Nutrition Summary - this is going to be a tight and super-CLEAN eating plan. I'm allowed to choose from a variety of protein and carb sources as well as an assortment of condiments/spices. BOO to the following items: all the typical processed foods, margarines, spreads, mayos, olives, avocados, mixes, canned goods, and cooking oils. I'm allowed a little EVOO consumption on a daily basis. The next list of items also have to go and I will miss them--but it's not a permanent life-long deprivation...cheese, dairy products (not that I consumed much of them except Greek yogurt), nuts & seeds (good-bye raw almonds) and desserts (not that I had much of anything on a regular basis) and fruit--that will hurt a little too.
A typical day of eating will look like this:
M1: 6 eggwhites or 1 cup non-fat cottage cheese
2 pouches Cream of Wheat, 2 Shredded Wheat, or 1.5 servings oatmeal
M2: 120 gms chicken breast or 1 can tuna (can alternate other protein sources such as turkey)
20 mini rice-cakes or 3 large rice-cakes or 120 gms yams or sweet potatoes
M3: 120 gms chicken breast or 1 can tuna (can alternate other protein sources such as turkey)
250 gms veggie mix or 20 mini rice-cakes, or 120 gms yams or sweet potatoes
M4: 120 gms chicken breast of 1 can tuna or 8 egg whites or 1 cup non-fat cottage cheese
Salad of greens, cucumbers, pepers, etc. and 1-2 Tblsps. of EVOO + Balsamic Vinegar
M5: 150 gms tuna or 1 cup nonfat cottage cheese
1/2 c. cooked brown rice and choice of green veggies
So--this is plenty of food. I'm to eat every 3 hours (ideally).
Supps: Zero-carb whey protein powder (in a pinch)
Essential Fatty Acids - 3 gms twice daily w/ 2nd dose at M5
Condiments allowed: Pam Cooking Spray, mustard (and mustard variations), ketchup, salsa, redhot sauce, Mrs. Dash, Crystal Light, Sugar Twin, Equal, Splenda, or Stevia, light soy sauce, any herbs/spices (not salted forms), Carb Options Sauces (bbq, teriyaki, steak sauce), any diet carbonated drinks.