1.  I basically have a meat and veg salad two times a day, lunch and dinner

2.  I have two small fruit servings a day

3.  I have  an egg, and try to have it different most days and I might make an omelette and throw a piece of low fat cheese in it.

4.  Spinach helps lower food cravings.

5.  If you are hungry, drink something or have a small protein to tide you over, like low-fat baby bell cheese or some kind of low fat cheese or meat.

6.  I eat three protein snacks a day and I vary it between something from Lindora.com, or a protein bar or shake.

7.  Also, you can have nuts and seeds as a protein.  You are better off with unsalted and you need to measure it out.  For example, a measured cup of mixed nuts can be 30g of carbs.  If you want to lose weight, that is like a third of your day’s carbs. So, have half a cup and a piece of cheese, but you are better off not eating an entire cup.  Sunflower and sunflower seeds has a similar carb count at 28g for a full cup.  (sugar is low, so you that is good)

PROTEIN NUMBER ONE.  I do an egg.  If it makes you happy, have an egg with some bacon or turkey sausage by Jenny-O.

Have a piece of Fruit.  You are better off with berries or citrus.  So have half a grapefruit or some strawberries.  Go ahead, spray whipped cream on it–no carbs or sugar.

Look at the portion size of fruit in the paperwork.  I do half a banana, but I stick to the lowest in carbs–berries and citrus.  Some fruits like Apples and Bananas are high in carbs/sugar.

PROTEIN CHOICES:  Eggs, cheese, turkey, chicken, sausage, hot dog, etc. You can do a yogurt, but you should try Greek Yogurt, tastes SO much better than regular yogurt and healthier too.  Dannon lite and fit makes a GREEK YOGURT that is really good and low in carbs and sugar.  Get the cherry or raspberry one.  They use beatles for color in their strawberry and blueberry one and that makes me want to puke.  There is low-fat Cottage Cheese too.

Another kind of protein you can do is a protein bar….pick one from the choices and the right size.  Power Crunch bar, the chocolate one and the peanut butter one are two very good flavors. These taste like delicious wafer bars.  There are more at Smart and Final, but these two are the best and Trader Joes prices are slightly better.  The Trader Joe’s protein shakes in a can are really low in carbs (taste better cold).  These are not the thickest shakes, so if you mix in some almond milk, that would be better.

You should try UNSWEETENED vanilla almond milk.  LOW in sugar and carbs and really not bad at all.  Healthier for you and better for a diet.  It is in the refrigerated section near the milk in Trader Joes.

I have a protein, but I throw the protein in a salad and make it a big salad.  You have to have salad twice a day.

There is a choice of two veggies (check portion size) to put in the salad if you want.

2 cups lettuce in that salad.  I just do a good salad and I throw in

You can have a fruit serving.  Check size.

just like lunch.  (see lunch)

I do a small Carbolite (now only at a few places like the yogurt store next to Ralphs on Ventura and Topanga and a few out-of-the-way places) or low sugar ice cream like Breyer’s has or Dreyers (usually says no sugar added).  Just a cup of it.  Measure and look at the serving size and carbs on the label.  But, you have to look at how many carbs have added up to pick.  Most proteins have no carbs.  You can have another power crunch bar too.

You can drink Splenda type soda, but get in 80 ounces of fluid a day!

Coffee:  Non fat dairy creamer can be used and Splenda type sweetener

Non Fat salad dressing on salad, I use Trader Joe’s Ginger Soy Non fat and it is so good.  Look at labels.  Balsamic vinaigrette is good and low fat Ranch is usually good.

Consider a multi B vitamin to keep your energy up!  I get two B shots a week and weight often.  You should weigh daily and see how it is going!

You can do a grain or bread instead of a protein, but only 3 times a week and look at the size.  Instead of a protein, for example, you can do a slice of wheat toast.  Oatmeal is only half a cup.  Get bread that is low carb and high fiber.  Dave’s Killer Bread at Pavillions and other places…you can look online.  It is good and high in protein and a lot of fiber.  Ezekiel bread at Trader Joes is one of the best.  But, only two slices a week!!  There are low-carb tortillas available at Trader Joes and Costco.  There is a huge difference between a regular carb tortilla and low-carb tortilla.  One is almost 40 carbs and one is under 10.  Also, Western Bagel has low carb (10g) Perfect 10 bagels.  They are tasty and such a great carb count!  And they have protein too.

Restricted diet!!!    But, it works and if you are eating about every 2-3 hours, you won’t die!