossed salad with lettuce, tomato, 1 tablespoon low-fat shredded cheese, cucumber, and ¼ cup fat-free dressing (but no bacon bits or croutons)
• ½ cup frozen low-fat yogurt topped with ½ cup blueberries, strawberries or raspberries
• 4 ounces water-packed tuna
• 1-2 cups cherry tomatoes
• 4 ounces cooked whole-grain noodles with 1 small fresh tomato and ½ ounce hard cheese
• 1/3 cup unsweetened applesauce with 1 slice whole-wheat toast
• 1 cup baby carrots
• 3 ounces lean roast beef
• 1 medium banana and 1 tablespoon cottage cheese
• 1 Yoplait Light Smoothie
• 1 seven-grain Belgian waffle, 1 teaspoon syrup allowed
• 60 Pepperidge Farm Baby Goldfish Cracker
• ½ medium cantaloupe
• 2 stalks celery and 2 ounces hummus
• Four large (1 ounce) marshmallows
• 8 Wheat Thins crackers with 2 teaspoons peanut butter
• 1 cup tomato soup made with water
• ½ whole-grain bagel with 1 ½ teaspoons light cream cheese
• ½ cup frozen orange juice (eat it like an Italian ice or sorbet)
• 1 Fudgsicle
• ¾ cup unsweetened applesauce with ¼ teaspoon cinnamon
• 1 small baked sweet potato with 2 tablespoons fat-free sour cream
• 3 Quaker Cheddar Cheese Rice Cakes
• Half a “finger” of string cheese with 5 while wheat crackers
• ½ cup peaches with ½ cup cottage cheese
• MorningStar Farms cheddar burger on whole wheat bun with 1 teaspoon ketchup or mustard
• ½ cup fat-free and sugar-free instant or packaged pudding
• 1 cup fresh strawberries
• ½ cup fresh blueberries
• ½ cup vegetable soup
• Half a turkey sandwich on whole-grain, seven-grain, or multigrain bread with 1 teaspoon mustard or low-fat mayonnaise
• 15 Back to Nature Sesame Ginger Rice Thins
• 3 domino-size slices low-fat cheese
• 5 slices Melba toast
• 4 rye crispbread crackers
• 8 saltine crackers with 2 teaspoons peanut butter
• 4 small ginger snaps
• ½ cup bran cereal with ¼ cup blueberries
• 2 tablespoons sunflower seeds

Week 2

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Days 1 - 4

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For the next 4 days you will follow the food plan below. Feel free to switch things up from one day to the next such as the fruit and veggies and snacks. Remember, variety is good, so the more you can switch things from one day to the next, the better.

• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 2 scrambled eggs or egg whites (optional: add ¼ cup of chopped vegetables, 1 tsp of oil for cooking)
• 1 strip of turkey bacon (substitution allowed: 1 small turkey sausage link)
• 1 small protein shake (200 calories or less)
• 2 servings of fruit (such as 1 medium apple and I medium banana)
• 1 cup of raw veggies (such as carrots, celery, red/yellow bell peppers, tomatoes)
• 1 sandwich (4 oz turkey, chicken, or lean sirloin; avoid white bread; 1 tbsp of low-fat mayo or mustard allowed)
• 1 cup of beans or legumes
• 1 cup of brown rice (measured after cooking)
• 2 servings of cooked veggies
• Unlimited plain water
• Exercise: You are to exercise on days 1 and 2 and 4. Day 3 is a rest day.
• 35 mins of cardio (20 mins of treadmill; 15 minutes on stationery bike)

Day 5

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• 2 scrambled eggs or egg whites (optional: add ¼ cup of chopped vegetables, 1 tsp of oil for cooking)
• 1 piece of whole wheat or multigrain toast with butter
• ½ cup of blueberries
• ½ cup of strawberries
• 1 medium-size (2 cups) green garden salad, vegetables only - no bacon bits, croutons, eggs, etc. - plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of cooked beans, chickpeas, lentils, or other legumes (but no baked beans)
• 2 medium slices of pizza (no bacon/sausage/pepperoni toppings; remember, you don’t have to eat the full 2 slices, just eat until you aren’t hungry).
Substitutions allowed: 1 cup of pasta with tomato-based sauce – avoid cream sauce; 4 oz hamburger or veggie burger on a bun with a small order of french fries; 1 medium-size hot dog on a bun; 4 oz of fish; 4 oz of chicken (no skin, no fried).
• Three snacks (click here for choices)
• 2 servings of cooked or raw veggies
• 1 cup of flavored water
• Unlimited plain water
• Exercise: 40 mins of cardio (40 mins on treadmill; every 10 minutes change the speed)

Day 6

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup
• One 6-oz low-fat or fat-free yogurt without “fruit on the bottom.” Add your own fresh fruit if you like.
• 1 apple
• 1 pear
• 1 cup of raw carrots
• 1 cup of chili (with or without meat)
• One 4-oz turkey burger on a bun. Substitutions allowed: 4-oz veggie burger; 4-oz cheeseburger (ground sirloin); 4 BBQ Buffalo wings; 4 oz of fish.
• 1 cup of green tea
• 2 servings of cooked veggies
• 3 snacks (click here for choices)
• Unlimited plain water or seltzer water
• Exercise: 40 mins of cardio (15 min treadmill; 15 min bike; 10 min elliptical)

Day 7

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup
• 1 cup of cereal with ½ cup of fat-free, low-fat, reduced-fat, skim or soy milk
• 1 apple
• 1 orange (or ½ grapefruit)
• 1 cup of grapes
• 1 cup of chicken and rice (chicken can be replaced with 4-5 oz fish)
• 1 cup of freshly squeezed lemonade. Limit sugar to no more than 1 tsp per cup.
• 1 cup of vegetable soup with or without; or chicken noodle soup
• 2 servings of cooked vegetables
• 2 snacks (click here for choices)
• 1 cup of flavored water
• Unlimited plain water
• Exercise: 45 minutes of cardio (25 treadmill, 20 stationery bike)

Day 8

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup
• 1 waffle (6 inches x 6 inches) or 3 pancakes (5 inches x 5 inches) with 2 tbsp of syrup
• 2 pieces of fruit (your choice)
• 1 medium-size (2 cups) green garden salad, vegetables only -- no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 cups of raw veggies (carrots, cucumber, celery, tomatoes, etc)
• 1 cup of pasta with ¼ cup of tomato-based sauce (no creamy sauce)
• 2 servings of cooked vegetables
• 5 oz chicken, turkey, fish or sirloin (no skin, no fried)
• 2 snacks (click here for choices)
• 1 can of diet soda or 1 cup juice
• Unlimited plain water
• Exercise: Rest day

Healthy, Low-Calorie Snacks
Christina is also allowed 2 snacks per day from this list:
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 20 raw almonds
• ½ apple, sliced, with 2 teaspoons peanut butter
• 2 cups air-popped popcorn (without butter or other condiments)
• 1 cup sliced bananas with fresh raspberries
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• ½ cup edamame (frozen soybeans)
• 1 cup grapes
• 1 large dill pickle wrapped in 1 thin slice Swiss cheese
• ½ small avocado
• 1 fat-free chocolate pudding cup
• 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries
• ½ cup low-fat cottage cheese with 5 strawberries
• 2 large graham cracker squares with 1 teaspoon peanut butter
• ½ cup sugar-free Jell-O and 2 tablespoons reduced-fat whipped topping
• ¼ cup fat-free ranch dressing with a cup of mixed raw veggies
• 1 large orange, sliced
• 1 slice of raisin bread
• 6 ounces tossed salad with lettuce, tomato, 1 tablespoon low-fat shredded cheese, cucumber, and ¼ cup fat-free dressing (but no bacon bits or croutons)
• ½ cup frozen low-fat yogurt topped with ½ cup blueberries, strawberries or raspberries
• 4 ounces water-packed tuna
• 1-2 cups cherry tomatoes
• 4 ounces cooked whole-grain noodles with 1 small fresh tomato and ½ ounce hard cheese
• 1/3 cup unsweetened applesauce with 1 slice whole-wheat toast
• 1 cup baby carrots
• 3 ounces lean roast beef
• 1 medium banana and 1 tablespoon cottage cheese
• 1 Yoplait Light Smoothie
• 1 seven-grain Belgian waffle, 1 teaspoon syrup allowed
• 60 Pepperidge Farm Baby Goldfish Cracker
• ½ medium cantaloupe
• 2 stalks celery and 2 ounces hummus
• Four large (1 ounce) marshmallows
• 8 Wheat Thins crackers with 2 teaspoons peanut butter
• 1 cup tomato soup made with water
• ½ whole-grain bagel with 1 ½ teaspoons light cream cheese
• ½ cup frozen orange juice (eat it like an Italian ice or sorbet)
• 1 Fudgsicle
• ¾ cup unsweetened applesauce with ¼ teaspoon cinnamon
• 1 small baked sweet potato with 2 tablespoons fat-free sour cream
• 3 Quaker Cheddar Cheese Rice Cakes
• Half a “finger” of string cheese with 5 while wheat crackers
• ½ cup peaches with ½ cup cottage cheese
• MorningStar Farms cheddar burger on whole wheat bun with 1 teaspoon ketchup or mustard
• ½ cup fat-free and sugar-free instant or packaged pudding
• 1 cup fresh strawberries
• ½ cup fresh blueberries
• ½ cup vegetable soup
• Half a turkey sandwich on whole-grain, seven-grain, or multigrain bread with 1 teaspoon mustard or low-fat mayonnaise • 15 Back to Nature Sesame Ginger Rice Thins
• 3 domino-size slices low-fat cheese
• 5 slices Melba toast
• 4 rye crispbread crackers
• 8 saltine crackers with 2 teaspoons peanut butter
• 4 small ginger snaps
• ½ cup bran cereal with ¼ cup blueberries
• 2 tablespoons sunflower seeds

Week 3

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Day 1

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 cup of cereal with ½ cup of fat-free, low-fat, reduced-fat, skim or soy milk.
• Grapes, unlimited
• Carrots (raw or cooked), unlimited
• One 4-oz serving of fish with substitutions allowed: 4 oz chicken or turkey or lean sirloin (no skin, no fried)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie (200 calories or less. No added sugar)
• 2 snacks (click here for choices)
• 2 servings of cooked veggies
• Unlimited plain water
• Exercise: 2 cardio sessions of 35 minutes each

Day 2

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 2 scrambled eggs or egg whites (optional: add ¼ cup of chopped vegetables; 1 tsp of oil for cooking)
• 1 slice of bacon
• 1 cup of mixed fruit
• 1 cup of green tea or other types
• 1 cup of cooked lentils
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 apple
• Sliced cucumbers unlimited (dip in fat-free dressing, if desired)
• 5 oz of fish. Substitutions allowed: 5 oz skinless chicken or turkey (not fried) or sirloin steak or ground sirloin
• 2 cups of flavored water, regular water or seltzer water
• Unlimited plain water
• Exercise: 1 hour of cardio – you can do it all at once or divide it into two sessions. 8,000 steps using your pedometer to count. Don’t wear the pedometer while exercising.

Day 3

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 apple
• 1 pear
• 1 orange
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 cups of raw or cooked carrots
• 2 snacks (click here for choices)
• 1 cup of freshly squeezed lemonade. Limit sugar to no more than 1 tsp per cup.
• 5 oz of skinless turkey or chicken (no skin, no fried)
• 2 servings of cooked vegetables
• Unlimited plain water
• Unlimited plain water
Exercise: Rest day. Walk 10,000 steps using your pedometer to count.

Day 4

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 egg, scrambled (1 tsp of oil for cooking allowed)
• 1 apple
• 1 pear
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 2 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• Unlimited grapes
• 1 cup of carrots
• 1 small fresh-fruit cup
• Unlimited cucumbers (optional: 3 tbsp of fat-free or low-fat dressing)
• 5 oz of fish
• Unlimited plain water
Exercise: 60 minutes of cardio (if necessary, break it up)

Days 5 - 8

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 cup of cereal
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like
• 4 oz of fish, skinless chicken or turkey, not fried, or lean sirloin
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 servings of vegetables
• 1 cup of cooked brown rice
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 2 snacks (click here for choices)
• 1 cup of flavored water
• Unlimited plain water
Exercise:: 30 minutes of cardio (if necessary, break it up) and 20 minutes of light weights (resistance training)

Day 6

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 egg white omelet with vegetables (2 egg whites or ½ cup of egg beaters or 1 whole egg plus ¼ cup of chopped vegetables; 1 tsp of oil for cooking)
• 3 pieces of fruit
• 1 sandwich: 3 oz of turkey, chicken or ham on 2 slices of whole-grain or whole wheat bread (1/2 teaspoon of mayonnaise or 1 teaspoon of mustard allowed; you can also add lettuce and sliced tomatoes)
• 1 cup of freshly squeezed juice
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• ½ cup of cooked beans, chickpeas, lentils, or other legumes (but no baked beans)
• 5-oz veggie burger. Substitutions allowed: 5-oz turkey burger; 5-oz cheeseburger (ground sirloin); 4 BBQ buffalo wings; 5 oz of fish
• 2 snacks (click here for choices)
• Unlimited plain or seltzer water
• 1 can of diet soda
Exercise: 45 minutes of cardio (if necessary, break it up)

Day 7

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• Two 3-inch pancakes or two 3-inch waffles. Use no more than 1 tbsp of syrup
• 2 pieces of fruit
• 1 cup of green tea or other types of tea
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of vegetable soup (with or without chicken) or chicken noodle soup
• 2 servings of cooked vegetables
• 5 oz of fish (substitutions allowed: 5 oz of skinless chicken or turkey, not fried, or sirloin steak or ground sirloin)
• One 8-oz diet soda
• Unlimited plain water
Exercise: 30 minutes of cardio and 20 minutes of resistance training

Day 8

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like
• 1 sandwich: 3 oz of turkey, chicken or ham on 2 slices of whole-grain or whole wheat bread (1/2 teaspoon of mayonnaise or 1 teaspoon of mustard allowed; you can also add lettuce and sliced tomatoes)
• 2 servings of fruit
• 1 cup of cooked brown rice (measured after cooking)
• 1 small-size (1 cup) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of chili (with or without meat)
• 2 servings of cooked vegetables
• 1 cup of flavored water
• Unlimited plain water
Exercise: Rest day. Walk 10,000 steps using your pedometer to count.

Healthy, Low-Calorie Snacks
Christina is also allowed 2 snacks per day from this list:
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 20 raw almonds
• ½ apple, sliced, with 2 teaspoons peanut butter
• 2 cups air-popped popcorn (without butter or other condiments)
• 1 cup sliced bananas with fresh raspberries
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• ½ cup edamame (frozen soybeans)
• 1 cup grapes
• 1 large dill pickle wrapped in 1 thin slice Swiss cheese
• ½ small avocado
• 1 fat-free chocolate pudding cup
• 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries
• ½ cup low-fat cottage cheese with 5 strawberries
• 2 large graham cracker squares with 1 teaspoon peanut butter
• ½ cup sugar-free Jell-O and 2 tablespoons reduced-fat whipped topping
• ¼ cup fat-free ranch dressing with a cup of mixed raw veggies
• 1 large orange, sliced
• 1 slice of raisin bread
• 6 ounces tossed salad with lettuce, tomato, 1 tablespoon low-fat shredded cheese, cucumber, and ¼ cup fat-free dressing (but no bacon bits or croutons)
• ½ cup frozen low-fat yogurt topped with ½ cup blueberries, strawberries or raspberries
• 4 ounces water-packed tuna
• 1-2 cups cherry tomatoes
• 4 ounces cooked whole-grain noodles with 1 small fresh tomato and ½ ounce hard cheese
• 1/3 cup unsweetened applesauce with 1 slice whole-wheat toast
• 1 cup baby carrots
• 3 ounces lean roast beef
• 1 medium banana and 1 tablespoon cottage cheese
• 1 Yoplait Light Smoothie
• 1 seven-grain Belgian waffle, 1 teaspoon syrup allowed
• 60 Pepperidge Farm Baby Goldfish Cracker
• ½ medium cantaloupe
• 2 stalks celery and 2 ounces hummus
• Four large (1 ounce) marshmallows
• 8 Wheat Thins crackers with 2 teaspoons peanut butter
• 1 cup tomato soup made with water
• ½ whole-grain bagel with 1 ½ teaspoons light cream cheese
• ½ cup frozen orange juice (eat it like an Italian ice or sorbet)
• 1 Fudgsicle
• ¾ cup unsweetened applesauce with ¼ teaspoon cinnamon
• 1 small baked sweet potato with 2 tablespoons fat-free sour cream
• 3 Quaker Cheddar Cheese Rice Cakes
• Half a “finger” of string cheese with 5 while wheat crackers
• ½ cup peaches with ½ cup cottage cheese
• MorningStar Farms cheddar burger on whole wheat bun with 1 teaspoon ketchup or mustard
• ½ cup fat-free and sugar-free instant or packaged pudding
• 1 cup fresh strawberries
• ½ cup fresh blueberries
• ½ cup vegetable soup
• Half a turkey sandwich on whole-grain, seven-grain, or multigrain bread with 1 teaspoon mustard or low-fat mayonnaise • 15 Back to Nature Sesame Ginger Rice Thins
• 3 domino-size slices low-fat cheese
• 5 slices Melba toast
• 4 rye crispbread crackers
• 8 saltine crackers with 2 teaspoons peanut butter
• 4 small ginger snaps
• ½ cup bran cereal with ¼ cup blueberries
• 2 tablespoons sunflower seeds

Week 4

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Day 1

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 cup of cereal with ½ cup of fat-free, low-fat, reduced-fat, skim or soy milk.
• Grapes, unlimited
• Carrots (raw or cooked), unlimited
• One 4-oz serving of fish with substitutions allowed: 4 oz chicken or turkey or lean sirloin (no skin, no fried)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie (200 calories or less. No added sugar)
• 2 snacks (click here for choices)
• 2 servings of cooked veggies
• Unlimited plain water
• Exercise: 2 cardio sessions of 35 minutes each

Day 2

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 2 scrambled eggs or egg whites (optional: add ¼ cup of chopped vegetables; 1 tsp of oil for cooking)
• 1 slice of bacon
• 1 cup of mixed fruit
• 1 cup of green tea or other types
• 1 cup of cooked lentils
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 apple
• Sliced cucumbers unlimited (dip in fat-free dressing, if desired)
• 5 oz of fish. Substitutions allowed: 5 oz skinless chicken or turkey (not fried) or sirloin steak or ground sirloin
• 2 cups of flavored water, regular water or seltzer water
• Unlimited plain water
• Exercise: 1 hour of cardio – you can do it all at once or divide it into two sessions. 8,000 steps using your pedometer to count. Don’t wear the pedometer while exercising.

Day 3

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 apple
• 1 pear
• 1 orange
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 cups of raw or cooked carrots
• 2 snacks (click here for choices)
• 1 cup of freshly squeezed lemonade. Limit sugar to no more than 1 tsp per cup.
• 5 oz of skinless turkey or chicken (no skin, no fried)
• 2 servings of cooked vegetables
• Unlimited plain water
• Unlimited plain water
Exercise: Rest day. Walk 10,000 steps using your pedometer to count.

