(Created by Chantal)

Eating Plan:

*This plan does not consist of designated meal times or specific recipes to follow. Instead, you’re going to be eating on your own time and meals that you’re able to prepare. Just follow these rules and allowable foods below:

 Rules:

1. Portion Sizes: Protein should be about the size of your fist when it’s loosely clenched. Carbs should be about the size of two cupped hands. Healthy fats should be a scant handful (for nuts) or a tablespoon for oils. A portion of fruit is 1 cup of berries or a medium-large sized whole fruit (like an apple or banana), Veggies are UNLIMITED.

2. Eat every 3 hours (30 minutes more/less is OK)

3. Absolutely NO white flour. (I eat it if I have no other choice)

4. No carbs after your afternoon snack.

5. Eat your last meal at least 2 hours before bed

6.  You can have one cheat meal per week. Not a cheat day. (example: a pasta dinner on Saturday night, or a chocolate bar as a snack)

7.  After 4 weeks you can add a second cheat meal per week if you wish.

*A day should look like this:

-The FIRST thing to do is drink 2 glasses of water (500ml/16oz) RIGHT AWAY!!!!!

-Eat breakfast within the hour you wake up, so that your metabolism will be kicked into gear after sleeping for so long and not eating during that period. 

-Breakfast should consist of a carb, a protein, fruit, and a healthy fat

-3 hours later have a snack: protein + carb OR healthy fat + fruit or veggie

-3 hours later have your lunch: protein + carb + healthy fat + fruit or veggie

-3 hours later have a snack: protein + carb OR healthy fat + fruit or veggie

-3 hours later have your dinner: protein + healthy fat + veggie.

**Fruit is considered a carb due to the high amount of sugar in it, so you’re gonna wanna cut them out after your afternoon snack.

Allowable Foods:

*Protein:

-    Skinless Chicken Breast

-    Eggs (limit to 2 full eggs, whites are unlimited)

-    Lean fish

-    Tofu

-    Sugar-free protein powder

-    0%, sugar-free greek yogurt

-    Legumes (like beans)

*Carbs:

NO WHITE FLOUR

NO PROCESSED SUGAR

-    Plain Oatmeal

-    Quinoa

-    Butternut Squash/Sweet Potato

-    Turnips

-    Brown Rice

-    Whole grain bread/pasta

-    Ryvita Crackers

*Any veggies/fruit

*Fats:

-    Ground Flax Seed

-    Chia Seed

-    Nuts

-    Olive/Sesame/Canola/Vegetable/Truffle Oil