In the appendix you will find several sample menus, presented just as they would appear as if you created them on an EXCEL spreadsheet. Keep in mind that none of these menus are rigid prescriptions. They are designed only to give you ideas and serve as examples. By all means, customize and inject variety while staying within the framework of the program.
There's an old proverb that goes, "If you give a man a fish, you feed him for a day, but if you teach him how to fish, you feed him for the rest of his life." Most diet programs are "giving you a fish;" they are rigid, inflexible and short-lived. This nutrition program is like "Teaching you how to fish." The purpose of this program is to educate you and give you a template or framework, not hand you a rigid prescription.
Use the sample menus for ideas, but don't feel as if you're locked into them. If I wrote a single menu plan and said you had to follow it to a "T" without deviating, I wouldn't be doing you any good. Following the suggestions in this program, you will learn how to develop your own meals and menus, which is exactly what you need to achieve long term success.
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