Day 4

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 egg, scrambled (1 tsp of oil for cooking allowed)
• 1 apple
• 1 pear
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 2 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• Unlimited grapes
• 1 cup of carrots
• 1 small fresh-fruit cup
• Unlimited cucumbers (optional: 3 tbsp of fat-free or low-fat dressing)
• 5 oz of fish
• Unlimited plain water
Exercise: 60 minutes of cardio (if necessary, break it up)

Days 5 - 8

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 cup of cereal
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like
• 4 oz of fish, skinless chicken or turkey, not fried, or lean sirloin
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 servings of vegetables
• 1 cup of cooked brown rice
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 2 snacks (click here for choices)
• 1 cup of flavored water
• Unlimited plain water
Exercise:: 30 minutes of cardio (if necessary, break it up) and 20 minutes of light weights (resistance training)

Day 6

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 egg white omelet with vegetables (2 egg whites or ½ cup of egg beaters or 1 whole egg plus ¼ cup of chopped vegetables; 1 tsp of oil for cooking)
• 3 pieces of fruit
• 1 sandwich: 3 oz of turkey, chicken or ham on 2 slices of whole-grain or whole wheat bread (1/2 teaspoon of mayonnaise or 1 teaspoon of mustard allowed; you can also add lettuce and sliced tomatoes)
• 1 cup of freshly squeezed juice
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• ½ cup of cooked beans, chickpeas, lentils, or other legumes (but no baked beans)
• 5-oz veggie burger. Substitutions allowed: 5-oz turkey burger; 5-oz cheeseburger (ground sirloin); 4 BBQ buffalo wings; 5 oz of fish
• 2 snacks (click here for choices)
• Unlimited plain or seltzer water
• 1 can of diet soda
Exercise: 45 minutes of cardio (if necessary, break it up)

Day 7

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• Two 3-inch pancakes or two 3-inch waffles. Use no more than 1 tbsp of syrup
• 2 pieces of fruit
• 1 cup of green tea or other types of tea
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of vegetable soup (with or without chicken) or chicken noodle soup
• 2 servings of cooked vegetables
• 5 oz of fish (substitutions allowed: 5 oz of skinless chicken or turkey, not fried, or sirloin steak or ground sirloin)
• One 8-oz diet soda
• Unlimited plain water
Exercise: 30 minutes of cardio and 20 minutes of resistance training

Day 8

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like
• 1 sandwich: 3 oz of turkey, chicken or ham on 2 slices of whole-grain or whole wheat bread (1/2 teaspoon of mayonnaise or 1 teaspoon of mustard allowed; you can also add lettuce and sliced tomatoes)
• 2 servings of fruit
• 1 cup of cooked brown rice (measured after cooking)
• 1 small-size (1 cup) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of chili (with or without meat)
• 2 servings of cooked vegetables
• 1 cup of flavored water
• Unlimited plain water
Exercise: Rest day. Walk 10,000 steps using your pedometer to count.

Healthy, Low-Calorie Snacks
Christina is also allowed 2 snacks per day from this list:
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 20 raw almonds
• ½ apple, sliced, with 2 teaspoons peanut butter
• 2 cups air-popped popcorn (without butter or other condiments)
• 1 cup sliced bananas with fresh raspberries
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• ½ cup edamame (frozen soybeans)
• 1 cup grapes
• 1 large dill pickle wrapped in 1 thin slice Swiss cheese
• ½ small avocado
• 1 fat-free chocolate pudding cup
• 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries
• ½ cup low-fat cottage cheese with 5 strawberries
• 2 large graham cracker squares with 1 teaspoon peanut butter
• ½ cup sugar-free Jell-O and 2 tablespoons reduced-fat whipped topping
• ¼ cup fat-free ranch dressing with a cup of mixed raw veggies
• 1 large orange, sliced
• 1 slice of raisin bread
• 6 ounces tossed salad with lettuce, tomato, 1 tablespoon low-fat shredded cheese, cucumber, and ¼ cup fat-free dressing (but no bacon bits or croutons)
• ½ cup frozen low-fat yogurt topped with ½ cup blueberries, strawberries or raspberries
• 4 ounces water-packed tuna
• 1-2 cups cherry tomatoes
• 4 ounces cooked whole-grain noodles with 1 small fresh tomato and ½ ounce hard cheese
• 1/3 cup unsweetened applesauce with 1 slice whole-wheat toast
• 1 cup baby carrots
• 3 ounces lean roast beef
• 1 medium banana and 1 tablespoon cottage cheese
• 1 Yoplait Light Smoothie
• 1 seven-grain Belgian waffle, 1 teaspoon syrup allowed
• 60 Pepperidge Farm Baby Goldfish Cracker
• ½ medium cantaloupe
• 2 stalks celery and 2 ounces hummus
• Four large (1 ounce) marshmallows
• 8 Wheat Thins crackers with 2 teaspoons peanut butter
• 1 cup tomato soup made with water
• ½ whole-grain bagel with 1 ½ teaspoons light cream cheese
• ½ cup frozen orange juice (eat it like an Italian ice or sorbet)
• 1 Fudgsicle
• ¾ cup unsweetened applesauce with ¼ teaspoon cinnamon
• 1 small baked sweet potato with 2 tablespoons fat-free sour cream
• 3 Quaker Cheddar Cheese Rice Cakes
• Half a “finger” of string cheese with 5 while wheat crackers
• ½ cup peaches with ½ cup cottage cheese
• MorningStar Farms cheddar burger on whole wheat bun with 1 teaspoon ketchup or mustard
• ½ cup fat-free and sugar-free instant or packaged pudding
• 1 cup fresh strawberries
• ½ cup fresh blueberries
• ½ cup vegetable soup
• Half a turkey sandwich on whole-grain, seven-grain, or multigrain bread with 1 teaspoon mustard or low-fat mayonnaise • 15 Back to Nature Sesame Ginger Rice Thins
• 3 domino-size slices low-fat cheese
• 5 slices Melba toast
• 4 rye crispbread crackers
• 8 saltine crackers with 2 teaspoons peanut butter
• 4 small ginger snaps
• ½ cup bran cereal with ¼ cup blueberries
• 2 tablespoons sunflower seeds

Week 5

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Day 1

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 cup of cereal with ½ cup of fat-free, low-fat, reduced-fat, skim or soy milk.
• Grapes, unlimited
• Carrots (raw or cooked), unlimited
• One 4-oz serving of fish with substitutions allowed: 4 oz chicken or turkey or lean sirloin (no skin, no fried)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie (200 calories or less. No added sugar)
• 2 snacks (click here for choices)
• 2 servings of cooked veggies
• Unlimited plain water
• Exercise: 2 cardio sessions of 35 minutes each

Day 2

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 2 scrambled eggs or egg whites (optional: add ¼ cup of chopped vegetables; 1 tsp of oil for cooking)
• 1 slice of bacon
• 1 cup of mixed fruit
• 1 cup of green tea or other types
• 1 cup of cooked lentils
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 apple
• Sliced cucumbers unlimited (dip in fat-free dressing, if desired)
• 5 oz of fish. Substitutions allowed: 5 oz skinless chicken or turkey (not fried) or sirloin steak or ground sirloin
• 2 cups of flavored water, regular water or seltzer water
• Unlimited plain water
• Exercise: 1 hour of cardio – you can do it all at once or divide it into two sessions. 8,000 steps using your pedometer to count. Don’t wear the pedometer while exercising.

Day 3

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 apple
• 1 pear
• 1 orange
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 cups of raw or cooked carrots
• 2 snacks (click here for choices)
• 1 cup of freshly squeezed lemonade. Limit sugar to no more than 1 tsp per cup.
• 5 oz of skinless turkey or chicken (no skin, no fried)
• 2 servings of cooked vegetables
• Unlimited plain water
• Unlimited plain water
Exercise: Rest day. Walk 10,000 steps using your pedometer to count.

Day 4

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 egg, scrambled (1 tsp of oil for cooking allowed)
• 1 apple
• 1 pear
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 2 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• Unlimited grapes
• 1 cup of carrots
• 1 small fresh-fruit cup
• Unlimited cucumbers (optional: 3 tbsp of fat-free or low-fat dressing)
• 5 oz of fish
• Unlimited plain water
Exercise: 60 minutes of cardio (if necessary, break it up)

Days 5 - 8

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 cup of cereal
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like
• 4 oz of fish, skinless chicken or turkey, not fried, or lean sirloin
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 servings of vegetables
• 1 cup of cooked brown rice
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 2 snacks (click here for choices)
• 1 cup of flavored water
• Unlimited plain water
Exercise:: 30 minutes of cardio (if necessary, break it up) and 20 minutes of light weights (resistance training)

Day 6

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 egg white omelet with vegetables (2 egg whites or ½ cup of egg beaters or 1 whole egg plus ¼ cup of chopped vegetables; 1 tsp of oil for cooking)
• 3 pieces of fruit
• 1 sandwich: 3 oz of turkey, chicken or ham on 2 slices of whole-grain or whole wheat bread (1/2 teaspoon of mayonnaise or 1 teaspoon of mustard allowed; you can also add lettuce and sliced tomatoes)
• 1 cup of freshly squeezed juice
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• ½ cup of cooked beans, chickpeas, lentils, or other legumes (but no baked beans)
• 5-oz veggie burger. Substitutions allowed: 5-oz turkey burger; 5-oz cheeseburger (ground sirloin); 4 BBQ buffalo wings; 5 oz of fish
• 2 snacks (click here for choices)
• Unlimited plain or seltzer water
• 1 can of diet soda
Exercise: 45 minutes of cardio (if necessary, break it up)

Day 7

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• Two 3-inch pancakes or two 3-inch waffles. Use no more than 1 tbsp of syrup
• 2 pieces of fruit
• 1 cup of green tea or other types of tea
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of vegetable soup (with or without chicken) or chicken noodle soup
• 2 servings of cooked vegetables
• 5 oz of fish (substitutions allowed: 5 oz of skinless chicken or turkey, not fried, or sirloin steak or ground sirloin)
• One 8-oz diet soda
• Unlimited plain water
Exercise: 30 minutes of cardio and 20 minutes of resistance training

Day 8

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like
• 1 sandwich: 3 oz of turkey, chicken or ham on 2 slices of whole-grain or whole wheat bread (1/2 teaspoon of mayonnaise or 1 teaspoon of mustard allowed; you can also add lettuce and sliced tomatoes)
• 2 servings of fruit
• 1 cup of cooked brown rice (measured after cooking)
• 1 small-size (1 cup) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of chili (with or without meat)
• 2 servings of cooked vegetables
• 1 cup of flavored water
• Unlimited plain water
Exercise: Rest day. Walk 10,000 steps using your pedometer to count.

Healthy, Low-Calorie Snacks
Christina is also allowed 2 snacks per day from this list:
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 20 raw almonds
• ½ apple, sliced, with 2 teaspoons peanut butter
• 2 cups air-popped popcorn (without butter or other condiments)
• 1 cup sliced bananas with fresh raspberries
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• ½ cup edamame (frozen soybeans)
• 1 cup grapes
• 1 large dill pickle wrapped in 1 thin slice Swiss cheese
• ½ small avocado
• 1 fat-free chocolate pudding cup
• 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries
• ½ cup low-fat cottage cheese with 5 strawberries
• 2 large graham cracker squares with 1 teaspoon peanut butter
• ½ cup sugar-free Jell-O and 2 tablespoons reduced-fat whipped topping
• ¼ cup fat-free ranch dressing with a cup of mixed raw veggies
• 1 large orange, sliced
• 1 slice of raisin bread
• 6 ounces tossed salad with lettuce, tomato, 1 tablespoon low-fat shredded cheese, cucumber, and ¼ cup fat-free dressing (but no bacon bits or croutons)
• ½ cup frozen low-fat yogurt topped with ½ cup blueberries, strawberries or raspberries
• 4 ounces water-packed tuna
• 1-2 cups cherry tomatoes
• 4 ounces cooked whole-grain noodles with 1 small fresh tomato and ½ ounce hard cheese
• 1/3 cup unsweetened applesauce with 1 slice whole-wheat toast
• 1 cup baby carrots
• 3 ounces lean roast beef
• 1 medium banana and 1 tablespoon cottage cheese
• 1 Yoplait Light Smoothie
• 1 seven-grain Belgian waffle, 1 teaspoon syrup allowed
• 60 Pepperidge Farm Baby Goldfish Cracker
• ½ medium cantaloupe
• 2 stalks celery and 2 ounces hummus
• Four large (1 ounce) marshmallows
• 8 Wheat Thins crackers with 2 teaspoons peanut butter
• 1 cup tomato soup made with water
• ½ whole-grain bagel with 1 ½ teaspoons light cream cheese
• ½ cup frozen orange juice (eat it like an Italian ice or sorbet)
• 1 Fudgsicle
• ¾ cup unsweetened applesauce with ¼ teaspoon cinnamon
• 1 small baked sweet potato with 2 tablespoons fat-free sour cream
• 3 Quaker Cheddar Cheese Rice Cakes
• Half a “finger” of string cheese with 5 while wheat crackers
• ½ cup peaches with ½ cup cottage cheese
• MorningStar Farms cheddar burger on whole wheat bun with 1 teaspoon ketchup or mustard
• ½ cup fat-free and sugar-free instant or packaged pudding
• 1 cup fresh strawberries
• ½ cup fresh blueberries
• ½ cup vegetable soup
• Half a turkey sandwich on whole-grain, seven-grain, or multigrain bread with 1 teaspoon mustard or low-fat mayonnaise • 15 Back to Nature Sesame Ginger Rice Thins
• 3 domino-size slices low-fat cheese
• 5 slices Melba toast
• 4 rye crispbread crackers
• 8 saltine crackers with 2 teaspoons peanut butter
• 4 small ginger snaps
• ½ cup bran cereal with ¼ cup blueberries
• 2 tablespoons sunflower seeds

Week 6

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Day 1

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
• 2 cups of carrots (raw or cooked)
• 2 cups of grapes
• 1 cup of soup (non-creamy)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie – 200 calories or less. No sugar should be added.
• 5 oz of fish. Substitutions allowed: 5 oz of skinless chicken or turkey (not fried) or sirloin steak or lean sirloin.
• 2 servings of cooked vegetables
• Unlimited plain water
• Exercise: 40 minutes of cardio (if necessary, break it up)

Day 2

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• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
• 1 apple
• 1 pear
• 1 banana
• ½ large cucumber, sliced, with 2 tbsp of fat-free or low-fat dressing
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• One 8-oz cup of flavored water. You might want to keep it nice and chilled and drink it throughout the day.
• 1 ½ cups of soup (non-creamy)
• 2 servings of cooked vegetables
• 2 snacks (click here for choices)
• Unlimited plain water
• Exercise: 50 minutes of cardio (if necessary, break it up)

Day 3

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 1 egg white omelet with vegetables (2 egg whites or ½ cup of Egg Beaters or 1 whole egg plus ¼ cup of chopped vegetables)
• 2 servings of fruit
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 5 oz of fish. Substitutions allowed: 5 oz of skinless chicken or turkey or lean sirloin (no skin, not fried).
• 1 cup of green tea or other type of tea
• 2 servings of cooked vegetables
• 2 snacks (click here for choices)
• Unlimited plain water
Exercise: Rest day

Day 4

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• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add fresh fruit instead.
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 2 cups of grapes
• 2 cups of raw baby carrots
• 1 ½ cups of soup (non-creamy)
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie – 200 calories or less. No sugar should be added
• 5 oz of skinless chicken or turkey, not fried, or lean sirloin, substitute with fish if preferred
• 2 servings of cooked vegetables
• Unlimited plain or seltzer water
Exercise: 50 minutes of cardio (if necessary, break it up)

Days 5 - 8

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 cup of cereal with ½ cup of fat-free, low-fat, reduced-fat, skim or soy milk.
• Grapes, unlimited
• Carrots (raw or cooked), unlimited
• One 4-oz serving of fish with substitutions allowed: 4 oz chicken or turkey or lean sirloin (no skin, no fried)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie (200 calories or less. No added sugar)
• 2 snacks (click here for choices)
• 2 servings of cooked veggies
• Unlimited plain water
Exercise:: 2 cardio sessions of 35 minutes each

Day 6

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 2 scrambled eggs or egg whites (optional: add ¼ cup of chopped vegetables; 1 tsp of oil for cooking)
• 1 slice of bacon
• 1 cup of mixed fruit
• 1 cup of green tea or other types
• 1 cup of cooked lentils
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 apple
• Sliced cucumbers unlimited (dip in fat-free dressing, if desired)
• 5 oz of fish. Substitutions allowed: 5 oz skinless chicken or turkey (not fried) or sirloin steak or ground sirloin
• 2 cups of flavored water, regular water or seltzer water
• Unlimited plain water
Exercise: 1 hour of cardio – you can do it all at once or divide it into two sessions. 8,000 steps using your pedometer to count. Don’t wear the pedometer while exercising.

Day 7

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 apple
• 1 pear
• 1 orange
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 cups of raw or cooked carrots
• 2 snacks (click here for choices)
• 1 cup of freshly squeezed lemonade. Limit sugar to no more than 1 tsp per cup.
• 5 oz of skinless turkey or chicken (no skin, no fried)
• 2 servings of cooked vegetables
• Unlimited plain water
Exercise: Rest day. Walk 10,000 steps using your pedometer to count.

Day 8

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 egg, scrambled (1 tsp of oil for cooking allowed)
• 1 apple
• 1 pear
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 2 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 servings of fruit
• Unlimited grapes
• 1 cup of carrots
• 1 small fresh-fruit cup
• Unlimited cucumbers (optional: 3 tbsp of fat-free or low-fat dressing)
• 5 oz of fish
• Unlimited plain water
Exercise: 60 minutes of cardio (if necessary, break it up)

Healthy, Low-Calorie Snacks
Christina is also allowed 2 snacks per day from this list:
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 20 raw almonds
• ½ apple, sliced, with 2 teaspoons peanut butter
• 2 cups air-popped popcorn (without butter or other condiments)
• 1 cup sliced bananas with fresh raspberries
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• ½ cup edamame (frozen soybeans)
• 1 cup grapes
• 1 large dill pickle wrapped in 1 thin slice Swiss cheese
• ½ small avocado
• 1 fat-free chocolate pudding cup
• 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries
• ½ cup low-fat cottage cheese with 5 strawberries
• 2 large graham cracker squares with 1 teaspoon peanut butter
• ½ cup sugar-free Jell-O and 2 tablespoons reduced-fat whipped topping
• ¼ cup fat-free ranch dressing with a cup of mixed raw veggies
• 1 large orange, sliced
• 1 slice of raisin bread
• 6 ounces tossed salad with lettuce, tomato, 1 tablespoon low-fat shredded cheese, cucumber, and ¼ cup fat-free dressing (but no bacon bits or croutons)
• ½ cup frozen low-fat yogurt topped with ½ cup blueberries, strawberries or raspberries
• 4 ounces water-packed tuna
• 1-2 cups cherry tomatoes
• 4 ounces cooked whole-grain noodles with 1 small fresh tomato and ½ ounce hard cheese
• 1/3 cup unsweetened applesauce with 1 slice whole-wheat toast
• 1 cup baby carrots
• 3 ounces lean roast beef
• 1 medium banana and 1 tablespoon cottage cheese
• 1 Yoplait Light Smoothie
• 1 seven-grain Belgian waffle, 1 teaspoon syrup allowed
• 60 Pepperidge Farm Baby Goldfish Cracker
• ½ medium cantaloupe
• 2 stalks celery and 2 ounces hummus
• Four large (1 ounce) marshmallows
• 8 Wheat Thins crackers with 2 teaspoons peanut butter
• 1 cup tomato soup made with water
• ½ whole-grain bagel with 1 ½ teaspoons light cream cheese
• ½ cup frozen orange juice (eat it like an Italian ice or sorbet)
• 1 Fudgsicle
• ¾ cup unsweetened applesauce with ¼ teaspoon cinnamon
• 1 small baked sweet potato with 2 tablespoons fat-free sour cream
• 3 Quaker Cheddar Cheese Rice Cakes
• Half a “finger” of string cheese with 5 while wheat crackers
• ½ cup peaches with ½ cup cottage cheese
• MorningStar Farms cheddar burger on whole wheat bun with 1 teaspoon ketchup or mustard
• ½ cup fat-free and sugar-free instant or packaged pudding
• 1 cup fresh strawberries
• ½ cup fresh blueberries
• ½ cup vegetable soup
• Half a turkey sandwich on whole-grain, seven-grain, or multigrain bread with 1 teaspoon mustard or low-fat mayonnaise • 15 Back to Nature Sesame Ginger Rice Thins
• 3 domino-size slices low-fat cheese
• 5 slices Melba toast
• 4 rye crispbread crackers
• 8 saltine crackers with 2 teaspoons peanut butter
• 4 small ginger snaps
• ½ cup bran cereal with ¼ cup blueberries
• 2 tablespoons sunflower seeds

Week 7

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You don't have to eat all of the food that is listed below. You can eat less if you desire. For example, if you don't drink coffee, simply don't drink it. But you CAN'T eat more than what's listed. Try to drink 1 cup of water before every meal!

