1 Slice of Toast (whole wheat bread) Choose one of the following to replace:

• 1 ounce (1/8 cup) of Sunflower Kernels (these are gluten free, but refrain from the Planters brand which has traces of gluten)
• 1/2 cup of whole Grain Cereal (eg: Kashi Go Lean)
• 1/2 high Protein Bar
• 5 ounces of Meal Replacement Shake
• 2 ounces (1/4 cup) of Low Fat Yogurt with 1/2 teaspoon of Flax Seeds

Grapefruit (choose one of the following to replace):

• 1/2 teaspoon of Baking Soda in a glass of water at least 30 minutes before eating. Use another piece of Fruit in its place when you eat

Banana (choose one of the following to replace):

• 2 Kiwi = 1 Banana (so for 1/2 Banana days have 1 Kiwi)
• 1 cup of Papaya
• 2 Apricots

Peanut Butter (choose one of the following to replace):

• Soy Butter
• Sunflower Seed Butter
• Same measurement of Sunflower Kernels

Tuna (same measurement unless specified):

• Cottage Cheese
• 2 ounces of cooked chicken meat (to repack 1/2 cup of tuna, 4 ounces for whole cup of tuna)
• Tofu
• Almonds
• Flax Seeds
• Pumpkin Seeds
• Peanuts

Hot Dogs (choose one of the following to replace):

• Veggie Dogs
• Bratwurst
• Beans or lentils, any type (4 ounces or 1/2 cup per hot dog)

Small Apple (another fleshy fruit):

• Plums
• Peaches
• Grapes

Egg (choose one of the following to replace):

• 1 cup of Milk
• 1 Chicken Wing
• 1/4 cup of Seeds or Nuts
• 2 slices of Bacon

Vanilla Ice Cream (choose one of the following to replace):

• Same measurement of strawberry or banana milk (avoid chocolate since it contains caffeine)
• Same measurement of low fat yogurt with a small amount of fruit
• Apple Juice

Green Beans (choose one of the following to replace):

• Lettuce with a few cherry tomatoes
• Same measurement Tomato
• 3 cups of raw Spinach or 1 cup cooked and drained

Carrots (choose one of the following to replace):

• 2 cups of fresh Spinach or 1/2 cup cooked, boiled and drained
• Same measurement of Beets
• Whole Bell Pepper
• Small salad with 1 cup fresh Spinach, 1/4 Bell Pepper and a few Cherry Tomatoes. Use salt, pepper, muster, lemon pepper or lemon juice for seasoning

Broccoli (choose one of the following to replace):

• Cauliflower
• Beets
• Asparagus
• Brussel Sprouts

Cheddar Cheese (choose one of the following to replace):

• Cottage Cheese (1 cup = 1 slice)
• 2 Eggs
• 2 ounces Ham

Cottage Cheese (choose one of the following to replace):

• 2 ounces of Cheddar Cheese for 1 cup of cottage cheese
• 2 Eggs
• 2 ounces of Ham

Coffee or Tea (choose one of the following to replace):

• Sugar-Free Hot Chocolate with hot water

CLICK HERE FOR THE 4 DAY OFF MEAL PLAN
CLICK HERE FOR A VEGETARIAN AND VEGAN VERSION
CLICK HERE FOR THE 3 DAY MILITARY DIET

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