Breakfast: orange juice or 1% calcium milk with 2 slices of brown toast(multigrain), or oat meal cereal(no sugar), 2 egg whites, no yokes.

Snack #1: Protein shake or bar.

Lunch: Tuna salad or sandiwich, any salad with a bot of olive oil and some vinigar, or a turkey or ham sandwich, always with brown toast or toasted toast. With diekt coke or even better, perrier.

Snack #2: Fruits like green apples, cantaloupes, orange, grapefruits, tangerines.

Supper: A normal size steak, or chicken breast, fish. With a normal size salad. You can have a diet soda or perrier.

Thats all for the day. And drink up to 2-3 liters of water, very important.

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