Day 1

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Note: Christina is also allowed 2 snacks per day (click here for choices)
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 2 cups of raw or cooked green leafy vegetables (such as spinach, collard greens, kale, Swiss chard, arugula, lettuce, celery). You measure the vegetables after they're cooked.
• 1 cup of freshly squeezed lemonade with no more than 1 tbsp of sugar
• 10 grams of psyllium husk (1 tbsp of psyllium husk powder added to water or lemonade; or try a bowl of psyllium-enriched cereal with no more than ½ cup low-fat, reduced-fat, fat-free or soy milk)
• 4 servings of fruit. Here are examples of a fruit serving: 1 medium apple, 1 medium banana, 1 medium pear, 2/3 cup of blueberries, ½ cup raspberries, ½ cup strawberries, etc.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of cooked beans, chickpeas, lentils, or other legumes (no baked beans)
• 1 ½ cups of cooked brown rice (measured after cooking)
• Unlimited plain water (seltzer water is an option). Be sure to drink 1 cup of water before each meal.
• Exercise: 40 minutes of cardio (20 minutes on the treadmill and 20 minutes on the stationary bike)

Day 2

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Note: Christina is also allowed 2 snacks per day. (click here for choices)
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 2 scrambled eggs or egg whites (1/4 cup of chopped vegetables optional)
• 1 cup of freshly squeezed juice
• 3 servings of fruit: Here are some examples of a fruit serving: 1 medium apple, 1 medium banana, 1 medium pear, ½ cup of blueberries, ½ cup of raspberries, ½ cup of strawberries, etc
• 1 large-size (3 cups) green garden salad with watercress; vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 cups of green leafy vegetables (such as spinach, collard greens, kale, Swiss chard, arugula, lettuce celery)
• 1 cup of vegetable juice from cooked vegetables.
• 1 cup of cooked brown rice (measured after cooking)
• Exercise: 40 minutes of cardio (20 minutes on the treadmill and 20 minutes on the bike)

Day 3

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Note: Christina is also allowed 2 snacks per day. (click here for choices)
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
w • 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of cooked beans, chickpeas, lentils, lima beans, kidney beans, black beans, or other legumes (no baked beans!)
• 1 cup of cabbage soup
• Unlimited plain water. Be sure to drink 1 cup of water before each meal.
Exercise: 40 minutes of cardio (15 minutes treadmill, 15 minutes stationary bike, 15 minutes elliptical)

Day 4 Fruit/Veggie Day

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Note: Christina is also allowed 2 snacks per day. (click here for choices)
• fruit of any kind (you must eat at least 3 servings)
• 1 cup of green or regular tea
• 1 large-size (3 cups) green garden salad; add garlic, and you can also add 3 oz of walnuts, Brazil nuts, cashew nuts, almonds or sunflower seeds; no other toppings other than vegetables; 3 tbsp of fat-free or low fat dressing
• 1 cup of freshly squeezed carrot juice (substitution allowed: freshly squeezed pear, apple or orange juice)
• 10 grams of psyllium husk (1 tbsp of psyllium husk powder added to water or lemonade; or try a bowl of psyllium-enriched cereal with no more than ½ cup low-fat, reduced-fat, fat-free or soy milk)
• 2 cups of cooked brown rice (measured after cooking)
• 1 cup of cabbage soup
• 2 servings of cooked or raw vegetables
• Unlimited plain water
Exercise: Rest Day

Days 5 - 8

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These are daily allowances. You can eat less, but not more. You must stick to the items on the menu. Eat only what you need. Try not to eat everything on the list. Keep a checklist of what you eat.

The next 4 days you will be eating what's below:
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 1 cup of carrots, raw preferred but cooked is also fine
• 1 cup of slices cucumbers with fat-free dressing (2 tbsp max)
• 1 cup of berries (any kind)
• 1 apple
• 1 pear
• 1 cup of cooked beans, chickpeas, lentils or legumes (no baked beans)
• One 4-oz serving of fish or chicken or turkey (no skin, not fried). 4 oz is about the size of a deck of cards. One day have chicken. The next day have fish. Try to mix it up. But if you want to have the same thing for all 4 days, then you can do that also.
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc – plus 3 tbsp of fat-free or low-fat dressing
• Unlimited plain water (at least 6 cups per day)
• 1 diet soda
• 2 snacks (click here for choices)

Exercise for remaining days:
• Day 5: 40 minutes of cardio. (20 minutes treadmill. 20 minutes elliptical)
• Day 6: Two 30-minute cardio sessions – one in the a.m and one in the p.m (15 minutes treadmill and 15 minutes stationary bike.)
• Day 7: Rest Day
• Day 8: 40 minutes of cardio. (30 minutes on treadmill. 10 minutes on stationary bike)

Healthy, Low-Calorie Snacks
Christina is also allowed 2 snacks per day from this list:
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 20 raw almonds
• ½ apple, sliced, with 2 teaspoons peanut butter
• 2 cups air-popped popcorn (without butter or other condiments)
• 1 cup sliced bananas with fresh raspberries
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• ½ cup edamame (frozen soybeans)
• 1 cup grapes
• 1 large dill pickle wrapped in 1 thin slice Swiss cheese
• ½ small avocado
• 1 fat-free chocolate pudding cup
• 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries
• ½ cup low-fat cottage cheese with 5 strawberries
• 2 large graham cracker squares with 1 teaspoon peanut butter
• ½ cup sugar-free Jell-O and 2 tablespoons reduced-fat whipped topping
• ¼ cup fat-free ranch dressing with a cup of mixed raw veggies
• 1 large orange, sliced
• 1 slice of raisin bread
• 6 ounces tossed salad with lettuce, tomato, 1 tablespoon low-fat shredded cheese, cucumber, and ¼ cup fat-free dressing (but no bacon bits or croutons)
• ½ cup frozen low-fat yogurt topped with ½ cup blueberries, strawberries or raspberries
• 4 ounces water-packed tuna
• 1-2 cups cherry tomatoes
• 4 ounces cooked whole-grain noodles with 1 small fresh tomato and ½ ounce hard cheese
• 1/3 cup unsweetened applesauce with 1 slice whole-wheat toast
• 1 cup baby carrots
• 3 ounces lean roast beef
• 1 medium banana and 1 tablespoon cottage cheese
• 1 Yoplait Light Smoothie
• 1 seven-grain Belgian waffle, 1 teaspoon syrup allowed
• 60 Pepperidge Farm Baby Goldfish Cracker
• ½ medium cantaloupe
• 2 stalks celery and 2 ounces hummus
• Four large (1 ounce) marshmallows
• 8 Wheat Thins crackers with 2 teaspoons peanut butter
• 1 cup tomato soup made with water
• ½ whole-grain bagel with 1 ½ teaspoons light cream cheese
• ½ cup frozen orange juice (eat it like an Italian ice or sorbet)
• 1 Fudgsicle
• ¾ cup unsweetened applesauce with ¼ teaspoon cinnamon
• 1 small baked sweet potato with 2 tablespoons fat-free sour cream
• 3 Quaker Cheddar Cheese Rice Cakes
• Half a “finger” of string cheese with 5 while wheat crackers
• ½ cup peaches with ½ cup cottage cheese
• MorningStar Farms cheddar burger on whole wheat bun with 1 teaspoon ketchup or mustard
• ½ cup fat-free and sugar-free instant or packaged pudding
• 1 cup fresh strawberries
• ½ cup fresh blueberries
• ½ cup vegetable soup
• Half a turkey sandwich on whole-grain, seven-grain, or multigrain bread with 1 teaspoon mustard or low-fat mayonnaise
• 15 Back to Nature Sesame Ginger Rice Thins
• 3 domino-size slices low-fat cheese
• 5 slices Melba toast
• 4 rye crispbread crackers
• 8 saltine crackers with 2 teaspoons peanut butter
• 4 small ginger snaps
• ½ cup bran cereal with ¼ cup blueberries
• 2 tablespoons sunflower seeds

Note

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** Week 8: note from Dr. Ian **
After a heart-to-heart with Christina, she finally admitted she wasn't following the program, but it was something I already knew. She had only dropped 16 pounds after more than two months…She should've lost double that amount. Because Christina needs to make up for lost time, I decided to switch her eating plan. When followed correctly, The 4 Day Diet yields great results, but it seems it may have been too lenient for Christina -- it may have left her with a little too much room for interpretation. She needs another kick start so I have now asked her to follow The Fat Smash Diet. It is a more restrictive program and allows for greater weight loss in a shorter period of time. She needs a program that will get her safely back on track.

9 Days: December 4th – 12th

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This phase is ground zero, the beginning of the journey. The name “detox” pretty much says it all. For the next 9 days, you will eat mostly fruits and veggies and clean your body and mind of impurities naturally without fasting or putting any toxins into your system. This is about purifying your body and blood and feeding them the nutrients, vitamins, and minerals that they so badly need. It’s also about opening your mind and freeing it from the imprisonment of an unhealthy lifestyle that might be holding you back from reaching your peak. This is the first step towards a new you, so it’s critical that you follow the principles of this phase and don’t stray from course.

You need to record your healthy weight range, something that’s indicated by your Body Mass Index (BMI). This is the measurement doctors now use to determine what you should weigh for your particular height.

Surround yourself with positive energy and people who are supportive and respectful of your new journey. Reduce stressful occurrences in your life: Stress only distracts you from your important missions and induces poor decisions. Try not to think about food and weight constantly! There’s a lot more to life than food and worrying about the numbers on an inanimate scale. Take up a hobby and keep busy with the fun things in life. This will help the time fly and keep you energized. If your mind isn’t in the right place, then you won’t be able to lose weight. Dieting is 50% mental. Don’t forget that!

And remember, cheating is a decision. If cheating is the choice you make, you are only cheating yourself. Now let’s start SMASHING!

Number of meals per day: (4-5)

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These meals are designed in moderately sized portions. Don’t stuff your plate as if you won’t ever get to eat again. Now that you’re eating more meals, you’ll have less down time between meals, and you’ll experience fewer hunger pangs. Because you’ll be eating every 3-4 hours, you don’t need to eat so much at each meal. It’s important the you understand this. Even if you’re not hungry, it’s critical that you don’t skip meals. Just eat a lighter meal, routine where it expects to be properly nourished at consistent time intervals.

Quantity of Fruits and Veggies:

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Eat the amount that fills you up. There is no limit and there’s no counting calories. But even with this freedom. Don’t overeat! It’s a bad habit and unnecessary. You’ll be eating again soon enough. Keep in mind portion control at all times!

Myth:

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If I skip meals or only eat once a day, I will lose weight because I’m eating fewer calories.

Truth:

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The act of eating actually increases your metabolism, which helps you burn off the calories and lose weight. When you don’t eat, your body goes into “starvation mode,” which means your metabolism slows down tremendously and the calories that you do ingest are automatically stored as fat. The body does this because fat is a great reserve of potential energy and can supply us in the future when this energy is needed. When you skip meals and “starve” yourself, the body doesn’t know when it might see more food energy again, so it conserves and holds on to whatever it does see, storing it in the form of fat.

Food Preparation:

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Foods are ONLY to be eaten raw, grilled, or steamed. You’re allowed 3 tablespoons of low-fat dressing on your salads. If you’re grilling the veggies, use a minimal amount of virgin olive oil (one to two teaspoons). Low-fat butter sprays can also be used for cooking, but use a modest quantity only.

Sample Schedule:

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q Note: This is just a sample. You have to work out a schedule that fits your lifestyle, but keep in mind the spacing of the meals and the need to have at least 4 meals per day. For late-night snacks, try sliced fruit or raw/steamed veggies such as celery, carrots, cucumbers, broccoli, or asparagus.

8am………………………Meal #1
11am……………………..Meal #2 (heavy snack)
2pm………………………Meal #3
5pm………………………Meal #4 (light snack)
7pm………………………Meal #5
9pm………………………Light Snack

Dr. Ian’s Tip #1:

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Try frozen seedless grapes. Put the grapes in the freezer, then grab them as you like. They’re delicious and low in calories

Dr. Ian’s Tip #2:

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Never eat within an hour and a half of going to bed. Try going for at least a 20 or 25-minute walk after dinner of participate in some other type of physical activity. This will help rev up your metabolism and burn off those calories before going to bed. It also releases endorphins, special chemicals in the body that make you feel good!

Dr. Ian’s Tip #3:

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Eat foods high in fiber. Studies have shown that fiber helps to make you feel full longer, delays hunger pangs, reduces cholesterol levels, reduces constipation, reduces constipation, reduces the risk of heart disease, and potentially helps prevent some intestinal cancers. Dietary sources of fiber include whole grains, fruits, vegetables, nuts, and seeds.

Food/Drinks Allowed: (Phase 1)

Note: the quantities below are daily maximum quantities. You don’t have you don’t have to eat the maximum amounts; in fact, I encourage you not to do so. You can eat as little food/drinks as you like, as long as you don’t feel overly hungary.
• All fruits in any quantity
• All vegetables in any quantity, except:
NO white potatoes
NO avocados
• Good sources of protein:
Chick peas
Beans
Tofu
Lentils
• Brown rice- 2 cups of cooked rice
• 2 cups of low-fat or skim or soy milk
• As much as you like
• Oatmeal- 1 cup
• All herbs and spices
• 6 oz. low-fat yogurt (no fruit on bottom; 2 times per day)
• 4 eggs whites
• 2 cups of herbal tea
• 1 cup of freshly squeezed fruit or vegetable juice
• 1 ½ slices of low-fat cheese or 1 veggie burger without bread
• Sugarless chewing gum
• 1 tsp low-fat mayo
• 1 tbsp salt
• 1 part (1 tsp) of butter
• 1 tbsp mustard or ketchup
• 2 tbsp soy sauce
• 2 tbsp teriyaki sauce
• 1 tsp sugar substitute
• For snacks, see pages 142-143

Food/Drinks NOT Allowed: (Phase 1)

• Peanut butter/jelly
• White rice
• Meat
• Fish
• Full-fat cheese
• Bread- all types
• Raisins
• Dried or preserved fruits
• Candy
• Ice cream
• Alcohol
• Soda- regular or diet
• Coffee and all coffee drinks
• Sports drinks
• Milkshakes
• Whole eggs or yolks
• Fried food
• Fast food

Week 9

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You don't have to eat all of the food that is listed below. You can eat less if you desire. For example, if you don't drink coffee, simply don't drink it. But you CAN'T eat more than what's listed. Try to drink 1 cup of water before every meal!

Day 1-4

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 1 cup of carrots, raw preferred but cooked is also fine
• 1 cup of slices cucumbers with fat-free dressing (2 tbsp max)
• 1 cup of berries (any kind)
• 1 apple
• 1 pear
• 1 cup of cooked beans, chickpeas, lentils or legumes (no baked beans)
• One 4-oz serving of fish or chicken or turkey (no skin, not fried)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc – plus 3 tbsp of fat-free or low-fat dressing
• Unlimited plain water (at least 6 cups per day)
• 1 diet soda
• (click here for choices)

***These are daily allowances. You can eat less, but not more. You must stick to the items on the menu. Eat only what you need. Try not to eat everything on the list. Keep a checklist of what you eat.

• Exercise:

• 40 minutes cardio on Day 5
• Two 30-minute cardio sessions – one in the a.m and one in the p.m on Day 6
• Rest on Day 7
• 40 minutes of cardio on Day 8

Day 5

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
• 2 cups of carrots (raw or cooked)
• 2 cups of grapes
• 1 cup of soup (non-creamy)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie – 200 calories or less. No sugar should be added.
• 5 oz of fish. Substitutions allowed: 5 oz of skinless chicken or turkey (not fried) or sirloin steak or lean sirloin.
• 2 servings of cooked vegetables
• Unlimited water
• Exercise: 40 minutes of cardio (if necessary, break it up)

Day 6

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• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
• 1 apple
• 1 pear
• 1 banana
• ½ large cucumber, sliced, with 2 tbsp of fat-free or low-fat dressing
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• One 8-oz cup of flavored water. You might want to keep it nice and chilled and drink it throughout the day.
• 1 ½ cups of soup (non-creamy)
• 2 servings of cooked vegetables
• (click here for choices)
• Unlimited plain water
• Exercise: Rest day

Day 7

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 1 egg white omelet with vegetables (2 egg whites or ½ cup of Egg Beaters or 1 whole egg plus ¼ cup of chopped vegetables)
• 2 servings of fruit
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 5 oz of fish. Substitutions allowed: 5 oz of skinless chicken or turkey or lean sirloin (no skin, not fried). • 1 cup of green tea or other type of tea
• 2 servings of cooked vegetables
• (click here for choices)
• Unlimited plain water
• Exercise: Rest day

Day 8

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• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add fresh fruit instead.
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 2 cups of grapes
• 2 cups of raw baby carrots
• 1 ½ cups of soup (non-creamy)
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie – 200 calories or less. No sugar should be added
• 5 oz of skinless chicken or turkey, not fried, or lean sirloin, substitute with fish if preferred
• 2 servings of cooked vegetables
• Unlimited plain or seltzer water
• Exercise: 60 minutes of cardio (if necessary, break it up)

Healthy, Low-Calorie Snacks
Christina is also allowed 2 snacks per day from this list:
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 20 raw almonds
• ½ apple, sliced, with 2 teaspoons peanut butter
• 2 cups air-popped popcorn (without butter or other condiments)
• 1 cup sliced bananas with fresh raspberries
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• ½ cup edamame (frozen soybeans)
• 1 cup grapes
• 1 large dill pickle wrapped in 1 thin slice Swiss cheese
• ½ small avocado
• 1 fat-free chocolate pudding cup
• 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries
• ½ cup low-fat cottage cheese with 5 strawberries
• 2 large graham cracker squares with 1 teaspoon peanut butter
• ½ cup sugar-free Jell-O and 2 tablespoons reduced-fat whipped topping
• ¼ cup fat-free ranch dressing with a cup of mixed raw veggies
• 1 large orange, sliced
• 1 slice of raisin bread
• 6 ounces tossed salad with lettuce, tomato, 1 tablespoon low-fat shredded cheese, cucumber, and ¼ cup fat-free dressing (but no bacon bits or croutons)
• ½ cup frozen low-fat yogurt topped with ½ cup blueberries, strawberries or raspberries
• 4 ounces water-packed tuna
• 1-2 cups cherry tomatoes
• 4 ounces cooked whole-grain noodles with 1 small fresh tomato and ½ ounce hard cheese
• 1/3 cup unsweetened applesauce with 1 slice whole-wheat toast
• 1 cup baby carrots
• 3 ounces lean roast beef
• 1 medium banana and 1 tablespoon cottage cheese
• 1 Yoplait Light Smoothie
• 1 seven-grain Belgian waffle, 1 teaspoon syrup allowed
• 60 Pepperidge Farm Baby Goldfish Cracker
• ½ medium cantaloupe
• 2 stalks celery and 2 ounces hummus
• Four large (1 ounce) marshmallows
• 8 Wheat Thins crackers with 2 teaspoons peanut butter
• 1 cup tomato soup made with water
• ½ whole-grain bagel with 1 ½ teaspoons light cream cheese
• ½ cup frozen orange juice (eat it like an Italian ice or sorbet)
• 1 Fudgsicle
• ¾ cup unsweetened applesauce with ¼ teaspoon cinnamon
• 1 small baked sweet potato with 2 tablespoons fat-free sour cream
• 3 Quaker Cheddar Cheese Rice Cakes
• Half a “finger” of string cheese with 5 while wheat crackers
• ½ cup peaches with ½ cup cottage cheese
• MorningStar Farms cheddar burger on whole wheat bun with 1 teaspoon ketchup or mustard
• ½ cup fat-free and sugar-free instant or packaged pudding
• 1 cup fresh strawberries
• ½ cup fresh blueberries
• ½ cup vegetable soup
• Half a turkey sandwich on whole-grain, seven-grain, or multigrain bread with 1 teaspoon mustard or low-fat mayonnaise
• 15 Back to Nature Sesame Ginger Rice Thins
• 3 domino-size slices low-fat cheese
• 5 slices Melba toast
• 4 rye crispbread crackers
• 8 saltine crackers with 2 teaspoons peanut butter
• 4 small ginger snaps
• ½ cup bran cereal with ¼ cup blueberries
• 2 tablespoons sunflower seeds

Week 10

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Day 1

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 cup of cereal with ½ cup of fat-free, low-fat, reduced-fat, skim or soy milk.
• Grapes, unlimited
• Carrots (raw or cooked), unlimited
• One 4-oz serving of fish with substitutions allowed: 4 oz chicken or turkey or lean sirloin (no skin, no fried)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie (200 calories or less. No added sugar)
• 2 snacks (click here for choices)
• 2 servings of cooked veggies
• Unlimited plain water

• Exercise: 2 cardio sessions of 35 minutes each

Day 2

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 2 scrambled eggs or egg whites (optional: add ¼ cup of chopped vegetables; 1 tsp of oil for cooking)
• 1 slice of bacon
• 1 cup of mixed fruit
• 1 cup of green tea or other types
• 1 cup of cooked lentils
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 apple
• Sliced cucumbers unlimited (dip in fat-free dressing, if desired)
• 5 oz of fish. Substitutions allowed: 5 oz skinless chicken or turkey (not fried) or sirloin steak or ground sirloin
• 2 cups of flavored water, regular water or seltzer water
• Unlimited water
• Exercise: 1 hour of cardio – you can do it all at once or divide it into two sessions. 8,000 steps using your pedometer to count. Don’t wear the pedometer while exercising.

