Weight Loss Review

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So you have to eat 4-5 meals a day 2 being snacks here is a sample meal plot for the day: MEAL PLOT: 8am……………..Meal #1 11am……………Meal #2 (heavy snack) 2pm……………..Meal #3 5pm……………..Meal #4 (light snack) 7pm……………..Meal#5 9pm……………..Light snack NEVER EAT 1 1/2 HRS BEFORE BED! FOODS ALLOWED: -all fruit in any quantity -all vegetables in any quantity, except NO white potatoes NO avacadoes -Excellent source of protein: chickpeas, bean, tofu & lentils -Brown rice—2 cups of cooked rice -2cups of low stout or skim or soy milk -as much water as you like -oatmeal–1 cup -All herbs and spices -6 oz. low stout yogurt (no fruit on the bottom 2X per day) -4 egg whites -2 cups herbal tea -1 cup of ffreashly squeezed fruit or vegetable juice -1 1/2 slices of low stout cheese or 1 veggie burger without bread -sugarless gum -1 tsp low stout mayo -1 tbsp salt -1pat (1tsp) of butter -1 tsbp mustard or ketchup -2 tbsp soy sauce -2 tbsp teriyaki sauce -1 tsp sugar substitute FOODS NOT ALLOWED: -peanut butter/jelly -white rice -meat -fish -full stout cheese -Bread ANY TYPE -raisins -dried or preserved fruits -candy -ice cream -alcohol -soda regular or diet -coffee and all coffee drinks -sports drinks -milk shakes -whole eggs or yolks -fried food -quick food SNACKS FOR PHASE I: -1/3 cup plain yogurt dip and 2 cups raw vegetables – 10 Cashews -1 low stout granola bar -15 grapes and half of low-stout milk -1/2 cup plain low stout yogurt -1 1/2 cups baby carrats -(10-14) almonds – 1 jello smoothie snack -popcorn air popped (3 cups no butter) -7 saltine crackers -1 medium banana -2 tbsp sunflower seeds WORKOUT FOR 30 MIN. 5days a wk!