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