Day 3

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 apple
• 1 pear
• 1 orange
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 cups of raw or cooked carrots
• 2 snacks (click here for choices)
• 1 cup of freshly squeezed lemonade. Limit sugar to no more than 1 tsp per cup.
• 5 oz of skinless turkey or chicken (no skin, no fried)
• 2 servings of cooked vegetables
• Unlimited plain water
• Exercise: Rest day. Walk 10,000 steps using your pedometer to count.

Day 4

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 egg, scrambled (1 tsp of oil for cooking allowed)
• 1 apple
• 1 pear
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 2 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• Unlimited grapes
• 1 cup of carrots
• 1 small fresh-fruit cup
• Unlimited cucumbers (optional: 3 tbsp of fat-free or low-fat dressing)
• 5 oz of fish
• Unlimited plain water
• Exercise: 60 minutes of cardio (if necessary, break it up)

Day 5

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 cup of cereal
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like
• 4 oz of fish, skinless chicken or turkey, not fried, or lean sirloin
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 servings of vegetables
• 1 cup of cooked brown rice
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 2 snacks (click here for choices)
• 1 cup of flavored water
• Unlimited plain water
• Exercise: 30 minutes of cardio (if necessary, break it up) and 20 minutes of light weights (resistance training)

Day 6

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 egg white omelet with vegetables (2 egg whites or ½ cup of egg beaters or 1 whole egg plus ¼ cup of chopped vegetables; 1 tsp of oil for cooking)
• 3 pieces of fruit
• 1 sandwich: 3 oz of turkey, chicken or ham on 2 slices of whole-grain or whole wheat bread (1/2 teaspoon of mayonnaise or 1 teaspoon of mustard allowed; you can also add lettuce and sliced tomatoes)
• 1 cup of freshly squeezed juice
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• ½ cup of cooked beans, chickpeas, lentils, or other legumes (but no baked beans)
• 5-oz veggie burger. Substitutions allowed: 5-oz turkey burger; 5-oz cheeseburger (ground sirloin); 4 BBQ buffalo wings; 5 oz of fish
• 2 snacks (click here for choices)
• Unlimited plain or seltzer water
• 1 can of diet soda
• Exercise: 45 minutes of cardio (if necessary, break it up)

Day 7

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• Two 3-inch pancakes or two 3-inch waffles. Use no more than 1 tbsp of syrup
• 2 pieces of fruit
• 1 cup of green tea or other types of tea
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of vegetable soup (with or without chicken) or chicken noodle soup
• 2 servings of cooked vegetables
• 5 oz of fish (substitutions allowed: 5 oz of skinless chicken or turkey, not fried, or sirloin steak or ground sirloin)
• One 8-oz diet soda
• Unlimited plain water
• Exercise: 30 minutes of cardio and 20 minutes of resistance training

Day 8

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like
• 1 sandwich: 3 oz of turkey, chicken or ham on 2 slices of whole-grain or whole wheat bread (1/2 teaspoon of mayonnaise or 1 teaspoon of mustard allowed; you can also add lettuce and sliced tomatoes)
• 2 servings of fruit
• 1 cup of cooked brown rice (measured after cooking)
• 1 small-size (1 cup) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of chili (with or without meat)
• 2 servings of cooked vegetables
• 1 cup of flavored water
• Unlimited plain water
• Exercise: Rest day. Walk 10,000 steps using your pedometer to count.

Healthy, Low-Calorie Snacks
Christina is also allowed 2 snacks per day from this list:
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 20 raw almonds
• ½ apple, sliced, with 2 teaspoons peanut butter
• 2 cups air-popped popcorn (without butter or other condiments)
• 1 cup sliced bananas with fresh raspberries
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• ½ cup edamame (frozen soybeans)
• 1 cup grapes
• 1 large dill pickle wrapped in 1 thin slice Swiss cheese
• ½ small avocado
• 1 fat-free chocolate pudding cup
• 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries
• ½ cup low-fat cottage cheese with 5 strawberries
• 2 large graham cracker squares with 1 teaspoon peanut butter
• ½ cup sugar-free Jell-O and 2 tablespoons reduced-fat whipped topping
• ¼ cup fat-free ranch dressing with a cup of mixed raw veggies
• 1 large orange, sliced
• 1 slice of raisin bread
• 6 ounces tossed salad with lettuce, tomato, 1 tablespoon low-fat shredded cheese, cucumber, and ¼ cup fat-free dressing (but no bacon bits or croutons)
• ½ cup frozen low-fat yogurt topped with ½ cup blueberries, strawberries or raspberries
• 4 ounces water-packed tuna
• 1-2 cups cherry tomatoes
• 4 ounces cooked whole-grain noodles with 1 small fresh tomato and ½ ounce hard cheese
• 1/3 cup unsweetened applesauce with 1 slice whole-wheat toast
• 1 cup baby carrots
• 3 ounces lean roast beef
• 1 medium banana and 1 tablespoon cottage cheese
• 1 Yoplait Light Smoothie
• 1 seven-grain Belgian waffle, 1 teaspoon syrup allowed
• 60 Pepperidge Farm Baby Goldfish Cracker
• ½ medium cantaloupe
• 2 stalks celery and 2 ounces hummus
• Four large (1 ounce) marshmallows
• 8 Wheat Thins crackers with 2 teaspoons peanut butter
• 1 cup tomato soup made with water
• ½ whole-grain bagel with 1 ½ teaspoons light cream cheese
• ½ cup frozen orange juice (eat it like an Italian ice or sorbet)
• 1 Fudgsicle
• ¾ cup unsweetened applesauce with ¼ teaspoon cinnamon
• 1 small baked sweet potato with 2 tablespoons fat-free sour cream
• 3 Quaker Cheddar Cheese Rice Cakes
• Half a “finger” of string cheese with 5 while wheat crackers
• ½ cup peaches with ½ cup cottage cheese
• MorningStar Farms cheddar burger on whole wheat bun with 1 teaspoon ketchup or mustard
• ½ cup fat-free and sugar-free instant or packaged pudding
• 1 cup fresh strawberries
• ½ cup fresh blueberries
• ½ cup vegetable soup
• Half a turkey sandwich on whole-grain, seven-grain, or multigrain bread with 1 teaspoon mustard or low-fat mayonnaise
• 15 Back to Nature Sesame Ginger Rice Thins
• 3 domino-size slices low-fat cheese
• 5 slices Melba toast
• 4 rye crispbread crackers
• 8 saltine crackers with 2 teaspoons peanut butter
• 4 small ginger snaps
• ½ cup bran cereal with ¼ cup blueberries
• 2 tablespoons sunflower seeds

Week 11

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For the next 4 days you will follow the food plan below. Feel free to switch things up from one day to the next such as the fruit and veggies and snacks. Remember, variety is good, so the more you can switch things from one day to the next, the better.

• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 2 scrambled eggs or egg whites (optional: add ¼ cup of chopped vegetables, 1 tsp of oil for cooking)
• 1 strip of turkey bacon (substitution allowed: 1 small turkey sausage link)
• 1 small protein shake (200 calories or less)
• 2 servings of fruit (such as 1 medium apple and I medium banana)
• 1 cup of raw veggies (such as carrots, celery, red/yellow bell peppers, tomatoes)
• 1 sandwich (4 oz turkey, chicken, or lean sirloin; avoid white bread; 1 tbsp of low-fat mayo or mustard allowed)
• 1 cup of beans or legumes
• 1 cup of brown rice (measured after cooking)
• 2 servings of cooked veggies
• Unlimited plain water
• Exercise: You are to exercise on days 1 and 2 and 4. Day 3 is a rest day. 35 mins of cardio (20 mins of treadmill; 15 minutes on stationery bike)

Days 5

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
• 2 cups of carrots (raw or cooked)
• 2 cups of grapes
• 1 cup of soup (non-creamy)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie – 200 calories or less. No sugar should be added.
• 5 oz of fish. Substitutions allowed: 5 oz of skinless chicken or turkey (not fried) or sirloin steak or lean sirloin.
• 2 servings of cooked vegetables
• Unlimited water
• Exercise: 40 minutes of cardio (if necessary, break it up)

Days 6

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• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
• 1 apple
• 1 pear
• 1 banana
• ½ large cucumber, sliced, with 2 tbsp of fat-free or low-fat dressing
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• One 8-oz cup of flavored water. You might want to keep it nice and chilled and drink it throughout the day.
• 1 ½ cups of soup (non-creamy)
• 2 servings of cooked vegetables
• 2 snacks (click here for choices)
• Unlimited plain water
• Exercise: 50 minutes of cardio (if necessary, break it up)

Days 7

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 1 egg white omelet with vegetables (2 egg whites or ½ cup of Egg Beaters or 1 whole egg plus ¼ cup of chopped vegetables)
• 2 servings of fruit
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 5 oz of fish. Substitutions allowed: 5 oz of skinless chicken or turkey or lean sirloin (no skin, not fried).
• 1 cup of green tea or other type of tea
• 2 servings of cooked vegetables
• 2 snacks (click here for choices)
• Unlimited plain water
• Exercise: Rest day

Days 8

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• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add fresh fruit instead.
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 2 cups of grapes
• 2 cups of raw baby carrots
• 1 ½ cups of soup (non-creamy)
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie – 200 calories or less. No sugar should be added
• 5 oz of skinless chicken or turkey, not fried, or lean sirloin, substitute with fish if preferred
• 2 servings of cooked vegetables
• Unlimited plain or seltzer water
• Exercise: 50 minutes of cardio (if necessary, break it up)

Healthy, Low-Calorie Snacks
Christina is also allowed 2 snacks per day from this list:
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 20 raw almonds
• ½ apple, sliced, with 2 teaspoons peanut butter
• 2 cups air-popped popcorn (without butter or other condiments)
• 1 cup sliced bananas with fresh raspberries
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• ½ cup edamame (frozen soybeans)
• 1 cup grapes
• 1 large dill pickle wrapped in 1 thin slice Swiss cheese
• ½ small avocado
• 1 fat-free chocolate pudding cup
• 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries
• ½ cup low-fat cottage cheese with 5 strawberries
• 2 large graham cracker squares with 1 teaspoon peanut butter
• ½ cup sugar-free Jell-O and 2 tablespoons reduced-fat whipped topping
• ¼ cup fat-free ranch dressing with a cup of mixed raw veggies
• 1 large orange, sliced
• 1 slice of raisin bread
• 6 ounces tossed salad with lettuce, tomato, 1 tablespoon low-fat shredded cheese, cucumber, and ¼ cup fat-free dressing (but no bacon bits or croutons)
• ½ cup frozen low-fat yogurt topped with ½ cup blueberries, strawberries or raspberries
• 4 ounces water-packed tuna
• 1-2 cups cherry tomatoes
• 4 ounces cooked whole-grain noodles with 1 small fresh tomato and ½ ounce hard cheese
• 1/3 cup unsweetened applesauce with 1 slice whole-wheat toast
• 1 cup baby carrots
• 3 ounces lean roast beef
• 1 medium banana and 1 tablespoon cottage cheese
• 1 Yoplait Light Smoothie
• 1 seven-grain Belgian waffle, 1 teaspoon syrup allowed
• 60 Pepperidge Farm Baby Goldfish Cracker
• ½ medium cantaloupe
• 2 stalks celery and 2 ounces hummus
• Four large (1 ounce) marshmallows
• 8 Wheat Thins crackers with 2 teaspoons peanut butter
• 1 cup tomato soup made with water
• ½ whole-grain bagel with 1 ½ teaspoons light cream cheese
• ½ cup frozen orange juice (eat it like an Italian ice or sorbet)
• 1 Fudgsicle
• ¾ cup unsweetened applesauce with ¼ teaspoon cinnamon
• 1 small baked sweet potato with 2 tablespoons fat-free sour cream
• 3 Quaker Cheddar Cheese Rice Cakes
• Half a “finger” of string cheese with 5 while wheat crackers
• ½ cup peaches with ½ cup cottage cheese
• MorningStar Farms cheddar burger on whole wheat bun with 1 teaspoon ketchup or mustard
• ½ cup fat-free and sugar-free instant or packaged pudding
• 1 cup fresh strawberries
• ½ cup fresh blueberries
• ½ cup vegetable soup
• Half a turkey sandwich on whole-grain, seven-grain, or multigrain bread with 1 teaspoon mustard or low-fat mayonnaise
• 15 Back to Nature Sesame Ginger Rice Thins
• 3 domino-size slices low-fat cheese
• 5 slices Melba toast
• 4 rye crispbread crackers
• 8 saltine crackers with 2 teaspoons peanut butter
• 4 small ginger snaps
• ½ cup bran cereal with ¼ cup blueberries
• 2 tablespoons sunflower seeds

Week 12

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You don't have to eat all of the food that is listed below. You can eat less if you desire. For example, if you don't drink coffee, simply don't drink it. But you CAN'T eat more than what's listed. Try to drink 1 cup of water before every meal!

Day 1

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 2 cups of raw or cooked green leafy vegetables (such as spinach, collard greens, kale, Swiss chard, arugula, lettuce, celery). You measure the vegetables after they're cooked.
• 1 cup of freshly squeezed lemonade with no more than 1 tbsp of sugar
• 10 grams of psyllium husk (1 tbsp of psyllium husk powder added to water or lemonade; or try a bowl of psyllium-enriched cereal with no more than ½ cup low-fat, reduced-fat, fat-free or soy milk)
• 4 servings of fruit. Here are examples of a fruit serving: 1 medium apple, 1 medium banana, 1 medium pear, 2/3 cup of blueberries, ½ cup raspberries, ½ cup strawberries, etc.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of cooked beans, chickpeas, lentils, or other legumes (no baked beans)
• 1 ½ cups of cooked brown rice (measured after cooking)
• Unlimited plain water (seltzer water is an option). Be sure to drink 1 cup of water before each meal.

Day 2

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Note: Christina is also allowed 2 snacks per day. (click here for choices)
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 2 scrambled eggs or egg whites (1/4 cup of chopped vegetables optional)
• 1 cup of freshly squeezed juice
• 3 servings of fruit: Here are some examples of a fruit serving: 1 medium apple, 1 medium banana, 1 medium pear, ½ cup of blueberries, ½ cup of raspberries, ½ cup of strawberries, etc
• 1 large-size (3 cups) green garden salad with watercress; vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 cups of green leafy vegetables (such as spinach, collard greens, kale, Swiss chard, arugula, lettuce celery)
• 1 cup of vegetable juice from cooked vegetables.
• 1 cup of cooked brown rice (measured after cooking)

Day 3

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
w • 3 servings of fruit: Here are examples of a fruit serving: 1 medium apple, 1 medium banana, 1 medium pear, ½ cup of blueberries, ½ cup of raspberries, ½ cup of strawberries, etc
• 2 cups of green leafy vegetables (such as spinach, collard greens, kale, Swiss chard, arugula, lettuce celery). Measure after cooking. • 1 cup of freshly squeezed lemonade with no more than 1 tbsp of sugar • 10 grams of psyllium husk (1 tbsp of psyllium husk powder added to water or lemonade; or try a bowl of psyllium-enriched cereal with no more than ½ cup low-fat, reduced-fat, fat-free or soy milk) • 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of cooked beans, chickpeas, lentils, lima beans, kidney beans, black beans, or other legumes (no baked beans!)
• 1 cup of cabbage soup
• Unlimited plain water. Be sure to drink 1 cup of water before each meal.

Day 4 Fruit/Veggie Day

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• fruit of any kind (you must eat at least 3 servings)
• 1 cup of green or regular tea
• 1 large-size (3 cups) green garden salad; add garlic, and you can also add 3 oz of walnuts, Brazil nuts, cashew nuts, almonds or sunflower seeds; no other toppings other than vegetables; 3 tbsp of fat-free or low fat dressing
• 1 cup of freshly squeezed carrot juice (substitution allowed: freshly squeezed pear, apple or orange juice)
• 10 grams of psyllium husk (1 tbsp of psyllium husk powder added to water or lemonade; or try a bowl of psyllium-enriched cereal with no more than ½ cup low-fat, reduced-fat, fat-free or soy milk)
• 2 cups of cooked brown rice (measured after cooking)
• 1 cup of cabbage soup
• 2 servings of cooked or raw vegetables
• Unlimited plain water
Exercise: Rest Day

Days 5 - 8

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These are daily allowances. You can eat less, but not more. You must stick to the items on the menu. Eat only what you need. Try not to eat everything on the list. Keep a checklist of what you eat.

