Group V Dairy Products 1 low fat skim or non fat

Milk

Cheese

Yogurt

Cottage cheese

Group VI: Fats

Nuts & seeds, flaxseed oil, olive oil, canola oil, natural peanut butter, olives, fish fat A simple formula for creating effective, fat-burning meals and menus

Ok, now that you know exactly which foods to choose, you're ready to hand-pick the foods you enjoy and put them all together into your own personalized meals and menu plans. Creating effective, result-producing menus is incredibly easy once you know the simple formula.

Baseline diet formula (50-55% carbs, 30% protein, 15-20% fat)

Step 1: Choose a lean protein from the list for every meal.

Step 2: Choose a starchy carbohydrate from the list for every meal

Step 3: Choose your simple carbohydrates for your breakfasts

Step 4: Choose your fibrous carbs for your lunches and dinners

Step 5: Add essential fats if insufficient quantities are present in your foods

Step 6: Count your meal subtotals and grand totals.

Step 7: Compare your totals to your calorie target and adjust the serving sizes Step 8: Assign a time a time for each meal

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