This program will help you have a guideline of what a daily low-calorie menu is about, you can make substitutions but please make sure that the foods that you choose to substituted are equal to the options in the menu.

Please buy Organic and non GMO if possible. Buy whole foods, unrefined options, try to eat 90% veggies and healthy carbs and 10% animal protein. Remember that veggies are full of phytonutrients and natural proteins and fiber. Veggie proteins are much easier to digest and friendly with out body than animal proteins.

When buying animal protein buy grass fed, as possible. the closes you can find to a hormone free, antibiotic free, wild or cage free possible. (the closest to nature)

If you feel hungry you can always add extra veggies to any meal, load up yourself on all kind of veggies is the best option. If you are on the go do an smoothie, this is the best way to have a great healthy meal or snack.

Follow this eating ideas and play with this for an entire month and you will be impressed by the results

• Breakfast options Pick only 4 options : (1 carb, 1 prot, 1 drink)

1 Ezekiel toast (carb)

1 cup of fruit (carb)

8 oz of coffee or non-caloric drink

1/2 cup of oatmeal cooked in water (carb)

6 oz fresh natural orange juice (carb)

3 egg whites omelet with veggies (prot)

4 TBS of farina cooked in water (carb)

8 oz unsweetened almond milk or coconut milk (prot)

1 cup of unsweetened tea (green tea best option)

home made smoothie

• Lunch Options, pick only 2 options: (1 prot, 1 carb)

salad with all the veggies you choose (prot, carb)

1 cup of brown rice (carb)

1 oz turkey or chicken breast (prot)

1 cup of veggie soup low sodium (prot, carb)

4 oz sweet potato (carb)

1/4 cup of butternut squash (carb)

• Morning or afternoon snacks options pick only 1 option:

1/2 cup of fruit

6 oz unsweetened yogurt

8 oz unsweetened almond or coconut milk

1 whole fruit (but we are talking about medium size like a pear, apple, banana, orange, tangerine)

1 TBS almond butter

1 TBS peanut butter

1/4 cup of mixed raw nuts

1/4 cup of mixed seeds (unsalted is best)

Home made smoothie

• Dinner options, please pick 2 options: (1 carb, 1 prot)

3 oz animal protein (fat free, clean cut , lean meat) (prot)

1 cup of quinoa (prot an carb)

1 cup of wild rice (carb)

3 oz of baked potato (carb)

1 cup of miracle noodles (carb)

1 big green salad with a lot of colored veggies (prot, carb)

4 oz sweet potato (carb)

1 ezekiel toast (carb)