The next 4 days you will be eating what's below:

• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 1 cup of carrots, raw preferred but cooked is also fine
• 1 cup of slices cucumbers with fat-free dressing (2 tbsp max)
• 1 cup of berries (any kind)
• 1 apple
• 1 pear
• 1 cup of cooked beans, chickpeas, lentils or legumes (no baked beans)
• One 4-oz serving of fish or chicken or turkey (no skin, not fried). 4 oz is about the size of a deck of cards. One day have chicken. The next day have fish. Try to mix it up. But if you want to have the same thing for all 4 days, then you can do that also.
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc – plus 3 tbsp of fat-free or low-fat dressing
• Unlimited plain water (at least 6 cups per day)
• 1 diet soda
• 2 snacks (click here for choices)

Healthy, Low-Calorie Snacks
Christina is also allowed 2 snacks per day from this list:
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 20 raw almonds
• ½ apple, sliced, with 2 teaspoons peanut butter
• 2 cups air-popped popcorn (without butter or other condiments)
• 1 cup sliced bananas with fresh raspberries
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• ½ cup edamame (frozen soybeans)
• 1 cup grapes
• 1 large dill pickle wrapped in 1 thin slice Swiss cheese
• ½ small avocado
• 1 fat-free chocolate pudding cup
• 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries
• ½ cup low-fat cottage cheese with 5 strawberries
• 2 large graham cracker squares with 1 teaspoon peanut butter
• ½ cup sugar-free Jell-O and 2 tablespoons reduced-fat whipped topping
• ¼ cup fat-free ranch dressing with a cup of mixed raw veggies
• 1 large orange, sliced
• 1 slice of raisin bread
• 6 ounces tossed salad with lettuce, tomato, 1 tablespoon low-fat shredded cheese, cucumber, and ¼ cup fat-free dressing (but no bacon bits or croutons)
• ½ cup frozen low-fat yogurt topped with ½ cup blueberries, strawberries or raspberries
• 4 ounces water-packed tuna
• 1-2 cups cherry tomatoes
• 4 ounces cooked whole-grain noodles with 1 small fresh tomato and ½ ounce hard cheese
• 1/3 cup unsweetened applesauce with 1 slice whole-wheat toast
• 1 cup baby carrots
• 3 ounces lean roast beef
• 1 medium banana and 1 tablespoon cottage cheese
• 1 Yoplait Light Smoothie
• 1 seven-grain Belgian waffle, 1 teaspoon syrup allowed
• 60 Pepperidge Farm Baby Goldfish Cracker
• ½ medium cantaloupe
• 2 stalks celery and 2 ounces hummus
• Four large (1 ounce) marshmallows
• 8 Wheat Thins crackers with 2 teaspoons peanut butter
• 1 cup tomato soup made with water
• ½ whole-grain bagel with 1 ½ teaspoons light cream cheese
• ½ cup frozen orange juice (eat it like an Italian ice or sorbet)
• 1 Fudgsicle
• ¾ cup unsweetened applesauce with ¼ teaspoon cinnamon
• 1 small baked sweet potato with 2 tablespoons fat-free sour cream
• 3 Quaker Cheddar Cheese Rice Cakes
• Half a “finger” of string cheese with 5 while wheat crackers
• ½ cup peaches with ½ cup cottage cheese
• MorningStar Farms cheddar burger on whole wheat bun with 1 teaspoon ketchup or mustard
• ½ cup fat-free and sugar-free instant or packaged pudding
• 1 cup fresh strawberries
• ½ cup fresh blueberries
• ½ cup vegetable soup
• Half a turkey sandwich on whole-grain, seven-grain, or multigrain bread with 1 teaspoon mustard or low-fat mayonnaise
• 15 Back to Nature Sesame Ginger Rice Thins
• 3 domino-size slices low-fat cheese
• 5 slices Melba toast
• 4 rye crispbread crackers
• 8 saltine crackers with 2 teaspoons peanut butter
• 4 small ginger snaps
• ½ cup bran cereal with ¼ cup blueberries
• 2 tablespoons sunflower seeds

Week 13

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Day 1

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 cup of cereal with ½ cup of fat-free, low-fat, reduced-fat, skim or soy milk.
• Grapes, unlimited
• Carrots (raw or cooked), unlimited
• One 4-oz serving of fish with substitutions allowed: 4 oz chicken or turkey or lean sirloin (no skin, no fried)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie (200 calories or less. No added sugar)
• 2 snacks (click here for choices)
• 2 servings of cooked veggies
• Unlimited plain water

Day 2

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 2 scrambled eggs or egg whites (optional: add ¼ cup of chopped vegetables; 1 tsp of oil for cooking)
• 1 slice of bacon
• 1 cup of mixed fruit
• 1 cup of green tea or other types
• 1 cup of cooked lentils
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 apple
• Sliced cucumbers unlimited (dip in fat-free dressing, if desired)
• 5 oz of fish. Substitutions allowed: 5 oz skinless chicken or turkey (not fried) or sirloin steak or ground sirloin
• 2 cups of flavored water, regular water or seltzer water
• Unlimited plain water

Day 3

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 apple
• 1 pear
• 1 orange
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 cups of raw or cooked carrots
• 2 snacks (click here for choices)
• 1 cup of freshly squeezed lemonade. Limit sugar to no more than 1 tsp per cup.
• 5 oz of skinless turkey or chicken (no skin, no fried)
• 2 servings of cooked vegetables
• Unlimited plain water

Day 4 Fruit/Veggie Day

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 egg, scrambled (1 tsp of oil for cooking allowed)
• 1 apple
• 1 pear
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 2 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• Unlimited grapes
• 1 cup of carrots
• 1 small fresh-fruit cup
• Unlimited cucumbers (optional: 3 tbsp of fat-free or low-fat dressing)
• 5 oz of fish
• Unlimited plain water

Days 5

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 cup of cereal
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like
• 4 oz of fish, skinless chicken or turkey, not fried, or lean sirloin
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 servings of vegetables
• 1 cup of cooked brown rice
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 2 snacks (click here for choices)
• 1 cup of flavored water
• Unlimited plain water

Days 6

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 egg white omelet with vegetables (2 egg whites or ½ cup of egg beaters or 1 whole egg plus ¼ cup of chopped vegetables; 1 tsp of oil for cooking)
• 3 pieces of fruit
• 1 sandwich: 3 oz of turkey, chicken or ham on 2 slices of whole-grain or whole wheat bread (1/2 teaspoon of mayonnaise or 1 teaspoon of mustard allowed; you can also add lettuce and sliced tomatoes)
• 1 cup of freshly squeezed juice
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• ½ cup of cooked beans, chickpeas, lentils, or other legumes (but no baked beans)
• 5-oz veggie burger. Substitutions allowed: 5-oz turkey burger; 5-oz cheeseburger (ground sirloin); 4 BBQ buffalo wings; 5 oz of fish
• 2 snacks (click here for choices)
• Unlimited plain or seltzer water
• 1 can of diet soda

Days 7

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• Two 3-inch pancakes or two 3-inch waffles. Use no more than 1 tbsp of syrup
• 2 pieces of fruit
• 1 cup of green tea or other types of tea
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of vegetable soup (with or without chicken) or chicken noodle soup
• 2 servings of cooked vegetables
• 5 oz of fish (substitutions allowed: 5 oz of skinless chicken or turkey, not fried, or sirloin steak or ground sirloin)
• One 8-oz diet soda
• Unlimited plain water

Days 8

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like
• 1 sandwich: 3 oz of turkey, chicken or ham on 2 slices of whole-grain or whole wheat bread (1/2 teaspoon of mayonnaise or 1 teaspoon of mustard allowed; you can also add lettuce and sliced tomatoes)
• 2 servings of fruit
• 1 cup of cooked brown rice (measured after cooking)
• 1 small-size (1 cup) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of chili (with or without meat)
• 2 servings of cooked vegetables
• 1 cup of flavored water
• Unlimited plain water

Healthy, Low-Calorie Snacks
Christina is also allowed 2 snacks per day from this list:
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 20 raw almonds
• ½ apple, sliced, with 2 teaspoons peanut butter
• 2 cups air-popped popcorn (without butter or other condiments)
• 1 cup sliced bananas with fresh raspberries
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• ½ cup edamame (frozen soybeans)
• 1 cup grapes
• 1 large dill pickle wrapped in 1 thin slice Swiss cheese
• ½ small avocado
• 1 fat-free chocolate pudding cup
• 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries
• ½ cup low-fat cottage cheese with 5 strawberries
• 2 large graham cracker squares with 1 teaspoon peanut butter
• ½ cup sugar-free Jell-O and 2 tablespoons reduced-fat whipped topping
• ¼ cup fat-free ranch dressing with a cup of mixed raw veggies
• 1 large orange, sliced
• 1 slice of raisin bread
• 6 ounces tossed salad with lettuce, tomato, 1 tablespoon low-fat shredded cheese, cucumber, and ¼ cup fat-free dressing (but no bacon bits or croutons)
• ½ cup frozen low-fat yogurt topped with ½ cup blueberries, strawberries or raspberries
• 4 ounces water-packed tuna
• 1-2 cups cherry tomatoes
• 4 ounces cooked whole-grain noodles with 1 small fresh tomato and ½ ounce hard cheese
• 1/3 cup unsweetened applesauce with 1 slice whole-wheat toast
• 1 cup baby carrots
• 3 ounces lean roast beef
• 1 medium banana and 1 tablespoon cottage cheese
• 1 Yoplait Light Smoothie
• 1 seven-grain Belgian waffle, 1 teaspoon syrup allowed
• 60 Pepperidge Farm Baby Goldfish Cracker
• ½ medium cantaloupe
• 2 stalks celery and 2 ounces hummus
• Four large (1 ounce) marshmallows
• 8 Wheat Thins crackers with 2 teaspoons peanut butter
• 1 cup tomato soup made with water
• ½ whole-grain bagel with 1 ½ teaspoons light cream cheese
• ½ cup frozen orange juice (eat it like an Italian ice or sorbet)
• 1 Fudgsicle
• ¾ cup unsweetened applesauce with ¼ teaspoon cinnamon
• 1 small baked sweet potato with 2 tablespoons fat-free sour cream
• 3 Quaker Cheddar Cheese Rice Cakes
• Half a “finger” of string cheese with 5 while wheat crackers
• ½ cup peaches with ½ cup cottage cheese
• MorningStar Farms cheddar burger on whole wheat bun with 1 teaspoon ketchup or mustard
• ½ cup fat-free and sugar-free instant or packaged pudding
• 1 cup fresh strawberries
• ½ cup fresh blueberries
• ½ cup vegetable soup
• Half a turkey sandwich on whole-grain, seven-grain, or multigrain bread with 1 teaspoon mustard or low-fat mayonnaise
• 15 Back to Nature Sesame Ginger Rice Thins
• 3 domino-size slices low-fat cheese
• 5 slices Melba toast
• 4 rye crispbread crackers
• 8 saltine crackers with 2 teaspoons peanut butter
• 4 small ginger snaps
• ½ cup bran cereal with ¼ cup blueberries
• 2 tablespoons sunflower seeds

Week 14

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Days 1 - 4

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 1 cup of carrots, raw preferred but cooked is also fine
• 1 cup of slices cucumbers with fat-free dressing (2 tbsp max)
• 1 cup of berries (any kind)
• 1 apple
• 1 pear
• 1 cup of cooked beans, chickpeas, lentils or legumes (no baked beans)
• One 4-oz serving of fish or chicken or turkey (no skin, not fried)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc – plus 3 tbsp of fat-free or low-fat dressing Unlimited plain water (at least 6 cups per day)
• 1 diet soda
• 2 snacks (click here for choices)

***These are daily allowances. You can eat less, but not more. You must stick to the items on the menu. Eat only what you need. Try not to eat everything on the list. Keep a checklist of what you eat.

Days 5

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
• 2 cups of carrots (raw or cooked)
• 2 cups of grapes
• 1 cup of soup (non-creamy)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie – 200 calories or less. No sugar should be added.
• 5 oz of fish. Substitutions allowed: 5 oz of skinless chicken or turkey (not fried) or sirloin steak or lean sirloin.
• 2 servings of cooked vegetables
• Unlimited water

Days 6

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• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
• 1 apple
• 1 pear
• 1 banana
• ½ large cucumber, sliced, with 2 tbsp of fat-free or low-fat dressing
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• One 8-oz cup of flavored water. You might want to keep it nice and chilled and drink it throughout the day.
• 1 ½ cups of soup (non-creamy)
• 2 servings of cooked vegetables
• 2 snacks (click here for choices)
• Unlimited plain water

Days 7

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 1 egg white omelet with vegetables (2 egg whites or ½ cup of Egg Beaters or 1 whole egg plus ¼ cup of chopped vegetables)
• 2 servings of fruit
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 5 oz of fish. Substitutions allowed: 5 oz of skinless chicken or turkey or lean sirloin (no skin, not fried).
• 1 cup of green tea or other type of tea
• 2 servings of cooked vegetables
• 2 snacks (click here for choices)
• Unlimited plain water

Days 8

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• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add fresh fruit instead.
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 2 cups of grapes
• 2 cups of raw baby carrots
• 1 ½ cups of soup (non-creamy)
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie – 200 calories or less. No sugar should be added
• 5 oz of skinless chicken or turkey, not fried, or lean sirloin, substitute with fish if preferred
• 2 servings of cooked vegetables
• Unlimited plain or seltzer water

Healthy, Low-Calorie Snacks
Christina is also allowed 2 snacks per day from this list:
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 20 raw almonds
• ½ apple, sliced, with 2 teaspoons peanut butter
• 2 cups air-popped popcorn (without butter or other condiments)
• 1 cup sliced bananas with fresh raspberries
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• ½ cup edamame (frozen soybeans)
• 1 cup grapes
• 1 large dill pickle wrapped in 1 thin slice Swiss cheese
• ½ small avocado
• 1 fat-free chocolate pudding cup
• 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries
• ½ cup low-fat cottage cheese with 5 strawberries
• 2 large graham cracker squares with 1 teaspoon peanut butter
• ½ cup sugar-free Jell-O and 2 tablespoons reduced-fat whipped topping
• ¼ cup fat-free ranch dressing with a cup of mixed raw veggies
• 1 large orange, sliced
• 1 slice of raisin bread
• 6 ounces tossed salad with lettuce, tomato, 1 tablespoon low-fat shredded cheese, cucumber, and ¼ cup fat-free dressing (but no bacon bits or croutons)
• ½ cup frozen low-fat yogurt topped with ½ cup blueberries, strawberries or raspberries
• 4 ounces water-packed tuna
• 1-2 cups cherry tomatoes
• 4 ounces cooked whole-grain noodles with 1 small fresh tomato and ½ ounce hard cheese
• 1/3 cup unsweetened applesauce with 1 slice whole-wheat toast
• 1 cup baby carrots
• 3 ounces lean roast beef
• 1 medium banana and 1 tablespoon cottage cheese
• 1 Yoplait Light Smoothie
• 1 seven-grain Belgian waffle, 1 teaspoon syrup allowed
• 60 Pepperidge Farm Baby Goldfish Cracker
• ½ medium cantaloupe
• 2 stalks celery and 2 ounces hummus
• Four large (1 ounce) marshmallows
• 8 Wheat Thins crackers with 2 teaspoons peanut butter
• 1 cup tomato soup made with water
• ½ whole-grain bagel with 1 ½ teaspoons light cream cheese
• ½ cup frozen orange juice (eat it like an Italian ice or sorbet)
• 1 Fudgsicle
• ¾ cup unsweetened applesauce with ¼ teaspoon cinnamon
• 1 small baked sweet potato with 2 tablespoons fat-free sour cream
• 3 Quaker Cheddar Cheese Rice Cakes
• Half a “finger” of string cheese with 5 while wheat crackers
• ½ cup peaches with ½ cup cottage cheese
• MorningStar Farms cheddar burger on whole wheat bun with 1 teaspoon ketchup or mustard
• ½ cup fat-free and sugar-free instant or packaged pudding
• 1 cup fresh strawberries
• ½ cup fresh blueberries
• ½ cup vegetable soup
• Half a turkey sandwich on whole-grain, seven-grain, or multigrain bread with 1 teaspoon mustard or low-fat mayonnaise
• 15 Back to Nature Sesame Ginger Rice Thins
• 3 domino-size slices low-fat cheese
• 5 slices Melba toast
• 4 rye crispbread crackers
• 8 saltine crackers with 2 teaspoons peanut butter
• 4 small ginger snaps
• ½ cup bran cereal with ¼ cup blueberries
• 2 tablespoons sunflower seeds

Week 15

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Day 1

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 2 cups of raw or cooked green leafy vegetables (such as spinach, collard greens, kale, Swiss chard, arugula, lettuce, celery)
• 1 cup of freshly squeezed lemonade with no more than 1 tbsp of sugar
• 10 grams of psyllium husk (1 tbsp of psyllium husk powder added to water or lemonade; or try a bowl of psyllium-enriched cereal with no more than ½ cup low-fat, reduced-fat, fat-free or soy milk)
• 4 servings of fruit: 1 medium apple, 1 medium banana, 1 medium bear, 2/3 cup of blueberries, ½ cup raspberries, ½ cup strawberries, etc.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of cooked beans, chickpeas, lentils, or other legumes (no baked beans)
• 1 ½ cups of cooked brown rice (measured after cooking)
• Unlimited plain water (seltzer water is an option). Be sure to drink 1 cup of water before each meal.

Day 2

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 2 scrambled eggs or egg whites (1/4 cup of chopped vegetables optional)
• 1 cup of freshly squeezed juice
• 3 servings of fruit: 1 medium apple, 1 medium banana, 1 medium pear, ½ cup of blueberries, ½ cup of raspberries, ½ cup of strawberries, etc
• 1 large-size (3 cups) green garden salad with watercress; vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 cups of green leafy vegetables (such as spinach, collard greens, kale, Swiss chard, arugula, lettuce celery)
• 1 cup of vegetable juice the cooked vegetables
• 1 cup of cooked brown rice (measured after cooking)

Day 3

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
• 3 servings of fruit: 1 medium apple, 1 medium banana, 1 medium pear, ½ cup of blueberries, ½ cup of raspberries, ½ cup of strawberries, etc
• 2 cups of green leafy vegetables (such as spinach, collard greens, kale, Swiss chard, arugula, lettuce celery)
• 1 cup of freshly squeezed lemonade with no more than 1 tbsp of sugar
• 10 grams of psyllium husk (1 tbsp of psyllium husk powder added to water or lemonade; or try a bowl of psyllium-enriched cereal with no more than ½ cup low-fat, reduced-fat, fat-free or soy milk)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of cooked beans, chickpeas, lentils, or other legumes (no baked beans)
• 1 cup of cabbage soup
• Unlimited plain water. Be sure to drink 1 cup of water before each meal.

Day 4 Fruit/Veggie Day

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• Unlimited fruit of any kind (at least 3 servings)
• 1 cup of green or regular tea
• 1 large-size (3 cups) green garden salad; add garlic, and you can also add 3 oz of walnuts, Brazil nuts, cashe nuts, almonds or sunflower seeds; no other toppings other than vegetables; 3 tbsp of fat-free or low fat dressing
• 1 cup of freshly squeezed carrot juice (substitution allowed: freshly squeezed pear, apple or orange juice)
• 10 grams of psyllium husk (1 tbsp of psyllium husk powder added to water or lemonade; or try a bowl of psyllium-enriched cereal with no more than ½ cup low-fat, reduced-fat, fat-free or soy milk)
• 2 cups of cooked brown rice (measured after cooking)
• 1 cup of cabbage soup
• 2 servings of cooked or raw vegetables
• Unlimited plain water

Days 5 - 8

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 1 cup of carrots, raw preferred but cooked is also fine
• 1 cup of slices cucumbers with fat-free dressing (2 tbsp max)
• 1 cup of berries (any kind)
• 1 apple
• 1 pear
• 1 cup of cooked beans, chickpeas, lentils or legumes (no baked beans)
• One 4-oz serving of fish or chicken or turkey (no skin, not fried)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc – plus 3 tbsp of fat-free or low-fat dressing • Unlimited plain water (at least 6 cups per day)
• 1 diet soda
• 2 snacks (click here for choices)
***These are daily allowances. You can eat less, but not more. You must stick to the items on the menu. Eat only what you need. Try not to eat everything on the list. Keep a checklist of what you eat.

