SAMPLE EATING PLAN FOR WEIGHT LOSS

THIS EATING PLAN IS ONLY A SAMPLE. IT IS BASED ON THE RESEARCH AND EXPERIENCE OF THE AUTHOR. THE AUTHOR IS NOT A LISCENSED PHYSICIAN, NUTRITIONIST, DIETICIAN OR EXERCISE PHYSIOLOGIST. PLEASE CONSULT
WITH YOUR DOCTOR BEFORE TAKING MEDICAL ACTION OR MAKING
MEDICAL DECISIONS AS THIS SAMPLE IS NOT INTENDED TO REPLACE THE
ADVICE OF MEDICAL PROFESSIONALS. MEDICAL ADVICE CAN ONLY BE
RELIED UPON IF IT IS BASED ON A DOCTOR’S EVALUATION OF AN INDIVIDUAL PATIENT’S UNIQUE HEALTH FACTORS.

FOOD/SERVING SIZE:

BREAKFAST (MEAL 1):
CEREAL, NABISCO SHREDDED WHEAT
MILK, SKIM
GRAPEFRUIT, 4 INCH
PURE WHEY PROTEIN

MEAL 2:
YOGURT, YOPLAIT, FAT FREE, LITE
MET RX ORIGINAL DRINK MIX SKIM MOZZARELLA STRING CHEESE

MEAL 3:
SAFEWAY CARL BUD BEEF BREAD, OROWEAT LITE MAYONNAISE, BEST FOODS, LOW FAT CARROT (FRESH)
PURE WHEY PROTEIN

MEAL 4:
STEAK, TENDERLOIN
POTATOE
PICANTE SAUCE, PACE
CUCUMBER, SLICED
ASPARAGUSCUCUMBER, SLICED
KRAFT FREE, ITALIAN DRESSING

MEAL 5:
EGG WHITE
SHREDDED CHEDDER CHEESE, 94%
FAT FREE HEALTHY CHOICES
CHICKEN BREAST (SKINLESS)
GREEN PEPPER MEDIUM
PURE WHEY PROTEIN

PURE WHEY PROTEIN
ASPARAGUS                               BREAD, OROWEAT LITE                      CARROT (FRESH)        CEREAL, NABISCO
      SHREDDED WHEAT          CHICKEN BREAST
      (SKINLESS)                 CUCUMBER                         EGGS
GRAPEFRUIT, 4 INCH
GREEN PEPPER MEDIUM
KRAFT FREE, ITALIAN
       DRESSING
MAYONNAISE, BEST FOODS,
       LOW FAT
MET RX ORIGINAL DRINK
      MIX
MILK, SKIM
PICANTE SAUCE, PACE
POTATOE, 8 OZ
SAFEWAY CARL BUD BEEF
SHREDDED CHEDDER
     CHEESE, FAT FREE        SKIM MOZZARELLA STRING
     CHEESE
STEAK, TENDERLOIN
YOGURT, YOPLAIT, FAT
     FREE, LITE

70
5
1
3

3

3
1
4
1
1

1

1

1
6
1
1
1

.25

1
3

6

140
10
1
6

6

6
2
8
1
2

1

1

2
12
1
2
1

.5

2
6

12

280 GRAMS
20 OZ
1 LOAF
12 OZ

12 PIECE

12 OZ
2-3
16
2
2

1 CONTAINER

1 CONTAINER

4 SERVING
24 OZ
1 CONTAINER
4
2 PCKG

1 CUP

4 OZ
12 OZ

24 OZ

SAMPLE EATING PLAN:

"Break on Through, A Complete Guide to Physical Transformation and Lifestyle Fitness" contains 84 different eating plans, each one with different food combinations, that go from 1000 calories to 3000 calories with two eating plans for every 50 calorie increase (two eating plans each for 1000, 1050, 1100, 1150, 1200, 1250, 1300, ......, 2850, 2900, 2950, and 3000 calories).

The eating plan that is on this page is an example to show you the detail you can expect for whatever calorie plan you will be following. When we are trying to follow an eating plan THAT GETS IMMEDIATE RESULTS we don't want guesswork or confusion. These plans lay out the right quantities of NORMAL, EVERYDAY foods that you can enjoy - NOT a restricted, distasteful "diet".

"Break on Through, A Complete Guide to Physical Transformation and Lifestyle Fitness" also includes instructions on how to use each eating plan. In the example below, the actual eating plan is shown to the left, the grocery list for purchasing all food items in the eating plan is presented on the right. If you have questions on how these plans work, there are clear, easy-to-follow instructions that clearly explain every detail on how to read and use the eating plans.