Lean protein   (3 -5 oz.)

   Best if:  

• • organic
  • hormone free
  • antibiotic free
  • free range fed

• Chicken breast
• beef, venison, buffalo 
• white fish  (cod, tilapia, orange roughy) 
• low-sodium seafood (shrimp, scallops, real crab, lobster, tuna)
• cottage cheese (full-fat, no more than 5grams of carbohydrates per serving)
• whole eggs (2 - 3 per meal)
• Whey Protein Shake (15 to 20 grams protein per serving)

   Vegetables

• • Pick 1 to 3 Equalling 

           A Heaping Handful

• Cabbage, celery, green beans,
• spinach, beet greens, lettuce,
• radishes, cucumbers, asparagus
• onion, tomatoes, fennel, broccoli

   Fruit

• Pick 1
• Heaping handful  

• Strawberries, blueberries,
• grapefruit, apples,
• oranges, tomatoes

   Bread

• • Equal to 1/2 slice of bread     

• Low Carbohydrate cracker or bread
• Gluten free cracker or bread
• Sprouted Grain tortilla or bread

   Fats/Oils

• • Minimal amounts allowed

• Coconut Oil  -  1 tsp -  2 Tbsp daily if desired
• Avocado - 1/2  daily if desired
• Chia Seed - 1 Tbsp daily as Omega 3 supplement