Exercise for remaining days:
• Day 5: 40 minutes of cardio. (20 minutes treadmill. 20 minutes elliptical)
• Day 6: Two 30-minute cardio sessions – one in the a.m and one in the p.m (15 minutes treadmill and 15 minutes stationary bike.)
• Day 7: Rest Day
• Day 8: 40 minutes of cardio. (30 minutes on treadmill. 10 minutes on stationary bike)

Healthy, Low-Calorie Snacks
Christina is also allowed 2 snacks per day from this list:
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 20 raw almonds
• ½ apple, sliced, with 2 teaspoons peanut butter
• 2 cups air-popped popcorn (without butter or other condiments)
• 1 cup sliced bananas with fresh raspberries
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• ½ cup edamame (frozen soybeans)
• 1 cup grapes
• 1 large dill pickle wrapped in 1 thin slice Swiss cheese
• ½ small avocado
• 1 fat-free chocolate pudding cup
• 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries
• ½ cup low-fat cottage cheese with 5 strawberries
• 2 large graham cracker squares with 1 teaspoon peanut butter
• ½ cup sugar-free Jell-O and 2 tablespoons reduced-fat whipped topping
• ¼ cup fat-free ranch dressing with a cup of mixed raw veggies
• 1 large orange, sliced
• 1 slice of raisin bread
• 6 ounces tossed salad with lettuce, tomato, 1 tablespoon low-fat shredded cheese, cucumber, and ¼ cup fat-free dressing (but no bacon bits or croutons)
• ½ cup frozen low-fat yogurt topped with ½ cup blueberries, strawberries or raspberries
• 4 ounces water-packed tuna
• 1-2 cups cherry tomatoes
• 4 ounces cooked whole-grain noodles with 1 small fresh tomato and ½ ounce hard cheese
• 1/3 cup unsweetened applesauce with 1 slice whole-wheat toast
• 1 cup baby carrots
• 3 ounces lean roast beef
• 1 medium banana and 1 tablespoon cottage cheese
• 1 Yoplait Light Smoothie
• 1 seven-grain Belgian waffle, 1 teaspoon syrup allowed
• 60 Pepperidge Farm Baby Goldfish Cracker
• ½ medium cantaloupe
• 2 stalks celery and 2 ounces hummus
• Four large (1 ounce) marshmallows
• 8 Wheat Thins crackers with 2 teaspoons peanut butter
• 1 cup tomato soup made with water
• ½ whole-grain bagel with 1 ½ teaspoons light cream cheese
• ½ cup frozen orange juice (eat it like an Italian ice or sorbet)
• 1 Fudgsicle
• ¾ cup unsweetened applesauce with ¼ teaspoon cinnamon
• 1 small baked sweet potato with 2 tablespoons fat-free sour cream
• 3 Quaker Cheddar Cheese Rice Cakes
• Half a “finger” of string cheese with 5 while wheat crackers
• ½ cup peaches with ½ cup cottage cheese
• MorningStar Farms cheddar burger on whole wheat bun with 1 teaspoon ketchup or mustard
• ½ cup fat-free and sugar-free instant or packaged pudding
• 1 cup fresh strawberries
• ½ cup fresh blueberries
• ½ cup vegetable soup
• Half a turkey sandwich on whole-grain, seven-grain, or multigrain bread with 1 teaspoon mustard or low-fat mayonnaise
• 15 Back to Nature Sesame Ginger Rice Thins
• 3 domino-size slices low-fat cheese
• 5 slices Melba toast
• 4 rye crispbread crackers
• 8 saltine crackers with 2 teaspoons peanut butter
• 4 small ginger snaps
• ½ cup bran cereal with ¼ cup blueberries
• 2 tablespoons sunflower seeds

Week 16

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Day 1

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
• 2 cups of carrots (raw or cooked)
• 2 cups of grapes
• 1 cup of soup (non-creamy)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie – 200 calories or less. No sugar should be added.
• 5 oz of fish. Substitutions allowed: 5 oz of skinless chicken or turkey (not fried) or sirloin steak or lean sirloin.
• 2 servings of cooked vegetables
• Unlimited water

Day 2

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• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
• 1 apple
• 1 pear
• 1 banana
• ½ large cucumber, sliced, with 2 tbsp of fat-free or low-fat dressing
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• One 8-oz cup of flavored water. You might want to keep it nice and chilled and drink it throughout the day.
• 1 ½ cups of soup (non-creamy)
• 2 servings of cooked vegetables
• 2 snacks (click here for choices)
• Unlimited plain water

Day 3

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2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 1 egg white omelet with vegetables (2 egg whites or ½ cup of Egg Beaters or 1 whole egg plus ¼ cup of chopped vegetables)
• 2 servings of fruit
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 5 oz of fish. Substitutions allowed: 5 oz of skinless chicken or turkey or lean sirloin (no skin, not fried).
• 1 cup of green tea or other type of tea
• 2 servings of cooked vegetables
• 2 snacks (click here for choices)
• Unlimited plain water

Day 4

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• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add fresh fruit instead.
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 2 cups of grapes
• 2 cups of raw baby carrots
• 1 ½ cups of soup (non-creamy)
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie – 200 calories or less. No sugar should be added
• 5 oz of skinless chicken or turkey, not fried, or lean sirloin, substitute with fish if preferred
• 2 servings of cooked vegetables
• Unlimited plain or seltzer water

Day 5

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 cup of cereal
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own • fresh fruit if you like
• 4 oz of fish, skinless chicken or turkey, not fried, or lean sirloin
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, • eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 servings of vegetables
• 1 cup of cooked brown rice
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 2 snacks (click here for choices)
• 1 cup of flavored water
• Unlimited plain water

Day 6

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 egg white omelet with vegetables (2 egg whites or ½ cup of egg beaters or 1 whole egg plus ¼ cup of chopped vegetables; 1 tsp of oil for cooking)
• 3 pieces of fruit
• 1 sandwich: 3 oz of turkey, chicken or ham on 2 slices of whole-grain or whole wheat bread (1/2 teaspoon of mayonnaise or 1 teaspoon of mustard allowed; you can also add lettuce and sliced tomatoes)
• 1 cup of freshly squeezed juice
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• ½ cup of cooked beans, chickpeas, lentils, or other legumes (but no baked beans)
• 5-oz veggie burger. Substitutions allowed: 5-oz turkey burger; 5-oz cheeseburger (ground sirloin); 4 BBQ buffalo wings; 5 oz of fish
• 2 snacks (click here for choices)
• Unlimited plain or seltzer water
• 1 can of diet soda

Day 7

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• Two 3-inch pancakes or two 3-inch waffles. Use no more than 1 tbsp of syrup
• 2 pieces of fruit
• 1 cup of green tea or other types of tea
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, • eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of vegetable soup (with or without chicken) or chicken noodle soup
• 2 servings of cooked vegetables
• 5 oz of fish (substitutions allowed: 5 oz of skinless chicken or turkey, not fried, or sirloin • steak or ground sirloin)
• One 8-oz diet soda
• Unlimited plain water

Day 8

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own • fresh fruit if you like
• 1 sandwich: 3 oz of turkey, chicken or ham on 2 slices of whole-grain or whole wheat • bread (1/2 teaspoon of mayonnaise or 1 teaspoon of mustard allowed; you can also add • lettuce and sliced tomatoes)
• 2 servings of fruit
• 1 cup of cooked brown rice (measured after cooking)
• 1 small-size (1 cup) green garden salad, vegetables only – no bacon bits, croutons, eggs, • etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of chili (with or without meat)
• 2 servings of cooked vegetables
• 1 cup of flavored water
• Unlimited plain water

Healthy, Low-Calorie Snacks
Christina is also allowed 2 snacks per day from this list:
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 20 raw almonds
• ½ apple, sliced, with 2 teaspoons peanut butter
• 2 cups air-popped popcorn (without butter or other condiments)
• 1 cup sliced bananas with fresh raspberries
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• ½ cup edamame (frozen soybeans)
• 1 cup grapes
• 1 large dill pickle wrapped in 1 thin slice Swiss cheese
• ½ small avocado
• 1 fat-free chocolate pudding cup
• 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries
• ½ cup low-fat cottage cheese with 5 strawberries
• 2 large graham cracker squares with 1 teaspoon peanut butter
• ½ cup sugar-free Jell-O and 2 tablespoons reduced-fat whipped topping
• ¼ cup fat-free ranch dressing with a cup of mixed raw veggies
• 1 large orange, sliced
• 1 slice of raisin bread
• 6 ounces tossed salad with lettuce, tomato, 1 tablespoon low-fat shredded cheese, cucumber, and ¼ cup fat-free dressing (but no bacon bits or croutons)
• ½ cup frozen low-fat yogurt topped with ½ cup blueberries, strawberries or raspberries
• 4 ounces water-packed tuna
• 1-2 cups cherry tomatoes
• 4 ounces cooked whole-grain noodles with 1 small fresh tomato and ½ ounce hard cheese
• 1/3 cup unsweetened applesauce with 1 slice whole-wheat toast
• 1 cup baby carrots
• 3 ounces lean roast beef
• 1 medium banana and 1 tablespoon cottage cheese
• 1 Yoplait Light Smoothie
• 1 seven-grain Belgian waffle, 1 teaspoon syrup allowed
• 60 Pepperidge Farm Baby Goldfish Cracker
• ½ medium cantaloupe
• 2 stalks celery and 2 ounces hummus
• Four large (1 ounce) marshmallows
• 8 Wheat Thins crackers with 2 teaspoons peanut butter
• 1 cup tomato soup made with water
• ½ whole-grain bagel with 1 ½ teaspoons light cream cheese
• ½ cup frozen orange juice (eat it like an Italian ice or sorbet)
• 1 Fudgsicle
• ¾ cup unsweetened applesauce with ¼ teaspoon cinnamon
• 1 small baked sweet potato with 2 tablespoons fat-free sour cream
• 3 Quaker Cheddar Cheese Rice Cakes
• Half a “finger” of string cheese with 5 while wheat crackers
• ½ cup peaches with ½ cup cottage cheese
• MorningStar Farms cheddar burger on whole wheat bun with 1 teaspoon ketchup or mustard
• ½ cup fat-free and sugar-free instant or packaged pudding
• 1 cup fresh strawberries
• ½ cup fresh blueberries
• ½ cup vegetable soup
• Half a turkey sandwich on whole-grain, seven-grain, or multigrain bread with 1 teaspoon mustard or low-fat mayonnaise
• 15 Back to Nature Sesame Ginger Rice Thins
• 3 domino-size slices low-fat cheese
• 5 slices Melba toast
• 4 rye crispbread crackers
• 8 saltine crackers with 2 teaspoons peanut butter
• 4 small ginger snaps
• ½ cup bran cereal with ¼ cup blueberries
• 2 tablespoons sunflower seeds

Week 17

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Day 1

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 2 cups of raw or cooked green leafy vegetables (such as spinach, collard greens, kale, Swiss chard, arugula, lettuce, celery)
• 1 cup of freshly squeezed lemonade with no more than 1 tbsp of sugar
• 10 grams of psyllium husk (1 tbsp of psyllium husk powder added to water or lemonade; or try a bowl of psyllium-enriched cereal with no more than ½ cup low-fat, reduced-fat, fat-free or soy milk)
• 4 servings of fruit: 1 medium apple, 1 medium banana, 1 medium bear, 2/3 cup of blueberries, ½ cup raspberries, ½ cup strawberries, etc.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of cooked beans, chickpeas, lentils, or other legumes (no baked beans)
• 1 ½ cups of cooked brown rice (measured after cooking)
• Unlimited plain water (seltzer water is an option). Be sure to drink 1 cup of water before each meal.

Day 2

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 2 scrambled eggs or egg whites (1/4 cup of chopped vegetables optional)
• 1 cup of freshly squeezed juice
• 3 servings of fruit: 1 medium apple, 1 medium banana, 1 medium pear, ½ cup of blueberries, ½ cup of raspberries, ½ cup of strawberries, etc
• 1 large-size (3 cups) green garden salad with watercress; vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 cups of green leafy vegetables (such as spinach, collard greens, kale, Swiss chard, arugula, lettuce celery)
• 1 cup of vegetable juice the cooked vegetables
• 1 cup of cooked brown rice (measured after cooking)

Day 3

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
• 3 servings of fruit: 1 medium apple, 1 medium banana, 1 medium pear, ½ cup of blueberries, ½ cup of raspberries, ½ cup of strawberries, etc
• 2 cups of green leafy vegetables (such as spinach, collard greens, kale, Swiss chard, arugula, lettuce celery)
• 1 cup of freshly squeezed lemonade with no more than 1 tbsp of sugar
• 10 grams of psyllium husk (1 tbsp of psyllium husk powder added to water or lemonade; or try a bowl of psyllium-enriched cereal with no more than ½ cup low-fat, reduced-fat, fat-free or soy milk)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of cooked beans, chickpeas, lentils, or other legumes (no baked beans)
• 1 cup of cabbage soup
• Unlimited plain water. Be sure to drink 1 cup of water before each meal.

Day 4 Fruit/Veggie Day

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• Unlimited fruit of any kind (at least 3 servings)
• 1 cup of green or regular tea
• 1 large-size (3 cups) green garden salad; add garlic, and you can also add 3 oz of walnuts, Brazil nuts, cashe nuts, almonds or sunflower seeds; no other toppings other than vegetables; 3 tbsp of fat-free or low fat dressing
• 1 cup of freshly squeezed carrot juice (substitution allowed: freshly squeezed pear, apple or orange juice)
• 10 grams of psyllium husk (1 tbsp of psyllium husk powder added to water or lemonade; or try a bowl of psyllium-enriched cereal with no more than ½ cup low-fat, reduced-fat, fat-free or soy milk)
• 2 cups of cooked brown rice (measured after cooking)
• 1 cup of cabbage soup
• 2 servings of cooked or raw vegetables
• Unlimited plain water

Days 5 - 8

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 1 cup of carrots, raw preferred but cooked is also fine
• 1 cup of slices cucumbers with fat-free dressing (2 tbsp max)
• 1 cup of berries (any kind)
• 1 apple
• 1 pear
• 1 cup of cooked beans, chickpeas, lentils or legumes (no baked beans)
• One 4-oz serving of fish or chicken or turkey (no skin, not fried)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc – plus 3 tbsp of fat-free or low-fat dressing • Unlimited plain water (at least 6 cups per day)
• 1 diet soda
• 2 snacks (click here for choices)

***These are daily allowances. You can eat less, but not more. You must stick to the items on the menu. Eat only what you need. Try not to eat everything on the list. Keep a checklist of what you eat.

Healthy, Low-Calorie Snacks
Christina is also allowed 2 snacks per day from this list:
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 20 raw almonds
• ½ apple, sliced, with 2 teaspoons peanut butter
• 2 cups air-popped popcorn (without butter or other condiments)
• 1 cup sliced bananas with fresh raspberries
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• ½ cup edamame (frozen soybeans)
• 1 cup grapes
• 1 large dill pickle wrapped in 1 thin slice Swiss cheese
• ½ small avocado
• 1 fat-free chocolate pudding cup
• 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries
• ½ cup low-fat cottage cheese with 5 strawberries
• 2 large graham cracker squares with 1 teaspoon peanut butter
• ½ cup sugar-free Jell-O and 2 tablespoons reduced-fat whipped topping
• ¼ cup fat-free ranch dressing with a cup of mixed raw veggies
• 1 large orange, sliced
• 1 slice of raisin bread
• 6 ounces tossed salad with lettuce, tomato, 1 tablespoon low-fat shredded cheese, cucumber, and ¼ cup fat-free dressing (but no bacon bits or croutons)
• ½ cup frozen low-fat yogurt topped with ½ cup blueberries, strawberries or raspberries
• 4 ounces water-packed tuna
• 1-2 cups cherry tomatoes
• 4 ounces cooked whole-grain noodles with 1 small fresh tomato and ½ ounce hard cheese
• 1/3 cup unsweetened applesauce with 1 slice whole-wheat toast
• 1 cup baby carrots
• 3 ounces lean roast beef
• 1 medium banana and 1 tablespoon cottage cheese
• 1 Yoplait Light Smoothie
• 1 seven-grain Belgian waffle, 1 teaspoon syrup allowed
• 60 Pepperidge Farm Baby Goldfish Cracker
• ½ medium cantaloupe
• 2 stalks celery and 2 ounces hummus
• Four large (1 ounce) marshmallows
• 8 Wheat Thins crackers with 2 teaspoons peanut butter
• 1 cup tomato soup made with water
• ½ whole-grain bagel with 1 ½ teaspoons light cream cheese
• ½ cup frozen orange juice (eat it like an Italian ice or sorbet)
• 1 Fudgsicle
• ¾ cup unsweetened applesauce with ¼ teaspoon cinnamon
• 1 small baked sweet potato with 2 tablespoons fat-free sour cream
• 3 Quaker Cheddar Cheese Rice Cakes
• Half a “finger” of string cheese with 5 while wheat crackers
• ½ cup peaches with ½ cup cottage cheese
• MorningStar Farms cheddar burger on whole wheat bun with 1 teaspoon ketchup or mustard
• ½ cup fat-free and sugar-free instant or packaged pudding
• 1 cup fresh strawberries
• ½ cup fresh blueberries
• ½ cup vegetable soup
• Half a turkey sandwich on whole-grain, seven-grain, or multigrain bread with 1 teaspoon mustard or low-fat mayonnaise
• 15 Back to Nature Sesame Ginger Rice Thins
• 3 domino-size slices low-fat cheese
• 5 slices Melba toast
• 4 rye crispbread crackers
• 8 saltine crackers with 2 teaspoons peanut butter
• 4 small ginger snaps
• ½ cup bran cereal with ¼ cup blueberries
• 2 tablespoons sunflower seeds

Week 18

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For the next 9 days, you will eat mostly fruits and veggies and clean your body and mind of impurities naturally without fasting or putting any toxins into your system. This is about purifying your body and blood and feeding them the nutrients, vitamins, and minerals that they so badly need. It’s also about opening your mind and freeing it from the imprisonment of an unhealthy lifestyle that might be holding you back from reaching your peak. This is the first step towards a new you, so it’s critical that you follow the principles of this phase and don’t stray from course.

You need to record your healthy weight range, something that’s indicated by your Body Mass Index (BMI). This is the measurement doctors now use to determine what you should weigh for your particular height.

Surround yourself with positive energy and people who are supportive and respectful of your new journey. Reduce stressful occurrences in your life: Stress only distracts you from your important missions and induces poor decisions. Try not to think about food and weight constantly! There’s a lot more to life than food and worrying about the numbers on an inanimate scale. Take up a hobby and keep busy with the fun things in life. This will help the time fly and keep you energized. If your mind isn’t in the right place, then you won’t be able to lose weight. Dieting is 50% mental. Don’t forget that!

And remember, cheating is a decision. If cheating is the choice you make, you are only cheating yourself. Now let’s start SMASHING!

Number of meals per day: (4-5)

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These meals are designed in moderately sized portions. Don’t stuff your plate as if you won’t ever get to eat again. Now that you’re eating more meals, you’ll have less down time between meals, and you’ll experience fewer hunger pangs. Because you’ll be eating every 3-4 hours, you don’t need to eat so much at each meal. It’s important the you understand this. Even if you’re not hungry, it’s critical that you don’t skip meals. Just eat a lighter meal, routine where it expects to be properly nourished at consistent time intervals.

Quantity of Fruits and Veggies:

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Eat the amount that fills you up. There is no limit and there’s no counting calories. But even with this freedom. Don’t overeat! It’s a bad habit and unnecessary. You’ll be eating again soon enough. Keep in mind portion control at all times!

Myth:

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If I skip meals or only eat once a day, I will lose weight because I’m eating fewer calories.

Truth:

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The act of eating actually increases your metabolism, which helps you burn off the calories and lose weight. When you don’t eat, your body goes into “starvation mode,” which means your metabolism slows down tremendously and the calories that you do ingest are automatically stored as fat. The body does this because fat is a great reserve of potential energy and can supply us in the future when this energy is needed. When you skip meals and “starve” yourself, the body doesn’t know when it might see more food energy again, so it conserves and holds on to whatever it does see, storing it in the form of fat.

Food Preparation:

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Foods are ONLY to be eaten raw, grilled, or steamed. You’re allowed 3 tablespoons of low-fat dressing on your salads. If you’re grilling the veggies, use a minimal amount of virgin olive oil (one to two teaspoons). Low-fat butter sprays can also be used for cooking, but use a modest quantity only.

Sample Schedule:

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Note: This is just a sample. You have to work out a schedule that fits your lifestyle, but keep in mind the spacing of the meals and the need to have at least 4 meals per day. For late-night snacks, try sliced fruit or raw/steamed veggies such as celery, carrots, cucumbers, broccoli, or asparagus.

