Week 1:

• Eat breakfast
• Eliminate junk from lunch: no more chips or refined flour and sugar sweets
• Reduce Dinner portion size of starches and protein to 4-6 oz. protein and ½ cup of starch while being generous with vegetable servings
• Drink 2 cups of water with each meal and carry bottled water with you to sip throughout the day
• Find light (150 – 300 calories), healthy, complete meal snacks to have on hand or packed to go to eat between breakfast and lunch and lunch and dinner. I like fresh fruit smoothies with protein powder and a dozen raw almonds or 2-3 oz. of left over chicken with an apple and baby carrots or edamames and baby carrots or beef jerky with baked chips or Cliff Bars or 1% cottage cheese & fruit etc,., etc.