An eating plan to keep your metabolism humming and shed weight fast.

DAYS 1 and 2

Breakfast
Omelet with 4 egg whites, 1 whole egg, 1/4 c minced broccoli or asparagus, 1 tsp shredded low-fat cheese

1 c plain coffee or green tea

12 oz water


Snack
1/4 c plain nonfat yogurt and 6 cherries
OR
12 oz protein shake with 1 scoop protein powder (low-carb, low-sugar, less than 115 calories)

20 oz water


Lunch
6 oz grilled chicken breast

3 c lettuce with 2 Tbsp light or low-fat dressing

1/2 c steamed broccoli, asparagus, green beans, peas, or carrots

20 oz water


Snack
8 almonds
OR
12 oz protein shake
OR
Apple or banana with 1 Tbsp natural peanut butter

20 oz water


Dinner
8 oz grilled chicken, beef, turkey, or Boca burger (no bread/bun)

1/2 c steamed broccoli or asparagus

3 c plain lettuce with 2 Tbsp fat-free dressing, lemon juice, or balsamic vinegar

20 oz water


Snack
1/4 c cottage cheese with 1/2 c mixed berries or 6 cherries

DAYS 3 to 7

Breakfast
Omelet with 4 egg whites and minced asparagus and 1 slice plain whole-wheat toast
OR
12 oz protein shake and 1 apple with 1 Tbsp natural peanut butter

1 c green tea

12 oz water


Snack
1/4 c plain nonfat yogurt with 1/2 c mixed berries or 6 cherries
OR
8 almonds

20 oz water


Lunch
Pick one: Small sweet potato, small baked potato, 1/4 c brown rice, 1 slice whole-wheat pita or bread
WITH
Pick one: 6 oz tuna in water; grilled chicken, tuna or turkey; turkey or Boca burger (no bread or bun)

2 c plain lettuce with 2 Tbsp lemon juice or low-fat balsamic vinaigrette

1 c broccoli with 2 Tbsp honey mustard

20 oz water


Snack
8 almonds
OR
6 cherries
OR
Apple with 1 Tbsp natural peanut butter

20 oz water


Dinner
Pick one: 6 oz sirloin steak, beef burger, grilled chicken or turkey; 8 oz tuna, salmon, or freshwater fish
WITH
1/4 c steamed brown rice

3 c lettuce with 2 Tbsp fat-free dressing

1/2 c mixed vegetables or 1 c broccoli

2 Tbsp honey mustard

20 oz water


Snack
1/4 c plain nonfat yogurt with 1/2 c berries
OR
1/4 c cottage cheese with 1/2 c berries