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Meal Suggestions 

8:00 am (Meal One) 

-Protein Shake

-4oz of Fruit

11:00 am (Meal Two)

-Protein Shake

-4oz of Fruit

2:00 pm (Meal Three)

-Protein Shake

--200 grams of Meat or Tofu

-50 Grams of rice (Brown preferred) or pasta or 150 grams or Sweet Potato

-2 oz of Vegetable or 4oz Salad

 

5:00 pm (Meal Four)

-200 grams of Meat or Tofu

-50 Grams of rice (Brown preferred) or pasta or 150 grams or Sweet Potato

-2 oz of Vegetable or 4oz Salad

8:00 pm (Meal Five)

-Protein Shake

2 weekend cheat meals (Splurge) 

All Foods should be weighed uncooked

 

For those looking to reduce their weight and eat nutritiously, olive oil, avocado oil, rice bran, and coconut oil are the top choices. Regardless of which oil you use, it is essential to remember that one should consume it in moderation. 

Season before cooking not after cooked

Balsamic Vinegar for salad dressing 

Water intake- Water needs vary from one person to the other, but the typical recommended amount of 64 ounces per day can help an average person who wants to shed off just a few pounds. Generally, your thirst should be the guide. Adjust the intake accordingly if you still feel thirsty after taking 64 ounces

 

**ESSENTIALLY 2-3 LITERS A DAY but a Gallon a Day Keeps the doctor away 

*I am not a certified health nutritionist however this was provided to me during all my Professional Bouts to lose 20 lbs in 10 weeks on a consistent basis, 

  

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