8am………………………Meal #1
11am……………………..Meal #2 (heavy snack)
2pm………………………Meal #3
5pm………………………Meal #4 (light snack)
7pm………………………Meal #5
9pm………………………Light Snack

Dr. Ian’s Tip #1:

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Try frozen seedless grapes. Put the grapes in the freezer, then grab them as you like. They’re delicious and low in calories

Dr. Ian’s Tip #2:

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Never eat within an hour and a half of going to bed. Try going for at least a 20 or 25-minute walk after dinner of participate in some other type of physical activity. This will help rev up your metabolism and burn off those calories before going to bed. It also releases endorphins, special chemicals in the body that make you feel good!

Dr. Ian’s Tip #3:

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Eat foods high in fiber. Studies have shown that fiber helps to make you feel full longer, delays hunger pangs, reduces cholesterol levels, reduces constipation, reduces constipation, reduces the risk of heart disease, and potentially helps prevent some intestinal cancers. Dietary sources of fiber include whole grains, fruits, vegetables, nuts, and seeds.

Food/Drinks Allowed: (Phase 1)

Note: the quantities below are daily maximum quantities. You don’t have you don’t have to eat the maximum amounts; in fact, I encourage you not to do so. You can eat as little food/drinks as you like, as long as you don’t feel overly hungary.
• All fruits in any quantity
• All vegetables in any quantity, except:
NO white potatoes
NO avocados
• Good sources of protein:
Chick peas
Beans
Tofu
Lentils
• Brown rice- 2 cups of cooked rice
• 2 cups of low-fat or skim or soy milk
• As much as you like
• Oatmeal- 1 cup
• All herbs and spices
• 6 oz. low-fat yogurt (no fruit on bottom; 2 times per day)
• 4 eggs whites
• 2 cups of herbal tea
• 1 cup of freshly squeezed fruit or vegetable juice
• 1 ½ slices of low-fat cheese or 1 veggie burger without bread
• Sugarless chewing gum
• 1 tsp low-fat mayo
• 1 tbsp salt
• 1 part (1 tsp) of butter
• 1 tbsp mustard or ketchup
• 2 tbsp soy sauce
• 2 tbsp teriyaki sauce
• 1 tsp sugar substitute
• For snacks, see pages 142-143

Food/Drinks NOT Allowed: (Phase 1)

• Peanut butter/jelly
• White rice
• Meat
• Fish
• Full-fat cheese
• Bread- all types
• Raisins
• Dried or preserved fruits
• Candy
• Ice cream
• Alcohol
• Soda- regular or diet
• Coffee and all coffee drinks
• Sports drinks
• Milkshakes
• Whole eggs or yolks
• Fried food
• Fast food

Week 19

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Day 1

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 cup of cereal with ½ cup of fat-free, low-fat, reduced-fat, skim or soy milk.
• Grapes, unlimited
• Carrots (raw or cooked), unlimited
• One 4-oz serving of fish with substitutions allowed: 4 oz chicken or turkey or lean sirloin (no skin, no fried)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie (200 calories or less. No added sugar)
• 2 snacks (click here for choices)
• 2 servings of cooked veggies
• Unlimited plain water

Day 2

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 2 scrambled eggs or egg whites (optional: add ¼ cup of chopped vegetables; 1 tsp of oil for cooking)
• 1 slice of bacon
• 1 cup of mixed fruit
• 1 cup of green tea or other types
• 1 cup of cooked lentils
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 apple
• Sliced cucumbers unlimited (dip in fat-free dressing, if desired)
• 5 oz of fish. Substitutions allowed: 5 oz skinless chicken or turkey (not fried) or sirloin steak or ground sirloin
• 2 cups of flavored water, regular water or seltzer water
• Unlimited plain water

Day 3

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 apple
• 1 pear
• 1 orange
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 cups of raw or cooked carrots
• 2 snacks (click here for choices)
• 1 cup of freshly squeezed lemonade. Limit sugar to no more than 1 tsp per cup.
• 5 oz of skinless turkey or chicken (no skin, no fried)
• 2 servings of cooked vegetables
• Unlimited plain water

Day 4

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 egg, scrambled (1 tsp of oil for cooking allowed)
• 1 apple
• 1 pear
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 2 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• Unlimited grapes
• 1 cup of carrots
• 1 small fresh-fruit cup
• Unlimited cucumbers (optional: 3 tbsp of fat-free or low-fat dressing)
• 5 oz of fish
• Unlimited plain water

Day 5

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 cup of cereal
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like
• 4 oz of fish, skinless chicken or turkey, not fried, or lean sirloin
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 servings of vegetables
• 1 cup of cooked brown rice
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 2 snacks (click here for choices)
• 1 cup of flavored water
• Unlimited plain water

Day 6

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 egg white omelet with vegetables (2 egg whites or ½ cup of egg beaters or 1 whole egg plus ¼ cup of chopped vegetables; 1 tsp of oil for cooking)
• 3 pieces of fruit
• 1 sandwich: 3 oz of turkey, chicken or ham on 2 slices of whole-grain or whole wheat bread (1/2 teaspoon of mayonnaise or 1 teaspoon of mustard allowed; you can also add lettuce and sliced tomatoes)
• 1 cup of freshly squeezed juice
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• ½ cup of cooked beans, chickpeas, lentils, or other legumes (but no baked beans)
• 5-oz veggie burger. Substitutions allowed: 5-oz turkey burger; 5-oz cheeseburger (ground sirloin); 4 BBQ buffalo wings; 5 oz of fish
• 2 snacks (click here for choices)
• Unlimited plain or seltzer water
• 1 can of diet soda

Day 7

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• Two 3-inch pancakes or two 3-inch waffles. Use no more than 1 tbsp of syrup
• 2 pieces of fruit
• 1 cup of green tea or other types of tea
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of vegetable soup (with or without chicken) or chicken noodle soup
• 2 servings of cooked vegetables
• 5 oz of fish (substitutions allowed: 5 oz of skinless chicken or turkey, not fried, or sirloin steak or ground sirloin)
• One 8-oz diet soda
• Unlimited plain water

Day 8

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like
• 1 sandwich: 3 oz of turkey, chicken or ham on 2 slices of whole-grain or whole wheat bread (1/2 teaspoon of mayonnaise or 1 teaspoon of mustard allowed; you can also add lettuce and sliced tomatoes)
• 2 servings of fruit
• 1 cup of cooked brown rice (measured after cooking)
• 1 small-size (1 cup) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of chili (with or without meat)
• 2 servings of cooked vegetables
• 1 cup of flavored water
• Unlimited plain water

Healthy, Low-Calorie Snacks
Christina is also allowed 2 snacks per day from this list:
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 20 raw almonds
• ½ apple, sliced, with 2 teaspoons peanut butter
• 2 cups air-popped popcorn (without butter or other condiments)
• 1 cup sliced bananas with fresh raspberries
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• ½ cup edamame (frozen soybeans)
• 1 cup grapes
• 1 large dill pickle wrapped in 1 thin slice Swiss cheese
• ½ small avocado
• 1 fat-free chocolate pudding cup
• 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries
• ½ cup low-fat cottage cheese with 5 strawberries
• 2 large graham cracker squares with 1 teaspoon peanut butter
• ½ cup sugar-free Jell-O and 2 tablespoons reduced-fat whipped topping
• ¼ cup fat-free ranch dressing with a cup of mixed raw veggies
• 1 large orange, sliced
• 1 slice of raisin bread
• 6 ounces tossed salad with lettuce, tomato, 1 tablespoon low-fat shredded cheese, cucumber, and ¼ cup fat-free dressing (but no bacon bits or croutons)
• ½ cup frozen low-fat yogurt topped with ½ cup blueberries, strawberries or raspberries
• 4 ounces water-packed tuna
• 1-2 cups cherry tomatoes
• 4 ounces cooked whole-grain noodles with 1 small fresh tomato and ½ ounce hard cheese
• 1/3 cup unsweetened applesauce with 1 slice whole-wheat toast
• 1 cup baby carrots
• 3 ounces lean roast beef
• 1 medium banana and 1 tablespoon cottage cheese
• 1 Yoplait Light Smoothie
• 1 seven-grain Belgian waffle, 1 teaspoon syrup allowed
• 60 Pepperidge Farm Baby Goldfish Cracker
• ½ medium cantaloupe
• 2 stalks celery and 2 ounces hummus
• Four large (1 ounce) marshmallows
• 8 Wheat Thins crackers with 2 teaspoons peanut butter
• 1 cup tomato soup made with water
• ½ whole-grain bagel with 1 ½ teaspoons light cream cheese
• ½ cup frozen orange juice (eat it like an Italian ice or sorbet)
• 1 Fudgsicle
• ¾ cup unsweetened applesauce with ¼ teaspoon cinnamon
• 1 small baked sweet potato with 2 tablespoons fat-free sour cream
• 3 Quaker Cheddar Cheese Rice Cakes
• Half a “finger” of string cheese with 5 while wheat crackers
• ½ cup peaches with ½ cup cottage cheese
• MorningStar Farms cheddar burger on whole wheat bun with 1 teaspoon ketchup or mustard
• ½ cup fat-free and sugar-free instant or packaged pudding
• 1 cup fresh strawberries
• ½ cup fresh blueberries
• ½ cup vegetable soup
• Half a turkey sandwich on whole-grain, seven-grain, or multigrain bread with 1 teaspoon mustard or low-fat mayonnaise
• 15 Back to Nature Sesame Ginger Rice Thins
• 3 domino-size slices low-fat cheese
• 5 slices Melba toast
• 4 rye crispbread crackers
• 8 saltine crackers with 2 teaspoons peanut butter
• 4 small ginger snaps
• ½ cup bran cereal with ¼ cup blueberries
• 2 tablespoons sunflower seeds

Week 20

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Day 1 - 4

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• For the next 4 days you will follow the food plan below. Feel free to switch things up from one day to the next such as the fruit and veggies and snacks. Remember, variety is good, so the more you can switch things from one day to the next, the better.
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 2 scrambled eggs or egg whites (optional: add ¼ cup of chopped vegetables, 1 tsp of oil for cooking)
• 1 strip of turkey bacon (substitution allowed: 1 small turkey sausage link)
• 1 small protein shake (200 calories or less)
• 2 servings of fruit (such as 1 medium apple and I medium banana)
• 1 cup of raw veggies (such as carrots, celery, red/yellow bell peppers, tomatoes)
• 1 sandwich (4 oz turkey, chicken, or lean sirloin; avoid white bread;
• 1 tbsp of low-fat mayo or mustard allowed)
• 1 cup of beans or legumes
• 1 cup of brown rice (measured after cooking)
• 2 servings of cooked veggies
• Unlimited plain water

Day 5

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
• 2 cups of carrots (raw or cooked)
• 2 cups of grapes
• 1 cup of soup (non-creamy)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie – 200 calories or less. No sugar should be added.
• 5 oz of fish. Substitutions allowed: 5 oz of skinless chicken or turkey (not fried) or sirloin steak or lean sirloin.
• 2 servings of cooked vegetables
• Unlimited water

Day 6

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• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
• 1 apple
• 1 pear
• 1 banana
• ½ large cucumber, sliced, with 2 tbsp of fat-free or low-fat dressing
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• One 8-oz cup of flavored water. You might want to keep it nice and chilled and drink it throughout the day.
• 1 ½ cups of soup (non-creamy)
• 2 servings of cooked vegetables
• 2 snacks (click here for choices)
• Unlimited plain water

Day 7

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 1 egg white omelet with vegetables (2 egg whites or ½ cup of Egg Beaters or 1 whole egg plus ¼ cup of chopped vegetables)
• 2 servings of fruit
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 5 oz of fish. Substitutions allowed: 5 oz of skinless chicken or turkey or lean sirloin (no skin, not fried).
• 1 cup of green tea or other type of tea
• 2 servings of cooked vegetables
• 2 snacks (click here for choices)
• Unlimited plain water

Day 8

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• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add fresh fruit instead.
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 2 cups of grapes
• 2 cups of raw baby carrots
• 1 ½ cups of soup (non-creamy)
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie – 200 calories or less. No sugar should be added
• 5 oz of skinless chicken or turkey, not fried, or lean sirloin, substitute with fish if preferred
• 2 servings of cooked vegetables
• Unlimited plain or seltzer water

Healthy, Low-Calorie Snacks
Christina is also allowed 2 snacks per day from this list:
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 20 raw almonds
• ½ apple, sliced, with 2 teaspoons peanut butter
• 2 cups air-popped popcorn (without butter or other condiments)
• 1 cup sliced bananas with fresh raspberries
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• ½ cup edamame (frozen soybeans)
• 1 cup grapes
• 1 large dill pickle wrapped in 1 thin slice Swiss cheese
• ½ small avocado
• 1 fat-free chocolate pudding cup
• 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries
• ½ cup low-fat cottage cheese with 5 strawberries
• 2 large graham cracker squares with 1 teaspoon peanut butter
• ½ cup sugar-free Jell-O and 2 tablespoons reduced-fat whipped topping
• ¼ cup fat-free ranch dressing with a cup of mixed raw veggies
• 1 large orange, sliced
• 1 slice of raisin bread
• 6 ounces tossed salad with lettuce, tomato, 1 tablespoon low-fat shredded cheese, cucumber, and ¼ cup fat-free dressing (but no bacon bits or croutons)
• ½ cup frozen low-fat yogurt topped with ½ cup blueberries, strawberries or raspberries
• 4 ounces water-packed tuna
• 1-2 cups cherry tomatoes
• 4 ounces cooked whole-grain noodles with 1 small fresh tomato and ½ ounce hard cheese
• 1/3 cup unsweetened applesauce with 1 slice whole-wheat toast
• 1 cup baby carrots
• 3 ounces lean roast beef
• 1 medium banana and 1 tablespoon cottage cheese
• 1 Yoplait Light Smoothie
• 1 seven-grain Belgian waffle, 1 teaspoon syrup allowed
• 60 Pepperidge Farm Baby Goldfish Cracker
• ½ medium cantaloupe
• 2 stalks celery and 2 ounces hummus
• Four large (1 ounce) marshmallows
• 8 Wheat Thins crackers with 2 teaspoons peanut butter
• 1 cup tomato soup made with water
• ½ whole-grain bagel with 1 ½ teaspoons light cream cheese
• ½ cup frozen orange juice (eat it like an Italian ice or sorbet)
• 1 Fudgsicle
• ¾ cup unsweetened applesauce with ¼ teaspoon cinnamon
• 1 small baked sweet potato with 2 tablespoons fat-free sour cream
• 3 Quaker Cheddar Cheese Rice Cakes
• Half a “finger” of string cheese with 5 while wheat crackers
• ½ cup peaches with ½ cup cottage cheese
• MorningStar Farms cheddar burger on whole wheat bun with 1 teaspoon ketchup or mustard
• ½ cup fat-free and sugar-free instant or packaged pudding
• 1 cup fresh strawberries
• ½ cup fresh blueberries
• ½ cup vegetable soup
• Half a turkey sandwich on whole-grain, seven-grain, or multigrain bread with 1 teaspoon mustard or low-fat mayonnaise
• 15 Back to Nature Sesame Ginger Rice Thins
• 3 domino-size slices low-fat cheese
• 5 slices Melba toast
• 4 rye crispbread crackers
• 8 saltine crackers with 2 teaspoons peanut butter
• 4 small ginger snaps
• ½ cup bran cereal with ¼ cup blueberries
• 2 tablespoons sunflower seeds

Week 21

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Day 1

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• One 6-oz low-fat or fat-free yogurt WITHOUT "fruit on the bottom." Add your own fresh fruit if you like.
• 2 cups of carrots (raw or cooked)
• 2 cups of grapes
• 1 cup of soup (non-creamy)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie – 200 calories or less. No sugar should be added.
• 5 oz of fish. Substitutions allowed: 5 oz of skinless chicken or turkey (not fried) or sirloin steak or lean sirloin.
• 2 servings of cooked vegetables
• Unlimited water

Day 2

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• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
• 1 apple
• 1 pear
• 1 banana
• ½ large cucumber, sliced, with 2 tbsp of fat-free or low-fat dressing
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• One 8-oz cup of flavored water. You might want to keep it nice and chilled and drink it throughout the day.
• 1 ½ cups of soup (non-creamy)
• 2 servings of cooked vegetables
• 2 snacks (click here for choices)
• Unlimited plain water

Day 3

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 1 egg white omelet with vegetables (2 egg whites or ½ cup of Egg Beaters or 1 whole egg plus ¼ cup of chopped vegetables)
• 2 servings of fruit
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 5 oz of fish. Substitutions allowed: 5 oz of skinless chicken or turkey or lean sirloin (no skin, not fried).
• 1 cup of green tea or other type of tea
• 2 servings of cooked vegetables
• 2 snacks (click here for choices)
• Unlimited plain water

Day 4

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• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add fresh fruit instead.
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 2 cups of grapes
• 2 cups of raw baby carrots
• 1 ½ cups of soup (non-creamy)
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie – 200 calories or less. No sugar should be added
• 5 oz of skinless chicken or turkey, not fried, or lean sirloin, substitute with fish if preferred
• 2 servings of cooked vegetables
• Unlimited plain or seltzer water

Day 5

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 cup of cereal with ½ cup of fat-free, low-fat, reduced-fat, skim or soy milk.
• Grapes, unlimited
• Carrots (raw or cooked), unlimited
• One 4-oz serving of fish with substitutions allowed: 4 oz chicken or turkey or lean sirloin (no skin, no fried)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie (200 calories or less. No added sugar)
• 2 snacks (click here for choices)
• 2 servings of cooked veggies
• Unlimited plain water

Day 6

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 2 scrambled eggs or egg whites (optional: add ¼ cup of chopped vegetables; 1 tsp of oil for cooking)
• 1 slice of bacon
• 1 cup of mixed fruit
• 1 cup of green tea or other types
• 1 cup of cooked lentils
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 apple
• Sliced cucumbers unlimited (dip in fat-free dressing, if desired)
• 5 oz of fish. Substitutions allowed: 5 oz skinless chicken or turkey (not fried) or sirloin steak or ground sirloin
• 2 cups of flavored water, regular water or seltzer water
• Unlimited plain water

Day 7

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 apple
• 1 pear
• 1 orange
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 cups of raw or cooked carrots
• 2 snacks (click here for choices)
• 1 cup of freshly squeezed lemonade. Limit sugar to no more than 1 tsp per cup.
• 5 oz of skinless turkey or chicken (no skin, no fried)
• 2 servings of cooked vegetables
• Unlimited plain water

Day 8

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 egg, scrambled (1 tsp of oil for cooking allowed)
• 1 apple
• 1 pear
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 2 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• Unlimited grapes
• 1 cup of carrots
• 1 small fresh-fruit cup
• Unlimited cucumbers (optional: 3 tbsp of fat-free or low-fat dressing)
• 5 oz of fish
• Unlimited plain water

Day 9

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 cup of cereal
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like
• 4 oz of fish, skinless chicken or turkey, not fried, or lean sirloin
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 servings of vegetables
• 1 cup of cooked brown rice
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 2 snacks (click here for choices)
• 1 cup of flavored water
• Unlimited plain water

Day 10

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 egg white omelet with vegetables (2 egg whites or ½ cup of egg beaters or 1 whole egg plus ¼ cup of chopped vegetables; 1 tsp of oil for cooking)
• 3 pieces of fruit
• 1 sandwich: 3 oz of turkey, chicken or ham on 2 slices of whole-grain or whole wheat bread (1/2 teaspoon of mayonnaise or 1 teaspoon of mustard allowed; you can also add lettuce and sliced tomatoes)
• 1 cup of freshly squeezed juice
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• ½ cup of cooked beans, chickpeas, lentils, or other legumes (but no baked beans)
• 5-oz veggie burger. Substitutions allowed: 5-oz turkey burger; 5-oz cheeseburger (ground sirloin); 4 BBQ buffalo wings; 5 oz of fish
• 2 snacks (click here for choices)
• Unlimited plain or seltzer water
• 1 can of diet soda

Day 11

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• Two 3-inch pancakes or two 3-inch waffles. Use no more than 1 tbsp of syrup
• 2 pieces of fruit
• 1 cup of green tea or other types of tea
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of vegetable soup (with or without chicken) or chicken noodle soup
• 2 servings of cooked vegetables
• 5 oz of fish (substitutions allowed: 5 oz of skinless chicken or turkey, not fried, or sirloin steak or ground sirloin)
• One 8-oz diet soda
• Unlimited plain water

Day 12

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like
• 1 sandwich: 3 oz of turkey, chicken or ham on 2 slices of whole-grain or whole wheat bread (1/2 teaspoon of mayonnaise or 1 teaspoon of mustard allowed; you can also add lettuce and sliced tomatoes)
• 2 servings of fruit
• 1 cup of cooked brown rice (measured after cooking)
• 1 small-size (1 cup) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of chili (with or without meat)
• 2 servings of cooked vegetables
• 1 cup of flavored water
• Unlimited plain water

Day 13-16

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For the next 4 days you will follow the food plan below. Feel free to switch things up from one day to the next such as the fruit and veggies and snacks. Remember, variety is good, so the more you can switch things from one day to the next, the better.

• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 2 scrambled eggs or egg whites (optional: add ¼ cup of chopped vegetables, 1 tsp of oil for cooking)
• 1 strip of turkey bacon (substitution allowed: 1 small turkey sausage link)
• 1 small protein shake (200 calories or less)
• 2 servings of fruit (such as 1 medium apple and I medium banana)
• 1 cup of raw veggies (such as carrots, celery, red/yellow bell peppers, tomatoes)
• 1 sandwich (4 oz turkey, chicken, or lean sirloin; avoid white bread; 1 tbsp of low-fat mayo or mustard allowed)
• 1 cup of beans or legumes
• 1 cup of brown rice (measured after cooking)
• 2 servings of cooked veggies
• Unlimited plain water

Healthy, Low-Calorie Snacks
Christina is also allowed 2 snacks per day from this list:
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 20 raw almonds
• ½ apple, sliced, with 2 teaspoons peanut butter
• 2 cups air-popped popcorn (without butter or other condiments)
• 1 cup sliced bananas with fresh raspberries
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• ½ cup edamame (frozen soybeans)
• 1 cup grapes
• 1 large dill pickle wrapped in 1 thin slice Swiss cheese
• ½ small avocado
• 1 fat-free chocolate pudding cup
• 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries
• ½ cup low-fat cottage cheese with 5 strawberries
• 2 large graham cracker squares with 1 teaspoon peanut butter
• ½ cup sugar-free Jell-O and 2 tablespoons reduced-fat whipped topping
• ¼ cup fat-free ranch dressing with a cup of mixed raw veggies
• 1 large orange, sliced
• 1 slice of raisin bread
• 6 ounces tossed salad with lettuce, tomato, 1 tablespoon low-fat shredded cheese, cucumber, and ¼ cup fat-free dressing (but no bacon bits or croutons)
• ½ cup frozen low-fat yogurt topped with ½ cup blueberries, strawberries or raspberries
• 4 ounces water-packed tuna
• 1-2 cups cherry tomatoes
• 4 ounces cooked whole-grain noodles with 1 small fresh tomato and ½ ounce hard cheese
• 1/3 cup unsweetened applesauce with 1 slice whole-wheat toast
• 1 cup baby carrots
• 3 ounces lean roast beef
• 1 medium banana and 1 tablespoon cottage cheese
• 1 Yoplait Light Smoothie
• 1 seven-grain Belgian waffle, 1 teaspoon syrup allowed
• 60 Pepperidge Farm Baby Goldfish Cracker
• ½ medium cantaloupe
• 2 stalks celery and 2 ounces hummus
• Four large (1 ounce) marshmallows
• 8 Wheat Thins crackers with 2 teaspoons peanut butter
• 1 cup tomato soup made with water
• ½ whole-grain bagel with 1 ½ teaspoons light cream cheese
• ½ cup frozen orange juice (eat it like an Italian ice or sorbet)
• 1 Fudgsicle
• ¾ cup unsweetened applesauce with ¼ teaspoon cinnamon
• 1 small baked sweet potato with 2 tablespoons fat-free sour cream
• 3 Quaker Cheddar Cheese Rice Cakes
• Half a “finger” of string cheese with 5 while wheat crackers
• ½ cup peaches with ½ cup cottage cheese
• MorningStar Farms cheddar burger on whole wheat bun with 1 teaspoon ketchup or mustard
• ½ cup fat-free and sugar-free instant or packaged pudding
• 1 cup fresh strawberries
• ½ cup fresh blueberries
• ½ cup vegetable soup
• Half a turkey sandwich on whole-grain, seven-grain, or multigrain bread with 1 teaspoon mustard or low-fat mayonnaise
• 15 Back to Nature Sesame Ginger Rice Thins
• 3 domino-size slices low-fat cheese
• 5 slices Melba toast
• 4 rye crispbread crackers
• 8 saltine crackers with 2 teaspoons peanut butter
• 4 small ginger snaps
• ½ cup bran cereal with ¼ cup blueberries
• 2 tablespoons sunflower seeds

Week 22

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Day 1 (Vigorous)

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
• 2 cups of carrots (raw or cooked)
• 2 cups of grapes
• 1 cup of soup (non-creamy)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie – 200 calories or less. No sugar should be added.
• 5 oz of fish. Substitutions allowed: 5 oz of skinless chicken or turkey (not fried) or sirloin steak or lean sirloin.
• 2 servings of cooked vegetables
• Unlimited water

Day 2

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• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like.
• 1 apple
• 1 pear
• 1 banana
• ½ large cucumber, sliced, with 2 tbsp of fat-free or low-fat dressing
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• One 8-oz cup of flavored water. You might want to keep it nice and chilled and drink it throughout the day.
• 1 ½ cups of soup (non-creamy)
• 2 servings of cooked vegetables
• 2 snacks (click here for choices)
• Unlimited plain water

Day 3

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• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 1 egg white omelet with vegetables (2 egg whites or ½ cup of Egg Beaters or 1 whole egg plus ¼ cup of chopped vegetables)
• 2 servings of fruit
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 5 oz of fish. Substitutions allowed: 5 oz of skinless chicken or turkey or lean sirloin (no skin, not fried).
• 1 cup of green tea or other type of tea
• 2 servings of cooked vegetables
• 2 snacks (click here for choices)
• Unlimited plain water

Day 4

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• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add fresh fruit instead.
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 2 cups of grapes
• 2 cups of raw baby carrots
• 1 ½ cups of soup (non-creamy)
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie – 200 calories or less. No sugar should be added
• 5 oz of skinless chicken or turkey, not fried, or lean sirloin, substitute with fish if preferred
• 2 servings of cooked vegetables
• Unlimited plain or seltzer water

Day 5

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 cup of cereal
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like
• 4 oz of fish, skinless chicken or turkey, not fried, or lean sirloin
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 servings of vegetables
• 1 cup of cooked brown rice
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 2 snacks (click here for choices)
• 1 cup of flavored water
• Unlimited plain water

Day 6

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 egg white omelet with vegetables (2 egg whites or ½ cup of egg beaters or 1 whole egg plus ¼ cup of chopped vegetables; 1 tsp of oil for cooking)
• 3 pieces of fruit
• 1 sandwich: 3 oz of turkey, chicken or ham on 2 slices of whole-grain or whole wheat bread (1/2 teaspoon of mayonnaise or 1 teaspoon of mustard allowed; you can also add lettuce and sliced tomatoes)
• 1 cup of freshly squeezed juice
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• ½ cup of cooked beans, chickpeas, lentils, or other legumes (but no baked beans)
• 5-oz veggie burger. Substitutions allowed: 5-oz turkey burger; 5-oz cheeseburger (ground sirloin); 4 BBQ buffalo wings; 5 oz of fish
• 2 snacks (click here for choices)
• Unlimited plain or seltzer water
• 1 can of diet soda

Day 7

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• Two 3-inch pancakes or two 3-inch waffles. Use no more than 1 tbsp of syrup
• 2 pieces of fruit
• 1 cup of green tea or other types of tea
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of vegetable soup (with or without chicken) or chicken noodle soup
• 2 servings of cooked vegetables
• 5 oz of fish (substitutions allowed: 5 oz of skinless chicken or turkey, not fried, or sirloin steak or ground sirloin)
• One 8-oz diet soda
• Unlimited plain water

Day 8

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup. • One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like • 1 sandwich: 3 oz of turkey, chicken or ham on 2 slices of whole-grain or whole wheat bread (1/2 teaspoon of mayonnaise or 1 teaspoon of mustard allowed; you can also add lettuce and sliced tomatoes) • 2 servings of fruit • 1 cup of cooked brown rice (measured after cooking) • 1 small-size (1 cup) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing • 1 cup of chili (with or without meat) • 2 servings of cooked vegetables • 1 cup of flavored water • Unlimited plain water

Healthy, Low-Calorie Snacks
Christina is also allowed 2 snacks per day from this list:
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 20 raw almonds
• ½ apple, sliced, with 2 teaspoons peanut butter
• 2 cups air-popped popcorn (without butter or other condiments)
• 1 cup sliced bananas with fresh raspberries
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• ½ cup edamame (frozen soybeans)
• 1 cup grapes
• 1 large dill pickle wrapped in 1 thin slice Swiss cheese
• ½ small avocado
• 1 fat-free chocolate pudding cup
• 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries
• ½ cup low-fat cottage cheese with 5 strawberries
• 2 large graham cracker squares with 1 teaspoon peanut butter
• ½ cup sugar-free Jell-O and 2 tablespoons reduced-fat whipped topping
• ¼ cup fat-free ranch dressing with a cup of mixed raw veggies
• 1 large orange, sliced
• 1 slice of raisin bread
• 6 ounces tossed salad with lettuce, tomato, 1 tablespoon low-fat shredded cheese, cucumber, and ¼ cup fat-free dressing (but no bacon bits or croutons)
• ½ cup frozen low-fat yogurt topped with ½ cup blueberries, strawberries or raspberries
• 4 ounces water-packed tuna
• 1-2 cups cherry tomatoes
• 4 ounces cooked whole-grain noodles with 1 small fresh tomato and ½ ounce hard cheese
• 1/3 cup unsweetened applesauce with 1 slice whole-wheat toast
• 1 cup baby carrots
• 3 ounces lean roast beef
• 1 medium banana and 1 tablespoon cottage cheese
• 1 Yoplait Light Smoothie
• 1 seven-grain Belgian waffle, 1 teaspoon syrup allowed
• 60 Pepperidge Farm Baby Goldfish Cracker
• ½ medium cantaloupe
• 2 stalks celery and 2 ounces hummus
• Four large (1 ounce) marshmallows
• 8 Wheat Thins crackers with 2 teaspoons peanut butter
• 1 cup tomato soup made with water
• ½ whole-grain bagel with 1 ½ teaspoons light cream cheese
• ½ cup frozen orange juice (eat it like an Italian ice or sorbet)
• 1 Fudgsicle
• ¾ cup unsweetened applesauce with ¼ teaspoon cinnamon
• 1 small baked sweet potato with 2 tablespoons fat-free sour cream
• 3 Quaker Cheddar Cheese Rice Cakes
• Half a “finger” of string cheese with 5 while wheat crackers
• ½ cup peaches with ½ cup cottage cheese
• MorningStar Farms cheddar burger on whole wheat bun with 1 teaspoon ketchup or mustard
• ½ cup fat-free and sugar-free instant or packaged pudding
• 1 cup fresh strawberries
• ½ cup fresh blueberries
• ½ cup vegetable soup
• Half a turkey sandwich on whole-grain, seven-grain, or multigrain bread with 1 teaspoon mustard or low-fat mayonnaise
• 15 Back to Nature Sesame Ginger Rice Thins
• 3 domino-size slices low-fat cheese
• 5 slices Melba toast
• 4 rye crispbread crackers
• 8 saltine crackers with 2 teaspoons peanut butter
• 4 small ginger snaps
• ½ cup bran cereal with ¼ cup blueberries
• 2 tablespoons sunflower seeds

Week 23

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Day 1

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 cup of cereal
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like
• 4 oz of fish, skinless chicken or turkey, not fried, or lean sirloin
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 servings of vegetables
• 1 cup of cooked brown rice
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 2 snacks (click here for choices)
• 1 cup of flavored water
• Unlimited plain water

Day 2

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 egg white omelet with vegetables (2 egg whites or ½ cup of egg beaters or 1 whole egg plus ¼ cup of chopped vegetables; 1 tsp of oil for cooking)
• 3 pieces of fruit
• 1 sandwich: 3 oz of turkey, chicken or ham on 2 slices of whole-grain or whole wheat bread (1/2 teaspoon of mayonnaise or 1 teaspoon of mustard allowed; you can also add lettuce and sliced tomatoes)
• 1 cup of freshly squeezed juice
• 1 large-size (3 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• ½ cup of cooked beans, chickpeas, lentils, or other legumes (but no baked beans)
• 5-oz veggie burger. Substitutions allowed: 5-oz turkey burger; 5-oz cheeseburger (ground sirloin); 4 BBQ buffalo wings; 5 oz of fish
• 2 snacks (click here for choices)
• Unlimited plain or seltzer water
• 1 can of diet soda

Day 3

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• Two 3-inch pancakes or two 3-inch waffles. Use no more than 1 tbsp of syrup
• 2 pieces of fruit
• 1 cup of green tea or other types of tea
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of vegetable soup (with or without chicken) or chicken noodle soup
• 2 servings of cooked vegetables
• 5 oz of fish (substitutions allowed: 5 oz of skinless chicken or turkey, not fried, or sirloin steak or ground sirloin)
• One 8-oz diet soda
• Unlimited plain water

Day 4

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• One 6-oz low-fat or fat-free yogurt WITHOUT “fruit on the bottom.” Add your own fresh fruit if you like
• 1 sandwich: 3 oz of turkey, chicken or ham on 2 slices of whole-grain or whole wheat bread (1/2 teaspoon of mayonnaise or 1 teaspoon of mustard allowed; you can also add lettuce and sliced tomatoes)
• 2 servings of fruit
• 1 cup of cooked brown rice (measured after cooking)
• 1 small-size (1 cup) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 cup of chili (with or without meat)
• 2 servings of cooked vegetables
• 1 cup of flavored water
• Unlimited plain water

Day 5

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 cup of cereal with ½ cup of fat-free, low-fat, reduced-fat, skim or soy milk.
• Grapes, unlimited
• Carrots (raw or cooked), unlimited
• One 4-oz serving of fish with substitutions allowed: 4 oz chicken or turkey or lean sirloin (no skin, no fried)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 freshly squeezed fruit smoothie (200 calories or less. No added sugar)
• 2 snacks (click here for choices)
• 2 servings of cooked veggies
• Unlimited plain water

Day 6

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 2 scrambled eggs or egg whites (optional: add ¼ cup of chopped vegetables; 1 tsp of oil for cooking)
• 1 slice of bacon
• 1 cup of mixed fruit
• 1 cup of green tea or other types
• 1 cup of cooked lentils
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 1 apple
• Sliced cucumbers unlimited (dip in fat-free dressing, if desired)
• 5 oz of fish. Substitutions allowed: 5 oz skinless chicken or turkey (not fried) or sirloin steak or ground sirloin
• 2 cups of flavored water, regular water or seltzer water
• Unlimited plain water

Day 7

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 apple
• 1 pear
• 1 orange
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 1 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• 2 cups of raw or cooked carrots
• 2 snacks (click here for choices)
• 1 cup of freshly squeezed lemonade. Limit sugar to no more than 1 tsp per cup.
• 5 oz of skinless turkey or chicken (no skin, no fried)
• 2 servings of cooked vegetables
• Unlimited plain water

Day 8

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• 2 cups of coffee (8 oz per cup). Limit sugar and cream or milk to 1 tsp per cup.
• 1 egg, scrambled (1 tsp of oil for cooking allowed)
• 1 apple
• 1 pear
• 1 cup of cooked beans, chickpeas, lentils or other legumes (but no baked beans)
• 2 medium-size (2 cups) green garden salad, vegetables only – no bacon bits, croutons, eggs, etc. – plus 3 tbsp of fat-free or low-fat dressing
• Unlimited grapes
• 1 cup of carrots
• 1 small fresh-fruit cup
• Unlimited cucumbers (optional: 3 tbsp of fat-free or low-fat dressing)
• 5 oz of fish
• Unlimited plain water

Healthy, Low-Calorie Snacks
Christina is also allowed 2 snacks per day from this list:
• 2 cups of coffee (8 oz per cup). Limit sugar to 1 packet and cream or milk to 1 tsp per cup.
• 20 raw almonds
• ½ apple, sliced, with 2 teaspoons peanut butter
• 2 cups air-popped popcorn (without butter or other condiments)
• 1 cup sliced bananas with fresh raspberries
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• ½ cup edamame (frozen soybeans)
• 1 cup grapes
• 1 large dill pickle wrapped in 1 thin slice Swiss cheese
• ½ small avocado
• 1 fat-free chocolate pudding cup
• 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries
• ½ cup low-fat cottage cheese with 5 strawberries
• 2 large graham cracker squares with 1 teaspoon peanut butter
• ½ cup sugar-free Jell-O and 2 tablespoons reduced-fat whipped topping
• ¼ cup fat-free ranch dressing with a cup of mixed raw veggies
• 1 large orange, sliced
• 1 slice of raisin bread
• 6 ounces tossed salad with lettuce, tomato, 1 tablespoon low-fat shredded cheese, cucumber, and ¼ cup fat-free dressing (but no bacon bits or croutons)
• ½ cup frozen low-fat yogurt topped with ½ cup blueberries, strawberries or raspberries
• 4 ounces water-packed tuna
• 1-2 cups cherry tomatoes
• 4 ounces cooked whole-grain noodles with 1 small fresh tomato and ½ ounce hard cheese
• 1/3 cup unsweetened applesauce with 1 slice whole-wheat toast
• 1 cup baby carrots
• 3 ounces lean roast beef
• 1 medium banana and 1 tablespoon cottage cheese
• 1 Yoplait Light Smoothie
• 1 seven-grain Belgian waffle, 1 teaspoon syrup allowed
• 60 Pepperidge Farm Baby Goldfish Cracker
• ½ medium cantaloupe
• 2 stalks celery and 2 ounces hummus
• Four large (1 ounce) marshmallows
• 8 Wheat Thins crackers with 2 teaspoons peanut butter
• 1 cup tomato soup made with water
• ½ whole-grain bagel with 1 ½ teaspoons light cream cheese
• ½ cup frozen orange juice (eat it like an Italian ice or sorbet)
• 1 Fudgsicle
• ¾ cup unsweetened applesauce with ¼ teaspoon cinnamon
• 1 small baked sweet potato with 2 tablespoons fat-free sour cream
• 3 Quaker Cheddar Cheese Rice Cakes
• Half a “finger” of string cheese with 5 while wheat crackers
• ½ cup peaches with ½ cup cottage cheese
• MorningStar Farms cheddar burger on whole wheat bun with 1 teaspoon ketchup or mustard
• ½ cup fat-free and sugar-free instant or packaged pudding
• 1 cup fresh strawberries
• ½ cup fresh blueberries
• ½ cup vegetable soup
• Half a turkey sandwich on whole-grain, seven-grain, or multigrain bread with 1 teaspoon mustard or low-fat mayonnaise
• 15 Back to Nature Sesame Ginger Rice Thins
• 3 domino-size slices low-fat cheese
• 5 slices Melba toast
• 4 rye crispbread crackers
• 8 saltine crackers with 2 teaspoons peanut butter
• 4 small ginger snaps
• ½ cup bran cereal with ¼ cup blueberries
• 2 tablespoons sunflower seeds